It’s not unusual to feel a bit sluggish after a winter of heavier meals, sweet treats, and forgiving layers of clothes, spent cosying up indoors and binge-watching favourite series. Spring traditionally signals the end of ‘hibernation’, and is seen as the season to clean, sort and reset our homes – and our health. ‘Detox’ routines are all over social media, promising everything from mental clarity to clearer skin, weight loss to increased energy. But do they work?
Quick fixes like juice cleanses, fasting, detox teas and activated charcoal supplements can seem tempting. However, while centred largely on natural ingredients like herbs and spices, they are not medicines, so their efficacy and safety are not verified, and some ‘parasite cleansers’ have been found to include ingredients such as chlorine dioxide and turpentine, which dan be dangerous, even fatal.
“Patients should be very careful,” says Centurion-based GP Deseré Ferreira. “In most cases the term ‘natural’ medication basically means ‘not tested on enough patients to exclude dangerous side-effects’. Rather stick with solutions from your doctor with clinical research to back them.”
The body is well geared to detox itself, filtering and eliminating toxins through your digestive system, liver, kidneys, lungs, immune system and skin, she says. The best way to ‘reset’ for spring is to support your body by eating healthily, exercising, curbing unhealthy habits, and going for regular health checks.
Your digestive system doesn’t need a holiday through fasting, and while this may have certain health benefits, such as improved insulin sensitivity, extended fasting can raise risk of gallstones (by leading to bile becoming concentrated), cause loss of muscle mass, and result in headaches. “The best way to support your digestive system is by having regular, balanced meals that include plenty of whole foods to keep it running smoothly and provide the nutrients it needs for natural detoxification, and to drink plenty of water,” says Pretoria-based specialist physician and gastroenterologist Dr Preetha Thomas.
Juice cleanses are often punted for detoxification, but while fresh juices are high in vitamins and minerals, they lack fibre to move waste and toxins through your digestive system. Juices also leave you feeling less full than eating whole fruits and vegetables, and so more prone to cravings and snacking.
Detox teas tend to be mixed with caffeine, laxatives and herbs such as senna, that may cause diarrhoea, and have been linked with problems ranging from hyponatremia (low sodium in the blood).
Colon cleansing – flushing out the large intestine with liquid – claims to remove toxins, and help relieve headaches, arthritis and other conditions. There is no scientific evidence of this, or of the body holding on to toxins from regular diet or activity. “The digestive system already gets rid of waste,” says Dr Thomas.
To reset your health this spring, simply support your body’s detox processes:
1. Get plenty of fibre. Enjoy at least five helpings a day of vegetables and fruits, as well as whole grains (wholewheat bread and pasta, brown or wild rice, oats), and include legumes (lentils, chickpeas, beans) for additional fibre.
2. Stay well hydrated. Water helps your body absorb nutrients and move food through your gut. Keep a jug on your desk and carry a bottle with you, so you can sip throughout the day.
3. Strengthen your gut microbiome with probiotic-rich fermented foods such as yoghurt, sauerkraut, kimchi, kefir and kombucha, to help keep it balanced and functioning well, says Dr Thomas.
4. Limit alcohol and processed foods: They can strain your liver’s detoxification processes.
5. Get regular activity each day – go walking, swimming, dancing or do yoga, to help your circulation and support your lymphatic system. Your lymph nodes act as filters that trap viruses, bacteria and other unwanted substances, which are then flushed out of the body, Dr Thomas says.
6. Prioritise sleep. During sleep, your brain’s glymphatic system works to clear waste, and your body’s other detoxification pathways are also more active, helping remove waste through urine, sweat, and breathing. Have a relaxing, consistent bedtime routine, turning in and rising around the same times each day, and winding down with a warm shower and soothing music or podcasts.
7. Manage stress – when chronic, this can affect everything from digestion to sleep. Deep breathing, meditation, unburdening with friends, or losing yourself in an absorbing hobby can all help. If you struggle, speak to your healthcare provider, who may refer you to a mental health professional, or contact the South African Depression and Anxiety Group, www.sadag.org, 0800 567 567, SMS 32312.
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