{"id":29996,"date":"2023-04-27T08:20:04","date_gmt":"2023-04-27T12:20:04","guid":{"rendered":"https:\/\/www.getmaple.ca\/?p=29996"},"modified":"2025-01-15T09:49:27","modified_gmt":"2025-01-15T14:49:27","slug":"are-food-detoxes-and-cleanses-worth-it","status":"publish","type":"post","link":"https:\/\/www.getmaple.ca\/blog\/are-food-detoxes-and-cleanses-worth-it\/","title":{"rendered":"Are food detoxes and cleanses worth it?"},"content":{"rendered":"<p>Remember the <a href=\"https:\/\/academic.oup.com\/jhmas\/article\/63\/2\/139\/772615\" target=\"_blank\" rel=\"noopener\">low-fat food craze<\/a> in the \u201890s or the <a href=\"https:\/\/www.sciencedirect.com\/topics\/medicine-and-dentistry\/atkins-diet\" target=\"_blank\" rel=\"noopener\">Atkins Diet<\/a> in the \u201800s? These were just a couple of diet fads that have come and gone over the years. They often lead to quick weight loss that isn\u2019t healthy or sustainable. Yet, one diet trend has stuck around for many years and is still popular today: juice cleanses and detoxes.<\/p>\n<p>Whether you\u2019re eliminating certain foods or only consuming liquids, are cleanses and detox diets effective? And more importantly, do the restrictions and hard work offer health benefits?<\/p>\n<p>Keep reading below to discover if the juice (cleanse) is worth the squeeze.<\/p>\n<h3>What\u2019s a cleanse?<\/h3>\n<p><a href=\"https:\/\/www.nccih.nih.gov\/health\/detoxes-and-cleanses-what-you-need-to-know\" target=\"_blank\" rel=\"noopener\">Cleanses and detoxes<\/a> are touted as ways to pause the digestion of processed foods, eliminate harmful toxins from your body, <a href=\"https:\/\/www.getmaple.ca\/providers\/weight-management\/\">lose weight<\/a> quickly, and promote overall health. Celebrities and social media influencers are known to talk about or push their detox diet plans, which can make them sound more appealing and suggest they are safe and effective. If you\u2019re unsure of what cleanses or detox diets are, they may include:<\/p>\n<ul>\n<li>Liquid-only diets<\/li>\n<li>Fasting for defined periods of time<\/li>\n<li>Restricting your diet to specific foods<\/li>\n<li>Incorporating certain supplements, herbs, or other products<\/li>\n<\/ul>\n<p>Despite all the information circulating about how cleanses and detoxes are good for your health, the research suggests something very different. Indeed, the consensus among experts is that removing entire food categories or sticking to a liquid diet <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25522674\/\" target=\"_blank\" rel=\"noopener\">isn&#8217;t effective<\/a> \u2014 either for your health or for losing body weight.<\/p>\n<p>If you\u2019re following a detox diet for weight loss by fasting, for example, short-term weight loss almost always means you\u2019re more likely to put the weight back on \u2014 and then some. Additionally, long-term fasting isn\u2019t sustainable or healthy and can cause vitamin and nutrient deficiencies, low blood sugar, and other significant health concerns.<\/p>\n<p>As for what comes out of your body when you follow a detox diet or which toxins are eliminated, there\u2019s no proof of that either. The good news is that your body does this on its own, mainly through your kidneys and liver. So, the health effects of a detox or cleanse wouldn\u2019t even be as productive as what your body is already doing naturally.<\/p>\n<p>So, now that you know it isn\u2019t necessarily good to do a detox or cleanse, what can you do instead to optimize your health and help keep your body\u2019s natural detoxification system healthy?<\/p>\n<h3>Sleep<\/h3>\n<p>Sleeping seven to nine hours every night allows your body to recharge so that your organs can eliminate toxic waste. A <a href=\"https:\/\/www.nih.gov\/news-events\/news-releases\/brain-may-flush-out-toxins-during-sleep#:~:text=Using%20mice%2C%20researchers%20showed%20for,sleep%20in%20health%20and%20disease.\" target=\"_blank\" rel=\"noopener\">recent study<\/a> in mice also showed that the space between brain cells might increase during sleep, allowing the brain to flush out toxins built up during waking hours. This is a big deal because previous studies revealed toxic molecules in neurodegenerative disorders like Alzheimer\u2019s and dementia build up in the space between brain cells. Getting the proper amount of shut eye may help reduce your risk.<\/p>\n<p>But with life being so busy, how do you <a href=\"https:\/\/www.getmaple.ca\/blog\/2022\/02\/27\/what-are-the-effects-of-sleep-deprivation-on-your-health\/\">get a good night\u2019s sleep<\/a> anyway? Start by:<\/p>\n<ul>\n<li>Using your bed only for sleep, rest, or intimate moments. Don\u2019t watch tv, eat, or snack on your bed. This way, when your head hits the pillow, your body knows it\u2019s time to sleep.<\/li>\n<li>Keeping your bedroom quiet, cool, and clean. The optimal sleep temperature is 18\u00b0C.<\/li>\n<li>Adjusting the amount of caffeine you drink and when you drink it. A <a href=\"https:\/\/jcsm.aasm.org\/doi\/10.5664\/jcsm.3170\" target=\"_blank\" rel=\"noopener\">Journal of Clinical Sleep Medicine<\/a> study suggests avoiding caffeine six hours before bedtime, but if you\u2019re sensitive to its effects, you may want to stop drinking it earlier in the day.<\/li>\n<li>Winding down with the same bedtime routine every night. Keep your phone out of your room (the <a href=\"https:\/\/academic.oup.com\/sleepadvances\/article\/1\/1\/zpaa002\/5851240?login=false\" target=\"_blank\" rel=\"noopener\">blue light<\/a> disrupts your body\u2019s internal clock), read a book, or have a warm bath or shower.<\/li>\n<\/ul>\n<h3>Limit alcohol<\/h3>\n<p>While it\u2019s ok to enjoy an alcoholic beverage, the truth is there are <a href=\"https:\/\/www.thelancet.com\/journals\/lancet\/article\/PIIS0140-6736(18)31310-2\/fulltext\" target=\"_blank\" rel=\"noopener\">no health benefits to drinking alcohol<\/a>. And <a href=\"https:\/\/www.getmaple.ca\/blog\/2020\/07\/23\/alcohol-how-much-is-too-much\/\">drinking excessively<\/a> means your liver can\u2019t function properly, so it isn\u2019t able to perform its daily task of removing toxins and wastes.<\/p>\n<p>If you don\u2019t drink, it\u2019s best not to start. If you drink, stick to <a href=\"https:\/\/datac.ca\/no-more-than-2-drinks-per-week-say-new-alcohol-guidelines\/\" target=\"_blank\" rel=\"noopener\">no more than two drinks per week<\/a>. Consuming more than this can impair your liver function and increase your risk of certain cancers, cognitive disease, cardiovascular disease, and more.<\/p>\n<h3>Eat antioxidant-rich and fibre-dense foods<\/h3>\n<p>Your body doesn\u2019t detox when you start eating healthy foods, per se. But certain foods can be \u201cdetoxifying\u201d because they have properties that aid your body\u2019s natural detoxification process. Grapefruit, spinach, ginger, and turmeric are all good options. Other beneficial foods and drinks include:<\/p>\n<ul>\n<li>Cruciferous vegetables, like broccoli, cauliflower, cabbage, and brussels sprouts. Not only will these increase your fibre intake, but they have <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7503525\/\" target=\"_blank\" rel=\"noopener\">sulphur-containing glycosides<\/a>, which activate detoxification enzymes and clear <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3249911\/\" target=\"_blank\" rel=\"noopener\">free radicals<\/a>.<\/li>\n<li>Allium vegetables, including garlic and onions. These veggies enhance the body\u2019s detoxification process by reducing toxins.<\/li>\n<li>Green tea. It\u2019s high in antioxidants, which support your body\u2019s detoxification system.<\/li>\n<li>Lemon water. This refreshing drink helps stimulate the liver and flushes out toxins.<\/li>\n<li>Wild blueberries. They contain anthocyanin (a group of antioxidants), which gives them that deep blue colour and helps neutralize free radicals.<\/li>\n<\/ul>\n<p>While making dietary changes, you should also consider cutting down on prepackaged, highly-processed foods. Eating large quantities of processed foods is linked to diseases such as cancer and diabetes, which can also affect detoxifying organs. Instead, reach for a balanced diet of fruits and vegetables, lean proteins, and healthy fats, and pair it with an active lifestyle.<\/p>\n<h3>Exercise<\/h3>\n<p>Exercise has many benefits, including preventing obesity, lowering blood pressure, and improving sleep. But it also reduces inflammation, which helps maintain your liver and kidneys.<\/p>\n<p>If you\u2019re looking for exercises that support your overall health but want to start small, try an aerobic activity, like walking or swimming, and strength training, such as lifting weights. You can also add NEAT (non-exercise activity thermogenesis) to your routine to increase your activity levels. NEAT accounts for everything you do outside of sleeping, eating, and exercising, such as gardening, reorganizing your home, or walking the dog.<\/p>\n<p>Finally, be wary of exercises that claim to help your body detox, like hot yoga. While this type of exercise still offers health benefits, sweating up a storm during yoga won\u2019t detoxify your body.<\/p>\n<h3>Drink plenty of water<\/h3>\n<p>Drinking fluids is crucial to help your body\u2019s detoxification process. Your kidneys rely on water to flush toxins out of your system. If you aren\u2019t drinking enough, your kidneys can\u2019t function properly, which can lead to a build-up of toxins.<\/p>\n<p>So, just how much water should you drink per day? You\u2019ve likely heard that eight 8-oz glasses of water is optimal, but <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12376390\/\" target=\"_blank\" rel=\"noopener\">the jury\u2019s out on that one<\/a>. Instead, drink consistently throughout the day, whether you feel thirsty or not. A good rule to follow is if it has been a while since you last drank water, it\u2019s time to fill up your cup.<\/p>\n<h3>The final say on detoxes and cleanses<\/h3>\n<p>If you\u2019re trying to determine if you should do a cleanse, how to remove toxins from your body, or how to detox your body to lose weight, don\u2019t turn to restrictive detox diets or juice cleanses. With no scientific evidence proving they\u2019re worth it, instead, help your body continue its natural detoxification process by eating healthy meals, being physically active, and getting plenty of sleep.<\/p>\n<p>But even if you want to change your eating routine, it\u2019s best to speak with a healthcare provider first to ensure you meet all your nutritional requirements and prevent potential harm.<\/p>\n<p>If you want to follow a <a href=\"https:\/\/www.getmaple.ca\/providers\/dietitian\/\">healthy eating plan<\/a> but aren\u2019t sure where to start, a <a href=\"https:\/\/www.getmaple.ca\/providers\/dietitian\/\">registered dietitian on Maple<\/a> can help. You can connect with the dietitian from your phone, tablet, or computer at a time that works for you. During your online appointment, the dietitian will discuss your goals and create a customized meal plan that suits your needs and lifestyle.<\/p>\n<p>For help with weight loss or to maintain a healthy weight, a <a href=\"https:\/\/www.getmaple.ca\/providers\/weight-management\/\">weight management consultant<\/a> might be the right option for you. They\u2019re nurse practitioners trained in weight management who can give you the counselling and tools you need to manage your weight and reach your goals, which may also include prescription weight-loss medication.<\/p>\n<p>Start your healthy eating or weight loss journey with the guidance of a Canadian-licensed healthcare provider online. Reach out today and get the support you need from the comfort of your home.<\/p>\n<p class=\"p1\"><i>The information presented here is for educational purposes and is not meant to replace the advice from your medical professional.<\/i><i><\/i><\/p>\n<p class=\"p1\"><i>When using virtual care, all medical treatment is at the sole discretion of the provider. Virtual care is not meant for medical emergencies, and your provider will determine if your case is appropriate for virtual care. If you are experiencing an emergency like chest pain or difficulties breathing, for example, please call 911 or go to your nearest emergency room.<\/i><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Remember the low-fat food craze in the \u201890s or the Atkins Diet in the \u201800s? These were just a couple of diet fads that have come and gone over the years. They often lead to quick weight loss that isn\u2019t healthy or sustainable. Yet, one diet trend has stuck around for many years and is&hellip;<\/p>\n","protected":false},"author":23,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false},"categories":[7381,7378],"tags":[],"acf":{"image":{"ID":30001,"id":30001,"title":"0775_FoodDetoxCleanse_BlogHeader_1180x483-2.jpg","filename":"0775_FoodDetoxCleanse_BlogHeader_1180x483-2.jpg","filesize":320056,"url":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2023\/04\/0775_FoodDetoxCleanse_BlogHeader_1180x483-2.jpg","link":"https:\/\/www.getmaple.ca\/blog\/are-food-detoxes-and-cleanses-worth-it\/0775_fooddetoxcleanse_blogheader_1180x483-2-jpg\/","alt":"Person pouring a green smoothie into a glass, unaware of potential detox diet dangers. An illustrated piece of broccoli on a fork is below.","author":"23","description":"","caption":"","name":"0775_fooddetoxcleanse_blogheader_1180x483-2-jpg","status":"inherit","uploaded_to":29996,"date":"2023-04-24 19:31:22","modified":"2023-05-03 16:00:08","menu_order":0,"mime_type":"image\/jpeg","type":"image","subtype":"jpeg","icon":"https:\/\/www.getmaple.ca\/wp-includes\/images\/media\/default.png","width":1180,"height":483,"sizes":{"thumbnail":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2023\/04\/0775_FoodDetoxCleanse_BlogHeader_1180x483-2-150x150.jpg","thumbnail-width":150,"thumbnail-height":150,"medium":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2023\/04\/0775_FoodDetoxCleanse_BlogHeader_1180x483-2-300x123.jpg","medium-width":300,"medium-height":123,"medium_large":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2023\/04\/0775_FoodDetoxCleanse_BlogHeader_1180x483-2-768x314.jpg","medium_large-width":768,"medium_large-height":314,"large":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2023\/04\/0775_FoodDetoxCleanse_BlogHeader_1180x483-2-1024x419.jpg","large-width":1024,"large-height":419,"1536x1536":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2023\/04\/0775_FoodDetoxCleanse_BlogHeader_1180x483-2.jpg","1536x1536-width":1180,"1536x1536-height":483,"2048x2048":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2023\/04\/0775_FoodDetoxCleanse_BlogHeader_1180x483-2.jpg","2048x2048-width":1180,"2048x2048-height":483,"square1200":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2023\/04\/0775_FoodDetoxCleanse_BlogHeader_1180x483-2.jpg","square1200-width":1180,"square1200-height":483,"square600":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2023\/04\/0775_FoodDetoxCleanse_BlogHeader_1180x483-2-600x483.jpg","square600-width":600,"square600-height":483,"square300":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2023\/04\/0775_FoodDetoxCleanse_BlogHeader_1180x483-2-300x300.jpg","square300-width":300,"square300-height":300,"square200":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2023\/04\/0775_FoodDetoxCleanse_BlogHeader_1180x483-2-200x200.jpg","square200-width":200,"square200-height":200,"square100":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2023\/04\/0775_FoodDetoxCleanse_BlogHeader_1180x483-2-100x100.jpg","square100-width":100,"square100-height":100,"feature1200":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2023\/04\/0775_FoodDetoxCleanse_BlogHeader_1180x483-2.jpg","feature1200-width":1180,"feature1200-height":483,"feature1100":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2023\/04\/0775_FoodDetoxCleanse_BlogHeader_1180x483-2-1100x483.jpg","feature1100-width":1100,"feature1100-height":483,"feature800":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2023\/04\/0775_FoodDetoxCleanse_BlogHeader_1180x483-2-800x400.jpg","feature800-width":800,"feature800-height":400,"feature400":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2023\/04\/0775_FoodDetoxCleanse_BlogHeader_1180x483-2-400x200.jpg","feature400-width":400,"feature400-height":200,"facebook1200":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2023\/04\/0775_FoodDetoxCleanse_BlogHeader_1180x483-2.jpg","facebook1200-width":1180,"facebook1200-height":483,"medium_retina":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2023\/04\/0775_FoodDetoxCleanse_BlogHeader_1180x483-2.jpg","medium_retina-width":1180,"medium_retina-height":483,"large_retina":"https:\/\/www.getmaple.ca\/wp-content\/uploads\/2023\/04\/0775_FoodDetoxCleanse_BlogHeader_1180x483-2.jpg","large_retina-width":1180,"large_retina-height":483}},"intro_text":"","meta_description":"Considering a juice cleanse or detox diet to remove toxins from your body or improve health conditions? You might want to think twice.","add_promotional_banner":false,"add_call_to_action":true,"show_age_gate":false,"call_to_action_text":"See a dietitian","call_to_action_button_text":"Get started","call_to_action_link":"[mpl-register-link]"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v18.4 (Yoast SEO v18.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Are food detoxes and cleanses worth it? - Maple<\/title>\n<meta name=\"description\" content=\"Considering a juice cleanse or detox diet to remove toxins from your body or improve health conditions? 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