O
ftentimes after all the winter
holidays are over, we feel the
heaviness of overindulgence
and perhaps the need to
rid ourselves of it. What better way to
do this than a nice spring ‘cleanse’,
‘detox’ programme or other regimen,
right? In our buzzword world, the health
and wellness sphere is full of terms like
detox and cleanse. You’ve undoubtedly
come across these expressions many
times, with increasing frequency,
in recent years. But what do they
mean and how do you know what’s
what? What is a ‘cleanse’ or ‘detox’
anyway? And more importantly, is it
necessary? Spoiler alert… science says
not necessarily, while many wellness
advocates say yes. Well, the answer
isn’t really a straightforward yes or no
and the topic is somewhat controversial
and confusing.
First, it’s important to understand
that our bodies are equipped with
systems to efficiently remove unwanted
substances, or toxins. We have a
liver which filters blood, removes
substances our bodies don’t need
and then expels them from the body
as waste. We also have kidneys, a
digestive tract and skin which are
all continually breaking down toxins
for elimination through urine, stool
and sweat.
"Our body is able to cleanse or detox
itself by using normal bodily functions.
When we breathe, when we go to the
bathroom, when our liver is functioning
— the body does all the cleansing and
detoxifying itself. There's no need to
follow a certain diet plan to do that," as
stated by registered dietitian Rachael
Hartley in an article on the topic in
Insider. All the normal processes of
detoxifying are done within your own
body and unless there's something
amiss, detoxification happens no
matter what you eat. It is worth noting
that the American Academy of Nutrition
and Dietetics says that a diet rich in
fibre and plant foods actually does
support the body's existing detox
health
functions. So a healthy diet is definitely
beneficial and worth following all year
round for general health.
If the body can cleanse itself
naturally, why pay lots of money to go
on a juice or other cleanse diet for a few
days or weeks? Advocates of cleansing
or detox programmes list many benefits
including weight loss, better mood,
improved digestion, more energy,
clearer skin, mental clarity and overall
enhanced health. People who have
done these types of programmes share
anecdotal evidence of some pretty
incredible transformations of mind and
body while others experience only mild,
temporary changes. The response to
doing a cleanse seems to be rather
individual and could be based on the
type of cleanse done, how long it’s
done and who is doing it.
The foods you consume whilst
on a cleanse are usually very healthy
and may include things like cold-
pressed juices, green smoothies or
raw vegetables. Keep including those
in your day to day diet, but surviving
on only juices or smoothies for an
arbitrary number of days probably will
not magically clear out all the toxins,
whatever they may be at the time.
The general purpose of a cleanse is
to reset your system, lighten up a little
and take the burden off your organs for
a while. This can definitely feel good
at times. There’s no doubt about what
cleanse advocates purport as benefits
to doing the occasional cleanse, but
taking a look at a broader view of health
is likely more beneficial. What you put
into your body on a daily basis is more
important than what you do for a few
days a year.
Sometimes doing a cleanse for a few
days is a good way to get things back
on track, but if you’re feeling conflicted
about whether or not to do it, don’t
worry too much. Just keep in mind a
healthy daily diet, some exercise and
good sleep is probably all you need. In
the meantime, following a few simple
tips ought to keep you feeling good.
Everyday tips to support
your body’s own
detoxification processes:
Drink enough water:
Take in roughly two to three litres
per day* (this includes fluids from
water, other beverages and food).
About 20 per cent* of daily fluid
intake usually comes from food
and the rest from drinks.
Do regular exercise:
Make an effort to put in 30 minutes
of physical activity each day. This
can be done 10 minutes at a time
if needed. Exercise benefits every
system in the body.
Eat as healthy as possible:
Include whole grains, plenty
of fresh fruits and vegetables,
legumes and other fibre-rich foods.
Remove as many processed foods
as possible.
Get plenty of sleep:
Adults need seven to nine hours
of sleep every night to operate
optimally and to allow our
bodies to repair and restore our
organ systems.
Minimise alcohol:
While our livers can process some
alcohol, they are not designed to
break it down quickly or daily.
Decrease exposure to
environmental toxins:
This can be tough in Hong Kong,
but in your own home you can
use natural cleaning products (like
baking soda, vinegar and lemon
juice) and less toxic personal care
products too.
Spring 2020
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