The best post-holiday detox program
The end-of-year celebrations are often followed by a host of resolutions, starting with following a detox program. In the form of a food supplement, drink or diet, the detox cure would allow the body to eliminate the toxins accumulated in the body. So what about detox? And above all, what principles could be used to develop the best post-holiday detox program?
Principles of detox
Detox, short for detoxification, is initially a natural process that eliminates toxins and waste from the body , in order to maintain normal physiological functions (stable weight, strong immune system, good quality sleep , vitality, etc.) . This process is carried out by different organs , called emunctories. These are the liver, kidneys, intestine, lungs and skin. These organs will therefore limit the entry into the body of toxic substances, neutralize them and eliminate them.
The detox belief is that when the body is subjected to multiple aggressions such as cold , poor diet, a stressful and/or irregular rhythm of life, the emunctory organs could no longer fulfill their protective and purifying role and that they would have therefore need to “lighten” their task, under penalty of saturation.
It would therefore be beneficial to follow a detox program, combining generous hydration, diet, sleep and physical activity, to relieve the body and compensate for possible excesses. The detox would be all the more necessary after the holidays , where caloric and watered meals and physical inactivity would have put our body to the test.
What detox program to follow after the holidays?
The best detox program after the excesses of the holidays is undoubtedly the one that respects the body :
- Without over- or under-hydration
- Providing all the nutrients necessary for the proper functioning of the body
- Does not represent a violent upheaval for the body
- Combining dietary measures and physical activity
Very strict detox programs, which are long term (i.e. beyond 7 days) should be avoided . Instead of detoxifying, they put the body under unsavory stress.
1- Stay hydrated
The holiday season often brings with it increased alcohol consumption. A good detox program must avoid alcohol , which is very caloric and dehydrating. In addition, alcohol over-stresses the liver , because it contains only simple sugar. We would therefore prefer:
- Lemon water (if tolerated) in the morning on an empty stomach, to rehydrate the body after the night.
- Water , still or sparkling, throughout the day. It may be interesting to alternate spring water with low mineral content and mineral water, in order to vary the intake.
- Tea and green tea , diuretic drinks, very rich in antioxidants. Moreover, tea should be consumed away from meals (to avoid causing minerals to leak into the urine) and before bedtime (it contains theine, a stimulant).
- Homemade juices, if possible based on seasonal fruits and vegetables, to take advantage of many vitamins.
- Draining herbal teas (red vine, cherry stalk, piloselle , meadowsweet) and/or digestive (artichoke, liquorice, lemon balm, black radish), if you feel a little “heavy”.
It is obviously a question of drinking in reasonable quantity (1.5 to 2 liters per day). Drinking too much does indeed carry risks, ranging from hyperhidrosis to hyponatremia.
2- Favor fruits and vegetables
The best post-holiday detox shouldn’t be just a bowl of soup, but should provide everything the body needs to function optimally. Also :
- Fruits and vegetables should be favored and eaten at every meal. We prefer seasonal products, to fully benefit from the vitamins and fibers they contain. So we can eat citrus fruits , root vegetables (carrot, parsnip, Jerusalem artichoke, celery), crucifers (if well digested), salad (lamb’s lettuce, escarole, oak leaf, spinach), pears, kiwis, leek, beetroot.
- In order not to see your muscle mass melt away like snow in the sun, it is essential to continue to consume proteins, lean if possible. We will therefore bet on poultry , fish , eggs , lean dairy products or vegetable proteins (legumes such as split peas or white beans).
- Mono- and polyunsaturated fats are beneficial to the body. Also, even in detox, it is important to maintain a lipid intake: first cold-pressed oils, oilseeds (walnuts, almonds, hazelnuts), non-smoked fatty fish (sardines, herring, mackerel).
- Low glycemic index complex carbohydrates are also essential for the body, especially the brain. To avoid cravings and fatigue , breakfast and lunch should include raw or whole grains – pasta, rice, semolina, bulgur, boiled potatoes, sweet potato.
For an effective detox program, it is a question of avoiding: sugar (already consumed in excess during festive meals), prepared meals, junk food , saturated fats.
3- Restore a healthy lifestyle
Meals that go on forever, a sedentary lifestyle, irregular bedtimes (New Year’s Eve requires)… During the holidays the body is subject to a disjointed rhythm. For an effective detox, it is:
- Restore a regular sleep rhythm : go to bed and get up early, sleep in a calm and cool atmosphere with avoidance of light and screens.
- Adopt a healthy sports routine, which you will follow all year round: daily walking, endurance activity ( running , cycling, brisk walking, etc.) twice a week, yoga stretching and fitness exercises ( even at home ). Sport has many benefits: muscular, cardiac, respiratory, emunctory, psychological. In addition, it allows you to maintain a healthy weight , which is not insignificant in the context of a detox program.
- Stick to a breathing and meditative routine. Abdominal breathing helps to renew the air in the lungs and release the tensions of the diaphragm. As for meditation, it allows you to get rid of stress (of which the end-of-year celebrations are sometimes a source), to refocus on yourself and to have clearer ideas. A kind of brain detox!
- If you have the possibility, you can also take advantage of the virtues of steam baths (sauna, hammam). The heat opens the pores and sweating detoxifies the skin in depth. Otherwise, a bath with essential oils (citrus, lavender, cypress) can also be beneficial for body and mind.
The limits of detox
Some health professionals oppose the idea that a detox program is necessary for the body to recover from the excesses of holiday meals.
This is for example the case of David Bender, Professor of nutritional biochemistry at the University College of London, who explains in his book The Detox Delusion (1) that the body does not need a boost to detoxify , since it has organs of elimination to eliminate toxins. Also, he thinks the philosophy behind detox is wrong. It is based on the idea that the toxins that the body accumulates are responsible for a metabolic slowdown , weight gain and general malaise. However, according to him, it is unlikely that the dispersion of its toxins is facilitated by cosmetic treatments or tea.
Other doctors are even more alarmist: they see detoxification as a source of health risks :
- The body could be destabilized by a sudden change in diet and react accordingly (digestive and transit disorders, for example).
- A prolonged detox could encourage muscle wasting, a slowing of the metabolism and therefore a yoyo effect , when resuming a “normal” diet.
- Repeated detoxes, based on a diet low in protein and fatty acids, could lead to metabolic acidity, which could ultimately lead to a coma.
- The massive elimination of water, as recommended by the detox, could cause deficiencies in essential minerals (since carried out in the urine). This would result in fatigue, cramps, low blood pressure and dehydration.
- Mono diets, often described as detoxifying, lead to deficiencies. They could also cause serious eating disorders (2) .
Finally, some nutritionists , like Florence Rossi, spokesperson for the French Association of Dietitian Nutritionists, think that following a detox program is useless. Dr. Rossi stresses the importance of maintaining a balanced diet , even after the excesses of holiday meals. The body needs, even the day after a rich meal, contributions in proteins, lipids and carbohydrates. So she simply advises to:
- Reduce (but not eliminate) fat for a few days
- Give preference to dairy products, fruits, vegetables and starchy foods
- Drink water instead of alcohol
- Avoid sweets, ready meals, salt
A detox program above all based on common sense.
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.