FIRST OF ALL, WHAT IS A CLEANSE?
It can be called a detox as well and they are designed to rid your body of toxins and can take the form of a fast, a diet, a drink or supplementing of some type. A cleanse can also be about reseting your gut biome. To be honest, there is no conclusive medical evidence that supports cleansing as a way to eliminate toxins. So then why do so many people do it? Well, as someone who has done cleanses and detoxes, I can say that the way your body feels during a cleanse can be enough to make you become a believer- it starts off difficult and you feel foggy, but eventually you feel amazing… But cleanses are NOT for everyone and can often do harm. If the premise on why you are doing a cleanse is a short term fix or unrealistic and you don’t understand that backlash can occur from doing a cleanse, you can set yourself up to be left unhealthier in the long run… So let’s get clear on the good, the bad and why a cleanse could be necessary.
Let’s look at the cons first so we can be upfront about some of the consequences of cleansing.
Many times these diets are low in calories and can leave you feeling lethargic and without energy.
Being low in calories, a cleanse can disrupt your metabolic rate and effect your blood glucose levels (which then can cause a sensitivity to insulin which if done too often can cause insuline resistance. Insulin resistance can result in your body storing more fat.)
Initially it may help decrease constipation, but it can disrupt your natural rhythm of going to the bathroom and cause GI distress if it is too harsh for your system to handle
Cleanses are usually low in protein and protein is the building blocks of muscles, so while ok for short term use, long term cleansing is not healthy in the long run
If you have a history of eating disorders, then cleansing is NOT for you. Cleanses will create a sense of deprivation and this can set in the deprivation-binge cycle that characterizes many eating disorders. It can also ignite an anorexic or orthorexic mind set in severe restriction and using food as a way to control one’s life. If you have a history of an eating disorder and are set on doing a cleanse, make sure you are under the supervision of a medical professional who knows of your history and whom you are committed to being honest!
What are some of the pros to a cleanse?
Weight loss can occur but we have to be realistic that any time we reduce our caloric intake, weight loss will usually occur. But is it sustainable? Is it mostly water weight? I don’t see an issue with doing cleanses if you are in a realistic mind frame which is- you could gain the weight immediately when starting to add back in more foods.
There is a benefit to the increased intake of veggies and fruits with a surplus of minerals and vitamins. You may see your skin glow, your hair and nails grow and get stronger.
If you suffer from constipation a cleanse may help relieve your symptoms. But we also have to note that if its too harsh of fibers or laxatives, that can also have a negative effect (see above in cons). The key would be to see what you could sustain from the cleanse (additional fruits and veggies in your diet, aka fiber) that would result in maintaining a normal bowel movement routine.
Healthy habit creation. For me, the benefit of a cleanse often comes from what I then sustain as part of my normal routine. ie. since doing a cleanse in 2011, I have been making shakes in the morning with veggies and fruit. This became a part of my lifestyle and not just a one and done thing!
A cleanse can help identify food sensitivities. This one is a big one for me. I would get weird rashes and inflammatory responses and often I wasn’t paying attention to what caused it. I learned over time more about inflammation and how that played a part in how I responded to some foods as well. I know that when my body is already in an inflamed state (from excess working out, excess intake of: sugar, wheat or cheese) that I will have a sensitivity to some different foods. I learned this because my body became less inflamed during a cleanse.
Discipline development and emotion regulation. We live in a society where we don’t want things to be hard. We don’t want to be hungry or uncomfortable. The thing I learned when cleansing is what I’m capable of. I’m capable of withstanding hunger. I have to be very vigilant that the hunger doesn’t create a sense of deprivation (see above for deprivation-binge cycle) and when my mindset is truly about creating healthy change then I can look at the cleanse as strength building- developing discipline. I then feel really good about myself when I have done something difficult. I also learned that I often like to eat when I feel a certain way- am bored, sad, lonely… When on a cleanse, I have to learn to face those feelings and not use food “to cope.”
NOW THAT WE HAVE TAKEN AN HONEST LOOK AT CLEANSING AND YOU HAVE THE INSIGHT TO DETERMINE WHETHER YOU ARE IN THE RIGHT MINDSET FOR A CLEANSE… HERE ARE SOME GOOD REASONS TO DO ONE!
1. YOU FEEL MOODY, ANXIOUS OR DEPRESSED
Our happy hormone, serotonin, contributes to mood, sleep and appetite, and most of it is made in the gut. As our brain can’t store the nutrient (tryptophan) needed to make serotonin, you need a constant supply from the diet via the gut to help. Foods like bananas, chicken, turkey, milk and eggs are all rich in tryptophan.
If the gut is ‘leaky’ or not functioning properly due to a poor diet, you’re less likely absorbing tryptophan and making serotonin, potentially leaving you feeling moody, anxious or depressed.
2. YOU FEEL STRESSED
An unhealthy gut is unable to support you in times of stress due to low numbers of good bacteria. When you’re stressed, levels of the hormone cortisol in the body increase, which can lead to depression and other health conditions over time.
Eating a healthy diet can help increase the number of good bacteria (bifidobacteria), which have been found to reduce cortisol in your system and support the management of stress.
3. YOU SUFFER BLOATING, CONSTIPATION, DIARRHEA, PAIN OR EXCESSIVE GAS
The most common signs of gut dysbiosis or poor gut function are bloating, gas, pain, diarrhea and constipation.
When the balance of bacteria in the gut is upset – or the health and diversity of the intestinal ecosystem is off – the gut displays symptoms such as bowel irregularity or gas to signal that something is not right. Talk to your doctor if you are worried.
4. YOU HAVE SUGAR CRAVINGS
Eating a diet high in refined sugar and processed foods can feed the bad bacteria in your gut, boosting their numbers. This imbalance can lead to more sugar cravings as the bad bacteria thrive on sugar to live.
High levels of bad bacteria may see them feeding on your gut wall, causing molecules to ‘leak’ through into the bloodstream, leading to inflammation in the body. Inflammation has been linked to most chronic diseases including cancer.
5. YOU’RE ALWAYS SICK
Frequent illness or infections are signs of compromised gut function.
Having a diverse diet rich in plant foods like vegetables, fruits, whole grains and legumes can help feed the good bacteria, boosting their populations and boosting your immunity.
6. YOU HAVE FOOD INTOLERANCES
Food intolerances are different to food allergies, which are caused by an immune system reaction.
Food intolerances are not life threatening but can affect the quality of your life in that they cause symptoms like bloating, gas, diarrhea, pain, nausea or even skin problems and headaches. It is thought that the quality and balance of the gut bacteria may have some part to play.
7. HOW OFTEN YOU GO, WHAT YOUR POO LOOKS LIKE
I feel my best when I’m having a bowel movement once a day. So how often can be personal to you and your body, but I generally think most people should go once a day, but everyone has constitution. A cleanse can help you go more often so you can get a sense on whether your “three times a week” is actually normal or if you feel better going more often. There are lots of articles out there about what your excrement looks like. Many people don’t know that hard and dry poo is not a good sign. Or overly loose is not the norm either. Cleansing can often help you get to know your body better and you can get a sense on how your body feels if you are going more often and when your excrement has a differnet consistency. Let this be the goal: that you be the expert on what feels right and looks right for you. First things first though, it is alwasy recommended that you include your doctor or medical professional into this process especially if you are worried or if something has changed.
If you’re experiencing any of these problems…There are common mechanisms at play with these symptoms – inflammation, poor nutrient absorption and cell dysfunction, all of which are directly influenced by the function and health of your gut.
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