There are many ways to partake in a detox and the benefits of resetting our bodies, minds and habits is an important ritual. While our bodies were created with the ability to maintain homeostasis despite the intake of stress and toxins, we slowly begin to feel the symptoms of an overtaxed detoxification system if we never give it a break. Our detoxification system includes the liver & gallbladder, kidneys, gastrointestinal system, skin, lungs, lymphatic & circulatory system, and brain. Many of us continually bombard the different components of this system with alcohol, caffeine, medications, contaminants in food, pollution in the air, chemicals on our lawns, contaminants & chemicals in our skincare & hair care products, cleaning products, continual daily stress, and over stimulation from our daily environment and screen usage. By taking time to remove as many of these toxic exposures as possible, we give our bodies a chance to recover, heal and start with a relatively clean system. Because our toxic exposures come from both physical and mental sources, a detox should be done in a thoughtful way and during a time when you can truly slow down. Now, I’m fully aware that very few of us can retreat to a peaceful & unpolluted space where stress and toxins are absent, but I do not recommend jumping into a detox without considering what else you have going on during that time period. I speak from the experience of getting totally fed up, starting an elimination diet or detox, but not being mentally prepared to accept the process and address lifestyle needs.
I suggest that anyone who is wanting to ‘feel better’ do a detox. Often when we get fed up with issues, such as lack of energy, disrupted sleep, bloating & gas, skin issues, recurrent illness, and other nagging issue, we begin to look for a quick fix. The appeal of an ad on social media or a trend that you’ve heard about will be the impetus for trying something gimmicky and often putting money into a system or product that has no credence. A 10 day detox is completely free and will give you the opportunity to truly see what is affecting your body. Personally, I recommend using the detoxification program from the University of Wisconsin Integrative Medicine. I have put the link to their detailed handout & recipes below. The idea is simple, days 1 & 2 you eat only whole foods, removing caffeine, alcohol, processed sugars, artificial sweeteners, tobacco, drugs (including marijuana), chocolate, dairy, wheat & eggs. Day 3 you remove legumes & grains leaving only fruits and vegetables. Day 4 is a modified liquid fast. Day 5 is the same as day 3 and days 6 & 7 are the same as days 1 & 2.
There are a few modifications that I recommend you explore during this process. Most importantly, I suggest that you plan for 10 days instead of 7 with days 8, 9, and ten being reintroduction days. Add back only one food a day during these days to gauge which foods or substances may be causing you to feel less than ideal. Which foods you choose will depend on your body. Using myself as an example, I added one cup of coffee and meat back starting on day 7 because I was no longer ‘needing’ coffee, but was finding that the lack of coffee ritual and the restriction was making me irritable. I needed to re-introduce meat as I felt I was not recovering well from my workouts due to the lack of protein.* I added eggs back on day 9 knowing that I have historically had a sensitivity to eggs and when I had no adverse effects, I added yogurt & raw cheese back on day 10. I was not feeling the need for any of the other items I had removed and over time reintroduced gluten, additional dairy items, and sugars. These are all items I try to limit my consumption of and it felt great having reset my body to no longer crave any of these foods. The program allows for ‘small’ amounts of natural sweeteners (molasses, honey, maple syrup, stevia), but I would highly suggest avoiding these as well except for the liquid fast day and only honey (or maple syrup if you are vegan or allergic to honey) if you really feel your body needs the sugar to properly function. And PLEASE do listen to your body during this process.
*A note on meat and protein. I am an advocate for whatever dietary choices people make as long as they work well for them. I personally find meat & fish to be an important part of my diet and I do whatever I can to eat the cleanest meat possible. I continue to grow my list of suppliers who offer truly free-range, grass fed meat and who practice regenerative agriculture. If you are also confident in the supplier of your meat, I think it is fine to keep small amounts of meat as part of your detox process on days 1, 2, 6, & 7. The plan below recommends a whey protein powder. I find that it is both expensive and difficult to find a clean protein powder, but if you have the means then add it in, otherwise, I believe you are better off without it or with a clean fish or meat option if you feel you need additional protein.
In addition to removing potentially toxic foods during a detox, it’s critical to remove as many environmental toxins as possible. Take this time to review your skincare & haircare products on the Environmental Working Group’s Skin Deep database. https://www.ewg.org/skindeep/ Take time each day to exercise and practice self-care. This can be as simple as a walk and a 5 min meditation or bath or as much as a slow run or bike and massage or acupuncture. Keep a journal of how you are feeling throughout each day and what foods you are craving, when those cravings subside, and what triggers those cravings. Are they truly food cravings or habits? Be prepared that day 2 or 3 may be accompanied by withdrawal headaches and/or ‘die-off’ symptoms which often present as changes in bowel movements, brain fog, lethargy and headaches as the toxins work their way out of your system. While I advocate for avoiding any pharmaceuticals during the detox, I will admit that during my last detox, I had to take a single Ibuprofen on the evening of day 2 as natural remedies were not able to control my headache and the pain was so intense I was nauseated and could not sleep (I do not recommend going to theater with your 10 year old to see a loud movie on day 2!)
My last bit of advice comes for the weeks post detox. Most likely, you will reach day 10 feeling amazing, but real life awaits and depending on how well you do reintroducing foods, stressors and toxins back into your life, you may find yourself a bit down in the weeks post detox, wanting that natural high that existed on day 10. This is the time to go back to your journal and try to figure out what changes were important for feeling great. Be sure that bad habits (boredom snacking on packaged foods) have not crept back in or is there a food that may be triggering a sensitivity response? Were you better able to handle the stress of day to day life by taking those moments of exercise and self-care? Try to keep what works and let go of what doesn’t. For example, while I felt fine re-introducing a cup of coffee in the morning, when I started drinking a cup in the afternoon again, I realized it wasn’t what I wanted or needed, but a habit that was making me feel bloated and anxious in the afternoon.
A detox is not for everyone as a limited dietary intake is not recommended for those who are underweight, weak or dealing with a chronic illness* (an elimination diet under the supervision of a doctor or nutritionist may be more appropriate). Additionally, this should not be looked at as a way to lose weight. You may or may not lose weight during a detox and focusing on that as an end result is not in keeping with reducing mental stress. A detox can be the beginning of a weight loss journey, but only if you pay attention to your habits and embrace the nutrient dense foods that you eat during the detox.
Please ask questions and leave comments and I will be happy to reply.