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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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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.

Detox your body in 7 days with internal cleansers

Awareness is one important tool for staying free from illness and disease. With medical costs so high today, it is very expensive to get sick. For this reason, many people are now looking for ways to stay healthy. But the more important question is whether they are ready to make real changes in their lives.

Staying healthy means eating the right kinds of food in the right amounts, avoiding vices like smoking and heavy drinking and, most importantly, living your life to the fullest. If you can keep up with all of these things, you give yourself the best chance of a healthy, illness-free lifestyle.

Your body is exposed to many unwanted substances through the food and drinks that you take in, and even the environment that you live in adds to this load. Normally your liver, kidneys and other organs process and remove these substances very efficiently. Detox products are based on the idea that toxins inside the body build up when this natural process is overwhelmed, although there is little scientific evidence that this happens in healthy people.

Detox diets are very well known nowadays, and many of them involve various herbs and supplements. Others prefer a gentler way to detox your body: a diet that supports the body’s own detox process. Your body removes waste through your skin, lungs, liver, intestines and kidneys, and the lymphatic system also plays a part.

But before starting any detox diet or program, it is wise to consult your doctor first, both to be safe and to get a proper assessment of your present health. This is especially important if you are pregnant, take medication or have a chronic illness.

Some detox programs claim that “toxicity symptoms” get worse during the first days of a cleanse because toxins are being released in large quantities. There is no good evidence for this. Feeling unwell during a cleanse is more likely due to changes in your diet, fibre or caffeine intake. If symptoms are severe or do not pass, stop and see a doctor.

If you are looking for a simple way to support your digestion, one option is an internal body cleanser. These products are marketed as cleansing your internal organs in just seven days.

A typical seven-day cleanser comes in caplet form or in fibre packets, and consists of natural fibre and herbs. Some users say they feel lighter and more energetic after the seven days, or even after the first day. Such reports are personal experiences rather than proof that the product removes toxins; the extra fibre mainly acts on the bowels.

Price is not the most important factor when choosing a detox body cleanser. Check the ingredients and how well your body tolerates them.

Detox body cleansers are easy to use. Since they are made from herbs and fibre, they are usually mild, but herbal laxatives can cause cramps or diarrhoea and can interact with medicines, so read the label carefully.

Detox body cleansers are not hard to find. You can buy them in many drugstores and in online stores. If you decide to try a seven-day cleanse, follow the directions, drink plenty of water, and remember that a balanced diet does more for your health in the long run than any cleanse.

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Home detox programs promise to flush out toxins, help you lose weight, boost your energy and even slow aging. They are popular because they sound simple. The old version of this post repeated those promises, including that detox can ease asthma and diabetes and slow aging. Those claims are not supported by research. Here is a clearer look at what detox programs involve, what the evidence says and what you can do instead.

What is a detox program?

The National Center for Complementary and Integrative Health (NCCIH) says that “detoxification” diets, regimens and therapies, often called “detoxes” or “cleanses,” are promoted to remove toxins, lose weight or promote health. They may involve fasting, drinking only juices or similar drinks, eating only certain foods, taking supplements or herbs, cleansing the colon with enemas or laxatives, or using a sauna. The old post described home programs that run for two weeks or more.

Does detox work for weight loss?

The evidence is weak. NCCIH says that there have been only a small number of studies of detox programs in people, and that although some had positive results on weight and fat loss, insulin resistance and blood pressure, the studies were of low quality, with design problems and few participants. A 2015 review found no compelling research to support detox diets for weight management or for eliminating toxins. A 2017 review said juicing and detox diets can cause initial weight loss because of low calorie intake, but people tend to gain weight once they return to a normal diet. There have been no studies on long-term effects.

Do you need to detox at all?

Your body already has a system for this. MedlinePlus describes the liver as the organ that helps your body digest food, store energy and remove poisons, and the NIDDK explains that healthy kidneys filter wastes and extra water from the blood to make urine. These organs do not need a special diet to work. They need protection from things that harm them, such as too much alcohol and tobacco smoke. The old post said that the liver is the main organ for detoxification, which is true, but that does not mean a cleanse improves its work. See our posts on what your body already does to clean itself and natural body detox.

Can detox programs be unsafe?

Yes. NCCIH says the FDA and FTC have taken action against several companies selling detox or cleansing products because they contained hidden ingredients and posed a health risk, were marketed with false claims that they could treat serious diseases, or, for colon-cleansing devices, were marketed for unapproved uses. Colon cleansing can have serious side effects, especially for people with a history of gastrointestinal disease, colon surgery, severe hemorrhoids, kidney disease or heart disease. Unpasteurized juices can make people sick, and some juices are high in oxalate. Read the NCCIH page on detoxes and cleanses.

What can you do instead?

The old post was right that vegetables, fruit and water are good for you, and that you will not get lasting results if you go back to an unhealthy lifestyle. Aim for a pattern you can keep: plenty of vegetables, fruit and whole grains, enough water, regular physical activity, sleep, no smoking and limited alcohol. NIDDK says experts recommend an initial weight-loss goal of 5 to 10 percent of your starting weight within six months. Our posts on gentle detox habits versus harsh cleanses, are detox diets safe and detox diets 101 explain the choices in detail. If you have a health condition, check with your doctor before changing how you eat.