Detoxes: Are They Helpful or Are They Bogus

Happy YOU YEAR! I hope that this year brings you great health, happiness, love, learning, and fun! That’s what I am manifesting for myself and for you too! To kick it off, I am doing something I have never done: a one-week, research-oriented field trip to a destination wellness retreat (aka my daughter Chloe and I are taking a girls’ trip to a world-renowned wellness center, and I am going undercover to see what passes scientific muster!).

In true 'try it before I recommend it to any patients/friends/followers', I am approaching this as I do everything: with curiosity and a sense of adventure.  Everything I learn, I will report back to you and give you  honest feedback.  Everything I do, I will review not only as a client, but more importantly, as a physician and nutritionist; I will research the physiology and mechanism behind each test and treatment and tell you if I think it is plausible or placebo.  And best of all: I will tell you how you can incorporate or try these things. Are they things you can DIY or do you need to go somewhere/ spend money to do it?  So here's what's on the Ajenda today: DETOXES: are they helpful or are they bogus?

What is the Detox Trend?

The detox trend involves using specific diets, drinks, supplements, or regimens to eliminate toxins from the body, often with promises of weight loss, clearer skin, increased energy, and improved overall health. Popular methods include juice cleanses, detox teas, fasting, and herbal supplements.  The marketing part of this implicitly suggests that there is something inside our bodies that is toxic, that we need to get rid of.  That may be true, but a lot of other factors are part of this equation. Let's dive in!

What are the Pros of Detoxing?

• Promotes Nutritional Awareness: Many detox diets emphasize whole foods, fruits, vegetables, and hydration, encouraging healthier eating habits. (This is obviously always a smart idea, regardless of what one calls it!) Reducing processed foods and sugar intake can have short-term benefits for energy and mood.
• Short-Term Results: Some people report feeling lighter, less bloated, and more energized after detoxing.These results can serve as motivation to adopt healthier habits.
• Encourages Hydration: Detox plans often emphasize drinking plenty of water, which supports kidney function and overall health.
• Jumpstart to Lifestyle Changes: Detoxing can act as a psychological reset, inspiring individuals to cut out unhealthy habits like excessive caffeine, alcohol, or junk food. (For me, personally, this is a MAJOR part of what I find compelling and fun about many 'detox plans.'
• Mindfulness and Focus: Detoxing can create a sense of focus and intentionality about food choices, potentially leading to greater awareness of what the body needs.

What about potential downsides/or negatives associated with Detoxing?

• Scientific Skepticism: The body already has efficient systems for eliminating toxins via the skin, liver, kidneys, and digestive system. In fact, our bodies are detoxing constantly already! Most detoxes don't provide additional benefits for toxin removal. No robust scientific evidence supports the need for or effectiveness of detox diets for long-term health.
• Risk of Nutritional Deficiencies: Extreme detox programs, especially those based solely on liquids or very low calories, or that are done for a prolonged time period, can deprive the body of essential nutrients, leading to fatigue, dizziness, or even muscle loss.
• Potential for Harmful Practices: Certain detox products, like laxative teas or extreme fasting regimens, can harm gut health and disrupt natural bodily functions. (I personally and professionally always recommend AGAINST colonic flushes for this reason. These are performed by non-medical personnel, and are dangerous.  I have had numerous patients who have had serious long-lasting side effects / problems after having colonics. Don't do it.) Overuse of detox supplements may strain the liver or kidneys rather than support them.
• Weight Loss Misconceptions: Any weight loss is often temporary, primarily due to water loss rather than fat loss. This can lead to frustration when the weight returns.
• Psychological Effects: Detoxing can foster an unhealthy relationship with food, promoting cycles of restriction and indulgence.  It can also create unrealistic expectations about "cleansing" the body.
• Cost and Marketing Hype: Many detox products and programs are expensive and heavily marketed with exaggerated claims. Consumers may pay a premium for minimal or no real benefits.

A Balanced Approach. This is my Dose of Honesty!

Instead of following extreme detox trends:  Focus on a sustainable, balanced diet rich in fiber, lean proteins, and healthy fats. Stay hydrated, limit or avoid alcohol and processed foods, and ensure regular challenging exercise.

If seeking a "reset," consider a short-term, gentle cleanse focused on whole foods, without extreme restrictions or reliance on supplements.  Always consult a healthcare professional before starting any detox program, especially if you have underlying health conditions.