The Chronic Guide to Holiday Detox

The holiday season is here (um, how did that even happen?!) and for some that means copious amounts of eggnog and Grandma’s sweet potato pie. Going back for seconds and snacking late into the evening may be customary during the holidays, but it can leave you feeling blah afterwards. The research varies, but the average American gains between one and 10 pounds between Thanksgiving and Christmas. Don’t worry though; experts agree that a simple detox cleanse can get your gut back on track, even if you suffer from a chronic illness.

“Any detox is helpful,” says Taz Bhatia, M.D. (who goes by Dr. Taz), an integrative medicine physician, wellness expert, and founder of Centre Spring MD in Atlanta, who believes it's the best way to reset your body after over-indulging.

For the record, detoxing is not about starvation, it’s about eliminating toxins from the liver. “A three-day liver detox, a 10-day plan, or simply just drinking extra water are all forms of detoxing,” says Dr. Taz. “Without an optimally functioning liver, we can begin to feel worn down, moody, and may experience gas, bloating, and constipation.”

In case you're wondering, the body does detoxify itself naturally, but a good cleanse can help the process along. “Our liver is responsible for metabolizing fats, proteins, carbohydrates, bile production, excretion, blood detoxification and purification," says Dr. Taz. "It also stores glycogen, vitamins and minerals." In other words, your liver does a lot. And when it gets overloaded during the holidays, it could use a little help getting things back on track.

It takes a little self-control, especially after weeks of easy access to cookies and candy canes, but a detox that involves eliminating sugar and extra fat is one of the most effective ways to remove toxins and reset your body. (PS: Despite the trendy detox tagline, cutting out sugar and excessive fat is also known as healthy eating—just saying.) Results from a good detox will give you more energy and help you produce regular bowel movements.

Choose the Right Kind of Cleanse

According to market-research firm NPD Group, year-over-year sales of juicers rose 71% to $215 million in the United States. But despite its recent popularity on social media and among celebs, the cleanse fad is far from new. Its origins officially began 80 years ago in 1941, when alternative health practitioner Stanley Burroughs created the Master Cleanse and subsequently published a book on the topic.

The original cleanse consists of three phases: The first is the “ease in phase” —three days of eating just fruits, vegetables, whole grains, juices and broths. This is followed by the Lemonade Diet (main phase) which involves drinking a concoction of cayenne pepper, lemon juice, and maple syrup. The last phase is considered the “ease out phase” which mimics phase one but adds an herbal detox tea. The diet became famous after Beyoncé announced she used the method in preparation for her role in ‘Dream Girls’ back in 2006.

Still, what's good for Beyoncé isn't necessarily what's right for the rest of us, and experts caution that hopping on the latest trend could affect your health. “We all have detoxification systems, mainly in the liver," says Frank Lipman, M.D., chief medical officer at The Well, a wellness center in New York City that uses a holistic approach and science to treat chronic symptoms. "It metabolizes toxins and chemicals in the gut as well, so for me it’s about how you support the functioning of your gut and support the functioning of your liver so you can process those chemicals properly.”

“I’m not for all the juice cleanses (which can produce a sugar overload),” adds Dr. Lipman, who created The Well cleanse, which involves cutting out sugar including artificial sweeteners (he says a little monk fruit sweetener or Stevia is OK) and grains for a few weeks. Instead, you'll consume a combination of wild caught fish, vegetables, low sugar fruit, green smoothies, and supplements that support gut health.

Consider Your Condition

It’s important to note the detox process is not one size fits all, especially if you struggle with a chronic illness. That Lemonade Diet may have worked for Beyoncé, but we all have different health histories.

A cautionary tale can be found in one study that was done on a 60-year-old woman struggling with jaundice, weakness, lethargy, and scleral icterus. For 14 consecutive days, she underwent an herbal tea detox—drinking Yogi Detox tea three times a day. By the end of the trial, her liver tests were elevated, and an ultrasound-guided liver biopsy revealed necrosis, or death of cells and tissue. Experts concluded that prolonged use of some of the tea’s ingredients were the cause.

On the other hand, some people can benefit significantly. In a study published in Nutrition Research, a group of overweight women who underwent a low-calorie detox program saw a reduction in body weight, percentage body fat, body mass index, and waist-hip ratio. The women consumed a low-calorie diet along with a mixture of organic maple, palm syrups, with lemon juice for seven-days (sound familiar?) followed by four days of transitional foods (a.k.a. foods that are easily digestible). In addition to weight-loss benefits, researchers discovered a reduction in the women's C-reactive protein levels and insulin resistance, suggesting the detox diet might help prevent cardiovascular disease as well.

Which outcome is more likely for you? That's not clear. Which is why anyone taking on a cleanse should consult with their doctor, especially if you are diabetic. Due to insulin concerns, Dr. Taz advises diabetics have their blood sugar monitored closely by their doctor or counselor while detoxing. But a general rule of thumb for diabetics interested in detoxing is for them to consume carbohydrates and protein every few hours. Because of blood sugar concerns, shorter fasts are ideal if you have diabetes, and a 10-day or longer fast is out.

Take It Slow

At the end of the day, people who use detox successfully often consider it a recurring element of their self-care, rather than a one-and-done approach. “Detox to me is not a quick fix, it is an entry point to a healthy lifestyle,” says Dr. Lipman.

Looking at it that way, there's no reason to rush into a five-day super-restrictive cleanse. “Detoxing can be drinking a lot of water and eating fruits and vegetables daily,” says Dr. Taz. (Fruits and veggies serve a double purpose, as their high-fiber content helps ward off cravings for sugar and processed foods, the very stuff that likely caused your desire to detox in the first place.) Fresh produce also adds healthy antioxidants to your diet, key for everything from lowering inflammation to fighting off infections. If you slip up while detoxing don’t sweat it; an imperfect detox is still better than no detox at all, say experts. Just get back on the proverbial horse and try again.

The length of the detox is up to you (except you’ll want to keep it under 10 days if you have diabetes). A quick three-day detox will help you recover from a weekend of indulgence or a holiday binge, while a 10-day detox could help you reset bad food habits you've developed. But if you want to reboot your entire system, and it’s healthy for you to do so, some experts believe a 20-day detox is the way to go.

Take your time contemplating the best detox method for you (or if it's for you)—after all, it’s the holidays, says Dr. Lipman, and there are more important things to worry about (tell Aunt Joan to pass the wine and her famous apple pie). “It’s more important to spend time with friends and family than to worry about your diet per se,” he says. “The healthier you can eat, the better, but the social aspects of sitting around the table with family and friends and enjoying yourself is very important, too.”