lifestyle
Oftentimes 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 ‘ 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 .
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 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 coldpressed 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 .
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