Cleanses of all kinds have gained popularity as short-term methods to recharge and rejuvenate your body. They often involve consuming very few calories for days or longer, or eliminating whole food groups. While they seem like a good idea for a fresh start, are cleanses really worth it? No single cleanse fits all, but a three-day fruit and vegetable juice-based diet may give you a good system reset so long as the restrictions won’t trigger or worsen other health issues.
Potential Benefits
Carrie Forrest, who has a master’s degree in public health nutrition and created the Clean Eating Kitchen website, identifies five benefits of cleanses for health and well-being. “If you’ve paid attention to the wellness space over the past couple of years, you’ve likely heard how important it is to have a diverse microbiome and overall healthy gut,” she says. One study by the University of California, Los Angeles Center for Human Nutrition she referred to, shows that a three-day juice cleanse significantly improved the gut microbiome of patients due to the juices’ fermentable fiber, giving them a healthy start to process all kinds of food.
Cleanses can also support immunity due to the partial fasting involved. “Fasting has a host of benefits, but one of the most notable ones is immune system rejuvenation,” Forrest says, noting that fasting may signal the body to rid itself of damaged cells and produce new ones.
The body’s systems and organs naturally detoxify, but cleanses can jump-start the detoxification process, too. By only drinking juice and not eating solid food, you’ll give your digestive system a break. “Your body can then focus its attention on removing stored toxins instead of metabolising food,” she says. Since juicing eliminates most of the fiber from fruits and vegetables, it’s easier for the body to absorb nutrients. Plus, it’s easier to drink lots of fruits and veggies than to eat lots of produce.
Weight loss is another advantage of doing a cleanse, but it’s not a long term benefit. “The weight loss from juicing likely comes from a restriction in calories and loss of water or inflammation weight, and is not a sustainable or necessarily healthy way to lose weight,” says Forrest. Don’t think of this as a weight loss solution. Focus on the feel-good elements instead.
Research
According to the National Institutes of Health National Center for Complementary and Integrative Health, there isn’t a lot of medical research on detoxification programs, and the studies that have been done aren’t very high-quality due to issues like few participants, lack of peer review or study design problems.
A 2015 review cited by NCCIH concluded that there was no compelling research showing that detoxes are good for eliminating toxins from the body or weight management. And to Forrest’s point, a 2017 review determined that while juice cleanses and detoxes can initially cause weight loss, the consumer tends to regain the weight after resuming a normal diet.
Potential Risks
Juice cleanses and others can trigger negative responses and pose potential health risks. Some people experience blood sugar instability as a result of consuming sugar and carbohydrates without protein or fat. Forrest explains, “This sugar is quickly absorbed into your bloodstream causing a dramatic increase and drop in blood sugar levels.” What’s more, lack of fiber in juice content could leave you constipated or troubled by other digestive issues.
By consuming unpasteurised juices, you risk contracting a food-borne illness. “Always follow proper food safety tips when preparing and consuming unpasteurised juice to help reduce your risk,” says Forrest.
Before You Try a Cleanse
Cleanses should only be done so long as they will leave you better off than before. Talk to your doctor before starting a juice cleanse or other detox. And if you’re preparing for one, know that drinking large amounts of water or tea without eating food for many days could result in a dangerous electrolyte imbalance, as could severe diarrhea caused by a cleanse.
Cleanses are not recommended for pregnant women, children, elderly, people with compromised immune systems and those with chronic conditions, such as diabetes.
Lastly, it’s smart to do a cleanse when you’re relaxed and you have time in your schedule to rest and recuperate.
Everyone’s juice cleanse journey is different, but the most important thing is to approach with care and focus on improving health from the inside out. Weigh the potential risks and rewards to determine which cleanse -- if any -- will take you farther down the path toward your 2020 health goals.
(Asia Features)
