THE festive season is a time to indulge. Food and alcohol are the order of the day as people enjoy their favourite fare and drinks.
This then leads to them feeling bloated and sluggish from over-eating.
Along with the new year's resolutions, January is a time to cleanse and rid the body of toxins.
Dietician Busisiwe Mafentile says the body is able to detoxify itself naturally with the use of the liver, lungs and kidneys.
"But if your body is bombarded with toxins, is producing too many toxins or is not eliminating toxins effectively, they then build up in the body and can cause health problems.
"This is when some people consider detoxing to assist the body to eliminate the toxins," Mafentile says.
Alcohol is the main culprit and, with detoxing, special care must be taken to deal with it.
"Alcohol is a toxin in the body, therefore drinking a lot of water will help dilute the alcohol and re-hydrate the body. Vitamin B and other minerals are lost from alcohol consumption, hence the need to support detoxing with a healthy diet.
"The emphasis should be on natural food, with no processed food, no additives, colourings or sweeteners," she says.
A basic detoxing programme should include:
- A minimum of five servings daily of fresh fruits andvegetables.
- Four to eight servings daily of whole grains that will provide you with fibre and will absorb water to remove waste, toxins and cholesterol in the body.
- One to three servings daily of non-animal proteins such as legumes and nuts.
- Avoid caffeine, sugary foods as well as smoking.
- Two to three servings daily of beans, fish, especially those rich in omega 3 fatty acids.
- Organic poultry can be consumed.
- Drink plenty of water to re-hydrate your body and help to remove the waste from thesystem.
- Exercise for an hour daily. Running, aerobics, swimming, cycling and dancing are good forms of exercise because they allow sweating, the heart is pumping and the toxins are eliminated with the sweat and the lungs get to breath deeply.
Exercise will also increase the endorphins, making you feel good and help you to lose weight.
Other forms of detoxing include the Biblical Daniel's fast.
"This is a Christian-based diet, meant for spiritual reasons and it has got food restrictions such as meat, poultry, fish, soft drinks, coffee, alcohol, processed or sweetened foods, foods containing additives and chemicals, Mafentile says.
"This diet allows you to eat fruits, vegetables, whole grains, legumes, nuts, soy and seasonings. You are also allowed to drink water. Polyunsaturated fats such as olive oil and canola oil are also allowed," she says.
"As a dietician I would say for short-term goals one can follow this diet.
"Because it lasts for 21 days and it is unlikely to cause any long-term nutritional deficiencies. But pregnant women, children and diabetics cannot undertake this diet."
Mafentile says some of the benefits of dieting include weight loss, people feel energetic, decreased headaches and an improved complexion.
"Health risks associated with detoxing include nutrient deficiencies if followed for a long period, due to some of the foods that are not allowed," she says.
She says pregnant women and people on medication should consult a doctor before detoxing. - motaud@sowetan.co.za
You've indulged and now it's time to detox
THE festive season is a time to indulge. Food and alcohol are the order of the day as people enjoy their favourite fare and drinks.
This then leads to them feeling bloated and sluggish from over-eating.
Along with the new year's resolutions, January is a time to cleanse and rid the body of toxins.
Dietician Busisiwe Mafentile says the body is able to detoxify itself naturally with the use of the liver, lungs and kidneys.
"But if your body is bombarded with toxins, is producing too many toxins or is not eliminating toxins effectively, they then build up in the body and can cause health problems.
"This is when some people consider detoxing to assist the body to eliminate the toxins," Mafentile says.
Alcohol is the main culprit and, with detoxing, special care must be taken to deal with it.
"Alcohol is a toxin in the body, therefore drinking a lot of water will help dilute the alcohol and re-hydrate the body. Vitamin B and other minerals are lost from alcohol consumption, hence the need to support detoxing with a healthy diet.
"The emphasis should be on natural food, with no processed food, no additives, colourings or sweeteners," she says.
A basic detoxing programme should include:
Exercise will also increase the endorphins, making you feel good and help you to lose weight.
Other forms of detoxing include the Biblical Daniel's fast.
"This is a Christian-based diet, meant for spiritual reasons and it has got food restrictions such as meat, poultry, fish, soft drinks, coffee, alcohol, processed or sweetened foods, foods containing additives and chemicals, Mafentile says.
"This diet allows you to eat fruits, vegetables, whole grains, legumes, nuts, soy and seasonings. You are also allowed to drink water. Polyunsaturated fats such as olive oil and canola oil are also allowed," she says.
"As a dietician I would say for short-term goals one can follow this diet.
"Because it lasts for 21 days and it is unlikely to cause any long-term nutritional deficiencies. But pregnant women, children and diabetics cannot undertake this diet."
Mafentile says some of the benefits of dieting include weight loss, people feel energetic, decreased headaches and an improved complexion.
"Health risks associated with detoxing include nutrient deficiencies if followed for a long period, due to some of the foods that are not allowed," she says.
She says pregnant women and people on medication should consult a doctor before detoxing. - motaud@sowetan.co.za
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