- Clean Eating -

Fresh Start: A Spring Detox Guide

Say goodbye to internal grime and grunge. Your body is begging you to take out the trash!

Everything seems possible in spring. It’s the season of hope, of fresh life and new beginnings. It’s also the perfect time to turn over a fresh leaf and embark on a detox plan!

Over the winter months, some of us may have overindulged in food and drink. Perhaps we let our exercise program slide, got cooped up in stuffy buildings, or got waylaid by a string of nasty colds. Whatever the reason, by early spring, relatively few of us are feeling our absolute best. Undertaking a detox now can change all that, and help put you in perfect form for the year ahead.

On an energetic and esoteric level, spring is the ideal time for cleansing. In the Chinese system, spring is linked with the element of Wood, which encourages us to try new things, to set a new course, to find new ways, to commit to action. It’s an open, energetic, enthusiastic feeling, so even if you’ve never detoxed before, this could be the perfect time, and the perfect way to start feeling better fast.

Keep in mind, however, that detoxing is not a permanent, one-time, quick fix. To maintain good health, you need to follow a sensible ongoing program of diet and exercise. You should also be prepared to take a good hard look at your whole lifestyle, environment, home – and, yes, your mind and emotions, too. I believe that one of the biggest toxins in our lives (one that ages us more than most anything) is stress.

The good news is that the latest research seems to indicate that effective detoxing need not involve draconian diets or endless fasting. Slow and gentle does the trick.

Why Detox?

Some critics say that detoxing simply isn’t necessary, that our bodies are designed to detox all by themselves quite naturally. While that is undoubtedly true in an ideal world, sadly, we don’t live in that ideal world. In fact, our modern world is incredibly toxic. We’re regularly assaulted by pollution in the air, in our homes, in the foods we eat and the clothes we wear. Our livestock are treated with drugs; our crops are sprayed with powerful pesticides and fungicides, many of which have unpleasant side effects.

Once you start learning about toxins, it’s easy to get a bit overwhelmed: Ack! Toxins, toxins, everywhere! No doubt, it is a troubling situation – but don’t panic. Recognize and accept that it is impossible and impractical to avoid every single toxin. Do what you can to avoid the worst and then focus on building up your body’s natural defenses: a strong, well-functioning immune system, good circulation and a powerful elimination system. These combined forces can deal aptly with the majority of nasties.

Beyond detoxing our bodies to clear these toxins from our own systems, those of us who are concerned about our health and the health of our children can also take larger, further-reaching actions. We can campaign for cleaner food and a cleaner environment. We can create a market for affordable organic food by asking for it and buying it whenever we can. (The more land dedicated to organic farming, the fewer chemicals poured into our soil, water and food supplies, and the fewer that end up in our bodies.) We can minimize our use of conventional paints, chemicals and cosmetics, and instead look into the increasingly wide range of nontoxic, eco- and people-friendly choices. (For more on choosing healthy personal care products, read “A Good Long Look”, also found in the Experience Life Web site.) Above all, we can start understanding that we create the world we live in, and that its health dictates our own.

Evident Benefits

Most of the evidence for detoxing comes from naturopathy, a system of natural medicine practiced (with very good results) for more than a hundred years. Janine Leach of the British Naturopathic Association admits that more research on detoxing is “urgently needed” but asserts that there is already “more formal evidence than you might imagine” to support detoxing’s benefits. A recent study reported in the Scandinavian Journal of Rheumatology found a “clinically significant beneficial long-term effect” for people with rheumatoid arthritis.

Even if the clinical evidence for detoxing is still forthcoming, the list of well-known potential benefits is enormous. Depending on your previous level of toxicity, you might be surprised to find a whole array of health problems simply disappear.

  • Bloating, nausea, indigestion and a furred tongue could vanish as your liver gets back to optimum function.
  • Constipation, gas and cramping could be a thing of the past as your intestines return to balance.
  • Frequent colds and flu, tiredness, cellulite, blemishes and puffy eyes could all be banished as your lymphatic system shifts into a higher gear.
  • Clogged sinuses, congestion and nasal drip can disappear when your lungs function properly.
  • Urinary problems could clear up as your kidneys stop overworking and under-functioning.

“Cleansing the body helps with all sorts of health problems,” asserts naturopath Sarah Bowles Flannery. “Most people who detox experience a marked increase in energy. Often they see a clearer complexion and sparkling eyes. Concentration and mood are improved when you get rid of toxins that may have been affecting brain function and memory. Generally, you can count on feeling much more clear-headed.”

Care and Commonsense Caution

If you’re new to detoxing, it’s well worth going to a good spa or center specializing in detox programs. There is something comforting about being surrounded by a group of people going through the same process. Having food prepared for you (and not having to prepare it for anyone else) is a huge boon. Also, the staff in charge of the detox will be familiar with any short-term side effects and be able to offer suggestions for counteracting them.

If you have any chronic health problems, you should detox under supervision and with the approval of your physician. If you decide to detox on your own, then prepare carefully. Check first with your physician and/or natural-health practitioner and pick your program. Err on the side of caution. For example, fasting is distinctly not advised if you are pregnant or breast-feeding. Some forms of detox would be dangerous if you were diabetic, or might be unsuitable if you suffer from high blood pressure or arthritis. Those with eating disorders should never approach detoxing without professional supervision.

Some other practical considerations: If possible, choose a time for detoxing when you have a lighter-than-average schedule and no pressing work or family commitments. You should always aim to detox your mind as well as your body, and in an ideal world you would spend your days meditating, reading, practicing yoga or being in nature rather than hanging on the phone or being hunched over a laptop. That said, it is possible to detox and still go about your daily business, so don’t put it off simply because you don’t see a big break in sight. Just do your best to minimize distractions and maximize your rest and recovery time. Your body will be doing some intensive healing and will appreciate all the support you can give it.

Kits and Potions

Visit any drugstore or health shop and you’ll be knee-deep in detox aids. Check into any spa and you’ll be offered an array of services aimed at soaking and squeezing out toxins. But do you really need all those pills and potions, wraps and kits? Well, some of them are certainly helpful and supportive, but frankly, no, they are not strictly necessary.

Detoxing is actually quite simple: It’s a natural, pre-programmed process that your body conducts on its own. So the non-commercial (and perhaps unpalatable) truth is that you really need to do the work yourself – with diet, exercise and will-power.

Given this, why the rush on all the detox-oriented products and services? Well, while you are detoxing, your body has to cope with a vastly increased amount of toxins being released from the cells, so free-radical quenchers and herbal liver supports can be enormously helpful in increasing your body’s own detoxing efficiency and protecting your tissues from extra stress. Many people like to include a detox tea as part of their program for this reason. However, herbs and supplements should ideally be individually tailored to your specific needs. Overdosing on them, or taking the wrong ones for your individual needs, can cause unpleasant side effects and even interfere with your body’s detox process.

For this reason, I would heartily recommend that you seek the advice of a professional nutritional therapist, herbalist or naturopath before you proceed with your detox plan. He or she can work out a precise prescription, given your medical history, diet, detox priorities and various lifestyle factors.

Various kinds of bodywork, such as massage and hydrotherapy, can also benefit detoxing because they promote circulation and encourage your body’s tissues to release toxins. Plus, bodywork feels great, and its deeply relaxing effect helps the body heal more efficiently. I often recommend a form of gentle massage known as Manual Lymphatic Drainage (MLD). Certain aromatherapy oils can also assist with the detox process. However, I can’t emphasize this enough: None of these things will do it on its own, so please think of massages, wraps, soaks, supplements and elixirs not as alternatives – but rather as adjuncts – to more primary diet and lifestyle adjustments. Your biggest aid in detoxing is clear intent and commitment.

How to Detox

There are many, many different ways to detox. In my book The Detox Plan for Body, Mind, and Spirit (Journey, 1998) I outline an introductory weekend detox and a more in-depth, month-long, deep-life cleanse. And there are dozens of other good detox books out there. But here I’m going to give you a special, simple springtime program based on the latest detox research. It is safe, sensible and supports all the main detox systems of the body. If you have any special health challenges or concerns, check with your health practitioner. Otherwise, aim to follow it for at least a week. In fact, the longer you stay on it, the better – it’s a blueprint for healthy living.

  • Eliminate the following from your diet entirely: alcohol; caffeine (tea, coffee, sodas, etc.); dairy products; wheat; red meat (including ham, sausage, etc.); convenience, processed, “junk” and “fast” foods (including ready-meals); sugar. Don’t panic – this (surprisingly) leaves you with a large choice of good food.
  • Eat lots of fresh fruit and vegetables. Make fresh soups, salads, spring stews and stir-fries. Fruit and vegetable juices, especially beetroot, broccoli and celery, are ideal for detoxing, so try to juice your own whenever possible. Choose organic produce if you can (to cut out pesticides and other chemicals). Use only a limited amount of sea salt in your flavoring; natural herbs and spices are fine, but avoid commercial seasoning mixes, which may contain sodium and other flavor additives.
  • Have two or three servings of protein a day of deep-water fish, organic eggs and chicken, soy products and legumes. Grill or poach fish or chicken, or incorporate any of the above in salads and stews. Nutritional therapist Linda Lazarides, author of The Amino Acid Report (Waterfall, 2000) suggests you incorporate some Brazil nuts and sunflower seeds, all of which contain vital detox amino acids (and which make great snacks). Avoid peanuts unless you are certain you have no sensitivities to them.
  • Instead of standard tea or coffee, drink caffeine-free herbal teas (nettle or fennel are especially good choices) and/or dandelion coffee, which is liver-supporting. Some detox experts recommend green tea, which is rich in antioxidants, but be aware that it contains some caffeine.
  • Replace breakfast with two tablespoons of organic maple syrup mixed with two tablespoons of freshly squeezed lemon juice, half a pinch of cayenne pepper and at least half a pint of warm water. (This mixture is the basis of a very simple and effective spring fast known as the “Masters’ Cleanse.”)
  • Drink eight glasses of still (not carbonated) water a day – more if you are exercising – to help flush your kidneys and digestive system. Hot water is used extensively for detoxing in the ancient Indian system of ayurveda, and although it may sound unappealing, it can be quite pleasant, particularly with a little lemon. Fill a thermos and keep it on your desk.
  • Ideally, visit a medical herbalist, naturopath or nutritional therapist who can help you devise an ideal program of supportive supplements. If you can’t do this, buy a good-quality milk thistle and echinacea product and take a short course of it while you are cleansing. Also take a quality probiotic supplement (packed with “good” bacteria like Lactobacillus acidophilus and Bifidobacterium) to support the digestive tract.
  • Brush skin daily for five minutes before your shower or bath. It stimulates the flow of lymph and promotes good circulation. Use either a damp washcloth with a bicarbonate and salt mixture, or a natural-bristle body brush. Start by moving from the feet up the legs toward the back of the knees and then up the thighs to the groin. From the fingers, brush arms toward the armpits, then gently down the neck toward the heart. Then do the back and torso, again moving toward the heart. Avoid areas that are tender, irritated or that have broken skin. Start with gentle movements, building up to gentle but firm pressure.
  • Exercise regularly. When detoxing try to incorporate some exercise into every day. Walking and swimming help the lymphatic system. Yoga is superb as it supports and strengthens all the systems of the body. Bouncing on a small trampoline, available from most sporting-goods shops, is great for supporting the lymph.
  • Include regular saunas and steams while detoxing to help the process. Also schedule some bodywork – MLD (Manual Lymphatic Drainage) is ideal but most massage techniques will be beneficial. Tell your therapist you are detoxing so he or she can tailor the treatment. If you have access to hydrotherapy treatments, great. If not, use mud baths or Epsom salts baths at home (but avoid the latter if you have high blood pressure).
  • Allow time for detoxing your mind. Try some (or all) of the suggestions in the Mental Detox sidebar (found below).
  • Be gentle on yourself. Learn to listen to your body and its needs. If your body is crying out for rest, let it rest. However, if it is crying out for a slab of chocolate cake, resist (try a piece of fruit or tea with a little honey instead).

Jane Alexander is a U.K.-based journalist and author of 16 books on natural health and holistic living, including The Detox Plan for Body, Mind, and Spirit (Journey), Spirit of the Home (HarperCollins), Live Well (HarperCollins), and The Weekend Healer (Simon & Schuster). Visit her Web site at www.janealexander.org.