Detoxification is a popular buzz word, and is a practice that has been met with some degree of controversy. Numerous programs and commercial products from 3-day fasts to 21-day liquid diets promise the amazing health benefits of detoxification. But are detox programs really necessary, and do they really work?

Why detoxify?

Our bodies are naturally designed to eliminate toxins. Our kidneys, liver, lungs and skin are all involved in removing toxins via urine, solid waste, sweat, and the air we exhale. Some health professionals caution that detoxification programs are unnecessary, and may do more harm than good if they restrict essential nutrients.

Others, however, recommend regular periods of detoxification to keep the body’s systems functioning at an optimal level. The standard modern diet is composed of high quantities of processed foods that contain preservatives and other additives, and the number of environmental pollutants continues to increase. Evidence suggests that human body tissues store high levels of toxic chemicals from air pollution, food additives, pesticides, cleaning products, personal care products, and other sources.

The health effects of these stored toxins can be numerous and diverse. The University of Wisconsin School of Medicine and Public Health notes that an overtaxed or dysfunctional detoxification system can lead to symptoms such as fatigue, sleep problems, depression, anxiety, muscle aches, joint pain, sinus congestion, headaches, bloating and other digestive disorders, recurrent colds, premature aging, and low libido.

Elements of a safe detox program

A safe and effective detox program must do two things, according to Dr. Frank Lipman, director of the Eleven Eleven Wellness Center in New York. First, it must decrease the number of toxins going into the body. Second, it must support and enhance the body’s natural ability to eliminate toxins. Significant dietary changes are necessary for both steps.

Lipman recommends eliminating any foods from the diet that may cause reactions or that are difficult to digest, including gluten, dairy, caffeine, sugar, and all processed foods. Supporting the function of the detoxification system often means eating less food, supplying key nutrients through juices or soups, and possibly taking a probiotic to restore the balance of intestinal bacteria.

Yoga’s role in detoxification

One of yoga’s oft-touted benefits is its ability to help rid the body of toxins. Yoga helps improve circulation and push waste products through the body by pulling and twisting the internal organs and muscles. Some practices, such as Bikram yoga, intensify yoga’s cleansing abilities by literally turning up the heat to promote a profuse sweat that removes toxins from the body.

Some yoga poses that are particularly beneficial for detoxification include twists, which stimulate digestion and elimination by squeezing the abdominal organs, and inversions, which help promote circulation.

Detoxification and stress

Yoga is also an excellent way to relieve stress and promote improved mental and emotional health during a detoxification period. Ayurveda, an ancient healing science from India, teaches that toxic thoughts or emotions can also lead to physical symptoms. Therefore, a successful detoxification program must also promote the healthy flow of mental and emotional energy. In addition to yoga, try experimenting with other healing practices that promote holistic cleansing. Dr. Alejandro Junger, author of Clean: The Revolutionary Program to Restore the Body’s Natural Ability to Heal Itself, recommends finding something that makes you laugh out loud every day, writing in a journal, or expressing your artistic side by singing, painting, or engaging in other creative activities.

Duration and results

Detox programs can range from a few days to an entire month. The duration may depend on your desired results or your ability to commit to the necessary dietary changes. For your first detox, you may want to try three days to a week, and increasing the duration with each subsequent cleanse.

People who have undergone detox diets often report improvement or resolution of health conditions such as sinus congestion, digestive disorders, frequent headaches or colds, depression, skin problems, fatigue, and excess weight.

A word of caution: Talk to a healthcare professional before making any major dietary changes, especially if you are currently taking any medication. Some detox programs may use herbs that may interact with certain medications.

For more information, visit The University of Wisconsin School of Medicine and Public Health: A Seven-Day Program to Aid Digestion, Elimination, Detoxification, and Cleansing.