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Fasts, herbal detoxes, juice cleanses, activated charcoal … Despite the hype around these novel ways to nurture your health, there is no evidence that they do any good. So what should you do? Fitness pros Kylie Gates, Ben Main and Erin Maw share how they reset when they feel a little lackluster.
Social media, lifestyle sites and popular magazines are stacked with strategies designed to help us feel good about ourselves – and quick ‘detox’ diets are a common recommendation.
The idea that we need to periodically ‘reset’ our health has been exploited perfectly and expertly by an industry devoted to helping us detox, cleanse, or flush away all the ‘toxins’ we have supposedly accumulated as part of everyday modern life.
ARE DETOX DIETS A WASTE OF TIME AND MONEY?
Tempting as it is to buy into the idea of detoxing – especially if we're feeling sluggish – experts say it's really nothing but clever marketing: effective at cleansing our wallets and not much else.
The language of 'detox' is revealing. The marketing often uses terms that sound technical and vaguely medical, the implication being that toxins accumulate in our bodies and need to be cleansed from our systems so we can function properly.
An array of vague symptoms are attributed to these toxins, ranging from headaches to skin problems to weight gain. Detox products and diets promise to ‘flush’ these out of our bodies to make us feel fresh, clear-headed and lighter. Many programs also promise rapid weight loss, and to rid our bodies of unappealing-sounding issues like Candida.
WHY A DETOX IS UNNECESSARY
But here’s the thing – our bodies do not need to be artificially cleansed. We have a complex and sophisticated in-built detoxification system made up of our skin, kidneys, lymphatic system, gastrointestinal system and liver. We’re covered.
Although detox advocates paint a grim picture of a toxic sludge-like build-up in our colons, or toxins accumulating in our kidneys and livers that need to be flushed out or cleansed periodically like a filter – this is not actually how our bodies work.
The organization Science Based Medicine puts it like this: "The liver is self-cleansing – toxins don't accumulate in it, and unless you have documented liver disease, it generally functions without any problem. The kidney excretes waste products into the urine – otherwise, that substance stays in the blood. Anyone who suggests these organs need a 'cleanse' is demonstrating that they don't understand basic anatomy or physiology.”
It’s the same story with Candida – a yeast most of us have on or in our bodies. It generally doesn’t cause problems. Science Based Medicine calls it “a made-up cause of disease and illness” for which there is no evidence. We do not need a detox regimen, they say, to sort out this non-problem.
DOES ACTIVATED CHARCOAL DETOXIFY YOUR BODY?
Another popular substance you might see pop up in detox kits is charcoal. The claim is that activated charcoal will absorb the bad stuff we've been eating and drinking and help cleanse us from the inside. Charcoal is indeed used in the context of medical detox – when people need to be treated for drug overdose or poisoning – but there's no evidence it does anything in supplement form. In fact, it might actually hinder nutrition, as there is evidence it can bind to vitamins and minerals that do us good.
WHY DO PEOPLE FEEL BETTER - OR AT LEAST CLEANSED - WHEN THEY DO DETOXES?
The effects people sometimes feel are not from toxins being eliminated, they're from a combination of eating much less than usual and the laxative ingredients often found in detox supplements and juices. Any weight loss is likely to be water – and temporary.
If we really want to improve our health for the new year, nutritionists favor a more moderate approach: try to re-establish regular exercise and sleep patterns, add more vegetables and fruit to our daily diet, and concentrate on whole, fresh foods. If we do want to eliminate something, cut out alcohol for a week or two. Combined with adding more good things, it's highly likely we'll feel fresher and more energetic, with no detox kit required.
PRO TIPS FOR FEELING GOOD WITHOUT A DETOX
For fitness pro Erin Maw, paying attention to gut health makes it easy to know when her body needs a reset. “You know your body needs a little love when your bowel movements are irregular. It may seem a little ewwww, but the best way to know your gut is happy is consistent bowel movements.” When Erin experiences bloating or irregular bowel movements she says it is often down to too much artificial sweetener. “Sometimes you think you’re eating healthily, but if you have too much artificial sweetener it’s not great. I find going a few days cutting protein bars, protein powder, chewing gum and any coffee drinks that have stevia or monk fruit extract is just the reset I need.”
Kylie Gates, Les Mills Creative Director, considers detox diets a definite ‘no no’. Having spent years finely tuning her nutrition habits, she has learned what works best for her body. Now, when she is feeling lackluster (usually after travel or social commitments) she makes a point of focusing on giving her body the best fuel with clean eating and plenty of sleep.
Ben Main is a massive fan of hitting saunas and doing contrast therapy when he feels his body needs a little extra care. Eating wise, he follows a three-day rule: “I try to stick to whole foods, good proteins, fats and carb, for three days. If I can do those three days well then it usually kickstarts my body back into a healthy rhythm.”