Detox fatigue

COMING CLEAN Do you really need to detox?

CLEANSE DIETS PROMISE PLENTY OF HEALTH PERKS, BUT DO THEY DELIVER? WORDS KAREN FITTALL

You may be considering a detox to help the body deal with the overindulgence of the festive season or to put a pep in your step and hit the ground running in the year ahead. It couldn’t hurt, right? “Unless it’s very restrictive, following a typical detox diet for a few days is unlikely to have few real health risks in otherwise healthy adults,” according to dietitian and nutrition research scientist Tim Crowe.

Short-term pain for long-term gain?

Tim Crowe says the idea we need to follow a special diet to help our bodies eliminate toxins is not supported by medical science.

“A 2015 critical review of detox claims that was published in the Journal of Human Nutrition and Dietetics found no compelling evidence to support the use of detox diets for either weight management or toxin elimination,” Dr Crowe says.

“The fact is healthy adults have a wonderful system for the removal of waste products and toxins from the body.

“Our lungs, kidneys, liver, gastrointestinal tract and immune system remove or neutralise toxic substances within a few hours after we encounter them,” he says.

“Plus, on top of the fact that simply not putting toxins in your body for a certain number of days isn’t detoxing, if detox diets genuinely worked, they would eliminate toxins at a faster rate than what your body normally does — and there’s no evidence to support that.”

The feel-good factor

Then why did that friend of yours, the one who declared alcohol and gluten, and sugar, salt and fat-laden foods no-go zones in favour of “eating clean” for two weeks, feel so good — and dropped a fair few kilograms to boot?

“Many people do feel better for following a detox diet,” Dr Crowe says.

“But this has little to do with the elimination of toxins. Anyone, but particularly someone who had a poor diet to start with, who eats more fruit and vegetables, drinks more water, eats fewer foods high in saturated fat and added salt and sugars, and drinks less alcohol will naturally feel better.

“As for weight loss, this is easily explained by the restrictive nature of detox diets, which cut kilojoule intake dramatically. But any weight loss achieved is temporary and is the result of a loss of water and glycogen, rather than body fat. The weight is easily and rapidly regained once the person goes back to a normal eating plan.”

Missing the point

For naturopath Rebecca Warren, one of the biggest issues is the quick-fix mentality that most people associate with the word “detox”.

“It doesn’t ask or address why you might be feeling sluggish or why you might need a detox in the first place,” Rebecca says.

Not only does this potentially risk overlooking symptoms of more serious health issues, she says it also promotes the idea that you can lead an unhealthy lifestyle for most of the year and then reverse any damage by detoxing for a few days. “And that simply doesn’t work,” Rebecca says.

Do this instead of detoxing ...

So, what can you do if you feel your health needs a helping hand?

“When naturopaths talk about detoxification, rather than trying to eliminate toxins it’s really about optimising the way the body’s own detoxification processes are working,” Rebecca says.

“For example, the liver relies on amino acids to function well, so it’s really important that you’re eating enough good-quality protein — and not just for a week or two, every day.”

In fact, she says what people often need when they feel like ”a detox” is something called “re-nourishment”.

“When people feel sluggish or lacking energy they automatically think ‘what do I need to quit or eliminate?’ instead of thinking ‘what might I need to add to my diet?’”

For example, only one in 13 Australian adults eats the recommended five or more serves of vegetables a day.

“You might be feeling a bit ordinary simply because you don’t have the right fuel that you need. So, as well as going easy on things like alcohol, ensuring your daily diet is nutrient-dense and contains plenty of fibre and protein is vital,” Rebecca says.

“My top tip is to make sure every meal you eat contains at least three different coloured vegetables or fruit.”

EVERY MEAL SHOULD INCLUDE AT LEAST THREE DIFFERENT COLOURED VEGETABLES OR FRUIT.

BUDDHA BOWL SERVES 1

Packed with vegetables, fibre and protein-rich legumes, this meal makes an ideal addition to your daily “re-nourishment” plan.

● 1 tbsp olive oil ● 2 cups kale, chopped ● 1 spring onion, chopped ● 2 cups baby spinach ● 1 tbsp tamari ● ½ cup brown rice, cooked ● ½ avocado ● ½ cup baby tomatoes, halved ● ¼ cup tinned chickpeas ● ¼ cup kimchi or sauerkraut ● 1 sheet seaweed, torn ● 1 tsp sesame seeds, toasted

Place a medium-sized saucepan over medium heat and pour in olive oil. Heat for 30 seconds, then add kale and spring onion. Cook for 3-4 minutes, stirring constantly. Add spinach and cook for a further 3 minutes or until wilted. Pour in tamari and stir.

Plate rice in a medium serving bowl. Top with the sauteed greens, avocado, baby tomatoes, chickpeas and kimchi.

Sprinkle with torn seaweed and sesame seeds. Serve immediately.