It’s that time of year—a time for celebration and indulgence! Sure, our bodies are brilliantly equipped to deal with these indulgences every once in a while. But what if we overindulge day after day for weeks on end?
Dinner tends to be later than usual, alcohol consumption tends to be higher, the number of hours of sleep is compromised, and fried food and desserts are a big part of the happy times. We not only expect our body to deal with this unhealthy overindulgence and lack of sleep, but also go through the regular day and cope with normal schedules in clockwork fashion.
Good for the kidneys: Tofu and edamame are diuretics that help cleanse the system.
I am not a fan of detox diets, and seldom prescribe them to my patients, but this sort of lifestyle very often requires what I call “rebooting”.
There is a difference between fasting and detoxing. When you fast, especially for days on end, your body can go into ketosis—when it has no carbohydrates to burn for energy, and so burns stored fat.
Rebooting/cleansing/detox is different. For a detox to work, you need to maintain the body’s detox system by nourishing it with the right nutrients so it functions at its maximum capacity. The body’s natural detox system comprises the liver, colon, kidneys, lungs and skin. The liver is our first line of defence against all sorts of toxins. It acts as a filter, preventing the toxins present in food and alcohol from entering the bloodstream. The colon has “good” bacteria to help flush out toxins. The kidneys act as filters to help get rid of toxins in the form of urine. The lungs are responsible for removing waste gases from the system. The skin, sometimes called the third kidney, removes toxins through perspiration and the flaking of dead skin.
Let’s look at the nutrients we need to include in our diets for these organs to operate more efficiently and, if need be, repair themselves.
Liver health
Berries, especially the dark ones, reduce toxins. Artichokes are known to promote healthy liver function. Green tea, which is rich in flavonoids, speeds up liver activity and increases the production of detoxification enzymes. Chilli peppers have capsaicin, which is known to boost the enzymes responsible for detoxing the liver. Rule of thumb—the hotter the pepper, the more the capsaicin.
Colon health
Wholegrains have fibres that help increase bowel movement, preventing constipation. Kimchi, or Korean spicy pickled cabbage, is full of probiotics—the good bacteria—which promote colon health.
Kidney health
Soya products like miso, tofu and edamame (also called green soybeans) are all diuretics, which help in the detoxification process as they increase the flow of urine and help flush out impurities through the kidneys in the form of urine (I personally recommend soya only in moderation as it can lead to hormonal imbalances). Vegetables, especially the cruciferous ones like cauliflower, broccoli and pak choi, increase the kidneys’ ability to help transport toxins through urine and also help liver cells recover from toxic abuse. A cup of dandelion or nettle tea is a good idea at bedtime as it helps excrete toxins from your body.
The must-avoid list
There are some foods to avoid during a detox. Sugar, flour, caffeine, dairy, animal products and alcohol top the list. I know a lot of people use detox diets to lose weight. And while these can help with weight loss if done once in a while, they actually backfire if used for this purpose often and over prolonged periods. The weight lost during a detox is mostly due to loss of water from the body, and sometimes the loss of muscle because of inadequate nutrition. It is seldom the loss of stored fat. If you are on a weight-loss diet then you should aim to lose fat rather than muscle. The more muscle you have, the more fat you burn, because your body requires more energy to sustain muscle mass. When on a detox diet, the body goes into starvation mode, causing the metabolism to slow down, which actually promotes more fat storage than loss.
Detox diets can be used for self-healing, increasing energy levels, alleviating digestive problems, fatigue, even some allergies. It is also easier to appreciate the flavours and develop a taste for natural foods after a cleansing programme, and that sets the platform for long-term healthy food choices.
I do not recommend some of the famous detox diets that prescribe only water, with certain herbs, or ones that use herbal laxatives. These can cause severe dehydration, as well as fatigue, nausea, giddiness, or even damage the colon. Diabetics, people with low blood pressure or eating disorders, or those with chronic diseases should consult not just their nutritionists but also their doctors before starting any of these diets.
Some tips for a cleansing programme:
• To cleanse well and reboot the system, start with just a fruit and vegetable and liquid diet for a couple of days. Drink something every 2 hours so you don’t feel deprived of food.
• Introduce brown rice, fruit, steamed veggies over the next few days. Also, add spices and herbs such as ginger, cinnamon and parsley because they aid the cleansing process.
• It’s a good idea to incorporate other relaxation techniques such as sauna, deep breathing, and exercise. They help in all-round cleansing, increase sweating, and thus purge the body of toxins. Having a bath with Epsom salts also helps sweat out toxins and the magnesium in these salts relaxes the muscles.
• Make sure your last meal of the day is done by 7pm.
• The holistic basis of a cleanse is energy-conserving, which leads to an energy boost. Use these cleansing diets to jump-start to a healthier lifestyle.
Vishakha Shivdasani is a Mumbai-based medical doctor with a fellowship in nutrition. She specializes in controlling diabetes, cholesterol and obesity.
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