Veggie Blog

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.

Anyone who works with a phone, a computer and a full inbox knows how easily the day gets pulled off course. Old articles about yoga for business people used this problem to argue that yoga helps you stay on target. There is something in that idea, but it is easy to oversell. Here is what mindfulness and yoga can realistically offer, what the research says and how to try a focus exercise yourself.

What does it mean to stay aware?

The National Center for Complementary and Integrative Health describes mindfulness as maintaining attention or awareness on the present moment without making judgments. Some forms of meditation ask you to hold your focus on one thing, such as your breathing, a sound or a repeated word. Yoga as it is practiced in the United States typically combines physical postures, breathing techniques and meditation, so a class is a way to practice paying attention. The idea in older writing, that you notice your thoughts and do not let them carry you away, is close to how mindfulness is taught today.

Does mindfulness really improve concentration?

Be careful here. Most of the research asks about stress, anxiety, depression, pain and sleep, not about productivity. NCCIH reports that a 2018 analysis of 142 groups of people with anxiety or depression found mindfulness-based approaches better than no treatment, and that mindfulness practices may help reduce insomnia and improve sleep quality. It also says that research on meditation has been hard to analyze and may have been interpreted too optimistically, and that much of the work on sleep and weight control has been preliminary. In other words, you may feel calmer, and a calmer mind may find it easier to stay on a task, but no study shows that yoga will make you more productive. If an article claims otherwise, ask where the evidence is.

Is a calm team a better team?

Probably, though it works both ways. The World Health Organization says safe and healthy working environments are more likely to improve staff retention, performance and productivity, and that excessive workloads and low control over your job are risks to mental health. So a company that wants a focused, calm staff needs more than a yoga room. It needs reasonable demands. As an individual, you can still do your part by looking after sleep and movement. For a gentler take on this, read our post on mind and spirit practices.

How can you practice focus in one minute?

This simple exercise is a common mindfulness technique and not a program from a study. Sit comfortably, close your eyes or look at one spot, and place your attention on the breath at the tip of your nose or in your belly. Count each out-breath up to ten, then begin again. When your mind wanders, which it will, notice it and return to the count without scolding yourself. That return is the exercise. To cut distractions between sessions, try three habits that many people find useful: put your phone out of reach for a block of work, do one task at a time, and plan short breaks so that you do not need to make your own.

Are there downsides?

For most people, mindfulness is low risk. NCCIH says these practices usually have few risks, but a 2020 review of 83 studies found that about 8 percent of participants had a negative effect, mostly anxiety and depression, which is similar to the rate for psychological therapies. If meditation makes you feel worse, stop and talk to a health professional. Take the same care with the physical side of yoga: choose a qualified instructor, start gently and see our posts on what yoga is and the gentle morning routine for a starting point.

How to lower cholesterol through diet

Many people believe that the trend towards low cholesterol diets comes from young people dieting themselves to death, but this is not so. Keeping cholesterol levels in check is not only a matter of appearance but also of health. High cholesterol levels can cause a host of complications and diseases, including heart attack and stroke, which can even cause death.

Problems such as hypertension, heart disease and diabetes come to mind. This is especially relevant for older people and those in middle age, because cholesterol levels tend to rise with age and the body’s processes, especially digestion and the conversion of fats to energy, slow down. This is perhaps why doctors often ask older people, especially those with weight issues, to reduce the saturated fat and cholesterol they eat.

What is cholesterol?

People have been talking about cholesterol, but do they know what it is and how it affects the body? Because of the rising number of heart problems in the country, cholesterol has become a public enemy. Everybody thinks that cholesterol is bad.

Actually, not all cholesterol is bad for the body. In fact, our bodies need cholesterol to make bile salts. It is also a main ingredient in maintaining hormonal balance and in the production of vitamin D. Things become troublesome when the levels get too high and the cholesterol builds up in the arteries, making it hard for the blood to flow and the heart to pump.

There are two kinds of cholesterol, the good and the bad. LDL is the bad kind. It sticks to the artery walls and forms plaques that eventually narrow the passage. Saturated fats and trans fats raise LDL, and they are often found in packaged foods such as potato snacks and baked goods.

HDL, on the other hand, is the good kind and helps to lower LDL levels. It picks up LDL cholesterol from the artery walls and carries it to the liver, where it is removed from the body. Unlike LDL, HDL is not something you eat: your body makes it. Regular exercise, not smoking and healthy fats, such as those in nuts, fish and olive oil, help keep HDL levels up.

People who need to lower their LDL levels are also advised to eat plenty of fruit because of the fiber it provides. Oats, cereals and legumes are also great sources of soluble fiber, which can help combat the rise of LDL cholesterol and so reduce the risk of heart disease.

Factors that affect cholesterol levels

Contrary to popular opinion, it is not only food that matters when dealing with high cholesterol levels. There are actually a lot of factors that affect the condition. One of them is age and gender: levels tend to rise as we get older. Another is physical activity. Exercise can help lower LDL cholesterol and raise HDL, and it also strengthens the body and tones the muscles. Genetics, weight and smoking play a role too.

Lowering cholesterol levels

From what was said above, it seems wise to lower cholesterol levels, if one has the discipline to see it through. Just eat right and exercise regularly, limit packaged and fried foods, and you are on your way to lower cholesterol levels.

Planning for Atkins

When it comes to the Atkins diet, your success depends on your planning. Having the right foods on hand when you begin makes a big difference to how well you do. There are plenty of suggestions for Atkins meals in the Atkins books, and plenty of low-carb recipes online.

Planning your meals and snacks is an essential part of any diet, not only this one. If you eat whatever is nearest, it is easy to gain weight, and a lot of us got where we are by letting our eating habits go unchecked for years. A little planning brings them back under control.

Why is it hard at first?

Like every eating plan, the Atkins way of eating takes some effort and an adjustment period. The conventional Western diet relies heavily on carbohydrates. Many people grew up on favorites such as spaghetti and meatballs, meat and potatoes, and pasta casseroles. It will take patience to get used to eating in a different way.

What are the two approaches?

There are two ways to change your diet. The first is to find replacements for your favorite foods with low-carb versions. A lasagna made with slices of eggplant or zucchini instead of pasta has far fewer carbohydrates than the usual one, and spaghetti squash makes a good substitute for spaghetti. There are also low-carb or carb-free substitutes for bread, pasta and sugary products, although you should check the labels, because some contain sweeteners that upset the stomach.

The second approach is to learn recipes that center on protein and other low-carb foods. If you eat meat and fish, there is a wide variety beyond ground beef and chicken. You can add pork, lamb and ham to your weekly routine, or try game birds such as Cornish hen, quail and pheasant. If you have never liked fish, try a different type, because some people who dislike trout love salmon. Shellfish such as mussels, clams and shrimp are also on the list. Vegetarians can build meals around eggs, cheese, tofu, tempeh, nuts and seeds, with plenty of non-starchy vegetables.

What can you keep on hand?

Make sure you have some quick foods ready for snacks and fast meals. Sliced cucumber, radishes and celery tossed with lemon mayonnaise make a great low-carb lunch or side salad. Sautéed peppers, mushrooms and garlic served on arugula with feta cheese is another good option.

How do you plan your meals?

Research and try different low-carb recipes before you need them, so that you have a good idea of what to cook. The most important step you can take is planning. A good stock of easy-to-prepare meals will keep you from hitting the drive-through or a restaurant and breaking your diet. Write a shopping list for the week, and prepare some food in advance when you have time.

If you have tasty food to look forward to every day, you will be less likely to feel deprived. Even during the restrictive first phase, there are many food combinations to try. At first glance the vegetable and protein options may seem limited, but that is only when you compare them with what you were used to. With a little planning and creativity, you can find something interesting to eat every day.

Where can you learn more?

Our posts on Atkins induction rules, Atkins diet foods, Atkins shopping tips and Atkins and sugar cravings cover the details. Low-carbohydrate diets are not suitable for everyone, so talk to your doctor before you start, especially if you have diabetes or kidney problems, or are pregnant.