Detox diets promising to rid the body of toxins and improve overall health and vitality are currently in vogue. While proponents of detox diets profess to experience increased energy, better digestive health and an improvement in skin tone and clarity when fasting, there is no scientific evidence that supports the validity of detox diet claims. Detox diets can be hard on the body and mind, producing negative side effects such as headaches, nausea, cramping, bloating, diarrhea, moodiness, irritability, fatigue and anxiousness. If your health care practitioner warns against extreme body cleansing diets, such as water or juice fasting, you can still detoxify your body with safer, gentler detox alternatives.
Healthy Eating
An alternative to detox that delivers more permanent and healthful results is to start making healthy food choices. Diets rich in organic fruits and vegetables, high in fiber and low in fat support the healthy functioning of the liver, lungs, kidney and gastrointestinal tract. Broccoli, kale, beets, radishes, artichokes, cabbage, spirulina, chlorella and seaweed are rich in antioxidants such as vitamins C and E, the B vitamins, zinc and magnesium. These nutrients support the body's built-in detoxification system. Vitamin C is especially effective, as it encourages the production of glutathione, a liver compound that rids the body of toxins. According to the Global Healing Center, these green vegetables also deliver a dose of chlorophyll, which helps cleanse the body of environmental toxins.
A diet rich in lean proteins, raw vegetables and whole grains ensures an adequate intake of folate, flavonoids, bioflavoboids, iron, sulphate and selenium, which aid the liver in filtering out toxins. The Global Healing Center also recommends consuming citrus fruits, as well as garlic, which assist the enzymes responsible for detoxifying chemicals that have built up in the intestinal tract. A simple glass of warm water with lemon will do the trick.
Cut Out Stimulants
Consuming coffee or caffeine-rich teas every day and then fasting for one week every three months isn't going to cut it. An alternative is to cut back on caffeine consumption and increase water intake. The Institute of Medicine recommends a minimum of 3 liters of water a day for males and 2.2 liters of water a day for females. Green tea is a great alternative, as it helps flush out toxins and is high in catechins, which help support liver performance. As with any detox program, alcohol intake should be reduced and smoking and drug use eliminated.
Sauna Detoxification
Sweating in a sauna is a gentle alternative to detox programs that require you to take pills, powders or suffer through restrictive diets. The skin is a major eliminatory organ. The intense heat from a sauna opens up pores and causes the body to sweat. Proponents of sauna detoxification believe that toxins are eliminated through sweating, although there is no scientific evidence to support this theory.
Exercise
Perhaps the most effective alternative to detox is exercise. Exercise is a natural detoxification method that stimulates blood and lymph circulation. Blood and lymphatic fluids carry vital nutrients to your cells and take away metabolic waste and toxins. Good circulation is imperative to overall cell health and toxin elimination. Yoga and qigong are particularly beneficial exercise programs that help cleanse the body of residual toxins.
Herbs
Taking herbs that cleanse and strengthen the liver, such as dandelion root, licorice root, cascara sagrada, black walnut hulls and milk thistle, is a safe alternative to detox. NMD & Naturopathic Cardiologist Decker Weiss also recommends burdock to help purify the blood and aid the kidneys in removing metabolic waste.
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