Please note: I provide this material for informational purposes only. I am not a doctor, naturopath, or other medical professional and cannot tell you what to do with your health; please always consult with your own healthcare practitioner before embarking on anything like a cleanse or detox, and before making any changes to your health routine, medication or supplements. It is purely my own perspective on the topic and is by no means intended as any kind of medical or professional advice.
For those of you who read my blog regularly, you know that I regularly undergo cleanses (ie, I “detox”). Since I’ve received quite a few questions about why I cleanse and how it works, I thought it might be useful to share a bit about cleansing in general and my own choices over the past.
Q: Why Detox at All?
Whether you use the term “fast,” “cleanse” or “detox diet,” the process focuses on a single goal: detoxifying and rebalancing the body’s internal operating systems, primarily the digestive tract (but also the liver, respiratory system, urinary system and lymphatic system). Given the environmental factors, lifestyle, and eating habits of most of us in the modern world, I believe that everyone, no matter how thin, active or deemed “healthy,” could benefit from a cleanse once in a while.
In fact, many of my teachers over the years, despite ultra-healthy eating coupled with cardiovascular exercise, strength training exercise, yoga, dance, nia, sports, or daily spiritual practices, nevertheless undergo their own cleanses on a regular basis.
As denizens of the modern, industrial world, we are exposed to myriad toxins daily, both from within and without. Just by virtue of living near the great and wonderful metropolis of Toronto, I have the pleasure of inhaling highly polluted air most days of the week. For the first two months that we lived in this house, I could smell the distinct aroma of fresh paint gases (courtesy of the landlord, who was actually attempting to do us a favor) every time I entered the house. I ingest all kinds of unsavory substances that leach through plastic water bottles, plastic containers, the dyed and/or bleached clothing, or the cleansers I use (though I’ve tried to eliminate as many of these as I can over the years).
And that’s only the exogenous (ie, from outside of our bodies) toxins. We also take in toxins from the food we eat, whether unhealthy oils from junk food, artificial colors or flavors, or “milk” shakes at McDonald’s or Burger King, and so on. Because these substances are not made in nature and our bodies weren’t designed to process them, the liver works overtime to detoxify them out of the body (as much as possible) to keep us healthy.
When your liver is on overdrive neutralizing toxins that you take in, free radicals are formed. Free radicals are basically cell-killers, and they can result in cancer and chronic diseases that are often connected to inflammation (such as arthritis, heart disease, etc.).
Those of us with weak immunity due to candida or other conditions, or those of us with overworked filtering systems (such as myself) suffer the consequences and may very well wander around with stuffed noses, digestive distress, joint inflammation, or other chronic conditions that are so often attributed to “aging” or simply “life in general.”
One of my natural health practitioners put it this way: imagine a pile of bricks that’s being built into a little tower, one brick at a time. Each brick is a different toxin that your body has to deal with and try to eliminate. As with a pile of bricks, you can add quite a few to the pile without any dire consequences at all; in fact, observed from the outside, everything appears hunky-dory, stable and unchanged. One would even infer that the extra weight being piled on top is doing no harm, making no difference whatsoever.
But then you reach the point where the pile can no longer support even one more brick. You place that last brick at the top of the pile and–BAM! (not to quote Emeril in such grave matters, or anything)–the pile completely collapses. Your body works the same way. When you were younger (or healthier), you may have been able to tolerate a huge number of toxic “bricks” in your system. But tax the system long enough and then, suddenly, it appears as if everything breaks down at once.
That’s what happened to me several decades ago. After assuming all was well for years (even though I drank up to a liter (quart) of aspartame-sweetened pop a day, had 3-5 coffees a day, imbibed wine and spirits on weekends and consumed whatever junk food, candy, cookies, cakes, or other garbage I desired on a regular basis), everything came crashing down. I spent about a year suffering from symptoms of irritable bowel syndrome, endured multiple recurrent sinus infections (one so serious that it required four–FOUR!–courses of antibiotics to eradicate), and suffered almost continuous yeast infections, coupled with fatigue, depression, and general feelings of “lousy.” At that point, I really needed a cleanse.
All this to say, if there’ are any actions we can regularly take to diminish our load of toxic “bricks,” we should do so.
Q: What Is a Cleansing or Detox Diet?
Basically, cleansing means “cleaning up the diet (and, ideally, environment) to allow the body to rest from fighting off and eliminating toxins for a while, so that it can repair and rejuvenate.”
There are many levels of detox, depending on where you find yourself to begin with. It’s recommended that people start at a level just one echelon away from (less toxic than) where they are now, because detoxing encourages the toxins to exit the body quickly (through elimination and sweating, primarily), and if too many to escape too fast, you’ll end up feeling sort of like a deflated baloon in a mud puddle–or one really sick puppy (this effect is called a “healing crisis“).
The very first time I went on a detox diet, my naturopath–only two months into her practice–didn’t think to warn me what could happen if I changed my eating habits too drastically. She prescribed what is essentially a NAG diet, but without any animal products. After one day of the diet, I was felled by my body’s extreme healing crisis (I describe the event here). Luckily, it passed in a couple of days.
By starting “slowly”–that is, without altering too many aspects of your diet or life at once–you avoid a severe healing crisis. Most people feel a little bit tired or sleepy; some experience mild flu-like symptoms such as a sore throat, but these ususally disappear in a day or two.
Q: How Do You Know What to Eat and What to Eliminate on a Cleanse?
The diet you choose should depend on the diet you eat regularly before the cleanse. If someone enjoying a SAD (Standard American Diet) decided to embark on a water fast, it would likely spark a full-scale healing crisis and the person would feel rather sick. So decide where you are now, then move in baby steps toward a full-scale cleanse.
There are basically five or six levels of cleansing diet. Ideally, you would work your way up to the most challenging level as you clean up your diet over the years.
Level One: Basic non-toxic diet for everyone. (from Elson Haas, The Detox Diet)
Level one is what I often refer to as the NAG diet, the diet that, if followed regularly, should allow your body to exist with minimum toxic intake and to keep you pretty healthy. (Other versions are Dr. Joseph Pizzorno’s in The Toxin Solution, Anne Marie Colbin’s diet in Food and Healing or Elson Haas’ diet in The Detox Diet). If you’re not already on this type of diet, it would be the first step. Try this for a week and see how you feel. You could theoretically stay on this diet for the rest of your life.
Level One: The NonToxic Diet (from Elson Haas, The Detox Diet):
- Eat organic foods whenever possible.
- Drink filtered water.
- Rotate foods [ie, eat each of these no more than once every four days or so], especially common allergens such as milk products, eggs, wheat, and yeasted foods.
- Practice food combining.
- Eat a natural, seasonal cuisine.
- Include fruits, vegetables, whole grains, legumes, nuts, seeds, and, for omnivarians, some low or non-fat dairy products, fresh fish (not shellfish) and organic poultry.
- Cook in iron, stainless steel, glass, or porcelain cookware.
- Avoid or minimize red meats, cured meats, organ meats, refined foods, canned foods, sugar, salt, saturated fats, coffee, alcohol, and nicotine.
And while it’s not stated in this list, Haas also prohibits anything processed or made with chemicals or artificial colorings–this should go without saying.
[“Sounds good, Mum, but do we have to do the part about avoiding meat?”]
Level Two: (this and later levels from Caroline Dupont, Enlightened Eating).
Level two is a step beyond level one, as “it eliminates all animal products and glutenous grains.” As Dupont points out, this can be a lifelong diet rather than a detox diet if mostly organic foods are eaten and sources of protein and vitamin B12 (which can only be acquired naturally through animal products) are carefully monitored.
For those who already eat a Level One diet as their regular fare, Level Two would be considered a mild cleanse.
Level Three: Living Foods Only
This level kicks it up a notch (seriously, WHAT is Emeril doing in this discussion?) by allowing only raw foods, effectively eliminating grains (except for sprouted grains). People at this level eat raw fruits, vegetables, nuts, seeds, freshly pressed juices, sprouts, and possibly raw dairy.
Q: Why Is Raw Supposedly Better? Why Are There No Grains? Isn’t That a Lot of Fruit–Why is All That Sugar in the Fruit Acceptable?
A raw diet provides the body with readily available digestive enzymes in raw, but not cooked, foods; these would otherwise need to be generated courtesy of your saliva, stomach, and pancreas. For that reason, it is much easier to digest raw versus cooked food; raw foods give the body a bit of a break so it can concentrate on other functions, such as detoxifying, maintaining, and repairing. People on all-raw diets have experienced incredible boosts in energy as well as healing effects.
Unsprouted grains (the kind we normally eat) are more difficult to digest than raw foods. There is nothing inherently wrong with eating grains, especially if your digestive system is in tip-top condition; but for those of us with digestive issues, or when cleansing the system, grains are just a bit too challenging.
It’s true that a raw diet provides a large number of fruits, and fruits do contain natural sugars. But please don’t confuse naturally-occurring sugars with refined white sugar (or even honey or maple syrup, which are both concentrated sugars). When you eat something refined, the sugar is converted to glucose (a monosaccharide–the smallest sugar molecule, as it’s broken down by the body and passed into the bloodstream) extremely quickly, because it’s already practically in the form of glucose when you eat it.
With fruits, the sugars are bound up with fiber and other nutrients, and the body must work to extract the different elements in the fruit and to convert the sugars to glucose in the body. This means you won’t get the same kind of spike in blood sugar levels from eating a fresh fruit as you will from eating a piece of cake or even cup of coffee with sugar in it. Sugar in fruits is healthy and doesn’t generate toxins in the body. (Think of diabetics, for instance–they’re allowed most fruits).
That said, if you’re dealing with early stages of candida overgrowth, you want to avoid a lot of fruit and all very sweet fruits in particular. For people with healthy digestive tracts, fruits with extremely high sugar levels could be eaten in smaller quantities. And fruits are the easiest foods for your body to break down, so they don’t tax the system.
[“Give us more fruits is what I say, Mum!’]
Level Four: Blended Foods, Smoothies and Soups
By blending foods, you render them yet more easily digestible. Dupont suggests incorporating some of these foods into a raw foods diet; furthermore, this level is presented as an excellent “introduction to fasting for people with hypoglycemia, bowel disorders [or] constipation.”
Level Five: Juice Fast And/Or Master Cleanse
At this level, you’re basically removing the need for your bowel to process any fiber and are providing very nutrient-rich clear liquids that are processed very easily by the digestive tract. At level five, a person consumes only freshly squeezed or pressed fruit and vegetable juices, or the Master Cleanse, a mixture of filtered water, lemon juice, maple syrup and a pinch of cayenne pepper.
Level Six: Water Fast
At this point, only those who have already gone through the other five phases should attempt a water fast; drinking only pure filtered water gives the body’s internal organs the ultimate work break. According to Dupont, no one should even attempt a water fast who has not first “established a consistently healthy diet for at least 6 months first.”
[“Yes, pure water is definitely good, Mum. Especially in summer.”]
Q:Why Did You Choose the Cleanse You Did?
When I was in nutrition school, after spending a full year following the NAG diet and trying out most of the other diets we learned about, I felt ready to complete a Level Five (Master Cleanse) diet for almost a full week. At that point, my “regular” diet was so non-toxic that the Master Cleanse was a good step. I felt great while on it and did reap the benefits of better digestion and more energy.
These days, however, my regular diet is more like Level Two, above. I already don’t eat meat; I already don’t eat refined foods; I already don’t eat most gluten grains on a daily basis; I don’t eat dairy.
Over the years, I’ve tried all-raw cleanses, the Metagenix 10-Day cleanse and juice-only cleanses. I’ve had good results with all of them; but more recently have come to believe that there is no need for truly restrictive cleanses that eliminate solid foods (more on that in another article!).
Q: Readers: What Do You Think?
If you’ve made it this far, I’d love to know: how many of you have tried detox diets or cleanses? What was your experience? What worked, and what would you warn against?
[Disclaimer: this post may contain affiliate links. If you buy using these links, at no cost to you, I will earn a small commission from the sale.]
I cleanse one day a week from 8pm on the monday to 8am on the wednesday (1 day + 2nights) consistently for the last 2 years and have never felt better! I do what we call a supported cleanse, often also called intermittent fasting which is amazing for the body! I have been on a program with a great company which structures the cleanse with an aloe based beverage containing a tiny bit of natural sugar in order to keep your blood sugar level throughout the day (no weakness, dizziness, headaches or nausea from sugar lows), some plants and herbs that help the body naturally detoxify as well as adaptogenic plants which are absolutely amazing for appetite control and energy levels! I feel like a hundred bucks every time! I really believe giving the body a weekly break from digestion is good to take out the garbage! Intermittent fasting has proven to be great for all sorts of ailments and general health!
Ricki Heller says
Yes, I think a lot of people have recently discovered the benefits of intermittent fasting. So glad it’s working for you, too! 🙂
I love this–it’s so informative, thank you! One thing I would emphasize is to make sure you’re cleansing with the right kind of water. Spring water is the best water we can drink because it’s naturally filtered. You mentioned this above, but filtered water from the tap still has potential toxins and doesn’t taste as fresh as spring water. There’s no point in cleansing your body with water that isn’t pure. If anyone is in the Toronto area, Cedar Springs Water is an amazing company. I’ve been drinking them for years and seen great health improvements (not just in me, but in my cat, as well!)
Ricki Heller says
Yes, goes without saying, Beth! Some people either can’t access or can’t afford all spring water, but it certainly is a fabulous choice. 🙂