스크랩 What to Know Before You Go on a Detox Diet

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Detox Diet

What to Know Before You Go on a Detox Diet

By Cathy Wong, About.com

Updated: April 14, 2009

About.com Health's Disease and Condition content is reviewed by our Medical Review Board

Designed to promote whole-body health, a detox diet is a short-term program that helps eliminate environmental and dietary toxins from your system. Although there are many different types of detox diets, most focus on decreasing your intake of potentially harmful chemicals and increasing foods that aid the body in cleansing. By clearing toxins from your body, you may raise your energy levels, stimulate your digestive health, and improve your concentration. Considering the touted benefits, it's easy to see why a detox diet might be appealing to some -- but there are important things to consider before jumping in.

Is a Detox Diet Right for You?

If you're considering a detox diet, it's important to consult with your doctor prior to starting. People with certain health conditions (such as anemia, diabetes, and kidney disease) should either avoid this diet or perform detox only under the supervision of a health care provider. The detox diet is also unsafe for pregnant or nursing women.

The Basics of Detox Safety

What is Detox?

Detox, short for detoxification, is the body's natural, ongoing process of neutralizing or eliminating toxins from the body. Toxins (anything that can potentially harm body tissue) are transformed chemically to less harmful compounds and excreted via stools or urine.

Sources of toxins include those produced in the body during normal functions, such as the ammonia produced during the breakdown of protein, and chemicals such as pesticides, household cleaners, food additives, drugs, pollution, cigarette smoke, and heavy metals like lead that enter the body when we ingest or inhale them.

What is a Detox Diet?

Although detox is primarily thought of as a treatment for alcohol or drug dependence, the term is also used to refer to diets, herbs, and other methods of removing environmental and dietary toxins from the body for optimum health

There are many different types of detox diets. Generally, a detox diet is a short-term diet that:

• Minimizes the amount of chemicals ingested (for example, by the use of organic food).
• Emphasizes foods that provide the vitamins, nutrients, and antioxidants that the body needs for detoxification.
  
• Contains foods, such as high fiber foods and water, that draw out and eliminate toxins by increasing the frequency of bowel movements and urination.

Why do People go on a Detox Diet?

A growing body of research suggests that many of the chemicals we ingest daily through food, water, and air can become deposited in fat cells in our bodies. A diet that lacks certain nutrients may also impair our natural ability to detoxify chemicals, which further leads to their build-up in the body.

The cumulative load, called the "body burden", is thought to lead to illness and has been linked to hormonal imbalance, impaired immune function, nutritional deficiency, and an inefficient metabolism. Signs are thought to include indigestion, bad breath, fatigue, poor skin, and muscle pain.

Some private labs, such as Great Smokies Diagnostic Labs, offer tests that assess urine, stools, blood, and liver function. These tests are not standard medical tests and many medical doctors do not recognize them or consider them valid.

• To become more familiar with symptoms alternative practitioners consider to be linked with toxicity, take the Detox Screening Quiz

Benefits of a Detox Diet

People often report improved energy, clearer skin, regular bowel movements, improved digestion, and increased concentration and clarity after a detox diet.

Who Shouldn't Try a Detox Diet?

Anyone considering a detox diet should consult a qualified health professional and/or their medical doctor first.

Pregnant or nursing women or children shouldn't go on a detox diet. People with anemia, eating disorder, diabetes, kidney disease, thyroid disease, autoimmune disease, cancer, terminal illness, certain genetic diseases, and other chronic conditions shouldn't try this diet or should do so only under the supervision of their primary care provider. It is not intended for alcohol or drug detoxification.

Side Effects

One of the most common side effects is headache within the first few days of starting the detox diet, often due to caffeine withdrawal. For this reason, practitioners often suggest gradually decreasing the amount of caffeine prior to starting a detox diet. In addition, some people opt to take time off work to begin a detox diet or start the diet on the weekend.

Other side effects include excessive diarrhea, which can lead to dehydration and electrolyte loss. Constipation may occur if people consume excess fiber without also increasing their fluid intake. Other side effects can include tiredness, irritability, acne, weight loss, and hunger. Any worsening of symptoms or new symptoms that occur during a detox diet should prompt a visit to a qualified health professional.

If a detox diet is continued for a longer time, it may result in nutrient deficiencies, particularly protein (some detox diets omit animal products) and calcium.

Getting Started

Fatigue, indigestion, cough, muscle pain, and poor sleep can be signs of serious illness. That's why it's important to see a primary care provider for a thorough assessment to ensure that any symptoms are not caused by a medical condition that requires immediate treatment.

Choosing a Detox Diet Method

Detox diet plans may include a special diet, herbs and supplements, hydrotherapy, exercise, breathing techniques and/or sauna therapy. Although more controversial, some detox programs include fasting, colon hydrotherapy, liver flush, and chelation.

Alternative practitioners usually recommend that people trying a detox diet for the first time opt for a gentle detox diet plan.

Some detox diets claim to target different organ systems involved in detoxification, such as the skin, liver, kidneys, colon, lungs and lymph system.

Alternative practitioners often can customize a program to suit individual needs.

How Often Do People Go On a Detox Diet?

Proponents of detox diets generally recommend one to two times a year to improve health and prevent disease. They are usually not recommended more than three times per year. In some cases, however, alternative practitioners may recommend a detox diet more frequently or may recommend a longer detox diet.

What Do People Eat After the Detox Diet is Over?

After the detox diet is over, alternative practitioners often suggest gradually easing back into a healthy, but less restrictive diet. Many people use a detox diet as a springboard for a healthier lifestyle and continue eating many of the vegetables and fruits they ate on the detox diet.

Do People Temporarily Stop Taking Medication During a Detox Diet?

No. Medication should never be discontinued or reduced without consulting the prescribing doctor and/or your primary care provider.

How to Prepare for a Detox Diet

Before you begin your detox diet, you need to get your body ready for optimal cleansing. Here's how:

1) Give Your Diet a Mini-Makeover

Some foods can interfere with the liver's ability to detoxify your body, which could impair your detox efforts. For the week leading up to your detox diet, try to avoid sugar, artificial sweeteners (such as aspartame), trans fats, refined carbohydrates (such as white rice and white pasta), gluten, processed soy foods, and alcohol.

You may also want to take this time to rid your kitchen of any foods or beverages that might tempt you during your detox diet.

What You Can Eat on a Detox Diet: A Sample Menu

Upon rising

• 1/2 lemon squeezed into a glass of warm water
• 1 tablespoon of ground flaxseeds in a glass of water

Breakfast

• breakfast smoothie made with pear, rice milk and rice protein powder
• supplements: vitamin C

Snacks

• apple juice diluted with water
• water
• vegetable broth
• celery sticks and hummus

Lunch

• chunky vegetable soup made with vegetable stock and your choice of vegetables
• steamed broccoli with sesame seeds and beets sprinkled with lemon juice on brown rice
• apple sauce
• supplements: multivitamin

Snacks

• carrot sticks with hummus dip
• water
• supplements: milk thistle

Dinner

• curried lentils on quinoa
• salad with mixed greens, red peppers, artichokes and sprouts drizzled with salad dressing of garlic, lemon juice and olive oil
• vegetable broth

Before bed

• 1 tablespoon of ground flaxseeds in a glass of water
  

2) Prevent Caffeine Withdrawal

If you drink caffeinated beverages on a regular basis, you may experience caffeine withdrawal at the start of your detox diet. To prevent headache, fatigue, and other withdrawal symptoms, gradually decrease your caffeine intake (by switching from coffee to lower-caffeine green tea, for instance) at least a week starting your diet.

3) Drink More Water

Your body needs plenty of water to flush out toxins during your diet. Drinking lots of water keeps you hydrated and may help flush out toxins, so make sure to drink at least eight eight-ounce glasses of filtered water daily.

4) Stock up on Tools for Detox Success

Some practices may help promote cleansing throughout your detox diet. Exfoliating your skin with a dry brush, for instance, may help support circulation and prompt the passage of toxins from your lymph.

To enhance relaxation as you detox, consider buying some essential oils to add to your bathwater or use for massage. Incredibly calming, lavender oil may be especially helpful for those suffering from caffeine-withdrawal-related headaches.

Using Essential Oils Safely

Essential oils are very concentrated and potent. Even small amounts can cause harm if used improperly. Here are my tips on how to use essential oils safely.

Do not apply undiluted essential oils directly to your skin, because they are too concentrated and may lead to a burn.

Essential oils are absorbed through the skin, so using too much can result in an overdose.

Make sure you store essential oils out of the reach of children.

Do not get essential oils in your eyes, nose, or ears. Wash your hands thoroughly after using essential oils. If working with pure essential oils, you may want to get disposable latex gloves (or latex-free alternatives) from the drug store.

Do not take essential oils internally. Even small amounts can be toxic and potentially fatal if ingested.

Before going out in the sun or to a tanning booth, avoid essential oils that increase your sensitivity to the sun, such as citrus oils (e.g. bergamot oil, grapefruit oil).

Do a patch test if you have allergies or think you might be sensitive to an essential oil. Test aromatherapy products (such as lotions or creams) by applying a small dab to your arm. For pure essential oils, add one drop in 2.5 mL (or 1/2 teaspoon) of vegetable oil and apply it to your arm. If the area turns red, or if there is burning or itchiness, wash the area and do not use that product.

Overuse of essential oils can trigger a headache or dizziness. Don't exceed recommended amounts. If you're working with essential oils (e.g. making your own lotions, candles, or bath salts) make sure you're working in a well ventilated area or take breaks to go outside.

If you have a medical condition, consult a qualified practitioner before using essential oils. Certain essential oils should not be used by people with certain conditions.

People with liver or kidney disease should only use essential oils under the guidance of a qualified practitioner. Once absorbed in the bloodstream, essential oils are eventually cleared from your body by the liver and kidneys--using essential oils excessively may injure these organs.

Consult a qualified practitioner if you are using any medication, because essential oils may interact with certain medications. For example, relaxing essential oils such as chamomile, lavender, and melissa (lemon balm) may heighten the effect of sleeping pills or sedatives.

Sources:

Gittleman, Ann Louise. The fast track one-day detox diet: boost metabolism, get rid of fattening toxins, safely lose up to 8 pounds overnight and keep them off for good. Morgan Road Books 2005.

Haas, Elson M. The detox diet: a how-to & when-to guide for cleansing the body. Celestial Arts, c1996.

Gittleman AL, Castro, A. The living beauty detox program: the revolutionary diet for each and every season of a woman's life. Harper San Francisco, c2000.

http://altmedicine.about.com/od/detoxcleansing/a/before_you_detox.htm