DETOXES AND CLEANSES: BENEFICIAL OR DANGEROUS?

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​Detoxes and cleanses are often touted as a beneficial - even necessary - way to rid the body of harmful toxins, and there are many products on the market available to help you do so.   Are they an ideal way to help neutralize and reset our system, or are they a potentially dangerous waste of money?

​*All nutritional and fitness info must be discussed with your doctor before any changes to diet or exercise regime are implemented. ​​

What are toxins?
 
We often hear about how we are surrounded by harmful toxins: in our food, in food packaging, in personal care products etc.   If you look up the definition of toxins, it is actually rather vague; the Merriam-Webster dictionary states:
 
“A toxin is a poisonous substance that is a specific product of the metabolic activities of a living organism and is usually very unstable, notably toxic when introduced into the tissues, and typically capable of inducing antibody formation.”
 
And Wikipedia:
 
“A toxin (from Ancient Greek: τοξικόν, translit. toxikon) is a poisonous substance produced within living cells or organisms, (synthetic toxicants created by artificial processes are thus excluded)”
 
So what are these poisonous substances?  Do a quick search of “toxic substances” and you will find an overwhelming number of products considered toxic to human health, some of them industrial compounds used in manufacturing processes (that one is generally only exposed to if working in manufacturing plants etc), and a lot of compounds that make their way into common household items we all use every day: 
 

• Lead, found in paint, equipment that is manufactured with the metal (such as bullets and ammunition) and in polluted soil and water, plus many toys that were made in China prior to 2007 may have lead in them. 
• Polychlorinated biphenyls (PCBs), are used in many lubricants and electrical equipment to protect them from damage and keep them stable.
• Chlorine, as found in many swimming pools and often used in city-treated tap water. 
• Fluoride, a common ingredient in toothpaste and also often used to treat water.
• Formaldehyde, often found in air fresheners, furniture, e-cigarettes and some clothes.
• Pesticide residue, common in many foods.
• Steroids have become a common addition to many meats.
• Antibiotics are also often found in meats.
• Copper can be leached through copper cookware or copper pipes.
• Mercury, consumed through small fish like tuna and mackerel, as well as from handling items such as batteries and thermometers.
• Ethanol, the primary chemical in alcohol.
• Food dyes, such as Sunset Yellow, which gives many red, yellow or orange packaged food and drink their colour. 
• Arsenic is found in both cigarettes and e-cigarettes.
• Triclosan is added to many health and beauty products like soaps, toothpaste and shampoos.
• Phthalates are also found in cosmetics and healthcare products.
• Dioxins are a group of chemicals found naturally in meats and fish. However, excessive processing of foods can increase its amounts (processed meats etc.).

 
Then there are what are generally classified as Internal Toxins:
 

• Unbalanced gut bacteria, referred to as dysbiosis, meaning there is an unhealthy balance of “good” vs “bad” bacteria in our gut. 
• Medications that may have built up in our system.
• Hormonal toxins, such as estrogen dominance.
• Metabolic toxins, by-products of the metabolic pathways in our body (including breathing and digestion).
• Old or damaged blood cells.

 
It is no doubt that most of us are exposed to some - perhaps many – harmful toxins every day; the question is whether these harmful substances build up in our body, and if so, how do we get rid of them?
 
Stored vs flushed toxins
 
In the same way vitamins and minerals are either stored in our body fat (fat soluble) or carried in our blood and then excreted via urine (water soluble), toxins are also processed in the same way within our body:
 
Some toxins are stored within our fat cells (fat soluble toxins):

• Mercury
• PCBs
• Solvents (benzene, xylene, gasoline, etc)
• Dioxins

 
Others are carried by our blood (water soluble toxins):

• Heavy metals (arsenic, thallium, cadmium, lead etc)
• Chlorinated pesticides
• BPA

 
As we ingest food and drink it passes through a series of processes all designed to break food (etc.) down into small enough pieces to be either absorbed into the body, or flushed from the body.  One of these steps occurs in our digestive system, including our colon. 
 
Colon Cleanse
 
The colon is part of the large intestine, the final part of the digestive system. Its function is to reabsorb fluids and electrolytes, process waste products to be eliminated from the body, and aids in the absorption of some vitamins, such as vitamin K, B12, thiamine and riboflavin.
 
Colon health is critical to the absorption of these vitamins, as well as effective elimination of waste, ie fecal matter, urine, as well as some of the toxins that we have been exposed to.  Maintaining a healthy balance of gut bacteria is essential, and unfortunately the bacteria easily becomes unbalanced due to unhealthy lifestyle and dietary choices:
 

• Antibiotics, antidepressants and sleeping pills.
• Over the counter medications, such as painkillers, laxatives, mouthwashes etc.
• Antibacterial products, such as soaps, which will inhibit the growth of both bad and good bacteria.
• Chlorinated drinking water.
• Food colouring
• Poor quality fats, ie. transfats and often too much saturated fat.
• Processed meats, refined and pasteurised foods.
• Douches and colon cleanses

 
Colon cleanses are often used to rid the body of the harmful toxins that are purportedly built up in the colon, these can include enemas, laxatives and commercial products sold to cleanse the colon.  Unfortunately, a cleanse is designed to flush everything from the colon, good and bad bacteria alike, leaving the colon barren, with no good bacteria. 
 
According to Colon Health Magazine there are also other risks associated with colon cleanses:
 

• Colonic Hydrotherapy - a colon cleansing treatment often referred to as a “high powered enema” - risks include infection, dehydration and electrolyte imbalance, nausea and even the potential for heart and lung conditions. 
• Standard enemas and laxatives can be dangerous as the body can quickly become dependant upon them and can lose the ability to eliminate waste naturally.
• Commercial colon cleansers often contain ingredients, that while natural – Cascara Sagrada, Senna, Psyllium Husk – can cause intestinal damage and very little relief.  Constipation and painful cramping often occur as these compounds are too harsh for delicate human organs.   These products are also not government regulated and sometimes the products do not contain exactly what they say they do or are otherwise misleadingly miss-labeled. 

 
Many doctors have long argued against colon cleansing, and a study done by Georgetown University physician Ranit Mishori examined the medical literature to determine if there was any evidence to support that colon flushes had beneficial effects.  Her findings were that there were "no scientifically robust studies in support of this practice," and her and her co-authors recommend that doctors adamantly discourage their patients from trying colon cleanses, either from a home kit or at a spa, citing: “Side effects of colon cleansing include nausea, vomiting, diarrhea, dizziness, dehydration, electrolyte abnormalities, acute kidney insufficiency, pancreatitis, bowel perforation, heart failure, and infection.”.
 
Colon health
 
Instead of relying on products designed to cleanse, colon health can be achieved via a healthy diet and lifestyle.  Restoring balance to gut bacteria and ensuring consistent bowl movements is less dangerous, more effective and overall more beneficial long term. 
 

• Limit red meat and stay clear of all processed meats (sausage, hotdogs, bacon, salami etc.).
• Eliminate refined and processed foods, including simple grains (cereals, white bread), granola bars, fruit yogurt, junk and fast food, and stay out of restaurants (they often use unhealthy fats in cooking).
• Lower sugar intake; while fruits and naturally occurring sugars found in dairy etc. are ok, all refined sugars should be taken out of the diet.
• Limit alcohol consumption.
• Don’t smoke.
• Increase fibre intake through whole grains and vegetables.  Start with gradual increases as additional fibre may be hard for some people to tolerate at first.
• Dairy products that include live bacterial cultures can help restore balance by increasing the “good” bacteria in the gut. 
• Probiotics can also help but discuss this with your doctor to see which strain (or mix) is right for you.
• Calcium and Vitamin D, either from dairy sources or from dark leafy greens such as spinach and kale.
• Drink plenty of water.
• Get regular exercise.

Detox diets
 
The goal of a detox diets is to rid the body from any toxins that might have built up within our organs, in particular the liver.  The liver is an amazing organ, with many functions, including:

• Filtering blood coming from the digestive system, processing nutrients, medications, alcohol and any toxic substances, either processing, storing, altering or detoxifying them, and then either passing them back into the blood or into the bowel to be eliminated. 
• Breaking down old or damaged blood cells.
• Metabolizing food, breaking down fat, carbohydrates and proteins into glucose to be used as fuel.  Some of this glucose is stored in the liver in the form of glycogen and when blood sugar levels drop too low (due to low food intake etc.) the liver breaks the glycogen down into glucose and releases it into the blood stream to be used as energy.
• Storing certain vitamins and minerals, such as iron and copper, releasing them into the blood as needed. 
• Breaking down or deactivating certain hormones and clearing them from the blood, including insulin, estrogen and cortisol.
• Converting toxic ammonia – produced as a by-product of metabolising nutrients such as protein – into less toxic urea, releasing it into the blood to be carried to the kidneys and then passed out of the body as urine.

 
Essentially, the liver’s function is to clean and process anything that enters our body, including substances perceived as toxic.  Using enzymes and oxygen to convert toxins so that they are more water soluble, the liver then combines the toxins with sulfur or amino acids so that they can be removed through bile or urine.  In this way, a normal, healthy liver does not store toxins, rather it flushes them from the body. 
 
The premise of a cleanse diet is to help flush the body of harmful toxins, usually with the aid of specific herbs and spices.  They often involve fasting, drinking only juices or other liquids for several days, eating only a small quantity of a few approved foods, and/or using dietary supplements. These methods are designed to rid the liver of built up toxins, as well as incite weight loss thereby releasing toxins stored in our fat cells. 
 
There is no doubt that you will lose weight during a cleanse due to the extreme calorie restriction, however this study of two groups assigned to either the Mater Cleanse or another group that cut their calories to the same extent (both were consuming a mere 400 calories over 11 days) reported no significant difference in weight loss or health improvements. 
 
If there were any toxins released from stored fat it was due to extreme calorie restriction (in both groups as there was an equal amount of fat loss), in fact, the U.S. Department of Health and Human Services states:
 
``There isn’t any convincing evidence that detox or cleansing programs actually remove toxins from your body or improve your health. Weight loss on a detox diet may be because these diets are often very low in calories.``
 
 They also give a hefty safety warning, including:
 
``Some of the products and procedures used in detox/cleansing programs may be harmful to your health:

• The U.S. Food and Drug Administration (FDA) and Federal Trade Commission have taken action against several companies selling detox/cleansing products because they contained illegal, potentially harmful ingredients; were marketed using false claims that they could treat serious diseases; or (in the case of medical devices used for colon cleansing) were marketed for unapproved uses.
• Diets that severely restrict calories or the types of food you eat usually don’t lead to lasting weight loss and may not provide all the nutrients you need.
• Juices that haven’t been pasteurized or treated in other ways to kill harmful bacteria can make people sick. The illnesses can be serious in children, elderly people, and those with weakened immune systems.
• Drinking large quantities of juice may be risky for people with kidney disease because some juices are high in oxalate, which can worsen kidney problems.
• Colon cleansing procedures may have side effects, some of which can be serious. Harmful effects are more likely in people with a history of gastrointestinal disease, colon surgery, kidney disease, or heart disease.
• Detoxification programs often include laxatives, which can cause diarrhea severe enough to lead to dehydration and electrolyte imbalances.
• Fasting can cause headaches, fainting, weakness, dehydration.``

 
 Examine.com - a website dedicated to giving unbiased assessment of studies on nutrition and supplements - states:
 
``There is little-to-no evidence investigating commercial detox programs. What evidence does exist is fraught with methodological problems and suggests that possible short-term benefits are mostly due to extreme calorie restriction, rather than detoxification.``
 
Liver health
 
Despite all the controversy around detoxes and cleanses, one thing everyone agrees on is that health of our liver and gut is important.   While there may well be some truth to the claims that specific herbs and supplements help with our internal health, cutting processed foods and refined sugars while filling up with vegetables, fruits and healthy fats is really all we need. 
 
Certain foods are particularly good for liver health:
 

• Lemons, in particular fresh juice as it has a chemical structure very similar to many of the body's own digestive enzymes, plus it is an antioxidant and natural antiseptic.
• Beets and beet tops, are a natural source of betaine a natural bile thinner which helps increase the liver's efficiency in processing fats. They are also good sources of iron, B vitamins, and antioxidants.
• Turmeric, a powerful antioxidant.
• Garlic activates liver enzymes responsible for absorbing nutrients and cleansing waste and toxins in liver tissue; it also has selenium and allicin, both vital for correct liver functioning, as well as containing the amino acid methionine that aids the liver by cleansing pollutants through the urine.
• Leafy Green Vegetables like chard, kale and collards, and Broccoli, Cabbage and Brussel sprouts are high in anti-oxidants, vitamins, minerals and other phytochemicals that the liver needs to produce enzymes for the detoxification process.
• Avocados supply the liver with the antioxidant glutathione, which it uses in detoxification and for repair of its own liver tissue.
• Artichoke stimulates bile and contains antioxidants which help protect the liver
• Apples; the pectin in apples is high in soluble fiber which binds with fats and cholesterol and helps protect against gallstones.  Pectin also helps bind heavy metals thus lightening the load on the liver.

Limit toxin exposure

When it comes to exposure to toxins, it is crucial to bear in mind dosage.  Alcohol for example is considered a potential toxin as in large amounts it can cause liver cirrhosis and increased risk of cancer, however small amounts can provide some health benefits.  In these small amounts a healthy liver is perfectly capable of processing the ethanol from the alcohol and flushing it from the body. 
 
Other substances can definitely accumulate in body tissues and lead to serious health conditions, such as the mercury found in canned tuna.   By following the guidelines set out by organisations such as the Environmental Defense Fund you can safely stay within the levels of mercury your body can process: choose slipjack tuna vs white albacore tuna, usually found in canned light tuna and eat up to one can a week.   
 
Pesticides from fruits and vegetables should be avoided as much as possible, however buying organic, or simply washing and/or peeling most produce will help reduce your exposure.
 
Whenever possible, purchase natural plant-based cosmetics and beauty products, limiting the amount of toxins you will absorb into your body.
 
And while most of us living in urban/suburban areas are unable to avoid breathing in pollution, eating a diet rich in vegetables and antioxidants can help combat the effects.
 
Green smoothie
 
In the name of research I contemplated doing a DIY juice cleanse, however as I do not have a juicer I decided it was logistically too challenging.  So instead I chose to incorporate a green smoothie into my weekend routine.  During the week I eat a large leafy green salad every day for lunch, and for dinner I load up on vegetables such as broccoli; however the weekend schedule often means less vegetables.  By adding the smoothie I figured I was ensuring adequate intake of detoxifying ingredients:
 

• 1 green apple (cored)
• 3 stalks of celery
• 2 cups kale
• 2 cups spinach
• 1 whole lemon (freeze and grate the whole fruit for many health benefits!)
• 1 cucumber
• Handful of parsely
• a few mint leaves
• Enough cold water and ice cubes to be able to blend into a smoothie

 
While not delicious, it is really not bad, the mint in particular gives it extra flavour; for added sweetness and the benefit of protein I sometimes add some vanilla protein powder, but for maximal health benefits I try to keep it plain.
 
Bottom line: eat your (washed) veggies, eliminate refined processed foods, get lots of sleep and try to avoid toxins as much as possible!

​*All nutritional and fitness info must be discussed with your doctor before any changes to diet or exercise regime are implemented. ​​

Change nothing and nothing will change; without change, there can be no progress!

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