Learn The Pros And Cons Of Juice Cleanses And Detox Diets
Juice cleansing sounds like a healthy, natural way to get plenty of fruits and vegetables while eliminating not-so-healthy foods from your diet for a few days. But is it?
A juice cleanse involves drinking only fruit or vegetable juices for a certain period of time, usually ranging from one to seven days depending on the goal. Juices are usually pressed, which means that the pulp of the fruit and vegetables is separated from the juice.
Common reasons for doing a juice cleanse include losing weight, eliminating toxins from the body and giving the digestive system a rest. While fruits and vegetables do provide important vitamins and nutrients, consuming only juice may not be as good for you as it sounds. Before you commit to a juice cleanse, take time to understand the pros and cons.
Juice cleansing and weight loss
Will you lose weight on a juice cleanse? Probably, because you are likely consuming fewer calories than if you were eating your usual foods. You may lose weight rapidly in the first few days, but it isnt sustainable.
Most of the weight loss during a juice cleanse will be temporary until you begin eating solid food again, says Tara Robbins, MD, a family medicine physician at Scripps Clinic Del Mar. Moreover, a juice cleanse can slow your metabolism, which may contribute to weight gain when you return to a regular diet.
Juice cleansing for detoxification
Alternatives to juice cleansing
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Unfortunately Not All Cleanses Are Created Equal
In fact, its so easy to do a cleanse that leaves you fatigued, weak, craving sugar like a Cookie Monster, and putting your life and work on complete hold.
But heres a secret: Theres a better way! In this blog, Ill take you through the dos and donts of cleaning so you never waste another minute on a cleanse thats not going to give you REAL results.
What Research Suggests About The Benefits And Risks Of Colon Cleanses
Some detoxes target the other end of your digestive tract with products and supplements that claim to cleanse the colon by promoting bowel movements. They often identify waste buildup as a problem, though theres no evidence to suggest this is true. In fact, research has suggested the opposite, including one study published in The Journal of Family Practice that found colon cleansing could actually have detrimental health effects.
These products usually contain laxative ingredients, including senna, which sometimes is habit forming, says Lisa Jones, RD, practicing in Brookhaven, Pennsylvania. Overuse can harm the colon and permanently change the digestive tract. Documented risks can range from nausea, diarrhea, and dehydration to constipation, and even kidney and liver failure.
Perhaps more significant, constantly flushing out the colon can remove the healthy bacteria that thrive there. Recent research has linked the bacteria in your GI tract to a whole host of health benefits. Our body has an immune system and the majority is in our guts, says Zeitlin. Its definitely best to avoid colon cleansing.
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Full Body Detox: 9 Ways To Rejuvenate Your Body
Detoxification or detox is a popular buzzword.
It typically implies following a specific diet or using special products that claim to rid your body of toxins, thereby improving health and promoting weight loss.
Your body is actually well equipped to eliminate toxins and doesnt require special diets or expensive supplements to do so.
That said, you can enhance your bodys natural detoxification system.
This article explains some common misconceptions about detoxing along with listing nine evidence-based ways to rejuvenate your bodys detoxification system.
Whats The Difference Between A Detox And Cleanse
Detoxing is trendyand not just at the turn of the new year! From juice cleanses to water fasting and supplement-based programs, theres certainly no shortage of cleanse and detox packages available. Alluring to people whore trying to lose weight, boost brain power, lower inflammation and fight hunger and cravings alike, these plans offer a jump-start to better health, weight loss and vitality. With a saturated marketplace and catchy advertising, its hard to know which program to choose, when to embark on detox vs. cleanse, and why to choose one over the other.
Highlights:
- Offering a jumpstart to health, weight loss and vitality, cleanses and detoxes are alluring to people trying to lose weight, boost brain power, lower inflammation and fight cravings.
- How do they differ? While both center on a diet of clean healthy foods, cleanses typically focus on digestive health, whereas detoxes are a systematic approach to toxin removal that leaves you feeling refreshed, restored and revitalized on a deep cellular level.
- Nourished® offers an all-inclusive One-Day Cleanse as well as a Seasonal 3-Day Detox Program that will help you maintain your health, weight and energy year-round. Interested in learning more?
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Can Cleanses Promote Disordered Eating
Beyond causing unnecessary hangriness, misery and diarrhea, cleanses promote and reinforce unhealthy ideas about food and nutrition.
“People may get addicted to the feeling of empty bowels, leading to the severe restriction of calories, and maybe even a diagnosable eating disorder,” says Allred.
People who do cleanses are more likely to fall prey to restrict-and-binge cycles. In a 2018 qualitative study observing a juice cleanse camp in Hungary, researchers observed both purging disorder and orthorexia nervosa among the participants.
Detox marketing often capitalizes on primarily younger women’s insecurities and negative body-image. These companies rely on people to maintain an unhealthy relationship with food in order to make a profit. Unfortunately, the normalization of detox diets is just a piece of the broader cultural obsession with thinness by any means necessary.
What Are Cleanses And Detoxes
Cleanses and detoxification usually conjure up visions of lots of water and not enough food. However, these terms are broad and encompass a variety of methods and programs to lose weight rapidly. Usually, a cleanse replaces normal eating habits with various combinations of fruits, vegetables, spices and water with the goal of ridding the body of toxins, such as harmful metals, free radicals, pollutants and other chemicals in our food and water. Some detoxes also include fasting and, in extreme cases, using laxatives.
Detoxes and cleanses have taken over the internet after celebrities and other influencers, such as the Kardashians, boasted their supposed — yet unproven — benefits. In fact, Kourtney Kardashian endorsed the Panchakarma cleanse — an ancient Ayurvedic practice — that demands no caffeine, alcohol, sugar, sex or exercise for several days on an episode of The Kardashians that aired in May of 2022.
It’s important to remember that the influencers who peddle these cleanses and detoxes are not medical professionals, and that you should always consult your doctor before making significant changes to your diet.
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So Whats The Bottom Line
Glad you asked. Cleansing is a good thing for your body. Repeating the cleanse every few months, even if you only do it for one to three days, will work wonders for your health and well being. You can take it a step further and detox your body as well if you really want to get benefits such as improved complexion, better digestion, and an increase in energy and mental clarity.
I know that I felt better after doing a seven-day juice cleanse, and I plan to repeat it three to four times a year, just to keep those benefits.
Why Do An Overnight Colon Cleanse Vs Other Colon Cleanse
Right, a DIY overnight colon cleanse is the Covid-friendliest option available. Every recipe below is supermarket available, Amazon Fresh orderable, makeable in a microwave. Yes, you could do your DIY colon cleanse in the morning, but be forewarned it may result in extra daytime poops.
Of course our quarantine culture is pretty easy on daytime poops, but multiple BMs away from home isnt generally ideal during normal life. Also, these options are inexpensive.
Then again, you have the option to go for a colonic. These need to be done by a professional, and the risks are greater . Theyre also pricier , and you have to travel to your practitioner. They say colonics are surprisingly popular among celebs, but theyre simply not ideal for a normal day.
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What Is A Cleanse
One way of looking at the difference between a cleanse vs. detox: Detox diets focus on out with the old, while a cleanse will also address the in with the new aspect.
Detox diets are meant to be short-term, but a well-designed cleanse can help you form new eating habits that support your body and help you stay healthy for the long haul.
Youll enjoy nutrient-dense recipes that help you kickstart or restart healthier eating habits.
And you can apply the principles of a cleanse to just about any aspect of your life like stepping back from a toxic friendship or taking a social media break.
Cut Out Added Sweeteners
While Americans fall short on fruits and veggies, were overdoing it on sugar, consuming close to 20 teaspoons a day. Health authorities suggest capping added sugars at 6 teaspoons a day for women and 9 teaspoons for men. Challenge yourself to cut back on added sugar from sweetened yogurts, cereals and granola bars, as well as the usual suspects . Youll appreciate the natural sweetness of fruit so much more when you cut unnecessary added sweeteners from your diet.
To reboot your diet and reset your gut, remember to eat the three P’s: prunes, pulses and pears.
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The 3 Dos And 3 Donts Of Cleansing
As a functional medicine doctor with years of experience guiding my patients through detoxification programs to get their health back on track, I can tell you none of these is the path to healthy, efficient cleansing. Over the years, Ive gathered some cardinal dos and donts to follow when youre ready to embark on a cleanse.
Take A Break From Booze
Alcohol may lower inhibitions, which could make you more likely to reach for unhealthy foods, says Keri Gans, RD, Nutritionist, and Author of The Small Change Diet. Anyone who has tossed back a couple of margaritas and some chips and guac at happy hour can relate! Save the booze until after your reboot. Once youre firmly back on track, if you want to reintroduce alcohol in moderation, go for it, she says.
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What You Can Eat
Raw organic juice is the typically recommended for a juice cleanse. You can make your own juices or buy them pre-made. Room temperature or lukewarm water may also be consumed between each juice or meal to help you “flush” out toxins .
Proponents of juice cleanses prefer organic produce. Smoothies and some healthy foods can be included or substituted for those who require more calories. Some people may opt for raw or vegan food only, while others may have gluten-free meals and snacks.
Health & Wellnessdo You Really Need A Liver ‘cleanse’ Nutritionist Weighs In On Detoxes
There is a time and place for some people to do a cleanse the healthy way. Whether you just over-indulged on vacation, you’ve been in a fast food rut or youre looking for a jump-start to a healthier lifestyle, a real food cleanse with adequate calories may help you reboot.
Before you even begin, its also crucial to have a plan of attack for when the cleanse ends. A cleanse should lay a foundation for what you will eat going forward. Because you don’t want to revert right back to the junk food you were avoiding in the first place.
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Remove Any Food Sensitivities
Food sensitivities are one of the main yet often unknown underlying reasons behind gut flora imbalance, inflammation, chronic pain, and fatigue. Common culprits include gluten, dairy, soy, eggs, and sugar, however, you may sensitive to other, less common foods.
Foods that you are sensitive to usually lead to a delayed reaction a few days later and when consumed regularly may lead to chronic unexplained symptoms, such as headaches, migraines, digestion complaints, bloating, joint pains, fatigue, and skin problems .
To support your microbiome, it is important that you remove any food sensitivities from your life. At home, you may try an elimination diet, biofeedback muscle response or pulse testing. You may also get a blood test to get to the bottom of your food sensitivities. I recommend the Cyrex Array 10-90X as the most thorough and accurate means of testing for food sensitivities. To learn more about food sensitivities and food sensitivity testing, I recommend this article.
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Colon Detox Reverses Autointoxication Kills Parasites And Restores Beneficial Intestinal Flora With Probiotics
Heres the scoop on poop
Why should you do a colon cleanse? Most people have about 8 to 20 pounds of old impacted fecal matter wedged into the nooks and crannies and lining the walls of their intestines. There are many reasons for this including eating processed, denatured food or not drinking enough water or not ingesting enough high-fiber foods.
Sometimes, in spite of good eating habits, chronic constipation will gradually create a mucoid plaque that lines the intestines. This further narrows the intestinal passage, exacerbating a constipation problem.
Natural colon cleansing is a healthy thing to do no matter what your age. These are amazing colon cleansing pictures of what ended up in the toilet when two people in their mid 20s did a colon and parasite cleanse.
These results are not unusual. People often pass large amounts of encrusted feces and mucous, worms and other parasites, and sacks of parasite eggs.
Its important to understand the necessity of eliminating this putrid fecal matter from your body. Doing an internal cleanse and colon detox program is one of the most essential decisions you can make to improve your well-being and prevent or reverse many health problems.
In addition to the symptoms listed below, a toxic colon can predispose you to colorectal cancer, diverticulosis or diverticulitis, anemia, immune dysfunction, IBS, and many other intestinal disorders. Detox your colon as an important step in colon cancer prevention.
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What About Liver Cleanses Is This A Legitimate Way To Lose Weight
A newer and more encouraging trend in detoxing is the movement toward foods that support the bodys natural defenses against harmful substances. As previously mentioned, science suggests benefits of things such as apple cider vinegar, green tea, and lemon water. Some detox programs focus on incorporating these ingredients to boost liver and kidney function and improve the removal of toxic substances. While there is no hard scientific data to back up those claims, theres plenty of research on certain foods that may promote liver health and can be added to a healthy diet without risk.
A quality, plant-based diet will always help promote your bodys natural detox system, says Ashley Koff, RD, who is in private practice in Washington, DC. Some of my detoxifying faves are whole grains , peanuts, seeds , avocado, banana, spinach, and all greens. Your body also needs certain nutrients from foods to eliminate toxic chemicals, Koff says, including those found in broccoli, sesame seeds, seaweed, shallots, leeks, garlic and radishes.
There are some foods that are have antioxidant, anti-inflammatory, and antiseptic properties that might help to enhance your bodys detoxification organs aka your liver and kidneys says Bonnie Taub-Dix, RDN, creator of BetterThanDieting.com and author of Read It Before You Eat It.
Quick And Easy Tips For Prevention
Use a doormat A doormat helps keep out your vinyl floors two greatest enemies: dirt and chemicals. Tracked-in dirt means extra broom time. Grit acts like sandpaper, removing the finish from your floor. And even though you cant see them, chemicals from asphalt can stick first to your shoes and then to the floor, causing them to yellow.
Sweep frequently The trick to keeping any floor in good condition is to keep it clean, and vinyl is no exception. Get the dirt off before it gets ground in, and your vinyl will last longer. Its a good idea to get in the habit of quickly running a soft broom across the kitchen floor every evening before you go to bed.
Dont oversoak Its crucial to remember that water isnt always the best vinyl floor cleaner. Water from an overly wet mop will work its way into the cracks, seams, and edges. Once there, it can destroy the glue bond that holds down the vinyl, causing it to come loose or corners to curl.
Rinse well Soap may work as a great vinyl floor cleaner, but soap scum leaves a film that actually collects dirt. Stick to damp mopping with water until your floor needs a serious cleaning. When you need to wash the floor, use two mopsone for washing and the second just for rinsing.
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How Do I Prepare
Before you begin the cleanse, eat lightly for a few days. If you go directly from partying hearty and eating sub sandwiches with everything on them and a bag of chips, you are going to have a tough time sticking to the cleanse. Oh, and by the way, take it easy for a day or two afterwards as well. You dont want to undo all the benefits youve reaped from your juice cleanse on your first day off it, do you?
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