HERE'S THE SMARTER WAY TO DETOX
At this time of year, we read a lot about inner cleansing, but does it work and can it improve your running?
• What is a detox?
Putting it simply, the process of detoxification refers to the removal of toxic substances from the body. This activity goes beyond the work of the liver; it also involves your kidneys, lungs, colon and skin. The toxins in question are potentially harmful substances that are either endogenous (produced by the body) or exogenous (made outside the body). Exposure to toxins and toxic substances can cause harm to the body through cellular and organ damage, and provide an environment in which illnesses are more likely to develop, so eliminating these substances as much as possible is advised to keep you fit and healthy.
• Does detoxing work?
A lot of people refer to detoxing in the same way as they talk about crash-dieting. A week-long detox or cleanse will not magically reverse years, months or even weeks of unhealthy living (or that festive overindulgence, for that matter). If you are healthy, your body’s detoxification systems act efficiently and carry out their jobs day-to-day, whether you are ‘detoxing’ or not.
• What’s the best way to detox?
There are two main ways you can support your body’s natural detoxification. Firstly, ensure you are getting enough dietary fibre, which supports healthy elimination of waste from the bowel. If you have a diet lacking in fibre and aren’t having regular bowel movements, the body may reabsorb filtered toxins. Eating a wide range of vegetables is a great way to increase your fibre intake. Secondly, drink plenty of water, to aid elimination of waste via the kidneys.
• Detox dos and don’ts
DO support the body’s elimination systems by taking in fewer toxic substances in the first place.
DO look beyond the obvious toxins. We all know that alcohol, cigarettes, processed foods and drugs damage our health, but keep in mind other toxins found in cosmetics, home cleaning products and other sneaky sources. Phthalates, triclosan and BHA are all chemicals to look out for.
DO consider a quality detoxification supplement. While there are plenty of detox products to avoid, supplements such as milk thistle may be useful. It has been shown to help with the treatment of some liver conditions and can protect it against toxins.
DON’T try a juice cleanse to detox. If your juices are based on fruit, you will be consuming a large amount of fructose (fruit sugar), which is not supportive of liver health. Also, the liver needs amino acids for effective detoxification; they come from protein, which a juice cleanse lacks.
DON’T buy into the label ‘detox’ without doing your homework. Detox teas and supplements are unlikely to be significantly useful on their own.
DON’T forget that running is a great way to detox. Regular exercise helps to stimulate the body’s detoxification process, so by running you’re boosting your body’s ability to detox and, in turn, enhancing your performance.
• The last word
No detox diet will be as beneficial as simply lowering your body’s overall exposure to toxic substances in the first place. So, rather than embarking on a week-long detox this year, hit the ground running by making healthier lifestyle choices that will result in a healthier body and mind.