A body cleanse aims at removing toxins from the body acquired from exposure to pollution, impurities and chemicals encountered in our daily lives. Many cleanses prescribe lists of supplements that are unregulated by the Food and Drug Administration or ask you to follow near-starvation plans. In fact, the body is already well-equipped to detox itself via the liver, kidneys and lymphatic system, notes MayoClinic.com. However, you may benefit by undertaking a safe cleanse consisting of simple dietary and lifestyle changes, notes dietitian Keri Glassman, because it can help you become more aware of habits that drain energy and tax your system.
Step 1
Set aside a few days to start your cleanse. Choose a time where you have no travel, major work projects or social commitments that might compromise your plan by adding stress or dietary temptations.
Step 2
Eliminate caffeine, alcohol and tobacco products, which can exacerbate health issues. Stick to water flavored with herbs, cucumber or citrus fruits. Drink herbal teas or freshly squeezed fruit juice if you're looking for a beverage with more flavor.
Step 3
Cut out processed foods. Buy only fresh fruits and vegetables, poultry and fish--if you choose to eat meat on your cleanse--whole grains, nuts and plant oils. Go organic when possible to minimize your exposure to pesticides. Take in at least 1,200 to 1,500 calories per day, the minimums recommended by MedLine Plus.
Step 4
Back off high-intensity exercise. Conduct light workouts like yoga, Pilates or casual walks so as not to overstress your system.
Step 5
Replace your usual housecleaning products, laundry detergent and dish soap with natural alternatives. Use vinegar, lemon juice and baking soda in the kitchen and purchase natural products for other cleaning purposes.
Step 6
Switch to organic beauty products. Use plant-based toothpaste, body soap, makeup and shampoo.
Stick to your cleanse for a few days, or up to several weeks.
Tips and Warnings
- As long as you are taking in a sufficient number of calories to support your daily function, a safe cleanse can be sustained for a few days up to several weeks. Choose leafy greens and dark orange vegetables. Go for a variety of fruits to expose yourself to a wide range of vitamins and antioxidants.
- You may experience some headaches, irritability and fatigue when eliminating caffeine and other products. If you are unaccustomed to large servings of vegetables and fruits, you may have some digestive discomfort for a few days.
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