Medicine or Malarkey: The Truth About Holiday "Cleanses"

With the holiday season in full swing, that means the new year is just around the corner. And the new year calls for a “new you,” right? The new you might want to leave behind the several weeks of holiday treats, lavish feasts and maybe even a bit of alcohol. How do you turn the page and nurse your body back to health after all that indulgence? A quick internet search will yield all kinds of results for fad diets and celebrity-endorsed cleanses to rid our bodies of “toxins.” But is there scientific basis to these methods? We’ll explore the much-debated benefits (or lack thereof) associated with detoxification.

“Toxins build up in the body, and need to be flushed out.”
Malarkey

It’s natural to feel guilty for overdoing it with unhealthy food and drink. Along with that guilt often comes the common idea that these “bad things” must be building up in our system, and that we must take action to rid our bodies of the buildup. However, there’s not a lot of scientific evidence suggesting our bodies need help doing this. Our kidney, liver and GI tract are constantly working to filter out and rid our bodies of unwanted elements – that’s their job! So it’s wise to be wary of products, supplements and diet plans that use words like “detox,” “harmful chemicals,” “weight loss supplements” and the like.

“Losing weight and feeling better because of a detox diet or cleanse proves they work.”
Mostly malarkey

You probably have a friend who claims they felt “amaaaazing” after a juice cleanse. And it’s quite possibly true. This has more to do with what they’re not eating or drinking instead of a purification of organs achieved by the cleanse. Eliminating processed foods and not feeling bloated from overeating can make you feel better, as can simply losing weight (more of a psychological boost). On the other hand, low-calorie elimination diets can make you feel fatigued, nauseous, dizzy, and result in dangerous drops in blood sugar. Plus, if you’re not eating and have low energy, you’re likely not exercising. The weight loss for these cleanses often comes at the expense of muscle mass – and that’s something you want to keep!. These diets aren’t a good long-term solution, as much of the weight will return once you start eating regularly again.

“Colon cleanses clear out unwanted build up.”
Malarkey

Marketers of cleansing products will claim that old fecal matter can harden and build up along the walls of the colon, releasing toxins into the bloodstream. Though that’s a scary and unsettling image, it’s thankfully false Your body is pretty efficient at taking the nutrients from food and expelling the waste on its own. Despite what colon hydrotherapy specialists may tell you, there is not toxic matter sitting around in your colon and slowly poisoning you. Colon cleanses can also do harm as they can cause dehydration, mineral deficiencies, and even small tears in the intestine.

“Massages rid the body of toxins”
Malarkey

In addition to just making you feel great, there are certainly many medical benefits to massages – they can alleviate sore muscles and joints, increase blood flow throughout the body, and reduce stress. However, there is no science to support claims that suggest massages eliminate toxins from the body.

So what can one eat and drink to detoxify the body?

Though it’s a hotly debated issue, there is not yet definitive research proving one can help the kidney or liver detoxify the body through nutrition. But you can collaborate with your doctor to develop a diet plan that will help you feel better and live healthier. Commit to eating a more balanced diet and regularly exercising – creating a “detoxifying lifestyle,” not a quick fix.  The benefits of the heart-healthy Mediterranean diet are well-documented — a diet high in fruits, nuts, whole grains, seafood, legumes and yogurt. Drink lots of water, cut back on alcohol, and cook more at home (rather than eating out) to establish a healthy beginning to the new year. Good luck on your journey!