In antiquity, rituals were used to purify both spirit and body. With advances in technology and the refinement of marketing techniques in recent decades, the idea of purification has been revived in the form of “detoxification,” a concept that capitalizes on people’s fears related to pollution, unhealthy diets, and sedentary lifestyles.
Myth: detox diets are necessary to cleanse the body.
Today, a growing “industry” promotes—through social media, magazines, and lifestyle websites—the supposed need to detoxify the body by combining dietary regimens, chemical compounds in the form of pills or capsules, juices, water, and procedures designed to accelerate digestive transit. All of these claim to eliminate metabolic by-products from the body, some of which are labeled as toxins.
Toxins: a proper understanding
The term “toxin” is often misused and commonly associated with the idea of poison. Strictly speaking, it refers to metabolic products of cells or living organisms, usually protein in nature. Many people, however, use it to describe the natural by-products of catabolism. Catabolism is the process by which the body breaks down large food molecules in order to release energy or support other biochemical processes. Common catabolic by-products include lactic acid (produced in muscles after exertion and involved in energy generation), ammonia (a by-product of protein breakdown), urea (produced in the liver to neutralise and eliminate ammonia), and carbon dioxide (a metabolic waste product expelled through breathing after energy is generated in cells). Through specialised mechanisms, the body ensures that these substances remain within proper amounts and in constant balance. However, during the breakdown of dietary components, unstable molecules known as “free radicals” are also formed, and their accumulation can become toxic to the body.
Natural detoxification mechanisms
There are also toxins that come from external sources, either introduced into the body or generated during the processing and preparation of food and beverages. Fortunately, the body carries out its own physiological “detoxification” processes through the liver, lungs, kidneys, colon, lymphatic system, and skin. When these organs function properly, they are highly effective at eliminating toxins.
The liver is the star of this process, performing more than 500 functions. It neutralises toxins carried by the blood from the intestines (via the portal vein) using a wide array of enzymes, a capacity that is also shaped by each individual’s genetic profile. The large intestine, or colon, concentrates and removes toxins from the body through stool; the kidneys excrete them through urine; and the skin eliminates them through sweat and sebum. In all of these processes, blood acts as the transport medium, circulating through each organ and effectively “washing” the entire system.
It is important to remember that, in the absence of dysfunction in these organs, toxins do not accumulate in the liver, the kidneys, or the intestines.
The truth about detox programs
Vague, nonspecific symptoms such as headaches, fatigue, bloating, weight gain, or skin changes are often attributed to these so-called toxins in order to justify detox programs.
Detox programs typically aim at weight loss by reducing the intake of high-calorie, low-nutrient foods and by eliminating excess water from the body. However, the weight loss is often temporary; after the detox period ends, weight frequently returns, along with previous eating habits. People tend to feel better simply because they have eaten less and given their digestive system a period of rest. That said, there is no strong, high-quality scientific evidence to support the short-term benefits of commercial detox programs.
It should also be noted that laxative procedures, such as enemas, can be risky. In addition to immediate symptoms like bloating, cramps, nausea, and dehydration, they can disrupt the balance of bacteria in the colon and cause serious disturbances in the body’s acid–base balance (metabolic acidosis), which in severe cases can progress to coma and even death.
Although the idea of detoxification may sound appealing, it is essential to rely on scientific evidence and to understand that the body already has the capacity to eliminate “toxins.” Rather than seeking external, often costly solutions, the best approach is to support our health through a balanced lifestyle, healthy eating, and adequate hydration. By avoiding alcohol and highly processed foods, we reduce the intake of harmful substances, which the body then eliminates through normal physiological processes. A healthy diet, sufficient sleep, regular physical activity, and limiting less healthy food choices to small, occasional portions are safer—and certainly more affordable—ways to feel better and more energised.
Additional bibliography:
- “The dubious practice of detox”, in Harvard Health Publishing (online), 1 May 2008, available at https://www.health.harvard.edu/staying-healthy/the-dubious-practice-of-detox [accessed on 16 October 2023].