Veggie Blog

When you feel drained, achy and low on energy, the idea of a detox is tempting. We are told that a cleanse will give us clearer skin, a sharper mind and a stronger immune system. It is worth knowing what actually happens in your body before you try one, because the gentlest options are also the ones with the best track record.

What does your body already do?

Detoxification is something your body does all day, every day. The liver breaks down and packages waste, the kidneys filter the blood and make urine, the intestines clear solid waste, the lungs breathe out gases, and the skin loses some waste through sweat. You do not need to “switch this on.” What you can do is avoid overloading it, and give it what it needs to work well.

Are juice and water fasts a good place to start?

Many detox plans start with a juice fast or a water fast. The idea is that giving the digestive system a rest will let the body clean itself. In reality, there is little evidence for it. The National Center for Complementary and Integrative Health explains that juice and detox diets can lead to a quick initial weight loss because of the very low calorie intake, but people tend to regain weight when they return to normal eating. Fasting can also cause headaches, fainting, weakness and dehydration, and drinking large amounts of water and herbal tea without food for several days can cause dangerous electrolyte imbalances.

There are other risks. Juice that has not been pasteurized can carry harmful bacteria, which is a particular problem for children, older people and anyone with a weak immune system. Some juices are high in oxalate, which can matter for people prone to kidney stones, and anyone with diabetes should not change their eating without talking to their health team. You will also see claims that you can lose 30 to 40 pounds on a 30-day juice fast, but that kind of weight loss is neither healthy nor lasting.

What helps lower the load on your body?

The simplest step is to cut back on things that put a strain on your body: cigarettes, alcohol, and too much sugar and saturated fat from fast food and processed snacks. Use household and personal care products as directed on the label and keep your home ventilated. You cannot remove every chemical from your life, and you do not need to, but the habits above make a real difference to your health.

Which gentle habits are worth trying?

Change what is on your plate. Replace packaged and fast food with whole grains, fruit, vegetables, beans and nuts, which are rich in fiber and nutrients and low in fat and sugar.

Sweat a little, if you like. Saunas are used in many cultures, and some people find them relaxing. They are not proven to remove chemicals from your cells. If you have heart disease, low blood pressure or are pregnant, ask your doctor first, and always drink water.

Try skin brushing as a pleasant routine. A soft, natural-bristle brush used on dry skin before a shower can remove dead skin cells and feel stimulating. There is no good evidence that it moves toxins or “stimulates the lymph” in a meaningful way, and you should not use it on broken or irritated skin.

Practice yoga. Gentle yoga has been linked to better mood, sleep and stress, according to the NCCIH review of yoga. Twists and stretches will not “wring out” your organs, but they do relax you and keep you moving.

What is the bottom line?

If you want to feel better, the plan is not exotic. Eat more plants, drink water, sleep, move, and limit alcohol and tobacco. Read the full NCCIH guide to detoxes and cleanses if you are considering a program. Our posts on body detox the easy way, detox herbs, balancing pH and detox and body cleansing and detox for body and mind go into more detail.