A growing number of infomercials, websites, and print articles are urging us to eliminate the systemic buildup of toxins that supposedly results from imprudent habits or exposure to hazardous substances in the environment, so called cell cleansing diets are becoming more and more popular. For thousands of years, human beings have been trying to rid their bodies of perceived toxins. Native Americans have long used various forms of ritual cleansing and purification, such as the sauna-like sweat lodge. Bloodletting, enemas, and fasting were regarded as legitimate medical therapies until the early 20th century. Today's renewed interest in self-administered detoxification reflects concern about a variety of things, such as emerging pathogens, lead in toys, mercury in fish, smog in the air, pollutants in rivers and lakes, tainted beef, pharmaceuticals in the water supply, and synthetic chemicals with unknown properties. But are they truly beneficial, or do they pose potential health risks? This article delves into the world of cell cleansing diets, examining their purported benefits, potential risks, and scientific validity.
Understanding Cleansing and Detoxification
A cleanse or detox involves removing specific foods from a person’s diet designed to eliminate toxins from the body. This can come in the form of a fast, diet, drink, or powder. However, the body already performs a natural cleansing process. The digestive tract, liver, kidneys, and skin are responsible for breaking down toxins through urine, stool, or sweat.
Before it was co-opted in the recent craze, the word "detox" referred chiefly to a medical procedure that rids the body of dangerous, often life-threatening, levels of alcohol, drugs, or poisons. Patients undergoing medical detoxification are usually treated in hospitals or clinics. The detox programs now being promoted to the health-conscious public are a different matter. These are largely do-it-yourself procedures aimed at eliminating alleged toxins that are held responsible for a variety of symptoms, including headache, bloating, joint pain, fatigue, and depression. Many are advertised as useful for detoxifying specific organs or systems; others are portrayed as "whole body" cleansers. A variety of “detoxification” diets, regimens, and therapies-sometimes called “detoxes” or “cleanses”-have been suggested as ways to remove toxins from your body, lose weight, or promote health.
Types of Detoxification Programs
“Detoxification” programs may involve a variety of approaches. These include:
- Fasting
- Drinking only juices or similar beverages
- Eating only certain foods
- Using dietary supplements or other commercial products
- Using herbs
- Cleansing the colon (lower intestinal tract) with enemas, laxatives, or colon hydrotherapy (also called “colonic irrigation” or “colonics”)
- Reducing environmental exposures
- Using a sauna
These programs may be advertised commercially, offered at health centers, or part of naturopathic treatment.
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Celery Juice Cleanse: A Closer Look
Many people claim a celery juice cleanse has numerous benefits. However, there is no scientific evidence featuring controlled trials to back up these claims. Some of these unproven statements say celery juice cleanses can:
- reduce inflammation
- lower blood pressure
- heal the liver
- fight cancer
- reduce bloating
- support the digestive system
- increase energy
- support weight loss
- promote mental health
This article examines celery, and the potential benefits and possible risks of a celery juice cleanse. A juice cleanse is a diet where people only consume juices derived from fruits and vegetables. A cleanse can bring some nutritional benefits. However, doctors have identified certain health risks associated with a cleanse, such as organ damage.
Celery's Nutritional Value
Although celery is not a magic cure-all, it does have actual benefits. When a person eats it whole, celery is a good source of fiber and a filling, low calorie, low fat snack. Additionally, it helps people hydrate and is a good source of many nutrients.
Celery is also a suitable source of magnesium, folate, riboflavin, vitamin B6, pantothenic acid, and manganese.
A serving of celery juice contains:
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- 14 calories
- 0.2 grams (g) fat
- 81 milligrams of sodium, or 4% of the Daily Value (DV)
- 3 g of carbohydrates, including 1.6 g of fiber, or 6%DV
- 1 g of fiber
- 15%DV of vitamin K
- vitamin C
- vitamin A
- potassium
- calcium
- iron
- electrolytes
Potential Properties of Celery
Although this does not mean a celery juice diet will provide all its reported benefits, celery may have some of the following properties:
- anti-inflammatory
- antimicrobial
- antifungal
- anticancer
- anti-ulcer
- antidiabetic
- hypolipidemic, referring to helping with cholesterol
- analgesic
- cardioprotective
- cyto- (protecting the cells) and neuroprotective activity
Optimizing Celery Juice Preparation
A person can juice celery optimally by:
- using a bunch of fresh celery to prepare the juice
- separating the stalks
- washing the celery before adding it to a juicer
- chopping the stalks into pieces and placing them into a juicer
An individual can also use a high-powered blender and add water to create a fiber-rich glass of celery juice. People can also include other fruits and vegetables and experiment with flavors. Apple and carrots, for example, pair well with celery. Drink the celery juice within 2 days.
Risks Associated with Cell Cleansing Diets
Though celery juice can be nutritious, there appears to be more scientific evidence suggesting that a juice cleanse can negatively impact the body. Although a person will experience a reduced calorie intake, a cleanse does not offer an effective long-term solution to weight loss or general health problems.
Other potential risks a person may experience include:
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- kidney stones and other kidney problems
- greater risk of illness, especially for those with weakened immune systems
- the loss of too many nutrients in their stool, which could lead to dehydration
- symptoms relating to low blood sugar, such as fainting, weakness, dehydration, headaches, and hunger
Problems associated with celery juice cleanses include:
- If the celery juice does not receive treatment to prevent bacteria growth, it can cause serious illness.
- Juicing celery eliminates fiber content, one of the vegetable’s main benefits.
- Severely restrictive diets do not provide enough nutrition.
- Other added juices may increase sugar and calories.
- Some evidence also suggests a potential link between detoxes and cleanses and eating disorders.
The Danger of Unsupported Claims
One of the biggest risks associated with these unsupported claims is that individuals with serious health concerns, such as cancer, may turn to cleanses instead of actual medical treatments.
Potential for Kidney Problems
However, celery does contain oxalates, which can be harmful to the kidneys at very high levels. In one case, a person severely damaged their kidneys through juice fasting.
Risks of Detox Diets in General
Some “detoxification” or “cleansing” programs can be unsafe and falsely advertised. A detox diet, or detox cleanse, promises to help you lose weight quickly, remove so-called toxins from your body and boost your metabolism. But don’t be deceived - like any other quick fix, detox diets don’t work. In fact, they can be dangerous to your health.
- Vitamin deficiency.
- Anemia.
- Muscle loss. Restrictive diets eventually put your body in starvation mode.
- Heart palpitations. Crash diets often cause an irregular heartbeat due to a dangerous electrolyte imbalance. Electrolyte imbalances can lead to a disturbance in heart rhythm called arrhythmia.
- Abdominal and digestive pain. Liquid diets that don’t factor in enough zinc, protein, vitamin A and vitamin B will often result in diarrhea, dehydration, abdominal swelling and pain.
- Weakened immune system. As your body grows accustomed to a lack of vitamin and calories, it will naturally shut down certain systems - including the immune system - leaving you exposed to bacteria and viruses, infections and illnesses.
Scientific Perspective on Detoxification
Scientific evidence does not support the use of juice cleanses. They are potentially harmful if people consume them instead of seeking proper medical care for certain health conditions.
According to the National Center for Complementary and Integrative Health, the limited research on the effects of detoxes and cleanses suggests some might lead to initial weight loss. However, this weight typically returns when people go back to their “routine” diet. Additionally, there is no research proving that cleanses eliminate toxins.
Experts also argue that your liver and kidneys naturally filter out harmful toxins, so there’s no need for a detox diet.
The Body's Natural Detox System
The human body can defend itself very well against most environmental insults and the effects of occasional indulgence (see "The body's own detox system"). If you're generally healthy, concentrate on giving your body what it needs to maintain its robust self-cleaning system - a healthful diet, adequate fluid intake, regular exercise, sufficient sleep, and all recommended medical check-ups.
The body's own detox system includes:
- The skin. The main function of the body's largest organ is to provide a barrier against harmful substances, from bacteria and viruses to heavy metals and chemical toxins.
- The respiratory system. Fine hairs inside the nose trap dirt and other large particles that may be inhaled.
- The immune system. This exquisitely orchestrated network of cells and molecules is designed to recognize foreign substances and eliminate them from the body.
- The intestines.
- The liver. Acting as the body's principal filter, the liver produces a family of proteins called metallothioneins, which are also found in the kidneys. Metallothioneins not only metabolize dietary nutrients like copper and zinc but also neutralize harmful metals like lead, cadmium, and mercury to prepare for their elimination from the body.
- The kidneys.
Expert Opinion on Detox Diets
Frank Sacks is a Professor of Cardiovascular Disease Prevention at the Department of Nutrition, Harvard School of Public Health. He is also a Professor of Medicine at Harvard Medical School and a senior attending physician at Brigham and Women’s Hospital. Here is his expert take on detox diets.
- Does it work? If your goal is weight loss, a detox diet might help you drop a few pounds, but you’ll likely just gain it back. In the end, you haven’t accomplished anything, and it’s certainly not a healthy approach. If your goal is to detox your system, don’t waste your time or money. Your body is an expert at getting rid of toxins no matter what you eat. Toxins don’t build up in your liver, kidneys, or any other part of your body, and you’re not going to get rid of them with the latest detox wonder. Especially avoid diets that promise to detox your liver with supplements or “cleanse” whatever the diet determines needs washing out. The only type of detox diet that is worthwhile is one that limits processed, high-fat, and sugary foods, and replaces them with more whole foods like fruits and vegetables. That clean-eating approach is your best bet for getting your body in tip-top shape.
- Is it good for certain conditions? Not only are detox diets not good for people with certain medical conditions, but they could also be harmful. There is no research showing they improve blood pressure or cholesterol or have a positive effect on the heart. For people with diabetes, they may be quite dangerous. Any diet that severely restricts what you eat could lead to dangerously low blood sugar if you take medicine for diabetes. The exception would be a detox diet that just focuses on clean eating. This approach could be great for anyone living with high cholesterol, high blood pressure, diabetes, and even heart disease.
Practical Considerations Before Starting a Cleanse
Before starting a juice cleanse, people should consult with a doctor or nutritionist to confirm whether they need to amend their diet or juicing plan to protect their overall health.
Before beginning any weight loss program - diet or exercise - talk to your doctor. Your doctor can explain the benefits and risks involved and work with you to establish safe weight loss goals. A registered dietitian can also help you evaluate your good and bad eating habits and give you tips for creating new ones along with developing a diet that will work for you in a healthy way.
Going on a detox diet takes effort. You can only eat and drink certain things, so you’ll need to spend some time preparing before you start. The following steps can help the diet go smoothly.
- Do your research. There are no specific rules on what makes a detox diet, so research the diet you want to try. See if there’s any proof showing that it works, and learn about the potential risks.
- Talk to your doctor. Some detox diets aren’t safe. The FDA has found that some detox products contain illegal and potentially harmful ingredients. Other plans are risky for certain people, especially those with health problems, eating disorders, or who are pregnant or nursing. For instance, a big change in eating habits may cause blood sugar levels to become too high or low for someone with diabetes. Before you start any detox diet, talk to your doctor about the risks and benefits.
- Crunch the costs. Some detox plans are sold through companies. You may need to buy certain items, such as supplements, juices, or herbs, or pay a fee for the plan. These can come with a hefty price tag.
- Make a shopping list. You’ll probably need to buy specific groceries, such as organic fruits and vegetables and sprouted grains. Some diets also require specific spices, oils, and sweeteners.
- Plan your meals and drinks. Having your meals and snacks ready can help you stick with your detox diet. Chances are you won’t find a detox-friendly meal at most restaurants or convenience stores. Some diets offer recipes and suggestions for smoothies, broths, and soups. Preparing these in advance can help you have food on hand when you need it.
- Consider your daily activities. Many detox diets slash your calorie intake. You may feel tired, which can make focusing and exercising more difficult.
Choosing the Right Detox Diet
Each detox diet has its own strengths and weaknesses. The key is finding the plan that best suits your lifestyle and personality. Hate feeling hungry? Chances are you won’t enjoy fasting. Don’t have time to cook and prepare meals? You may prefer a juice cleanse.
Benefits and Risks of Detox Diets
Consider these benefits and risks.
Benefits of a detox diet
- You’ll get more of some nutrients. This depends on the diet, of course. Raw diets and juice diets can help you get more vitamins and minerals from fruits and vegetables.
- It can highlight food sensitivities. If cutting out certain items, such as dairy or gluten, makes you feel better, you may have a food sensitivity. Talk to your doctor about it.
- You can reset your eating. A detox diet can help you break unhealthy eating habits, such as relying on processed or sugary foods.
- You may feel better. Fans say that they have more energy and fewer headaches after detox diets. It's highly individual and not necessarily because you’ve removed toxins from your body. But you may have removed some unhealthy foods from your diet, which can make you feel better.
Risks of a detox diet
- You may not get enough nutrients. Because you’re cutting out a lot of food groups, you can fall short on essential nutrients such as protein, iron, B vitamins, and electrolyte minerals.
- You may feel bad. Fasting or a very low-calorie diet may cause unpleasant side effects, such as low energy, low blood sugar, muscle aches, fatigue, feeling dizzy or lightheaded, and nausea. You may have a tough time with your daily tasks and activities.
- Detox diets can lead to stomach and digestion issues. A big change to your usual diet and certain herbs and supplements can lead to stomach and digestive problems.
- Some products aren’t safe. The FDA has found that certain detox products are made with illegal and potentially harmful ingredients. What’s more, some fresh juices aren’t pasteurized or treated in a way that kills bacteria. This is risky for children, pregnant and nursing women, elderly people, and those with compromised immune systems.
- Certain diets may be dangerous. Restricting food can be harmful for people with eating disorders and diabetes. Some juice cleanses are made with foods that are high in a natural substance called oxalate, such as spinach and beets. Too much oxalate is harmful for people with kidney issues.
Alternatives to Detox Diets
Want to lose weight? Have more energy? Live pain-free? Detox products - things like supplements, smoothies, diets and exercises - claim to be remedies for all these problems. In my practice, I tell my patients to steer clear of those detox products, especially those with lots of added supplements. That’s because it’s unlikely they’ll do any good. The truth is, a normal, healthy body detoxes on its own. A detox is the process of removing toxins - a generic term for something that makes you feel unwell - from your body. Your body does this automatically, though. That’s the job of the liver and other organs. When you say, “I just need to detox,” what are you really saying? Are you fatigued? Having joint pains? Gaining weight? Noticing changes in bowel movements? There is no reason why toxins would build up in a healthy person. If you have kidney, liver or other health problems, you could have issues with flushing out things, but it’s something a doctor should handle.
Focusing on a Healthy Lifestyle
If you're generally healthy, concentrate on giving your body what it needs to maintain its robust self-cleaning system - a healthful diet, adequate fluid intake, regular exercise, sufficient sleep, and all recommended medical check-ups.
Clean Eating
The only type of detox diet that is worthwhile is one that limits processed, high-fat, and sugary foods, and replaces them with more whole foods like fruits and vegetables. That clean-eating approach is your best bet for getting your body in tip-top shape. Or you can do a healthy detox by eating non-processed and non-supplement-filled foods.