Myth Busting: Detoxes and Cleanses

If I had a dime for every time I get asked about detox or cleanse diets, I would have – er, well you get the point! It’s a question I get asked often, especially around this time of year where New Year’s resolutions are in high gear. I’m here to bust the myths around detox and cleanse diets and to leave you with a few tips to help you feel better, eat healthier and have more energy!

Detox and cleanse claims

I think I’ve heard it all…from weight loss; improved digestion, energy levels, and immune system; to banished cellulite, healthier skin, and stronger nails and hair! Detox and cleanse diets can range from one day to a month in length and may require:

• Fasting for short periods
• Cutting out wheat and dairy foods
• Eating only veggies and fruit
• Eating a limited range of foods
• Avoiding things like caffeine and/or alcohol
• Taking pills, solutions, lotions…or potions (insert eye-roll)

The truth about detoxes and cleanses

Truth? They are a marketing myth. Our bodies are incredibly well-developed systems that filter, break down and excrete toxins and waste in our bodies. Our organs (like our skin, liver, kidneys and gastrointestinal tract) are constantly working to ‘detoxify’ our bodies by removing waste products. No magic potion or lotion or pill can do a better job.

“But I feel better when I do it…”. People often claim to feel better and have more energy when they follow a detox or cleanse diet. Not smoking, drinking alcohol, getting good sleeps, fresh air and exercise also help us feel better and more energy. These are the habits that are more likely the cause of feeling better – not the pills, potions and food exclusions.

Wouldn’t it be awesome if they really delivered their promise?! Unfortunately, that’s not the case – many of the claims are exaggerated and not based on evidence-based science. Any benefit you may get is usually short-lived.

Wheat and dairy

The nutritional reality is that these foods provide us with important nutrients. It’s unnecessary to eliminate these foods from the diet for detox or cleanse. Think you have an allergy or intolerance? See your doctor for a proper diagnosis. They can refer you to a dietitian for safe, evidence-based advice.

Facts about fasting

Sure, rapid weight loss can occur – but this weight loss is largely water and glycogen, not fat. Fasting can also leave you feeling tired, dizzy and with less energy than ever. To remove fuel from the fire, your body won’t have enough energy to be active – which is an important aspect to health and wellbeing. Could it get any worse than that? Yup. Any weight lost during the fast will likely be gained back once your return to your regular eating habits.

Tips for a healthier, happier you!

While detoxes and cleanse may encourage some positive habits like eating more veggies and fruits, it’s best to enjoy a balanced diet and active lifestyle. Here are some tips to help you feel better, eat healthier and have more energy!

• Give vegetables a leading role at every meal.
• Make water your drink of choice more often.
• Cook more often and plan your meals ahead – make the healthy choice the easy choice.
• Be active daily – whether it’s taking your dog for a walk, tobogganing with your kids, skating or hitting the gym with a friend!
• Take time to rewind and get good sleep.

Yours in fitness and health,

Jenn Giurgevich

Jenn Giurgevich is the founder of Spark Nutrition & Health, a virtual nutrition consulting business.
Visit www.sparknutritionandhealth.ca for more information.