Overview
Detoxification diets remain controversial. Scientific evidence of their effectiveness is lacking, and some doctors insist that the kidneys and liver sufficiently remove toxins. Popular detoxification programs often advocate intense fasting or consuming one type of food exclusively--practices that can lead to dangerous consequences including nutrition deficiency and muscle wasting. Other medical professionals, however, claim they have seen significant results from healthy detoxification practices, and regularly recommend them to patients.
The Need for Detoxification
The human body contains a natural detoxification system that includes the liver, kidneys, gallbladder, skin, lungs and lymphatic system. However, the toxic burden we encounter in our modern industrialized society may be too great for our bodies to handle, says wellness expert and doctor of homeopathic medicine Patricia Fitzgerald.
According to Dr. Alejandro Junger, author of "Clean: The Revolutionary Program to Restore the Body's Natural Ability to Heal Itself," the detoxification process doesn't begin until digestion is complete. When we eat too much or too often, or eat foods that are difficult to digest, our bodies can never fully enter into detoxification mode.
Furthermore, we are exposed to a constant onslaught of chemicals in our environment. The "National Report on Human Exposure to Environmental Chemicals," an assessment of chemicals in the human body conducted every two years by the Centers for Disease Control and Prevention, found widespread exposure to industrial chemicals, pesticides, hormone-disrupting phthalates, parabens and heavy metals.
Symptoms of Toxicity
An overburdened or dysfunctional detoxification system may present as symptoms such as chronic fatigue, difficulty sleeping, depression or anxiety, join pain, muscle aches, sinus congestion, headaches or pain in the neck and shoulders, bloating, gas, heartburn, rashes and fluid retention, according to the University of Wisconsin Department of Family Medicine. In "Clean," Junger writes that many people attribute these conditions to the natural process of aging, but they can often be resolved through a sensible detox diet. He says his patients have found relief from conditions such as general puffiness and bloating, digestive disorders, allergies and depression after undergoing a healthy detox period.
Detoxing Sensibly
A sensible detox program is one that avoids extremes and contains a high nutrient intake, according to Fitzgerald. She recommends getting optimal levels of vitamins C, E and B complex, plus zinc, magnesium and selenium. The University of Wisconsin Department of Family Medicine recommends a seven-day diet focusing on organic fruits and vegetables. Junger's 21-day detox program eliminates processed foods, sugar, caffeine, alcohol and red meat, as well as common allergens such as wheat, dairy, soy, peanuts and tomatoes.
Other Detox Components
Other components of a sensible detox program include wellness practices such as moderate exercise, saunas, massage, proper rest and hydration, hot baths and stress-relieving activities such as meditation or journaling. Junger also stresses the importance of leaving 12 hours between dinner and breakfast the next day so your body can fully enter into detoxification mode overnight.
Considerations
If you have a medical condition that may warrant a medically supervised detoxification plan, Fitzgerald cautions against trying to treat it on your own. Talk to a medical professional before making any major changes to your diet or taking herbal supplements, which may cause side effects or interact with certain medications.
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