Spring Detox: 6 Common Mistakes to Avoid for a Successful Cleanse

Written by: Jacqueline Newson BSc (Hons) Nutritional Therapy

As spring approaches, it's only natural to feel inspired by the season's cycle of growth and renewal - a perfect opportunity to let go of old habits and explore healthier ways of eating. Although our bodies are designed to eliminate toxins, the demands of modern living can overwhelm these detoxification systems, making it essential to step in and restore balance. Starting a detox program can give your body the support it needs to get back on track and function at its best.

Cleansing and detoxifying rituals have been adopted for centuries in many customs and are an integral part of healing practices in Ayurvedic and traditional Chinese Medicine, but it's essential to be mindful of common mistakes that could slow your progress. Here are six deal breakers to watch out for during an effective body detox:

1. GIVING IN TO DIETARY SHORTCUTS

A balanced diet is fundamental to effective detoxification. Relying on ready meals and processed foods can undermine your efforts. To get the best results, avoid:

Eliminating key food groups

Fruits and vegetables provide essential compounds for liver detox, such as alpha-lipoic acid (spinach, tomatoes, peas), glutathione (avocados, asparagus, Brussels sprouts), sulforaphane (broccoli), and curcumin (turmeric). Opt for organic produce to minimize pesticide exposure and increase nutrient intake.¹ Aim for at least 10 daily portions of berries, leafy greens, and nuts to combat oxidative stress.

Eating processed foods

The negative health effects of processed foods are documented in multiple studies. ² They can introduce additives and preservatives, artificial sweeteners, trans fats, nitrates and refined sugars that hinder detox efforts.

Choosing farmed fish

Farmed fish are often contaminated with PCBs, dioxins, mercury and arsenic due to poor water quality and feed. ³They may also contain antibiotics, pesticides and chemicals like formaldehyde and hydrogen peroxide used to control disease.⁴

Eating non-organic meat

Conventionally raised livestock are routinely exposed to antibiotics, growth hormones and GMO feed sprayed with glyphosate, a herbicide linked to cancer and gut microbiome disruption. Factory-farmed animals may also accumulate mycotoxins in their flesh.⁵

2. NEGLECTING ESSENTIAL SUPPLEMENTS

A detox program places increased demands on your body's natural elimination systems - the liver, kidneys, gut, and lymphatic system. The liver plays a central role, carrying out detoxification in two stages: Phase 1 - Toxin Breakdown and Phase 2 - Toxin Elimination.

If Phase 1 is overactive and Phase 2 is sluggish, toxins accumulate, leading to symptoms like fatigue, brain fog, and skin breakouts. Supplementing can fill nutrient gaps and help balance both phases for efficient detoxification. Consider the following:

Alpha Lipoic Acid -  is an important cofactor for enzymes that are involved in energy generation. Detoxifying the body is energy-intensive and can leave you feeling tired and lethargic. Keeping alpha lipoic acid on hand may help to take the edge off when your energy levels are flagging.

Vitamin C & Zinc - both contribute to the protection of cells from oxidative stress, giving you important antioxidant support. Zinc also contributes to normal macronutrient metabolism, making sure that your body can absorb and carry vital nutrients to your cells.

Glutathione - is highly concentrated in the liver, where it functions as an important cofactor in certain liver enzymes.

 3. DRINKING ALCOHOL AND CAFFEINE EVEN MODERATELY

There are several good reasons not to drink coffee or alcohol on a detox program:

•        The liver prioritizes alcohol and caffeine metabolism, delaying the clearance of heavy metals, pesticides, and other toxins.
•        Alcohol and caffeine act as diuretics promoting fluid loss and placing a strain on kidney function, one of the body’s elimination pathways. ⁶
•        Alcohol consumption depletes key nutrients like glutathione, B vitamins, and zinc which make important contributions to energy metabolism and detoxification pathways
•        Alcohol metabolism produces toxic byproducts that trigger inflammation, oxidative stress, and liver damage. ⁷
•        Alcohol and caffeine increase cortisol a stress hormone that if consumed regularly can lead to chronic stress and sluggish detoxification.

4. IGNORING LIFESTYLE AND ENVIRONMENTAL FACTORS

Detoxification isn't solely about diet; your environment and daily habits play a crucial role. Exposure to pollutants, chemicals, and stress are key factors that can overload your body's natural detox processes making it harder to achieve your goals. To optimize your detox:

•        Avoid plastic by storing food in glass or stainless steel; use beeswax wraps instead of clingfilm
•        Install a water filter to remove heavy metals and contaminants
•        Control humidity with dehumidifiers to prevent mold
•        Keep air-purifying plants like peace lilies
•        Swap synthetic air fresheners for essential oil diffusers
•        Use non-toxic laundry options like laundry balls
•        Cook with stainless steel, cast iron, or ceramic instead of Teflon
•        Choose natural rugs and carpets to avoid synthetic toxins.

5. NOT CONSIDERING THE COSMETIC PRODUCTS YOU USE

Many personal care products contain chemicals that can burden your body's detoxification system. To minimize this:

•        Opt for cosmetics and skincare items free from parabens, phthalates, and synthetic fragrances.
•        Familiarize yourself with common harmful ingredients and avoid products that list them.
•        Shop in health food stores, which usually have a wide range of ‘free from’ cosmetic products

6. OVERLOOKING HYDRATION & EXERCISE

Exercise plays a key role in a detox program by enhancing circulation, promoting lymphatic drainage, supporting the body's natural elimination pathways and reducing stress. ⁸For optimal detox support, combine gentle exercises like yoga and walking with some sweat-inducing workouts like cardio and strength training. Saunas are also great for enhancing toxin elimination through the skin.

Proper hydration is also vital for detoxification. Water is essential for supporting kidney function, flushing out toxins and aiding digestion. For best results:

•        Start your day with warm water and lemon
•        Drink 8-12 cups a day, sipping consistently throughout the day
•        Include herbal teas and infused water with ingredients that support detoxification like ginger, mint and cucumber
•        Keep an eye on your urine colour. Dark yellow suggests you are not drinking enough
•        Incorporate stress-reduction techniques such as meditation, yoga, or deep-breathing exercises to support your body's detoxification pathways.

Periodic detoxing is a great way of dealing with the accumulation of specific toxins that may not be adequately detoxified and excreted daily. By being mindful of these common detox deal breakers, you can enhance your body's natural ability to cleanse and rejuvenate, leading to a healthier and more vibrant you this spring.

 Editor: Alejandra Toro, Pshychologist, MSc Nutrition and Behaviour 

References

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2.         Vitale M, Costabile G, Testa R, D'Abbronzo G, Nettore IC, Macchia PE, Giacco R. Ultra-Processed Foods and Human Health: A Systematic Review and Meta-Analysis of Prospective Cohort Studies. Adv Nutr. 2024 Jan;15(1):100121. doi: 10.1016/j.advnut.2023.09.009. Epub 2023 Dec 18. PMID: 38245358; PMCID: PMC10831891.
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8.        Kim, Mi & An, Chang & Kim, Hae & Kim, Jeong-Lae. (2024). Effect of a Manual Lymphatic Drainage with Rehabilitation Exercise on Edema, Pain, And Lower Extremity Function in Gynecological Cancer After Surgery. International Journal of Religion. 5. 511-522. 10.61707/ws4f3m67.