Veggie Blog

Many detox programs begin by promising a long list of tests and a plan built just for you. It sounds scientific, but the reality is simpler. Your liver, kidneys, intestines, lungs and skin already remove waste around the clock. What you can do is support them with good habits and avoid anything that could harm you. Here is what a sensible “natural detox” looks like, and what to leave out.

Should you start with a checkup?

Yes, but with your own doctor rather than a detox clinic. If you feel tired, bloated or run down, there are many possible reasons, including too little sleep, low iron, thyroid problems or stress, and a doctor can check them. Ordinary blood tests can show real problems such as a vitamin deficiency or an anemia. Be careful about commercial “toxin” or “mineral” panels sold with a detox package, because they are not a proven way to guide a detox. Also check with your doctor before you change your diet if you take medicine, have diabetes, or have heart or kidney disease.

What should you eat?

The part of detox that works is the food. Build your meals around vegetables, fruit, beans, lentils, whole grains and nuts, drink enough water, and cut back on alcohol, sugary drinks and heavily processed snacks. Fiber helps keep your digestion regular, and psyllium husk is one fiber supplement that some people use. Most healthy people do not need to eat only juice or a few foods for days. A few lighter days with simple vegetable meals will do you no harm, but they do not remove toxins either.

What about exercise, sweating and baths?

Regular exercise is one of the best things you can do. Adults need at least 150 minutes of moderate activity a week, and it improves your mood, sleep and circulation. You will sweat, but sweating is not how the body gets rid of most waste. The kidneys and the liver do that. The National Center for Complementary and Integrative Health lists saunas among common detox methods, and notes that studies of detox programs have been few and of low quality. If you enjoy a sauna, keep sessions short, drink water, and ask your doctor first if you have heart or blood pressure problems. Dry brushing is another popular step. It can feel invigorating, but there is no proof that it draws toxins out of the skin.

Are colon cleanses and enemas a good idea?

We suggest that you skip them. The same agency says there is limited evidence for colon irrigation and that cleansing procedures can have side effects, some serious, especially in people with bowel disease, kidney disease, heart disease or past colon surgery. Strong laxatives can cause diarrhea, which can lead to dehydration. Read the NCCIH fact sheet on detoxes and cleanses before you buy any cleansing product.

How do rest and relaxation help?

Sleep, massage and quiet time will not clear toxins, but they do help you cope with stress, and stress can affect how you eat and sleep. Adults need about 7 to 9 hours of sleep a night, according to the National Institute on Aging. Gentle yoga and breathing exercises can help you wind down. Choose a pace and a practice that fit your life, and think of them as habits to keep rather than a one-off cleanse.

The bottom line

A natural detox that makes sense is really just a healthy lifestyle: a plant-rich diet, plenty of water, less alcohol, regular exercise, enough sleep and a way to relax. Anything that asks you to stop eating, spend a lot of money on powders or capsules, or undergo a procedure to “flush” your body deserves a close look first. For more, see our posts on body detox the easy way, how to judge body detox products before you buy, what the evidence says about cleansing the body and a 5-day body detox plan.

If you have been told that your cholesterol is high, it is natural to ask what you can do without medicine. Weight, food and exercise all play a part, and the changes are not as drastic as many people fear. You do not have to give up all the foods you enjoy. You mostly add some new ones and eat less of others.

Does your weight affect your cholesterol?

It does. MedlinePlus notes that being overweight can raise your LDL (“bad”) cholesterol and lower your HDL (“good”) cholesterol. Weight often creeps up with age, bigger portions and less activity, and the cholesterol numbers can follow. The good news is that you do not need to lose a lot. The National Heart, Lung, and Blood Institute says that adults with overweight or obesity can lower LDL and raise HDL by losing only 3 to 5 percent of their weight, which is why exercise is so often paired with a change in diet. See our post on exercise and cholesterol for how to get started.

Which foods help most?

Soluble fiber is the star. It helps stop your digestive tract from absorbing cholesterol, and MedlinePlus suggests aiming for 10 to 25 grams a day. Good sources are oatmeal and oat bran, apples, bananas, oranges, pears and prunes, and legumes such as kidney beans, lentils and chickpeas. Whole grains, vegetables, fruit and nuts also fit a heart-healthy plan, because they replace foods that are high in saturated fat. No single food will transform your numbers; it is the whole pattern that counts. For ideas you can try this week, read oats, fruit, beans and healthy fats and everyday swaps that help lower cholesterol.

What are plant sterols and stanols?

These are natural substances in plants that block some of the cholesterol in your gut from being absorbed. MedlinePlus says to aim for about 2 grams a day. They occur in whole grains, nuts, legumes and oils such as olive and avocado oil, and some foods, such as certain margarines, orange juices and breads, have them added. You will see this on the label. Do not use them as a substitute for a healthy diet or for medicine your doctor has prescribed.

Do apples or red wine lower cholesterol?

You may have read that apple juice or apples can cut cholesterol by up to half. I could not find a reliable source for a result like that. Apples are on MedlinePlus’s list of foods high in soluble fiber, and they are a good snack, but they are one part of a diet, not a cure. Red wine is similar. It is often said to be good for the heart, but MedlinePlus says that alcohol adds calories and can raise blood pressure and triglycerides, and that it is best not to drink at all. If you do drink, keep it modest, and talk to your doctor if you have high cholesterol.

When is medicine needed?

If diet and activity do not bring your numbers down enough, or if your risk of heart disease is high, your doctor may suggest medicine, most often a statin. The NHLBI says that statins have been shown to lower the risk of heart attack and stroke in people with high LDL. How much a medicine lowers LDL differs from person to person, so ask your doctor what to expect and which side effects to watch for. Our post on high cholesterol: when lifestyle is enough and when medicine helps has more.

Finally, have your cholesterol checked as often as your doctor recommends, and pay attention to what you eat at home and in restaurants, where portions and cooking fats are harder to control. Choose grilled or baked dishes, ask for sauces on the side and fill half your plate with vegetables.