Once you experience what it feels like to feel good, to get rid of brain fog, cravings, joint pain, fatigue, excess weight, and a myriad of other chronic health problems, then you know there is a path forward. – Dr Mark Hyman
There is evidence of many ancient cultures using detox practices dating as far back as 2000 BCE. These include many of the holistic practices that are still being used in modern day such as dry brushing, sauna, fasting, meditations, acupuncture & more.
In Ayurvedic medicine the belief is that toxins are one of the root causes of illness, Traditional Chinese Medicine uses acupuncture, acupressure and cupping to help stimulate blood & lymph flow and regulate the flow of energy throughout the body. Native American tribes have practiced detoxification rituals such as fasting, smudging and sweat lodges for centuries.
SHOULD I DO A CLEANSE OR DETOX?
If the first thing you think of when you hear the word detox is living off juices and salads, then you’re not alone. But if you’re here than you probably have gone through some health issues and you're wanting to shift your eating & lifestyle patterns towards optimal health. There are plenty of reasons why people may choose to do a cleanse or go deeper into a detox, but the most common reason I hear is people are sick of "feeling like sh*t". There are also some very motivating reasons like a medical diagnosis, fertility issues, acute illness, or even going overboard during the silly season. Whatever reason is motivating you, know that your body and your subconscious have most likely sent you signs or signals that something needs to change.
Some questions to ask yourself before deciding whether or not a cleanse or detox is right for you are:
- Do you wake up every day with energy or do you struggle to get up and get going?
- Do you go through the day with a clear, focused mind or do you suffer from brain fog and headaches?
- Can you perform your daily tasks with ease, or do you feel achy and sore?
If your answers indicate fatigue, brain fog, or aches, or if you are looking to get your body functioning at its best, then you could benefit from doing a cleanse or detox. By reading through the information below I hope to give you a greater understanding on how to know if either is right for you and where to start.
**Important to Note** If you suffer from an autoimmune disease, diabetes, or are on any prescription medications, consult a healthcare practitioner before starting any type of cleanse or detox. Your body can go through extreme changes by radically changing your diet, which may affect the efficacy of your medications and significantly lower your blood pressure. Some herbs can also have powerful effects or contraindications with your prescriptions.
CLEANSE VS DETOX:
Understanding the difference between cleansing and detoxing is crucial:
- Cleansing: Typically focuses on digestive system and gut health. It involves removing processed foods, alcohol, pro-inflammatory foods, and known allergens like gluten, soy, dairy, eggs, refined sugars, and certain grains. Cleansing often includes consuming mainly liquids, like a “juice cleanse,” usually done over a 3-5 day period. However, these are often unsustainable as a long-term solution.
- Detoxing: Goes deeper, aiming to remove toxins at a cellular level. It involves the same theories as a cleanse but it's much deeper. This involves supporting your liver and kidneys to ensure they are functioning optimally. A detox includes evaluating your everyday products (cleaning and beauty products), environment (pollution), stress and anxiety, as well as your food.
Fundamentals of a Detox:
- Eliminate toxins by removing ultra-processed foods, added sugars, preservatives, alcohol, and starches (breads, rice, pasta).
- Drink filtered water to avoid heavy metals, chemicals, and toxins in tap water.
- Move every day to help eliminate toxins from your body.
- Support your liver with herbal supplements.
- Eat real whole foods closest to their natural state; avoid overcooking to retain nutrients.
- Use cold-pressed, organic oils like olive oil, avocado oil, and coconut oil in minimal amounts.
- Increase your intake of spices and herbs for their medicinal properties.
- Switch to low-tox beauty & cleaning products to avoid endocrine disruptors that can cause serious health implications on your organ system, hormones & fertility.
WHAT DO I NEED TO KNOW BEFOREHAND?
When you stop feeding your body processed foods filled with additives and chemicals, your organs begin to work more efficiently. Toxic buildup can be released and expelled through your skin, mouth, bowels, etc., manifesting as pimples and rashes that are temporary. Be ready for potential withdrawal symptoms from removing items like coffee and sugar, which can cause headaches and moodiness.
You might also experience changes in your stool, sinus clearance or congestion, fatigue, muscle/joint aches, or weakness. *It is important to note that mild diarrhea is okay but excessive is not a good sign and you should consult a physician if this occurs* Rest and engage in gentle activities like walking, yoga, or stretching, avoiding high-impact exercises.
Supporting your liver properly during a cleanse or detox is crucial. The liver processes and removes toxins from the body. Without proper herbal support, toxins may re-enter the bloodstream, potentially making you feel worse. There are so many beneficial plants, herbs & supplements to support your body to remove toxins, and there are natural chelators that are accessible to everyone. If you aren't familiar with the term “chelate” or “chelators” it refers to substances or foods that bind to heavy metals and transport them out of the body.
Everyone’s diet & lifestyle is different, you may be plant based, pescatarian, vegan, or omnivore so it’s all about finding what works best for you. If you’re interested in more information here are a few links to give you an outline on different types of detoxes to choose what works for you.
For more info on what supplements and foods may help you during this process, and also for recommendations on different Cleanse/Detoxes to try, continue to the end of the blog.
WHERE DO I START?
Neither should be viewed as a “quick fix” or a “diet,” but rather as opportunities to incorporate beneficial practices into your lifestyle. Traditionally, detoxes and cleanses focus on eliminating things from our diet, but if your goal is long term improvement on your health it’s more effective to shift our thinking towards adding healthy habits. You will find that the more you shift to a healthier lifestyle, the more your body will feel in alignment with these positive changes and the more in tune you will become with your body.
Preparation is key, not only just making sure your pantry is stocked with everything you need, but the mental preparation is just as important. Having a support system around you can play a significant role in making it a positive experience and not like you are ____ yourself. Once you've decided the extent and length that's suitable for you, the best thing to do is plan your prep and meals out the week or more in advance. Depending on where you live this may limit you to availability of produce (ideally organic if possible) and pantry staple or supplements that may need to be ordered online or from a health food store.
For more extensive detoxes that run a 3–4-week time frame, what can really set you up for success is creating a calendar that includes a daily/weekly checklist to ensure you stay on top of your supplementation, water intake, exercise and more. It's also a really great idea to have a journal to make notes of changes in digestion, mood, sleep and anything you may find important. A detox is also a great tool to help give insight into potential food sensitivities and give you a greater understanding of what truly works for your body.
Lifestyle Practices to Incorporate:
*Hydrate - minimum of 2L of filtered water everyday - filtered water is a must as we are trying to remove toxins at a cellular level and don't want to be adding in excess heavy metals & chemicals you find in tap water.
*Hot/Cold Showers to increase circulation - Alternated between hot & cold water 2-3 times always finishing with cold. Ideally getting to as hot (skipping the face) and as cold as you can handle.
*Exfoliate to deepen the cleansing process - incorporating dry brushing into your body care routine during a detox will help to unclog pores, stimulate the lymphatic system & aid in eliminating toxins from your system.
*Book in for a deep tissues/lymphatic massage to stimulate the removal of toxins and release deep-seated energy blockages.
*Infrared Sauna - There are many benefits to incorporating the use of a sauna into your weekly routine. From pain relief to improved circulation & recovery and of course detoxification.
SUPPLEMENTS & FOODS TO SUPPORT YOUR BODY
Common Supplements to Support Your Body During a Cleanse/Detox:
- Milk Thistle (Silybum marianum): Antioxidant, antiviral, and anti-inflammatory properties; supports liver function.
- Dandelion Root: Supports liver and digestive function, acts as a mild laxative. Usually taken as a tincture or a tea.
- Echinacea: Excellent blood cleanser and immune support.
- Burdock Root: Detoxifies blood, supports immune system.
- Chlorella: Detoxifies liver, cleanses the bowel, and fights Candida.
- Red Clover Blossoms: Lymphatic cleanser with multiple health benefits.
- Schisandra: Adaptogenic herb that supports liver function and energy restoration.
Precautions:
All these herbs are generally safe, but consult an herbalist or health professional for specific situations. Avoid use during pregnancy and breastfeeding or if taking prescription medications without professional guidance. Start slow to avoid detox symptoms like headaches, fatigue, and upset stomach. Listen to your body and adjust accordingly.
In addition to herbs and supplements, certain foods can help chelate heavy metals, reduce inflammation, and support overall health during a cleanse or detox. Incorporating these foods into your diet can enhance the detoxification process and promote healing.
Heavy Metal Chelating Foods:
- Coriander (Cilantro): Known for its ability to bind to heavy and toxic metals and aid in their removal from the body. Cilantro can be added to salads, smoothies, and various dishes for a flavorful and detoxifying boost.
- Chlorella: This green algae binds to heavy metals and aids in their excretion. It also supports liver function and improves digestion. Chlorella can be taken as a supplement or added to smoothies.
- Dulse: A type of seaweed that helps bind heavy metals and is rich in iodine, which supports thyroid health. Dulse flakes can be sprinkled on salads, soups, or used in smoothies.
Anti-Inflammatory Foods:
- Turmeric: Contains curcumin, a powerful anti-inflammatory compound. Turmeric can be added to smoothies, teas, and cooked dishes. Combining it with black pepper enhances its absorption.
- Ginger: Known for its anti-inflammatory and digestive benefits. Ginger can be used in teas, smoothies, and cooking to add a spicy, warming flavor.
- Cinnamon: Helps regulate blood sugar levels and has anti-inflammatory properties. It can be sprinkled on fruits, oatmeal, and added to smoothies or teas.
- Rosemary: Contains antioxidants and anti-inflammatory compounds. Rosemary can be used in cooking to flavor meats, vegetables, and soups.
Nutrient-Dense, Detoxifying Foods:
- Leafy Greens: Such as spinach, kale, and Swiss chard are rich in chlorophyll, which helps detoxify the liver and supports overall health. They can be used in salads, smoothies, and cooking.
- Berries: Blueberries, strawberries, and raspberries are high in antioxidants and fiber, which help reduce inflammation and support digestion.
- Cruciferous Vegetables: Broccoli, cauliflower, Brussels sprouts, and cabbage contain compounds that support liver detoxification and reduce inflammation. They can be steamed, roasted, or eaten raw in salads.
- Garlic: Contains sulfur compounds that activate liver enzymes responsible for detoxification. Garlic can be added to various dishes to enhance flavor and health benefits.
- Avocado: Rich in healthy fats and antioxidants, avocados help reduce inflammation and support liver health. They can be added to salads, smoothies, and enjoyed as a spread.
- Beets: Support liver function and help purify the blood. Beets can be juiced, roasted, or added to salads.
- Green Tea: Rich in antioxidants, particularly catechins, green tea supports liver health and boosts metabolism. Enjoy it as a beverage throughout the day.
Hydration and Fiber:
- Water: Staying hydrated is crucial for flushing out toxins. Aim to drink filtered water throughout the day.
- Fiber-Rich Foods: Such as oats, flaxseeds, chia seeds, and legumes help bind toxins in the digestive tract and promote regular bowel movements. Incorporate these into your meals and snacks.
Including these foods in your diet can help support your body's natural detoxification processes and reduce inflammation, making your cleanse or detox more effective and beneficial.
ADDITIONAL ONLINE READING/RECOMMENDED CLEANSES:
History of Detox: Guest Post: The Exciting History of Detox: How Did It Start? - Physical Culture Study
History & Modern Use of Detoxing & Cleansing: The Extensive History and Modern Use of Detoxification and Cleansing (naturalmeddoc.com)
10-day-reset-free-1.pdf (drhyman.com) – Dr Mark Hyman’s 10 day reset
Medical Medium 28-Day Cleanse – Medical Medium’s 28 Day Cleanse
Living Proof Challenge - The Proof – The Proof by Simon Hill Living Proof Longevity Challenge
ACCOUNTS TO FOLLOW FOR MORE INFO:
Dr William Li – @drwilliamli
Dr Mark Hyman - @drmarkhyman
Dr Vivian Chen - @plateful.health
Belinda Kirkpatrick - @bknaturopathy
Anthony William - @medicalmedium
Darin Olien - @darinolien
Simon J Hill - @simonhill
Dr Casey Means - @drcaseyskitchen
Dr Zac Bush – @zacbushmd
Dhru Purohit - @dhrupurohit
Disclaimer: This blog is for informational purposes only and does not constitute medical advice. Please consult your healthcare provider, herbalist, midwife, or naturopathic physician before taking any herbs or supplements.