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The popularity of detoxes and cleanses is continuously on the rise, with countless options for juice cleanses, tea detoxes, and fasting protocols. The market is flooded with products promising rapid weight loss, increased energy and general “health resets”. While a cleanse may sound promising after a week of overindulging on vacation or as a quick-fix solution to losing weight, these detoxes may do more harm than good.

Detoxes and cleanses typically involve following a strict regimen that often include fasting, consuming only specific liquids or foods, restricting certain ingredients or taking targeted supplements. The premise is to “reset” the body and remove toxins that may accumulate from processed foods, alcohol, the environment and other sources.

“…convenience is often prioritized at the expense of nutrition.”

These protocols are so popular because they promise a quick fix to various health concerns. In the modern world, convenience is often prioritized at the expense of nutrition. Many people want to find ways of counteracting the effects of poor dietary choices and sedentary lifestyles without actually having to change their habits. Detoxes offer the idea of a fresh start and a clean slate.

“Many detox protocols severely restrict calorie intake and eliminate essential nutrients…”

Detoxes may offer temporary benefits, however they are typically short lived and often the result of simply removing substances such as alcohol and ultra-processed foods. These cleanses can also pose risks such as the potential for nutrient deficiencies. Many detox protocols severely restrict calorie intake and eliminate essential nutrients, leading to deficiencies in vitamins, minerals, and macronutrients. This can result in fatigue, weakness, dizziness, and impaired immune function.

“…extreme detoxes that involve prolonged fasting or drastic dietary changes can disrupt the body’s natural detoxification processes.”

Additionally, extreme detoxes that involve prolonged fasting or drastic calorie restriction can disrupt the body’s natural detoxification processes. The liver, kidneys, and other organs are responsible for eliminating toxins from the body, and depriving them of essential nutrients can hinder their ability to function optimally. Instead of supporting detoxification, these protocols may actually place additional stress on the body’s detoxification systems.

“The restrictive nature of detox regimens can foster an unhealthy relationship with food…”

In addition to physical side effects, detoxes can also have negative psychological effects. The restrictive nature of detox regimens can foster an unhealthy relationship with food, leading to feelings of guilt, shame, and obsession with eating “clean.” This can contribute to disordered eating patterns and a distorted body image.

“…focus on adopting sustainable lifestyle changes that support long term health and well-being.”

While the idea of detoxing may seem appealing, it’s important to understand that there is no “quick-fix” when it comes to improving health. Rather than relying on gimmicky solutions, focus on adopting sustainable lifestyle changes that support long term health and well-being. A balanced diet rich in whole foods, regular physical activity, managing stress and getting enough sleep are key components of a healthy lifestyle that can support the body’s detoxification processes naturally.