Improper detoxification is harmful to the body.

Sauna, fasting, drinking mixed vegetable juices… too much may not help detoxify but also affect health.

Exposure to polluted environments, excessive intake of toxic substances such as contaminated food, alcohol, use of drugs without a doctor's instructions... affects the body's regulation and detoxification functions.

According to the World Health Organization (WHO) in 2019, Vietnam is among the countries with a high and increasing rate of liver diseases. It is estimated that there are about 7.8 million people with chronic hepatitis B, 80,000 cases of liver cancer, and about 40,000 people die from liver disease each year.

Master, Doctor Nguyen Thi Ngoc Bich (Endoscopy and Digestive Endoscopy Surgery Center, Tam Anh General Hospital, Ho Chi Minh City) said that to detoxify the body, many people apply measures such as steam baths, fasting for many days, drinking lots of mixed juices... However, these methods are not as effective as many people think, and even cause side effects and have negative effects on health if applied incorrectly. The body can eliminate toxins with or without help, without the need for medication, steam baths or drinking too much juice...

Sauna

Using high temperatures from steam can dilate peripheral blood vessels, increase sweating, relieve colds, reduce fever, regulate sympathetic nerves, relieve stress... In addition, steaming also cleans sebum and dead skin cells, helping to clear pores. Steaming can help the body eliminate some toxins, however, eliminating toxins through the skin only accounts for a very small part.

The human body excretes through 4 pathways: respiratory (breathing), digestive (feces), urinary (urine) and skin (sweat). Of these, toxins excreted through the skin account for only 1%, the rest are eliminated mainly through the digestive and urinary tracts. Toxic substances in food and drinks when passing through the liver will reduce toxicity, turn toxic substances into non-toxic or less toxic substances, easily dissolve in water and then be excreted through feces and urine.

According to Dr. Bich, if you steam too much, your body will become dehydrated, tired, and even affect the metabolic and excretory functions of many organs, including the liver. This inadvertently reduces the detoxification and anti-toxic role of the liver.

Sauna cannot help the body eliminate all toxins. Photo: Freepik — Sauna cannot help the body eliminate all toxins. Photo: *Freepik*

Fast

Dr. Ngoc Bich added that the body does not need a diet to detoxify and can detoxify naturally. Applying a fasting or short-term diet to lose weight or detox may not bring the expected results unless you change your lifestyle. There is no clear evidence that fasting helps detoxify.

Before embarking on any form of fasting, you should consider the possible side effects. Short-term fasting and calorie restriction can lead to fatigue, irritability, and bad breath. Long-term fasting can lead to energy, vitamin, and mineral deficiencies, as well as electrolyte imbalances, and even death. Furthermore, according to doctors, colon cleansing methods, which are sometimes recommended during detoxification, can cause dehydration, cramps, bloating, nausea, and vomiting. To give your body a break, you should reduce your calorie intake and increase your physical activity, but still ensure your vitamins and electrolytes, rather than fasting completely.

Ideally, to have a healthy body, you need to have a scientific diet, prioritize foods of plant origin, choose clean foods, drink lots of water, and combine moderate exercise such as yoga, jogging, swimming...

Drink lots of vegetable juice

If you fast for many days, only drinking vegetable juice will cause the body to take the energy reserves from the liver to function. When the liver lacks energy to detoxify, the detoxification ability will decrease. Fasting and drinking a lot of vegetable juice will also make the body tired, making it difficult to ensure daily activities due to lack of energy, affecting health.

When you are hungry, consuming acidic fruit and vegetable juices increases your risk of developing digestive tract diseases such as gastritis or duodenal ulcers... Therefore, it is best to supplement fruit and vegetable juices regularly every day to supplement vitamins and minerals to improve your health, instead of just consuming large amounts, short-term, and fasting for a few days.

Doctor Ngoc Bich is reading the results to the patient. Photo: Provided by the hospital — Doctor Ngoc Bich is reading the results to the patient. Photo: *Provided by the hospital*

Detoxification of the body requires attention to the ability to regulate and detoxify the liver, kidneys, respiratory system, urinary system, and skin from both the inside and outside. You should practice a healthy lifestyle, have a scientific diet, work, rest, and exercise; limit the use of alcohol, tobacco, drugs, functional foods, chemicals, and cosmetics of unknown origin. Drink enough water (1.5-2 liters), breathe deeply regularly, and exercise at least 30 minutes a day to maintain mental and physical health. Adults should have regular health check-ups every 6 months to detect abnormalities early and receive appropriate treatment.

Quyen Phan

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