Our liver is the largest gland in the body that metabolises food and processes toxins. The process of detoxification is therefore fundamental to a long, healthy life. Furthermore, oxidative stress (caused by the free radicals that result from toxins) is an underlying contributor to most chronic liver conditions. But what about detox diets? These diets have become extremely popular in recent years. There are various ‘types’ of detox diets, such as the celery juice cleanse. But the question should be asked: are they really beneficial for our wellbeing and do they do what they claim?
A detoxifying lifestyle is a holistic approach to wellbeing. It involves sufficient water hydration and proper nutrition, as well as good quality sleep, minimal stress, practising regular relaxation techniques, saunas, chelation therapy, fostering healthy relationships, and regular physical exercise. The goal is also to eliminate environmental toxins as much as possible. Examples of toxins include electromagnetic radiation and pesticides. Harmful exposure to heavy metals such as lead or mercury can also lead to liver poisoning.
In practice, adopting a detoxification lifestyle is challenging. In particular, it can be near impossible to completely avoid environmental toxins. In today’s modern world, there is a widespread use of chemicals, food additives, herbicides, microbials, and medicinal and recreational drugs. Therefore, the purpose of a focused period of detox is to cleanse the liver of internal toxins. By abstaining from food that can be high in toxins, it allows the liver to rest, giving it time to purge toxins from the body.
As the processing of toxins intensifies, free radicals increase. An effective detox regime requires an elimination of food and drink that contributes to the toxic load on the liver. This includes alcohol, highly caffeinated drinks, food tainted by toxic agricultural practices, trans fats, and charbroiled meat. When the liver releases toxins during a cleanse, there may be some symptoms including headaches, bloating, constipation, and diarrhea. This is because release of toxins results in greater levels of circulating free radicals (and oxidative stress). A greater amount of antioxidants is needed to combat this increased level of oxidative stress.
Hippocrates said it best when he stated, "Let food be thy medicine...". The purpose of a liver cleanse is to focus on eating plant-based forms of antioxidants that combat the increased level of oxidative stress. For example, tomatoes, watermelon, and grapefruit contain an antioxidant called lycopene. Polyphenols are another antioxidant source, found in green tea, pomegranates, and raspberries. Thiols perform an important role in reducing the level of free radicals produced by toxins. They are found in onions, leeks, garlic, and cruciferous vegetables (this class of vegetables is explained below). Anthocyanins (such as blackberries and blueberries) are another group of nutrients that promote an antioxidant effect in the body. Another very commonplace fruit absolutely packed with nutritional goodness is the humble apple. The apple contains around 700 phytonutrients, which protect against infection and disease.
Cleansing the liver has been shown to provide several benefits. It can help with weight maintenance and improved sleep. It promotes good cardiovascular health and healthy levels of cholesterol. It may reduce joint pain or back pain. A liver detox can also improve kidney function. This leads to improved levels of electrolytes, which helps to regulate blood pressure.
Celery is an antioxidant with healing compounds. Using vegetable juice allows the liver to detox itself and remove toxic waste from the large intestine, and celery juice has been a popular choice for centuries. It is effectively a herbal remedy, and studies support the health benefits of celery. For example, celery seeds reduce inflammation and increase immunity. A celery juice liver cleanse detox aims to clean the liver, ultimately increasing energy levels.
There have been very few studies done on the liver detox diet or cleanse. However, one study found that following a nine-day liver cleanse programme, 89% of participants showed an improved liver profile. The diet programme consisted mainly of healthy eating with a significant focus on green leafy vegetables and fruits (especially apples), celery juice, and lemon juice, followed by a juice-only day on Day 9 (the final day of the cleanse).
Eating green leaves (known as cruciferous vegetables) promotes good liver health. Cruciferous vegetables include leafy green vegetables that belong to the Brassica plant species. The name derives from their flowers that contain four petals forming the shape of a cross. Examples of cruciferous vegetables include bok choy, brussels sprouts, broccoli, rocket, cabbage, cauliflower, daikon radish, horseradish, kale, turnip, wasabi, and watercress.
Herbal supplements are popular, however care is needed before starting a herbal supplement. This is because of the risk of hepatic toxicity, which has been associated with some ingredients within herbal remedies or supplements. The Drug-Induced Liver Injury Network has studied herbal supplements and liver failure and found that cases increased from 7% to 20% between the years 2007 and 2013. Pre-existing factors such as previous levels of alcohol consumption may also interact with herbal supplements. If you are diagnosed with a liver disease, it is especially important to consult your healthcare professional before attempting any detox regimes or supplements.
A balanced healthy diet is vital for maintaining good liver health. Of course, prevention is better than cure. A long-term diet that focuses on green leafy vegetables and a variety of fruits will help keep the liver healthy and strong. However, a detox may have benefits to help eliminate an overload of toxins from the body. Seek healthcare advice from a suitably-qualified professional before, during, and after a detox regime to ensure you are getting the right nutrients. Remember, any changes to your lifestyle need to be monitored to ensure you are doing the best for your health. ?
