Detox Myth – What is really true about detoxification?
Do you often feel tired and worn out, suffer from mood swings or have bad skin? Then you may have heard this advice before: it may be time to detoxify your body! The possible causes range from stress to infections that have not been cleared up to excessive training. If these factors are combined with an unhealthy diet, toxins can supposedly build up in the body and insidious toxins and silent inflammations can develop in the body. In this case, the solution is often: detox. Detoxify your body properly and flush out the nasty toxins! But does it really work or is it all just a misconception? We get to the bottom of the detox myth.
Detox is more than just abstinence – the intake of nutrients is more important.
Detox – What does that actually mean?
Detox comes from the English term “detoxification”. In its original sense, it meant weaning yourself off drugs and other toxic substances. However, the term is now used more broadly and refers to all measures that can be used to rid the body of accumulated toxins. This usually means giving up coffee, nicotine and alcohol, fast food and sweets in favour of herbal teas, juices or smoothies and a balanced and fresh diet. But it goes even further: the body should be actively supported in the detoxification process. In addition to diet foods, there are also supposed miracle plasters, foot baths and similar products that promise rapid detoxification. The body is already quite good at this discipline - thanks to the performance of very different organs.
Which organs rid us of toxins?
Depending on whether it is harmful substances from food, toxins, harmful metabolic products (such as free radicals) or pathogens fought by the immune system, the healthy body has very different ways of ridding itself of harmful substances. Essentially, these are:
- The skin: When healthy, the skin forms a natural protective layer against toxins, germs and pathogens of all kinds thanks to the acid mantle and the associated microbiome. Natural skin care products help to maintain this protective layer. In addition, tiny amounts of toxins are removed through the pores with sweat. However, the effect is much less than is often advertised: studies show that the concentration of harmful substances in sweat is so low that they hardly play a role in detoxification. The function of sweating is primarily to cool down - not to excrete toxins or metabolic products.
- The liver: Together with the kidneys, it is considered the main detoxification organ. Many metabolic processes produce toxic byproducts that are rendered harmless by the liver. For example, harmful ammonia is converted into urea. In addition, many medications, hormones, defective cell residues and bacteria are disposed of via the liver. Heavy metals such as lead and cadmium are also rendered harmless and excreted via the liver. The liver also plays a key role in breaking down alcohol by converting it into fat. This is not only deposited on the stomach and hips, but also on the liver itself, thereby impairing its function.
- The kidneys: The kidneys filter the toxins from the blood and excrete them in the urine. The kidneys also regulate the water and electrolyte balance, as well as the pH value of the blood. They therefore play an important role in adjusting the acid-base balance in the body. The kidneys also produce various hormones. One of these is calcitriol, an active form of vitamin D3 . Calcitriol plays a role in regulating calcium levels and is also important for the immune system.
- The intestine: This is where nutrients are absorbed and metabolic products are excreted. The key to this is an intact intestinal wall with its countless depressions - the intestinal villi - and the microbiome that resides on it. This complex ecosystem is essential for our ability to absorb nutrients. Our immune system is also closely interrelated with the intestinal microbiome. Toxins ingested with food, but also medications, especially antibiotics, can have an adverse effect on the function of the microbiome.
Where do the harmful pollutants come from?
Signs of high levels of pollutants
Our body lets us know in a variety of ways when something is wrong with its defense mechanisms. A good sense of your own body can help you recognize your own needs early on. Signs of high levels of pollution can include:
- fatigue, lack of motivation
- Headache
- weight gain
- excessive sweating, night sweats
- cramps
- joint pain
- impure skin
If symptoms occur more frequently or over a longer period of time, it is generally advisable to visit your family doctor. Blood tests and a nutrient analysis can provide important information about existing illnesses or hidden/silent inflammations .
Detox and the mysterious toxins
In connection with detox, the term purification is often used. It is easy to imagine how harmful toxins build up throughout the body, in the intestines and in the blood vessels, and clog up your health. With the right remedies, the toxins are then dissolved and flushed out of the body. Unfortunately, it is not quite that simple. Even if the toxins work well as an image, there is still no medical evidence of their existence. Nor have any toxins been found in healthy people to date, which are deposited in large quantities in fat and connective tissue. The situation is different in the case of real poisoning or damage to the liver or kidneys. In this case, however, other medical measures are also indicated. Detox programs usually lack a definition of which toxins are specifically to be purified from the body. Most of the time, toxins are only mentioned vaguely in general. However, this means that no serious evidence can be provided as to whether the respective (plant) active ingredients are actually suitable for detoxification.
Detoxification on a chemical level?
There are no miracle cures that absorb all harmful substances like a sponge and remove them from the body in a completely non-specific way. However, it has been well researched which vitamins and nutrients the body uses to deal with harmful substances and toxins. Antioxidants such as vitamin C are able to bind harmful free radicals and render them harmless. In addition, substances such as alpha-lipoic acid form chelates that can absorb certain metal ions in their midst. This means that alpha-lipoic acid can help the body to eliminate various toxins such as lead, mercury or fungal toxins. These are just two examples of the large number of nutrients that the body uses to deal with poisoning or to provide energy for complex metabolic mechanisms. Detox should therefore be viewed more as a means of relieving the burden on the natural detoxification organs and supplying them with the right nutrients.
How Detox Can Actually Work
In the best case, detox is the avoidance of harmful substances in favor of an increased intake of healthy nutrients. At the same time, the metabolism should be boosted through regular exercise. It is already clear that detox is not a short-term project. Short-term success may be achieved by avoiding stimulants such as alcohol and tobacco, as the toxins they contain put an excessive strain on the body. Anyone who notices signs of contamination should plan for the long term. Detox can then be used as a sensible starting point for a change in diet in order to achieve lasting success.
The first step to a meaningful detox: eating consciously
Fatty, salty, sweet and carbohydrate-rich food, which is still too often offered in canteens and convenience foods, may please the taste buds, but it puts a strain on the liver and kidneys. Vitamins, micronutrients and plant fibers, which are particularly valuable for the microbiome and metabolism, are often missing. Smoothies, which are often used for detoxing, provide all of this. They can also help to readjust the sense of taste and enjoy the natural taste of fruit and vegetables. This is possible without flavor enhancers, fat and sugar. However, if you have previously had little interest in greens in general, you should start with fruit smoothies. Mixtures such as nettle, spinach, broccoli and sorrel are more suitable for advanced detoxers.
Conclusion
Anyone who notices that they have an unhealthy lifestyle and perhaps even notices signs of hidden inflammation can certainly counteract this with a detox diet: avoid toxins, take in nutrients. But it will only be successful in the long term if this serves as the initial spark for a change in lifestyle and diet.
