Monthly Archives: August 2009

Cleansing and Detox: Fact, Fiction or Somewhere in Between?

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Every month or so, I get a question about the value of detox or cleansing products and programs. Before giving an answer, it is useful to differentiate between the most common methods used and what risks, benefits and scientific validity exists.

Purpose

All methods are based upon the same premise: over time, “toxins” accumulate in the colon and can adversely affect one’s health and well being.  What exactly are these toxins? They have never specifically been identified. Removing these “toxins” is said to promote a healthy internal environment and boost your immune system and energy levels and some even go so far as to say the practice can cure illness, allergies and other sinister diseases such as fibromyalgia.

Common methods

Detox and cleansing methods (going forward referred to simply as D/C) fall into two broad categories:

1. Oral supplements, shakes or dietary regimens (generally liquid- or juice-based)

2. High colonics, enemas, colonic irrigation

The first method uses special herbal preparations, fasting or special liquid-based diets. There are scores of products available online and in health food stores that claim to detoxify and cleanse. The one thing that is conspicuously absent is scientific evidence that either refutes or confirms their effectiveness.  So it is one of those if-you-think-you-feel-better-then-you-do scenarios. That is referred to as a placebo effect in scientific lingo. The one thing that is generally experienced is weight loss. Why? Don’t eat for a couple of days, add in some diuretic herbs and you may lose several pounds of fluid. Keep in mind that fluid is not fat, so it is often added back shortly after the cleanse is terminated. Most of these formulas are probably of little danger to the user; some may offer some healthy nutrients and some may contain potentially problematic laxatives.

Colonics (enemas or colonic irrigation) are where a solution is used to irrigate the colon, washing out the aforementioned toxins. Colonics are actually used as a preparation for colonoscopy and other medical procedures, but not for any health or medical benefit. There are regularly cases of infection brought about by unsanitary or reused equipment in nonmedical instances.

Things to Consider

Doctors point out that the body has a natural system of checks and balances and that the digestive tract and bowel naturally eliminate waste material and regulate bacteria. Adding a formulation that radically alters this internal balance can lead to dehydration and, at worst, seriously disrupt electrolyte balance and potentially cause serious problems in individuals with pre-existing medical issues such as kidney or heart problems. Most oral preparations used in D/C are likely safe, but it would be best to run them by your physician or health care provider if you are taking prescription medications or have medical issues. Better to be safe than sorry.

On the positive side, there is evidence that reduced calorie intake (and fasting will definitely do this) over time may have some anti-aging benefits. However, this may be offset by the nagging hunger and lethargy you feel due to a lack of food.

If you are using D/C due to constipation, consider using some less drastic remedies that you should be incorporating into your daily routines anyway:

  • Drink plenty of fluids, especially water
  • Get enough fiber from whole grains, fresh fruits and vegetables
  • Exercise

Desire, Motivation and Follow Through

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Have you ever imagined what it would be like to win the lottery? When you hear of some lucky person winning $100 million, does your mind begin formulating a list of all of the things you would buy? The places you would go? The things you would do? Mine does. I have told my wife many times that if I ever show up to the house out of the blue in a brand new Aston Martin, that I have obviously won the lottery. Here’s the kicker though; I never purchase lottery tickets. So, what is the likelihood that I will win it? Slim to none and slim just left in my Aston Martin.  What does any of this have to do with fitness? Well, I have talked with hundreds of people over the years who have very specific fitness goals. They talk about how they would love to lose 10, 20, 50 pounds. They would love to have a smaller midsection or a butt and thighs that were not so flabby. Often, I hear these comments while they are in the process of doing things that are taking them farther from their goal, not getting them closer. While ordering dessert after pizza “I wish I could wear my bikini at the pool party, but I’m too out of shape”. It happens often and it makes me scream….on the inside.

Changing your current circumstance takes three simple things: desire, motivation and follow through. Most everyone gets the first part. They have the desire to change. They have a crystal clear idea of what they would like to look like. There may even be motivation. They join a gym, start a diet or make a verbal commitment by telling everyone they know that they are going to lose weight. But, like my failure to buy a lottery ticket, no true action is taken. There is a lack of follow through. Thinking about fitness will not make it come true. It takes action. Showing up to your workouts, scheduling time for yourself and not cheating yourself out of that time is follow through. Not giving into every temptation (and they are everywhere, always) and eating what is better for you, not just what tastes great, that is follow through.

A wise man once said, “The journey of a thousand miles begins with a single step.” Take that first step. At least you will be moving toward something rather than standing still. Make a commitment for 30 days to do what you know is right and under no circumstance waver from your commitment. Heck in my case, I’m 42 years old…it is only a .2% commitment of my life. Why do I ask for 30 days? Because it will give you an opportunity to establish new habits and patterns. My experience shows me that habits tend to be self-perpetuating. Do the right thing (or at least do better) for 30 days and it will feel weird if you deviate from it. It becomes easier to stay the course.

So, enough of thinking of making a change, MAKE a change.

Why the Fuss Over Vitamin D?

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The major function of vitamin D in the human body is to maintain blood levels of calcium and phosphorus by enhancing their absorption in the gut. Although the vitamin is essential, experts estimate that about one billion people are vitamin D deficient, since very few foods are fortified with the vitamin. Deficiency may lead to or worsen osteopenia (soft bones), osteoporosis (brittle bones), muscle weakness, fractures, common cancers, autoimmune diseases, infectious diseases and cardiovascular diseases. There is also some evidence that the vitamin may reduce the incidence of several types of cancer and type 1 diabetes.

Others at Risk

The American Academy of Dermatology stressed that people with known risk factors for poor vitamin D status may need to get higher doses of the vitamin. Persons at risk include those with dark skin, the elderly, photosensitive individuals, those with limited sun exposure, obese individuals and those with fat malabsorption.

Target Levels

The Academy’s position statement indicates the standard reference intake levels for vitamin D are those set by the US Institute of Medicine (IOM). Currently, IOM recommends that children and adults up to age 50 should consume 200 International Units (IU) of vitamin D per day. Adults between 51 and 70 should take in 400 IU (10 μg), and adults 71 and over should consume 600 IU (15 μg). “The currently recommended adequate intake levels established by the Institute of Medicine may be revised upward due to evolving research on the increasing clinical benefit of vitamin D,” acknowledging that the US Department of Agriculture (USDA) recommends a daily total dose of 1,000 IU of vitamin D for supplementation of those at-risk for vitamin D insufficiency.

Recently, The American Academy of Pediatrics (AAP) doubled its recommended daily vitamin D intake for children and adolescents, citing concern over rising levels of rickets as well as new evidence that higher vitamin D intake may help prevent against a wide variety of diseases. “New evidence [also] supports a potential role for vitamin D in maintaining innate immunity and preventing diseases such as diabetes and cancer,” the new policy reads. The policy increases the recommended vitamin D intake for children and adolescents from 200 IU to 400 IU per day.”The recommendation is going to be essentially a supplement for every child and adolescent in the United States,” said co-author Frank R. Greer, a University of Wisconsin pediatrician.

Parting Words

So what intake should one strive for? There are still conflicting recommendations among major health and medical organizations. Consider this: there is a long history of inadequate recommendation of nutrient intakes in the US. Since the development of dietary guidelines, nutrient intake recommendations have continuously moved upward…by significant amounts. All food intake pattern studies have shown Americans to consistently fall well below ideal intake of essential vitamins and minerals. The old adage of you do not need to supplement, you can get it all from food is no longer practical. Americans have shown again and again that they will not get it all from food. Our goal at dotFIT is to optimize health and longevity, while reducing the risk of developing chronic age related diseases and cancers, based upon available science. Based upon the volume of data regarding vitamin D intake patterns and its importance, dotFIT has included 400 IU of D in its Kids MV (2 tabs), 600 IU in our Active MV (2 tabs) and 1000 IU in our Over 50 MV (1 tab).

-         Scott Pullen, MS, CES, PES

-         dotFIT Fitness and Nutrition Specialist

Not all supplements are created equally… (or legally)

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Just in case you missed it, the US Food and Drug Administration (FDA) issued a warning to consumers to avoid supplements that contain steroids and similar substances like. So if you’re taking products that claim to alter, decrease or enhance the hormones testosterone, estrogen or progestin, you probably want to stop. Serious complications, including liver damage and stroke have been reported. We’re happy to say that dotFIT doesn’t produce any of these types of products because we thoroughly review the research and carefully examine the potential benefits AND downsides. Plus, we voluntarily use an FDA and NSF approved facility along with a 3rd party to certify our products – something few companies do.

We take that extra step to make sure our products are safe AND effective. And not only that, but we take into account your health history with a screening process that also incorporates your age, experience, and goals. Check it out yourself and get a supplement recommendation AND products you can trust. http://www.dotfit.com/shop/category.aspx?cid=1380

Here’s the FDA Consumer warning http://www.fda.gov/NewsEvents/Newsroom/PressAnnouncements/ucm174060.htm

Twitter Weekly Updates for 2009-08-02

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