As spring arrives, a detox cleanse is to the body what a thorough cleaning is to the home. With the arrival of sunny days, we feel the urge to lighten up and start afresh with healthier foundations.
How to do a detox cleanse intelligently without falling for the often absurd advice?
Detox cleanse, fact or fiction?
While detoxification is nothing new - the principle dates back to traditional Chinese or Indian medicines and has evolved over the centuries to modern naturopathy - the term itself is now more than just a trend, and we see a proliferation of "miracle" diets claiming to rid the body of all its toxins. Some of these diets are quite fanciful, riding the wave of fashion, and offer nothing more than laxative or purifying products with harmful effects on the body.
However, it is true that we are exposed to numerous toxins, both external (chemicals, toxins: alcohol, tobacco, drugs, etc., heavy metals...) that enter our bodies through water, food, air, or skin, as well as internal (our metabolism constantly produces waste: ammonia, urea, acids...).
An excessive accumulation of these wastes can have deleterious effects on our bodies.
Fortunately, our bodies are well-made and equipped with organs whose function is precisely to cleanse it.
Our bodies, the best detox allies
When our bodies function normally, and when our lifestyle is healthy, they naturally rid themselves of toxins that burden them through four major organs programmed for this purpose:
The liver. It is the purifying organ par excellence. Its role is to capture, transform, and render harmless the toxins to which we may be exposed through food, drink, or air. It synthesizes urea to rid the body of nitrogenous waste. It is capable of producing protective and anti-toxic substances.
The kidneys. Their main function is to eliminate toxic waste produced by the body and transported by the blood: urea, resulting from protein digestion, creatinine, resulting from the normal destruction of muscle cells, and uric acid.
The lungs. They eliminate gaseous waste through exhaled CO².
The colon (or large intestine). At the end of the digestive chain, it collects all non-nutritive waste, toxins, chemicals and pharmaceuticals, inhaled pollutants, and evacuates them through stool. It also contains intestinal flora, essential for the proper functioning of our bodies.
The skin also eliminates toxins through perspiration.
When our lifestyle excessively taxes these different organs, they may sometimes struggle to fulfill their role fully. This is when a detox cleanse becomes useful to give them a little boost.
When to do a detox cleanse?
In general, you "feel" when you need a detox cleanse. Overall, you feel heavy and not at your best. But there are particularly evocative symptoms, even before the imbalance becomes pathological.
General symptoms
There is usually a certain chronic fatigue, headaches, as well as weight gain and swelling of the limbs (edema) due to water retention. Joint or muscle pains that seem unexplained may also be felt.
These are related to an inflammatory condition and are a sign that the body's functioning is slowed down.
Liver symptoms
Symptoms related to liver dysfunction are recurrent. In particular, we note:
- Yellowish, greasy, and sticky stools, signs that bile does not flow well along the digestive system (hemorrhoid crises may occur).
- Yellowish complexion and whites of the eyes.
- Nausea in the car or in transport.
- Difficulty tolerating strong odors.
- Feeling unwell with the slightest alcohol consumption.
- Strong reaction to the side effects of medications or anesthetics.
- Digestive symptoms
Due to poor colon function, the following symptoms may occur:
- Diarrhea,
- Constipation,
- Bloating,
- Excessive gas,
- Spasms,
- Difficulty digesting dairy products and gluten-containing products,
- Early awakenings.
This cluster of symptoms is particularly indicative of an overloaded body that needs to take a break with a more suitable diet and to be supported by dietary supplements and healthier habits. It's more about helping the organs responsible for the body's natural detoxification than damaging them with overly aggressive "remedies."
30 days to start fresh
It takes at least 30 days to start a healthy diet that will facilitate the proper functioning of the organs and to rid yourself of symptoms related to a saturated body. And, to do this, there is no one food or miracle product, but a comprehensive program made up of a series of hygienic and dietary measures.
Detox diet
To start this spring detox cleanse, adopt a diet that reduces inflammation and supports the digestive system.
Reducing pro-inflammatory foods
Make sure to limit, if not eliminate, foods that strongly stress the body's "cleansing" and inflammatory organs:
- Red meat and processed meats, associated with overload pathologies, metabolic or degenerative (1),
- Dairy products (2),
- Gluten-containing grains (3),
- Saturated and trans fats that overload the liver; they fuel inflammation and tend to store pollutants (4),
- Quick sugars which, in excess, tend to provoke immune responses and thus contribute to inflammation, especially digestive (5),
- Coffee, limit yourself to one cup of filtered coffee per day (6),
- Alcohol, which is toxic to the liver (7),
- Aggressive spices (pepper, chili, harissa, nuoc mam...),
- Additives and especially glutamate which tends to increase oxidative stress (8).
- Increasing anti-inflammatory foods
On the contrary, increase the proportion of anti-inflammatory foods due to their content of antioxidants, polyphenols, magnesium, omega-3s, and active principles such as chlorophyll, curcumin, luteolin, or eugenol:
- Fruits and vegetables (especially think of cruciferous vegetables) (9). Choose organic to avoid increasing your exposure to pesticides,
- Teas, especially matcha green tea,
- Dark chocolate, rich in polyphenols (10),
- Fatty fish, which are an excellent source of omega-3s. However, avoid tuna, shark, or swordfish which are overloaded with heavy metals,
- Rapeseed oil, rich in omega-3s,
- Olive oil, with antioxidant properties,
- Spices and herbs, especially: cinnamon (which contains eugenol), turmeric (rich in curcumin), ginger, saffron, thyme, mint, lavender, rosemary, sage, basil, shiso, onion, and garlic.
- Combat inflammation of the digestive tract and restore intestinal flora
The detox diet should also allow the intestines to function efficiently and contribute to the restoration of the intestinal microbiota.
To do this:
- Eliminate coffee, alcohol, and aggressive spices.
- Do not exceed 2-3 servings of meat per week.
- Do not consume supplements containing iron or copper.
- Fight constipation by consuming more fiber - through fruits and vegetables and whole grains, and mineral waters.
- Increase the proportion of plants rich in inulin: artichoke, Jerusalem artichoke, chicory.
- Increase the frequency of foods rich in probiotics: enriched soy yogurts, lacto-fermented vegetables (sauerkraut, kimchi...), miso.
- Give prominence to foods containing magnesium and omega-3s - especially think of nuts.
- A detox day on the plate
Here's a menu suggestion for one day:
- Breakfast: a portion of oat flakes, almond milk, a kiwi, green tea or chicory.
- Lunch: a plate of raw vegetables seasoned with rapeseed oil, a fillet of trout, sa
- uerkraut, a square of dark chocolate.
- Snack: a handful of almonds and a banana.
- Dinner: Artichoke hearts in salad, a plate of assorted vegetables sautéed in olive oil, a portion of quinoa, a soy yogurt, an apple-rhubarb compote, herbal tea.
Non-restrictive, this "cleanse" can be extended and allows for the establishment of good dietary habits to be maintained throughout the year.
Dietary supplements and detox
While diet is a valuable aid to detoxification, dietary supplements help support the body and significantly optimize the benefits of an anti-inflammatory diet.
Revitalize the digestive system
First and foremost, it is essential to restore the intestinal mucosa, restore its permeability, and strengthen the intestinal microbiota.
Indeed, toxic overload contributes to the phenomenon of "leaky gut syndrome" or intestinal hyperpermeability, which fuels inflammation and allows toxic waste to enter the blood, thereby causing a general imbalance and affecting other detoxifying organs of the body, notably the kidneys (11) and the liver (12). Moreover, it is only on the basis of a healthy digestive system that other supplements can act efficiently.
To cleanse and rebalance the mucosa, it is recommended to combine for at least one month L-Glutamine, an amino acid that helps strengthen the integrity of the intestinal mucosa (13) with probiotics that help strengthen the intestinal barrier function and increase the immune system's response capabilities (14).
Combat free radicals
At the beginning of the detox cleanse, certain enzymes must be activated to transform toxic substances through chemical reactions: oxidation that generates free radicals, reduction, and then hydrolysis of their molecules. This induces generalized overoxidation which creates inflammation.
Dietary supplements rich in antioxidants, flavonoids, and quercetin in particular, will help fight against free radicals and thus reduce inflammation. A decrease in CRP (C-reactive protein), a marker of inflammation, has indeed been noted when antioxidant intake is sufficiently high (15).
Support the liver
Once intestinal balance is restored and inflammation reduced, it may be interesting to support liver activity. To do this, you can use supplements rich in luteolin. This is particularly the case with artichoke (16) whose extracts are known to strengthen hepatobiliary functions.
Drain the body
Meadowsweet, which contains flavonoids, will facilitate diuresis, i.e., the elimination of urine. In this sense, it will support kidney activity and improve the body's drainage. It will help fight water retention and thus reduce localized swelling.
Good detox habits
To get the most out of your detox cleanse:
- Quit smoking,
- Maintain regular physical activity (walking, cycling, swimming...),
- Go out, take walks in the forest, garden,
- Take time to relax,
- Massage yourself.
This detox cleanse should be seen as a springboard to adopt new healthy habits, learn to eat healthily, be active, and take care of yourself to stay in shape all year round. A true fresh start!