Try as hard you like, you can never completely cleanse your body of toxins, unfriendly bacteria and other harmful substances. The air you breathe and food you eat ensures a constant stream of these pollutants into your body. Also, metabolic activity in your body and other factors such as stress continually produce toxic end-products. However, some foods can help to minimize the levels of harmful substances in your body.
Overview of Body Cleansing
The human body is well-equipped to detoxify itself, with the lymph system and organs such as the liver, kidneys and skin playing major roles. However, unlike conventional medicine practitioners, natural health advocates such as Brenda C. Watson, a certified nutritional consultant and author of "The Detox Strategy," maintain that body cleanses or detoxification diets and processes are essential to remove toxins more quickly and efficiently and to improve overall health.
Fiber
Dietary fiber is a potent cleanser, yet chances are you're not eating enough of this nutrient. There are two types of fiber: soluble fiber, which mixes with water to form a gel; and insoluble fiber, which passes through your body mostly undigested. Both types of fiber contribute to cleansing. Soluble fiber helps to soak up toxins as it sweeps through the digestive tract. Insoluble fiber, or roughage, increases bowel movements, thereby helping to expel waste and toxins from your colon. Try to consume about 35 g of fiber daily from foods such as whole grains, nuts, seeds and psyllium, which you can sprinkle on your meals.
Vegetables and Fruits
Fruits and vegetables are excellent sources of fiber, and they contain many cleansing nutrients such as antioxidant vitamins A, C and E. Antioxidants help to mop up free radicals, which are unstable oxygen molecules that damage cells and tissues. Fruits and vegetables also contain nutrients that are essential for organs and metabolic processes to work properly. For instance, vitamin C increases glutathione, which is the chief antioxidant your liver --- the most important cleansing organ in your body --- depends on during detoxification. Aim to consume at least 2 c of fruits daily and at least 2½ c of vegetables, according to the American Dietetic Association. For better cleansing, choose organic fruits and vegetables.
Herbs
Some herbs can be beneficial in a body cleanse. For instance, cilantro binds to heavy metals such as mercury, cadmium and lead to make it easier for your body to expel them. Parsley and dandelions are natural diuretics, which means they increase urine production. Garlic, with its high sulfur content, also increases glutathione. You can enjoy herbs on their own or in salads during your body cleanse. Use raw herbs when possible, because cooking can destroy some of the important enzymes.
Considerations
Do not attempt a complete body cleanse or detoxification diet without consulting a doctor, especially if you have a medical condition. A cleanse can have side effects such as cravings, headaches, nausea, fatigue and digestive problems such as gas. Gradually entering into a body cleanse --- for instance, making one or two dietary changes daily rather than doing them all at once --- can help to minimize these side effects.
References
- "The Detox Strategy"; Brenda C. Watson, C.N.C., et al.; 2008
- MayoClinic: Dietary Fiber -- Essential for a Healthy Diet
- "The Fast Track One-Day Detox Diet"; Ann Louise Gittleman; 2005
- Eatright: Healthy Eating for Women
- Eatright: Healthy Eating for Men
Member Comments