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This article was co-authored by Lisa Bryant, ND. Dr. Lisa Bryant is Licensed Naturopathic Physician and natural medicine expert based in Portland, Oregon. She earned a Doctorate of Naturopathic Medicine from the National College of Natural Medicine in Portland, Oregon and completed her residency in Naturopathic Family Medicine there in 2014.
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You’ve probably come across a lot of tricks to cleanse or detox your body and get rid of harmful toxins. Proponents claim that following a cleansing regimen can have all kinds of health benefits like more energy, better sleep, and weight loss. This all sounds great, but unfortunately, there’s no scientific evidence that cleansing plans have any health benefits.[1] However, you’re not out of luck! If you do want to cleanse your body, then the best thing to do is follow an overall healthy lifestyle. Doctors agree that these changes have more benefits than any cleansing plan, so follow these steps to enjoy a cleaner life.
Steps
If you want to try and cleanse your body, that’s great! A healthier lifestyle can make you feel better and live longer. However, doctors agree that the way to do that isn’t with detox or cleansing plans. Instead, some simple lifestyle changes can have even better results. Try these steps to live a cleaner lifestyle.
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Follow a healthy, balanced diet at all times. Rather than trying a specific “detox” or “cleanse” diet, most doctors recommend simply following a healthy, balanced diet. This is the most successful plan for managing your health and is better than dieting or detoxing.[2]
- In general, a balanced diet means at least 5 servings of fruits and vegetables each day, whole grains, lean proteins and fish, and low-fat dairy products.
- Also be sure to avoid sugary, fatty, fried, and processed foods as much as you can.
- If you have any health conditions, like heart disease or diabetes, make sure you follow the specific dietary restrictions that your doctor tells you to.[3]
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Exercise most days of the week. Staying active is an important part of any healthy lifestyle. Try to get at least 30 minutes of exercise on most days of the week. You can do this all at once, or break it up throughout the day if you don’t have time.[4]Advertisement
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Maintain a healthy body weight. Being overweight can put you at risk for many health issues, so do your best to stay in a healthy weight range.[5] Talk to your doctor about the ideal diet and exercise program to reach your ideal body weight.
- The good news is that by following a healthy diet and staying active to cleanse your body, it’ll be much easier for you to maintain a healthy weight.
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Drink plenty of water each day. Any healthy living program should include lots of water. In general, drinking 8 glasses of water each day is a good goal, so try to follow this as much as you can.[6]
- It’s also good to let your body tell you when to drink. If your urine is dark and you feel thirsty, then you’re starting to get dehydrated.
- It’s overall best to have water instead of juices, and definitely better than soda. These drinks all add sugar and calories to your diet.[7]
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Try to sleep for 7-9 hours each night. Sleep is very important for your physical and mental health, and not getting enough sleep can cause health problems. Adults need 7-9 hours of sleep each night, so do your best to stay in that range to support your health.[8]
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Drink alcohol in moderation. While you can drink occasionally if you’re trying to cleanse yourself, keep it under control. Stick to a moderate amount of drinking, or don’t drink at all.[9]
- The CDC defines moderate drinking as 1 drink per day for women and 2 drinks per day for men. Stay within this range to avoid drinking too much.[10]
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Quit smoking or don’t start at all. There is no healthy amount of smoking, so you shouldn’t do it at all. If you smoke, then try to quit as soon as you can. If you don’t smoke, then don’t start in the first place.[11]
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Visit your doctor if you have any health concerns. If you have any issues that are making you feel like you need to do a detox, then you might have an underlying health issue. If this is the case, it’s much better to handle that health issue with professional medical help. Don’t hesitate to visit your doctor for an exam if you think something might be wrong. This is the best choice to protect your health.[12]
You’ve probably come across all kinds of cleansing and detox programs online. There is a whole industry based around selling these plans and supplies to people trying to live healthier. Unfortunately, doctors largely agree that most of these plans have no real health benefits. They might even be harmful. It's best to skip them and follow a healthier lifestyle instead.
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Ask your doctor before trying any detox or cleansing regimens. There are lots of cleansing plans out there, ranging from diets to special drinks and juices. In almost all cases, these plans don’t work especially well, and some might even be dangerous. If you want to try one, always make sure you ask your doctor first.[13]
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Don't waste money on cleansing products. Cleansing is a big business, and some of these products can get very expensive. Pills, foot pads, juices, and professional treatments can easily be hundreds of dollars. Since doctors are in agreement that these treatments have no benefits, it's best to save your money for something else.[14]
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Skip juice cleanses or liquid diets. A popular cleansing regimen for losing weight involves drinking only juice or another type of liquid for a few days to a week. This is dangerous because you could end up without essential nutrients. These extreme cleanses are also counterproductive because most people just gain back any weight they lost when they go back to eating normal food again. Doctors don't recommend any sort of diet like this, and say following a healthy diet and exercise routine is much better for losing weight.[15]
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Avoid colon cleansing unless your doctor suggests it. Colon cleansing is a popular detox plan that involves cleaning out your colon with enemas. There is no proven benefit to doing a colon cleanse, and they might even be dangerous for some people. It’s best to skip this altogether.[16]
- The biggest risk of colon cleansing is dehydration and mineral imbalances. You could also damage your colon by using enemas too much.[17]
Medical Takeaways
Making the decision to cleanse your body is great! It shows that you’re taking your health seriously and trying to make positive changes. However, rather than trying cleansing plans, doctors recommend living an overall healthier lifestyle instead. There’s really just no substitute for a healthy diet, regular exercise, lots of sleep, and cutting out harmful habits like smoking and drinking. By making these changes, you can successfully cleanse your body and enjoy the benefits.
Expert Q&A
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QuestionWhat do I do if I took the wrong medication in error and I need to pass a drug test?
Lisa Bryant, NDDr. Lisa Bryant is Licensed Naturopathic Physician and natural medicine expert based in Portland, Oregon. She earned a Doctorate of Naturopathic Medicine from the National College of Natural Medicine in Portland, Oregon and completed her residency in Naturopathic Family Medicine there in 2014.
Licensed Naturopathic PhysicianMost medications just need time to process and your liver will do most of the work. Try drinking lots of water, eating a high fiber diet and trying gentle detox teas. -
QuestionWhat is good for helping to rid the body of viruses naturally?Lisa Bryant, NDDr. Lisa Bryant is Licensed Naturopathic Physician and natural medicine expert based in Portland, Oregon. She earned a Doctorate of Naturopathic Medicine from the National College of Natural Medicine in Portland, Oregon and completed her residency in Naturopathic Family Medicine there in 2014.
Licensed Naturopathic PhysicianThere are many safe antiviral treatments, such as vitamin C, elderberry lozenges, echinacea and goldenseal herbal remedies. Sleep and hydration are important as well. -
QuestionWhat can I do when I have pimples on my body?Lisa Bryant, NDDr. Lisa Bryant is Licensed Naturopathic Physician and natural medicine expert based in Portland, Oregon. She earned a Doctorate of Naturopathic Medicine from the National College of Natural Medicine in Portland, Oregon and completed her residency in Naturopathic Family Medicine there in 2014.
Licensed Naturopathic PhysicianA gentle cleanse is a good place to start when treating acne.
Video
Tips
Warnings
- Always ask your doctor before trying any extreme diets or detox plans. They could be harmful if you do them wrong.Thanks
References
- ↑ https://www.nccih.nih.gov/health/detoxes-and-cleanses-what-you-need-to-know
- ↑ https://www.nhs.uk/livewell/tiredness-and-fatigue/documents/truthdetoxdiets.pdf
- ↑ https://www.nccih.nih.gov/health/detoxes-and-cleanses-what-you-need-to-know
- ↑ https://www.ucsfhealth.org/education/healthy-lifestyles-healthy-outlook
- ↑ https://medlineplus.gov/weightcontrol.html
- ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
- ↑ https://medlineplus.gov/weightcontrol.html
- ↑ https://www.sleepfoundation.org/shift-work-disorder/shift-work-you/what-healthy-sleep
- ↑ https://medlineplus.gov/healthyliving.html
- ↑ https://www.cdc.gov/alcohol/fact-sheets/moderate-drinking.htm
- ↑ https://www.health.harvard.edu/blog/healthy-lifestyle-5-keys-to-a-longer-life-2018070514186
- ↑ https://www.rush.edu/health-wellness/discover-health/truth-about-toxins
- ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/detox-diets/faq-20058040
- ↑ https://www.health.harvard.edu/staying-healthy/the-dubious-practice-of-detox
- ↑ https://health.clevelandclinic.org/are-you-planning-a-cleanse-or-detox-read-this-first/
- ↑ https://pubmed.ncbi.nlm.nih.gov/19724266/
- ↑ https://www.health.harvard.edu/staying-healthy/the-dubious-practice-of-detox
About This Article
Medical Disclaimer
The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.
To naturally cleanse your body, start drinking at least 8 glasses of water a day to help flush toxins out of your system. You should also eat more high-fiber foods, like whole-grain cereals and rice, to help your digestive system function better. Avoid processed foods and simple carbohydrates, and eat superfoods like kale, beets, lemon, and garlic instead. Limit your exposure to toxins by giving up alcohol, caffeine, and smoking during your cleanse. To learn specific cleanses you can try, like the green smoothie cleanse, read on!
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