Do you often feel tired, sluggish and bloated? Are you thinking about starting a detox?
Detox programs and diets are often touted as a quick-fix solution for health and weight loss. But are they really good for you? Read on to find out. What is detox?
Detox is short for detoxification, which is the process of eliminating toxins and unhealthy materials from the body. Toxins build up in the body after either being ingested as food, absorbed through the skin or inhaled from the environment.
Common toxins which can have a harmful effect when consumed in excess include alcohol and caffeine. Eating too much processed food can also lead to a build-up of toxins in the body, as can spending time in a polluted environment or smoking. It is often claimed that going on a detox program will ease health issues such as lethargy and fatigue, bloating, headaches and allergies. The basic idea of a detox diet is to cleanse the body by eating raw, natural foods and eliminating known toxins such as alcohol, caffeine and other chemicals.
When is detox bad?
Some detox diets can do more harm than good. Detox programs which severely restrict what you eat and drink for should be avoided unless advised by a doctor. Some detox diets advise limiting food and drink to water and fresh fruit for two weeks or longer, which can put a huge strain on the body.
Detoxing in this way for any length of time can cause side effects such as acne, bad breath and irritability as well as more serious health problems linked to malnutrition.
How to detox safely
Ready meals and prepared foods are often full of hidden nasties such as sugar and salt, so removing these from your diet is a good way to start. Reducing the amount of saturated fat, alcohol and caffeine in your diet is definitely a good idea, but should be viewed as a long term way to stay healthy rather than a quick-fix solution.
Drinking more water will help your body rid itself of toxins so try swapping one or two cups of coffee each day for a glass of water. Tea and coffee do contain health-boosting antioxidants though, so don't feel guilty about enjoying the occasional cup especially if you choose a decaffeinated version.
Eating more fresh fruit and vegetables is an easy way in which to improve your health. Fruit and vegetables are packed with vitamins and fibre which plays an important role in eliminating waste products from the body. Increasing your intake of fruit and vegetables can also help to prevent diseases such as cancer and heart disease.
Instead of completely cutting out certain foods such as wheat or dairy products, try substituting them for alternatives occasionally as part of a balanced diet. You could try rye or spelt bread instead of your usual loaf, or substitute wheat pasta for other grains such as millet or Quinoa.
Tofu and soya make good dairy alternatives and are low in fat too.
If you are feeling heavy and bloated after excessive eating and drinking, eating lots of fruit and drinking more water for a couple of days can make you feel better. But for long term health benefits, making slow and steady changes to your diet is the best way forward.
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