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Detox 101: How to cleanse your body right

SINGAPORE — We’ve all had our fair share of partying, feasting and revelry over the festive seasons of Christmas and Chinese New Year, but now that's over, our bodies are feeling the full weight — literally — of all the food and drink we were putting in.

There's more to detoxing your body than simply chomping on veggies. Photo: ELLE.sg

There's more to detoxing your body than simply chomping on veggies. Photo: ELLE.sg

SINGAPORE — We’ve all had our fair share of partying, feasting and revelry over the festive seasons of Christmas and Chinese New Year, but now that's over, our bodies are feeling the full weight — literally — of all the food and drink we were putting in. 

This is usually the point where we go: “It’s time for a detox!”

We want to get our bodies back on track, but there are so many different methods — from the juice cleanse to Beyonce’s Master Cleanse — that are touted to be the best.

So what should we really do? Here, Watsons pharmacist Clara Lin Yihong offers a complete breakdown of the elusive detox, and exactly how to do it right.

HOW DOES A DETOX WORK?

In the medical context, detoxification is carried out in a hospitals with the life-saving objective of removing harmful levels of drugs, alcohol or other poisons from the body. Contrary to commonly held beliefs, over-the-counter supplements and other methods used for bowel and internal organ cleansing do not attain true detoxification per se in medical terms.

Besides medical intervention, our internal organs work in concert and in an efficient manner to detox our bodies on a daily basis. Exercising, cutting down on sugary, fried and oily foods while increasing the intake of fruits and vegetables, drinking more water, and/or consuming supplements containing antioxidants are ways to assist the body in its detoxification function.

WHAT ARE SOME MYTHS ABOUT DETOXING?

Myth #1: Dieting/fasting is a form of detox. Truth: By limiting consumption of calories in a bid to detox, the body loses a source of energy. As a result, the body starts breaking down muscles and fats for energy, and in the process releases nitrogen compounds which are toxic to the body. Instead of clearing the toxins, toxins would be unintentionally created in the body.

Myth #2: Taking laxatives is a form of detox. Truth: It is true that when you’re constipated, excretion of toxins through defecation is impaired. However, taking laxatives in the absence of constipation for the purpose of “detox” may promote excessive loss of water. This leads to electrolyte (salt) imbalance, dehydration and other medical conditions associated with low salt levels such as abnormal heart beat, weakness and seizures.

DO OUR BODIES REALLY NEED A DETOX?

Detoxification is the process whereby toxic substances are removed from the body. Our body has a natural in-built detox system that is wonderful at its job. Our liver processes toxins into non-harmful substances; our kidney filters out toxins and excess salts from the blood and eliminates them through the urine; our skin rids toxins through sweat; our lungs filter out harmful pollutants through breathing; and our gut excretes substances we do not need in the form of faeces. Thus, in healthy individuals, detoxification is constantly being carried out 24/7 internally by our bodies.

During a short period of overindulging, there may be greater stress placed on our detox system as a result of a heavier workload on the organs to process the foods consumed. Despite this, our internal organ system is designed to adapt to such situations, thereby retaining its effectiveness in detoxification.

WHAT ARE THE BENEFITS OF A DETOX?

Unfortunately, a short-term “detox” regime may not result in lasting benefits. However, it may inspire individuals to embark on a longer “detox” journey. A long-term or sustained “detox” regime enables us to lead a healthier lifestyle with improvements seen in our physical, mental and emotional health.

Physically, it reduces our risk of chronic diseases such as hypertension (high blood pressure), diabetes (high blood sugar levels), and hyperlipidemia (high cholesterol). It will also improve our appearance. Our skin feels supple, and excess body fats may be shed. Mentally, we will feel more energised and less lethargic. Naturally, we will also feel good emotionally with a healthier body.

WHAT ARE THE DIFFERENT WAYS WE CAN HELP OUR BODY DETOX?

Exercise. Exercising encourages blood circulation and regular bowel movement. These aid your liver, kidneys and gut in detoxification. Furthermore, perspiration facilitates your skin in toxin removal. It is generally recommended to engage in a moderate intensity activity such as brisk walking at least 30 minutes each time, 5 times a week.

Choose the right food. A well-balanced diet with less sugar, fried or oily food will reduce the burden on your liver, gut and pancreas. Always have your daily plate at least half filled with fruits and vegetables. A diet rich in fibre and low in fats helps maintain a healthy weight too.

Besides being mindful of what to avoid, we should also watch we consume. Increasing antioxidant consumption may help delay cell damage, thus maintaining the health of our major organs involved in detoxification. Foods rich in antioxidants include garlic, green leafy vegetables, citrus fruits such as oranges, lemons and limes, broccoli sprouts, and certain teas.

Drinking more water. An average, healthy adult male is encouraged to drink roughly 13 cups (or 3.3 litres) of water, while nine cups (or 2.2 litres) is recommended for females. Ensuring adequate water intake helps to maintain cell function, keeps your skin hydrated and supple, supports kidney function in flushing out toxins, and helps maintain normal bowel movements.

Supplements. There are many supplements over the counter that boasts antioxidant properties. To name a few, vitamin A, C, or E, selenium, and zinc are some examples of antioxidants. While it’s good to consume supplements for health, do note that more studies are needed to establish the efficacy of such supplements in their role of detoxification.

TL;DR: A short term detox, especially after the festive period, can help boost your body’s natural detoxification process for a short period of time, but there really is no shortcut to maintaining healthy bodily functions throughout the year. If you’re embarking on a detox, let it be the start of a new habit of eating well and exercising regularly.

 

A version of this story first appeared in ELLE.sg

 

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