Autumn Detox: What Works and What's Just Marketing Hype

Important: Before making any drastic changes to your diet or lifestyle, always consult a doctor. Only a specialist can assess your health condition and provide personalized recommendations.

With the arrival of autumn, social media is flooded with offers for 'cleansing your body from toxins.' Detox smoothies, cleansing programs, miracle supplements — the healthy lifestyle industry makes billions by exploiting people's fears of mythical 'slags'.

But toxicologists agree: a healthy body cleanses itself perfectly. The liver, kidneys, lungs, and intestines work 24/7, eliminating metabolic byproducts. No additional 'cleansing' is required. Moreover, most detox programs are not just useless but potentially harmful.

Key points from the article:

• The body cleanses itself naturally — the liver and kidneys work more effectively than any detox program;
• 'Toxins and slags' in BCAA advertising are invented marketing terms;
• Fruit detoxes deprive the body of protein and can impair kidney function;
• Fasting slows metabolism and leads to muscle loss;
• Colonics and laxatives disrupt gut microbiota;
• Works: increasing fiber intake, sufficient water consumption, regular sleep;
• The best 'detox' is to quit alcohol, smoking, and processed food.

Myth #1: Toxins accumulate in the body

The foundation of all detox programs is the claim that 'toxins' and 'slags' accumulate in the body over time, which need to be eliminated through special methods. But these terms are unknown in medical science.

Important: Any dietary changes, especially restrictive diets, fasting, or taking supplements, require a doctor's consultation. This is particularly important for people with chronic diseases, pregnant or breastfeeding women.

In medicine, toxins are only specific poisonous substances: snake venom, botulinum toxin, byproducts of pathogenic bacteria. If toxins actually accumulated in the body, a person would be seriously ill and require intensive care.

What marketers call 'slags' are normal metabolic byproducts: urea, creatinine, carbon dioxide, protein breakdown products. All of them are effectively eliminated by the liver, kidneys, lungs, and intestines.

If these organs are healthy, no additional 'cleansing' is needed. If they're not — only medical treatment helps, not detox smoothies.

Myth #2: Juices 'clean' better than whole foods

Fruit juice detoxes are one of the most popular and dangerous trends. Advocates claim that liquid form allows nutrients to be 'better absorbed' and 'reduce digestive load.'

In reality, juices deprive the body of fiber — the main 'cleaner' of the intestines. Fiber binds bile acids, cholesterol, breakdown products and eliminates them naturally. Without it, 'detox' becomes the opposite.

Fruit juices contain large amounts of fructose without bulk. This causes sharp blood sugar spikes, stress on the pancreas and liver. No 'cleaning' occurs — only stress for the body.

Furthermore, juice diets contain almost no protein. Within 2-3 days the body begins breaking down its own muscles to obtain essential amino acids. Weight loss occurs not from 'toxins' but muscle mass and fluid.

Myth #3: Fasting 'reloads' the body

Intermittent fasting and long fasts are presented as a way to 'give rest to the digestive system' and 'activate self-cleaning processes.' But physiology works differently.

During fasting, the body switches to energy conservation mode. Metabolism slows down, body temperature drops, performance decreases. This is an evolutionary survival mechanism in times of food scarcity, not 'cleansing.'

The liver and kidneys work harder during fasting, not rest. They must process byproducts of their own tissue breakdown — ketone bodies, uric acid, ammonia.

Extended fasting (over 24 hours) can cause serious issues: dehydration, electrolyte imbalance, low blood pressure, heart rhythm disorders.

Myth #4: Colonics and laxatives 'clean' the intestines

Hydrocolonotherapy, cleansing enemas, laxative teas — popular methods for 'cleaning the intestines.' Manufacturers promise relief from 'fecal stones' and 'years of deposits.'

Fecal stones don't exist in a healthy intestine. This is anatomically impossible — intestinal walls are covered with mucus and constantly renew. What's shown in ads as 'slags' are remnants of laxative drugs or fiber.

Frequent enemas and laxatives disrupt the natural gut flora, wash out beneficial bacteria, potentially leading to dysbiosis and chronic constipation.

A healthy intestine cleanses itself when there's sufficient fiber in the diet and regular bowel movements. If you have bowel issues, see a gastroenterologist — not self-treat.

What actually works: Increase fiber

The only scientifically supported way to 'clean' the body is to increase fiber intake to 25-35 grams per day. Most Russians consume 2-3 times less than recommended.

Fiber acts as a natural 'brush' for the intestines, binds bile acids, cholesterol, heavy metals and eliminates them through bowel movements. This is the only substance that actually 'cleanses' the body.

The best fiber sources: vegetables (especially cabbage, carrots, beets), fruits with peel, legumes, whole grain cereals, bran. Introduce fiber gradually to avoid bloating and discomfort.

A simple way to increase fiber: add a portion of vegetables the size of your fist to each meal. Breakfast — oats with berries, lunch — cabbage salad, dinner — stewed vegetables.

What actually works: Adequate water intake

Kidneys are the main detox organs. They filter blood and eliminate metabolic byproducts through urine. For effective function, kidneys need sufficient fluids.

Dehydration makes urine concentrated, overloads the kidneys and increases stone formation risk. Adequate clean water intake is the best way to support natural body cleansing.

Fluid requirement — 30-35 ml per kg of body weight. For a 70kg person, that's 2-2.5 liters daily. In hot weather, physical activity and illness, the need increases.

Important: clean water is what matters, not tea, coffee, juice or soup. Caffeinated drinks have a diuretic effect and can worsen dehydration.

What actually works: Quality sleep

During sleep, the brain's glymphatic system activates — a kind of 'sewerage' that removes byproducts from nerve cells. Chronic sleep deprivation disrupts this process.

Studies show: insufficient sleep leads to protein buildup in the brain related to Alzheimer's disease and other neurodegenerative disorders. Good sleep is the best 'detox' for the nervous system.

Adults need 7-9 hours of sleep per day. It's not just about quantity but quality: go to bed and wake up at the same time, sleep in a dark cool room, avoid screens an hour before bed.

During sleep, the liver also works actively, processing fats and synthesizing proteins. Irregular sleep disrupts these processes and can lead to fatty liver disease.

What actually works: Quitting real toxins

Rather than fighting mythical 'slags,' exclude real toxins that genuinely harm the body.

• Alcohol — a proven carcinogen that overloads the liver and damages all organs. Even moderate consumption increases cancer, heart disease and liver disease risks.
• Tobacco contains over 70 carcinogens and toxins that damage lungs, blood vessels, increase stroke and heart attack risks.
• Processed foods with preservatives, dyes, flavor enhancers add extra load to the liver and may cause inflammation.
• Trans fats in margarine, baked goods, fast food raise 'bad' cholesterol and risk of heart disease.

The best autumn 'detox'

Instead of expensive detox programs, try simple but effective changes:

• Increase vegetables and fruits to 5-7 portions daily. This provides the body with fiber, vitamins, and antioxidants.
• Drink more clean water — this helps kidneys effectively eliminate metabolic byproducts.
• Establish a sleep schedule — go to bed and wake up at the same time, sleep 7-9 hours.
• Add physical activity — it speeds metabolism, improves circulation and lymph flow.
• Abstain from alcohol for at least a month — this gives the liver time to recover.
• Limited processed foods, added sugar, trans fats.

This 'detox' costs nothing but brings real health benefits. Most importantly, it's based on scientific data, not marketing promises.