Have you ever felt like your body could use a reset? Maybe after a holiday with lots of indulgent meals and drinks or when you’re feeling sluggish and low on energy. You might have considered a juice cleanse or herbal detox to feel refreshed and healthier.
Cleanses and detoxification (detox) diets promise to remove toxins and give your body a fresh start. But do they really work and are they safe?
Read on to learn more about detoxes and cleanses and what to consider before trying one.
What are detoxes and cleanses?
Detoxing and cleansing are popular terms used in the wellness industry to describe practices or diets that remove toxins from your body. According to Bryan Kuhn, PharmD, a pharmacist and clinical toxicologist with Banner Health, the terms are commonly used interchangeably – and even together – but they do have subtle differences.
“Cleansing is more about cleaning out the gastrointestinal (GI) tract — cleaning you out stem to stern, so to speak,” Dr. Kuhn said. “A detox typically involves removing unwanted compounds through various methods, like skin applications, hair treatments or ingesting certain products.”
These may include:
- Juice cleanses
- Fasting
- Herbal detox teas, pills and powders
- Saunas
- Colon cleanses (enemas, laxatives or hydrotherapy)
- Elimination diet
Are there toxins in our body that need to be removed?
In most cases, you don’t need to remove toxins from your body. Your body does this naturally.
“We are bombarded by toxins every day – in the air we breathe, the food we eat and the drinks we consume,” Dr. Kuhn said. “Our bodies are highly evolved to eliminate things we don’t need. Just because it is present doesn’t mean it’s harmful or we need to chase after toxins our body can handle naturally.”
Your body is well-equipped to remove toxins with its own detoxification systems:
- Liver: The liver processes harmful substances and breaks them down into forms that can be eliminated.
- Kidneys: The kidneys filter blood to remove waste products, which we pee out.
- Lungs: The lungs expel carbon dioxide and other gases during breathing.
- Skin: The sweat glands in your skin help release small amounts of toxins through sweat (perspiration).
- Digestive system: The digestive system breaks down food, absorbs nutrients and removes waste every time we poop.
Why do people try detoxes and cleanses?
Claims can vary, depending on the product, but ads often promise a cleanse will:
- Increase energy
- Improve digestion
- Help you lose weight
- Improve focus
- Reduce inflammation
- Find food sensitivities
Many people may report feeling benefits, but Dr. Kuhn warned that these perceived benefits may not be directly due to toxin removal.
“The evidence for detoxing’s effectiveness is shaky and there’s no outcomes data to support many of the claims,” he said. “While you might feel better, it’s important to distinguish between temporary relief and scientifically proven benefits. Improvements sometimes are just to healthier eating or the placebo effect rather than the cleanse itself.”
What are the drawbacks of detoxes and cleanses?
Detoxes and cleanses can also come with risks. Many detox and cleansing products are not regulated, so you may not always know what’s in them — even if they say “natural.” Natural means it comes from nature and many things in nature can hurt you.
“Risks of cleanses include dehydration and electrolyte imbalance, especially with prolonged use,” Dr. Kuhn said. “Some plants in herbal supplements are also tough on the kidneys. If you have an underlying health condition, some cleanses can worsen these symptoms.”
Other potential drawbacks include:
- Temporary results: Weight loss during detox is usually short-lived.
- Nutrient deficiency: Strict detoxes can lead to a lack of essential nutrients.
- Fatigue: Low-calorie intake can cause tiredness.
- Digestive discomfort: Sudden dietary changes may cause bloating, diarrhea or stomach pain.
“The other thing to consider is cost,” Dr. Kuhn said. “These types of products can consistently drain your wallet.”
What to consider before you try a detox or cleanse
If you still choose to partake in a cleanse or detox, here are some key points to keep in mind:
1. Talk to your health care provider
If you experience symptoms like fatigue, bloating or digestive issues, talk to your provider before starting a cleanse or detox. These symptoms might be signs of an underlying issue, such as nutrient deficiencies or other medical conditions, that could be treated safely and more effectively than with a detox.
2. Look for third-party testing
When considering products like detox supplements, teas or shakes, check if they have been tested by an independent third-party organization. This testing helps verify the safety, purity and effectiveness of the product. Look for certifications like NSF International, USP or ConsumerLab.
3. Avoid extreme measures
Extreme calorie restrictions or consuming only certain foods or liquids for long periods can lead to nutritional deficiencies and affect metabolism.
A balanced approach is safer and more sustainable. Gradually reduce processed foods and reintroduce healthy foods.
4. Stay hydrated
Drink plenty of water throughout the detox process. Hydration supports the body’s natural detoxification systems and helps flush out toxins.
5. Focus on whole, unprocessed foods
Eat a diet rich in fruits, vegetables, whole grains, lean proteins and healthy fats.
6. Listen to your body
Pay attention to how you feel during the cleanse. If you experience dizziness, tiredness, headaches or digestive issues, consider adjusting your plan or stopping the cleanse altogether.
Takeaway
Detoxing and cleansing can be tempting, especially if you’re looking for a quick way to feel better. While some people find them helpful, your body already has an amazing process of cleansing itself.
If you try a detox or cleanse, ensure it’s safe and supports your overall health. Talk to your health care provider or a Banner Health specialist to make a long-term plan for your health and well-being.
