Veggie Blog

Detox: cleansing the body inside out

Detoxification has been a hot topic for a long time. Whether to detox or not is up to you, but it helps to know what the methods can and cannot do.

Some people believe that even if you are ‘healthy’, you still need to detox. In fact, your body does this all the time: your liver and kidneys constantly break down and remove substances such as smoke, caffeine and chemicals. Supporters of detox say it helps these organs work at their best, but there is little scientific evidence that detox programs improve on what the body already does.

Detox programs are often based on fasting, said to rest the organs and help the liver push toxins out of the body, along with nourishing the body with healthy foods. Fasting and cleansing have been practised for centuries by different cultures around the world.

Some people want a whole-body detox; others want to detox just one organ, such as the kidneys, liver or colon. Kidney cleanses use herbal supplements and juices that are claimed to dissolve kidney stones, but they have not been shown to do so, and kidney stones need a doctor’s care. Liver or gallbladder flushes use oil and juice; the ‘stones’ people see afterwards are mostly lumps formed from the oil itself. Colon cleansing flushes the colon with water; it is not needed for health and can cause dehydration, cramps and, rarely, injury.

Other techniques used in whole-body cleansing include:

Fasting. Water or juice fasting for a period of time is said to reduce the toxic load in the body. There is no evidence that it removes toxins, and longer fasts can be risky, especially for people with diabetes or other health conditions.

Parasite cleansing. Pills or tinctures made from bitter herbs are sold to make the body hostile to parasites. Most people do not have parasites, and if you think you do, see a doctor for a test and proper treatment.

Contrast shower. Switching between hot and cold water stimulates circulation and many people find it refreshing. Claims that it strengthens the immune system or flushes toxins from tissues are not well supported.

Sauna, yoga, exercise, healthy eating and dry skin brushing are also promoted as ways to support the body’s natural cleansing. Exercise and healthy eating are good for you in any case; the others are pleasant but have not been shown to remove toxins.

Other detox aids

Many detox products are on sale, such as cleansing supplement packs (with easy-to-follow instructions), detox foot patches, commercially prepared detox teas, Epsom salts, multivitamins and antioxidants like Q10 and vitamin E, found in health food stores. None of these has been shown to detox the body, and some detox teas contain laxatives that can cause problems if used often.

What to expect

Effects differ from method to method.

During a detox, many people get side effects in the first few days, such as headaches, weakness, sore muscles, irritability and poor sleep. These are often caused by eating too little or by caffeine withdrawal, not by toxins leaving the body. If they are severe, stop and seek medical advice.

Some people report feeling more energetic, more clear-headed and more positive afterwards, with clearer skin and better sleep. These are personal reports; they may come from eating better and cutting out alcohol and caffeine rather than from cleansing.

Detoxing is not necessary for health, and there is no reason to do it every year. Children, pregnant and breastfeeding women, and people with cancer, diabetes, kidney or liver disease, tuberculosis or other chronic illness should not try a detox without their doctor’s approval and supervision.

If you decide to try a detox anyway, get advice from a registered dietitian or your doctor.

Here’s how:

Ask your doctor to refer you, or look for a registered dietitian through a national dietitians’ association or a local hospital. Check the person’s qualifications, which school they trained at and whether it is accredited, and ask how long they have been in practice.

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Induction is the first phase of the Atkins diet, and it is the strictest. The old version of this post gave rules in garbled language and made some claims about “breaking addictions” that are not backed by research. This update follows the rules that Atkins itself publishes for health professionals, and adds a few cautions so you know what to ask your doctor.

What is Induction?

According to Atkins, Induction is the first of four progressively more liberal phases, and its aim is to switch the body from burning mainly glucose to burning mainly fat for energy and to jump-start weight loss. Atkins states that Induction lasts 14 days, and in its guidance for health professionals says people stay in it for at least two weeks. It is not essential to begin with Induction. You can read the company’s own page on Phase 1: Induction.

How many carbs can you eat?

The limit is 20 grams of net carbohydrates a day, which Atkins defines as total carbohydrate grams minus fiber grams. Of those, 12 to 15 grams should come from foundation vegetables, equivalent to about six loosely packed cups of salad and two cups of cooked vegetables a day. Count the carbs in vegetables, cheese, olives, avocado and cream, too. The old post said at least 12 to 15 grams should come from vegetables, which matches this. Fruit other than avocado, tomatoes and olives, grains, legumes, starchy vegetables, milk and low-fat or diet products are off the Induction list. Note that Atkins now lists cauliflower as a foundation vegetable, even though the old post called it starchy.

How often should you eat?

Atkins advises eating either three regular meals a day or four or five smaller ones, never skipping meals, and not going more than six waking hours without eating. Each meal, including breakfast, should include 4 to 6 ounces of protein foods. There is no need to cut visible fat from meat, but you should replace it with olive oil or butter on your vegetables. Eat until you are satisfied but not stuffed. The old post said that Atkins is not a calorie-restricted diet and that you can eat as much fat and protein as you like. Be aware that portion size still affects weight, so listen to your body and your doctor.

What about labels, drinks and supplements?

Always read labels. Under FDA rules (21 CFR 101.9), a serving with less than 0.5 gram of total carbohydrate may be listed as zero, so several “zero-carb” servings can add up. Watch for hidden carbs in gravies, dressings and coleslaw. Atkins advises drinking at least eight 8-ounce portions of approved beverages a day, such as water, club soda, herb teas and, in moderation, coffee and tea. It also advises a daily iron-free multivitamin and mineral supplement and an omega-3 supplement. Ask your doctor whether these are right for you. Our post on Atkins and ketosis explains ketone strips.

Who should be careful?

Atkins says the weight loss phases should not be used by people on dialysis, and recommends consulting a physician first, as you would before any weight loss program. Low-carb eating can change how your body handles medicine for diabetes and blood pressure, so people with these conditions need medical supervision. NIDDK says experts recommend an initial weight-loss goal of 5 to 10 percent of your starting weight within six months, so be wary of promises of dramatic results. See its page on choosing a safe and successful weight-loss program.

What comes next?

After two weeks, Atkins moves you gradually into later phases, adding back foods. For help with the common errors that people make, read common mistakes Atkins dieters make and carbohydrate cravings and the Atkins diet. For the overall picture, see Atkins diet basics.

Supplements for building muscle

If you looked through your local health food store for supplements that build muscle, you would probably be amazed at how many products there are to choose from. With so many supplements available, it can be a little tricky to decide which ones will help you with your goals. There are a lot of supplements out there, although some may not be ideal for your goals.

The first thing to keep in mind is that you do not always need supplements to build muscle. Training and a good diet do most of the work, but supplements can help you speed up the process. They can support muscle growth and the recovery of your muscles, provided you work out. Among the many products available, the most popular are protein, creatine and multivitamins.

Protein

Protein is a popular supplement among bodybuilders and people who exercise. It contains amino acids, which help you build muscle. Most people who train regularly need about 1.4 to 2 grams of protein per kilogram of body weight a day (roughly 0.6 to 0.9 gram per pound), counting food and supplements together. Much more than that is not needed. You can get protein in pill form, as a powder or in bars. Whey protein is popular because it is absorbed quickly and contains all the essential amino acids. Soy, pea and egg protein are alternatives, and plant proteins are the choice if you avoid dairy.

Creatine

Creatine is one of the most studied supplements. It can help you perform better in high-intensity training and recover faster, and it allows you to do more repetitions with more weight. A typical dose is 3 to 5 grams of creatine monohydrate a day. Some people start with a week of higher doses (a loading period), but this is optional, and you do not need to cycle it on and off. To get the most from creatine, follow the instructions the manufacturer has provided on the label, drink enough water, and talk to your doctor first if you have kidney problems.

Multivitamins

Multivitamins are one of the most common vitamin supplements, useful for people who are not getting enough minerals and vitamins in their normal diet. Even with the best of intentions, a busy or hectic schedule can make it very hard to eat a healthy meal. A multivitamin can help to fill the gaps in your vitamins and minerals. Protein bars and shakes are handy when you cannot eat a proper meal, but they should not replace real food.

Building muscle is something many of us want to do. It requires a combination of exercise and dedication on your part, and supplements can be a useful addition. How fast you notice muscle growth depends mainly on your training, your food and your sleep.

There are a number of brands and manufacturers to choose from, including Weider and MuscleTech. You can buy these supplements locally or online, which gives you plenty of choice and good deals. Supplements are not tightly regulated, so look for products that have been tested by an independent organization. If you exercise and are looking to add more muscle mass, supplements can help, but check with your doctor if you have a health condition or take medication.

Using herbs as a home remedy for body detox

The idea behind a body detox is that clearing out built-up toxins helps your body work better and gives you more energy. Some people turn to herbs to do it. Before you try, it helps to know what is really known. Your liver, kidneys, intestines and lungs already remove waste around the clock. The US National Center for Complementary and Integrative Health notes that there is no compelling evidence that detox diets or products remove toxins, and that some detox programs can be unsafe. Herbs are not the answer, but a few can be used with care for specific purposes.

What should you do first?

The best way to help your body is to limit what it has to cope with. A good start is to cut back on refined sugar, caffeine, alcohol, tobacco, recreational drugs and household chemicals. Eat whole, fresh foods, exercise daily and drink enough water. Change gradually, because your body adjusts more easily to slow changes than to drastic ones, and detox is a continuing habit rather than a one-time step.

What do the common detox herbs really do?

Psyllium seeds and husks are rich in soluble fiber. They absorb water and swell, which makes stool bulkier and easier to pass, so they work as a gentle, bulk-forming laxative. Psyllium can also modestly lower LDL cholesterol. Always take it with a full glass of water. The idea that its gel “absorbs toxins” is not supported by evidence.

Cascara sagrada and alder buckthorn are stimulant laxatives. In 2002 the US Food and Drug Administration removed cascara sagrada from over-the-counter laxative products because its safety and effectiveness had not been shown. Long-term use can cause dehydration and low levels of minerals such as potassium. Alder buckthorn bark must be aged for at least a year or heat-treated before use, because fresh bark can cause severe vomiting. Neither is suitable for long-term use, children or pregnancy.

Juniper berries, nettle and burdock are used as mild diuretics, meaning that they increase urination. Juniper should be avoided in pregnancy and by people with kidney disease, and heavy or long-term use can irritate the kidneys. There is no good evidence that burdock removes heavy metals from the body.

Hydrangea root and gravel root (Joe-Pye weed) are traditionally used for bladder and kidney stones. There is no reliable evidence that they dissolve stones. Kidney stones can be very painful and may cause infection or blockage, so see a doctor if you have severe pain, blood in your urine or fever.

Essential oils of basil, cypress, celery, grapefruit, lemon, fennel, rosemary, thyme and patchouli are sometimes said to flush toxins out of the body and stimulate the lymph. There is no evidence for that, and essential oils should not be swallowed, because they can be poisonous. Use them only for aromatherapy or diluted on the skin.

Dandelion root and milk thistle are traditionally called liver herbs. Milk thistle contains silymarin, but the National Center for Complementary and Integrative Health says there is not enough high-quality evidence to draw firm conclusions about its effects. It seems to be well tolerated, with occasional bloating, nausea or gas, although the quality of products varies, and people who are allergic to ragweed and related plants may react to it.

How can you use herbs more safely?

Talk to your doctor or pharmacist first, especially if you take medicine, have liver or kidney disease, or are pregnant or breast-feeding. Buy from a reputable source, start with small amounts and stop if you have side effects. Do not use stimulant laxatives for more than a short time. Remember that herbs support a healthy lifestyle, but they do not cure illness. For more, read our posts on body detox herbs, natural body detox, body cleansing and detox and what to check before you buy detox products.

The old version of this post said that fatigue is the biggest complaint doctors hear, that folic acid has been “proven” to raise energy, and that NADH, MSM and ginkgo biloba are vitamins that are great for energy. Several of those claims are not correct, so I have rewritten the post around what the research says.

Do vitamins give you energy?

Not directly. Vitamins do not provide energy the way food calories do. What they do is help your body work, so a shortage of some vitamins can make you feel tired. The NIH’s Office of Dietary Supplements says, for example, that vitamin B12 helps prevent megaloblastic anemia, a blood condition that makes people tired and weak, and that manufacturers often promote B12 for energy and endurance, but it does not provide these benefits in people who get enough B12 from their diet. The old post’s claim that folic acid has been “proven” to raise energy is also too strong. Folate deficiency can cause fatigue, but the ODS says it is rare in the United States.

Which shortages can make you tired?

Three are worth knowing about. Iron deficiency anemia can cause weakness, tiredness, lack of energy and trouble concentrating, and the ODS says it is not uncommon among young children, women under 50 and pregnant women. Vitamin B12 deficiency affects between 3 and 43 percent of older adults, and some people, such as those with pernicious anemia, cannot absorb it well. Folate deficiency is rare in the U.S. but can cause fatigue. A doctor can test for these. Do not start high-dose iron on your own, because the ODS warns that accidental overdose of iron-containing products is a leading cause of fatal poisoning in children under 6. Our posts on vitamin deficiency and why to test before you supplement and getting the right amount of vitamins explain more.

What about NADH, MSM and ginkgo?

The old post said NADH is very good for energy and is often used in chronic fatigue. Small studies in people with chronic fatigue syndrome have suggested benefits, but they were short, small and often used outdated diagnostic criteria, and systematic reviews have concluded that the evidence is insufficient to recommend supplements for this condition. I did not find solid evidence for MSM improving energy either, so I would not rely on it. Ginkgo is not a vitamin. According to the National Center for Complementary and Integrative Health, there is no conclusive evidence that ginkgo is helpful for any health condition, and it may increase the risk of bleeding in people taking anticoagulants such as warfarin. The old post warned about aspirin, which is wise: ask your doctor or pharmacist before combining ginkgo with any blood-thinning medicine.

What else causes tiredness?

Plenty. MedlinePlus says fatigue is a symptom, not a disease, and lists causes such as anemia, diabetes, thyroid disease, sleep apnea and other sleep disorders, depression and anxiety, certain medicines, too little sleep, too much alcohol or caffeine, and too little (or too much) exercise. If you have been tired for weeks, MedlinePlus advises contacting a health care provider. Meanwhile, get regular physical activity, improve your sleep habits, eat a healthy diet, manage stress and consider keeping a fatigue diary. See MedlinePlus on fatigue.

Should you take a vitamin for energy?

If you eat a varied diet and have no symptoms, a vitamin is unlikely to make a noticeable difference. If you suspect a deficiency, get a blood test first. The old post is right that you should ask your doctor before taking any supplement, especially if you have a medical condition or take medicine. For choosing products, see choosing vitamin supplements and vitamins and your health.