To Your Health
January, 2008 (Vol. 02, Issue 01) |
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What Do the Experts Say?
There is no empirical scientific evidence on the health effects of detoxification diets. However, studies on various plants and herbs show positive effects on certain detoxification organ systems. The strongest evidence that supports dietary detoxification programs is related to caloric restriction and fasting. Caloric restriction and fasting are sometimes used in detoxification programs, either separately or together, although fasting is more commonly used. Fasting is the elimination of food and drink (with the exception of water) for a period of time for either therapeutic or religious reasons. Research suggests fasting can lower blood pressure, regulate blood glucose, lower cholesterol and reduce inflammation. Studies have shown, however, that in order to sustain the health benefits of fasting, individuals need to modify their diets over the long term. Following up a fast with a vegetarian diet has been shown to prolong the fast's health benefits.
Caloric restriction is the practice of reducing calorie intake. Research conducted over the past 70 years has shown that reducing the consumption of dietary calories 30 percent to 40 percent can extend the lifespan in a number of animal species. It is believed to slow the process of aging and delay the onset of chronic diseases associated with aging. Animal studies have shown that caloric restriction can reduce the incidence of cancer, heart disease, diabetes, osteoporosis, autoimmune disorders and neurological decline. Long-term studies of caloric restriction in nonhuman primates and shorter, more limited studies in humans demonstrated decreased body weight, blood pressure and blood lipids as well as regulated blood sugar. Caloric restriction is also linked to decreased free-radical production, which may help reduce oxidative stress.
A Note On Nutrition
What you eat is as important, if not more important, than merely eating less. There is a strong link between nutrition and disease. Diets that are high in calories, particularly saturated fats and processed or refined foods, are linked to a higher risk for many chronic diseases. Evidence suggests that high intake of fruits and vegetables, along with limited intake of calories, saturated fats and cholesterol, reduces oxidative stress and may lower the risk of all-cause mortality, cancer and cardiovascular disease. Eating nutrient-rich foods is also important because the chemical compounds in these foods play an important role in supporting your body's detoxification processes. For example, certain chemicals from cruciferous vegetables like broccoli or brussels sprouts affect the enzyme detoxification functions of your liver.
So, detoxification diets that emphasize whole foods - natural, unrefined, unprocessed foods like fruits and vegetables - may help to support your body's detoxification functions and decrease oxidative stress. Integrating more whole foods into your diet after cleansing also may help you sustain the health benefits of your cleanse.
Common Cleansing Practices
Herbal Cleansing
Herbal cleansing is the practice of taking herbs while on a detoxification diet to stimulate specific detoxification organs in the body such as the liver, kidneys or intestines. Herbal detoxification sometimes utilizes herbal teas or herbal supplements. Some examples of herbs used in herbal detoxification programs include milk thistle and cayenne to cleanse the liver, juniper berries to cleanse the kidneys, and psyllium husk to cleanse the bowel.
