Last week I embarked on a juice cleanse. September is a transitional time for the seasons, offering up a prime time to adopt different ways of healing our body. It is also a prime time for cleansing the digestive system, similar to the benefits of cleansing our livers in the spring. Many health-enthusiasts believe that juice-fasting is a superb way to revive and purge the digestive system, while scientific evidence proves otherwise. After the jump is my story with the three-day juice cleanse, the conflicting information regarding risks and benefits and a Chinese medicine perspective on how to maximize health benefits and preserve your digestive system through appropriate modification.

The Idea Behind A Juice Cleanse

The program, and many similar to it, involves picking up a variety of six different fresh juices daily that are to be your staple nutrition for that day. The juices do not include the fiber from the vegetables and fruits, but are instead the pure liquid extract from these foods. This is touted as the highest form of nutrients and promises that by drinking only these juices your body will have the time and energy to “clean house” and detoxify on a cellular level as a result of giving the digestive system a rest from solid food.

The Science Behind It

This idea sounds good – who wouldn’t want to detoxify their system with nutrient dense, organic juices? Or, give their digestive system a break from all the hard work of digesting food for us? However, there is no real scientific evidence that juice fasting – or fasting in general – actually does either of these things. Researchers at the Mayo Clinic remind us that “There’s little evidence that detox diets actually remove toxins from the body. Most ingested toxins are efficiently and effectively removed by the kidneys and liver and excreted in urine and stool.” Worse, Detox diets ultimately perpetuate the belief that our bodies are inefficient on their own and are inherently harboring pathological material unless we “do something” about it. It may also contribute to the myth that if we regularly indulge in unhealthy habits (such as smoking), that we will have the opportunity to reverse those effects by a quick detox.

Reading juicing blogs, fasting books and detox fasting materials will reveal a number of testimonials proclaiming renewed energy and weight loss as some of the most immediate results of fasting. The weight loss is obvious, eating less caloric dense food will result in weight loss. No surprise there. But what about feeling lighter and more energetic? Katherine Seratsky of the Mayo clinic notes that this could be a result of the belief that they are doing something good for their bodies, and not proof of systemic detoxification. Perhaps our juice-fasting craze is a detoxification placebo.

Consuming pure carbohydrate in the form of juice and avoiding protein puts the body into “starvation mode” and significantly increases blood-glucose levels. The body needs protein to live, and if it is not getting it from the diet then it will get it from another source, lean muscle. This is counter productive as the faster will be left with a reduced metabolism as a result of losing muscle mass and no change on fatty tissue.

Worse yet, is the inclusion of fruits and high-sugar vegetables (pears, apples, beets, carrots) in juice fasts that offer and immediate spike in blood glucose levels and thus contributing to the blood-sugar roller coaster responsible for the rise in obesity and heart disease. If you are going to have a serving of whole carrots, it will likely be 1 cup of carrots and you’ll get the benefits of the fiber. One cup of carrot juice you’ll need 4x as many carrots, and you won’t have the fiber to help slow the natural sugar digestion.

Medical doctor, Pamela Peeke, says “Forget fasting and detoxing. She says there is nothing magical about these kinds of plans, they don’t work long-term, and they ultimately perpetuate an unhealthy relationship with food.”

Chinese Medicine Perspective

Chinese medicine is based on the principle that over-indulgence is just as harmful to the system as under-indulgance. A balanced medium is the key to health. The spleen and stomach are the center of health, as they responsibly work to supply the body with nutrition from the food and drink we consume. The more efficiently these systems work, the better we feel – physically, mentally, and emotionally. Overload the digestive system with alcohol, rich foods and simply too much food and you’ll feel sluggish, mentally foggy and maybe even emotionally depressed. Fast completely, and you’ll probably feel the same side effects.

The digestive system is meant to keep us healthy and it is not meant to have a break (would we give other systems, like our cardiovascular system, a break? No way!). Our bodies work tirelessly and efficiently for us. The spleen/stomach is the work-horse of the body. Try to give it a “break” by fasting and it doesn’t know what to do. In fact, it will work harder – trying to digest anything that might give the body the nutritional value it needs. If there is no food digest, this over-consumption could leave us feeling nauseous, low energy, restless, agitated or depressed.

We all have days where we tax the digestive system with food and drink that aren’t the healthiest for us. Our body will deal with that in it’s own way, through the liver and the colon and excretion. The best ways to support the digestive system according to Chinese medicine is to consume regular meals and warm, cooked food. Sweet potatoes, steamed squashes, aromatic spices like cinnamon and black pepper, soups and stews are especially nourishing to boost the spleen and stomach – pretty much the antithesis of raw, cold, juices. Perhaps, juice fasting leaves our digestive systems in greater havoc than a big meal, dessert and three cocktails.

My Experience

Coming off of a summer full of parties, barb-b-ques, foods from all walks of nutritional values (or lack thereof…) and more glasses of wine than I care to admit – “cleaning house” was just what I needed. My Chinese medicine background of course made me suspicious of juice cleansing (see above), but I wanted to try for myself. I entered with an open mind and a promise to listen to my body and not be afraid to abandon ship if my symptoms presented so.

I made it through day one on a variety of delicious juices. As the day progressed, I felt lighter, energized and no havoc on my digestive system. Things seemed to be working in a miraculous way and my body “thanked” me for this gentle and healthful gift. By the evening of the first day, I felt a little dizzy and weak, and hungry. I grabbed my last juice to quench these things and was unable to drink, the juice no longer tasted good or felt good. I knew I needed some food, and heated up some roasted veggies and lean protein and vowed to continue my cleanse including healthy solid food.

My seasonal cleanse, in the end, included one or two fresh juices per day, and two to three small meals of whole foods, lots of water, natural fats and proteins (nuts, chicken, grass fed beef, whole eggs, grass fed dairy). I avoided alcohol, sugar, chocolate and most grains. Most importantly, I ate considerably less quantity than I had been in the earlier summer months. I was able to maintain this for longer than three days, which has left me feeling empowered, energized and healthy. My personal takeaway from this was cleanse was to curb my snacking, reduce quantity of food and avoid sugar to maintain digestive and energetic vitality.

My Advice

The best way to have a healthy, youthful system is to maintain as much balance as you can. This will mean different things for each individual, and allow for a lifetime of health. For starters, don’t over-eat or under-eat. Adding to that a diet rich in a variety of fruits and vegetables, natural fats, protein and limiting or avoiding completely refined grains, sugar and alcohol are great general guidelines that would benefit most individuals.

The bottom line: nourish yourself with whole foods (not too much) on a regular basis, and your body will detoxify itself and maintain a healthy weight. If you want to “cleanse”: spend a week avoiding alcohol and refined grains (or all grains, for that matter); you’re blood sugar, hormones and insulin levels will thank you.

It is that time of year for cleaning out all the cobwebs, reorganizing the closet, vacuuming under the couch – all the spring cleaning duties that make our homes and lives feel fresh and light. The same holds true for the body. Springtime is analogous with the liver element, who is the emperor of detoxification, and is especially responsive to purging toxins this time of year. You can help your liver accomplish this important task with some simple herbal remedies. Meet the plants responsible after the jump!

Pu Gong Yin – Dandelion (pictured above)

Pu Gong Yin is the same plant often referred to as an “inconvenient weed”  (or, Dandelion) that sprouts up in the middle of gardens or sidewalk cracks. The resiliance of this plant to grow in the most obscure of places is part of the signature of use in medicine. It has an innate ability to dredge through obstacles like cement and toxins like runoff exhaust and other chemical waste, in order to flourish.

The leaves of the dandelion plant are wonderful liver detoxifiers and help promote healthy liver function, release gallstones, support digestion, reduce inflammation, treat viruses, promote urination and clear acne from the skin.

This herb can be used as food as well, and is often found in supermarkets and farmer’s stands. The plant leaves are potent sources of Vitamin K, Iron, Vitamin A and Calcium. Many people enjoy sauteing fresh dandelion greens or adding a bunch to a spring salad. Fresh leaves can also be steeped in hot water to make a nourishing tea. Because dandelion can grow in toxic places, it is best not to consume or harvest dandelions from lawns that aren’t specifically trying to grow the plant.

In Chinese Medicine, Pu Gong Yin (dried Dandelion) is used more in cases of severe heat toxicity. That is, clearing viruses and infections from the system. It is an especially common herb for relieving (and preventing) post-partum mastitis as it clears heat trapped in the liver channel, which runs through the breasts.

Pu Gong Yin can be taken in whole plant form, as tea or in a formula.

Qian Ma – Nettle

Nettle is another common plant that can be found on the tincture shelves in most health food stores, as well as sold fresh at the farmers market in the springtime. The plant itself is often referred to as “stinging nettle” as the plant is equipped with little hairs that release an acid and literally sting the skin when handled. Cooked and cleaned, the sting goes away making this plant a great addition to stir-frys, salads or pesto.

Nettles are most commonly used in the Western Materia Medica, and are said to be great liver detoxifyers and nervines (anxiety reducers). The plant contains a large amount of protein, and is also a great source for trace minerals, iron and fats. Nettles can ignite the liver function to propel toxins out of the body, in addition to nourishing deficiencies like fatigue or anemia. Nettles are also key in the removal of uric acid from the body, relieving Kidney Stones, Eczema, Skin Rashes and Gout.

While Nettles have a less prominent place in Chinese medicine, they are said to Drain Dampness through the Urine, Cool the Blood and Release Toxic Heat through the Pores. In short, Qian Ma (Nettle) clears out toxicity from many avenues. Because of this strong clearing function, it is important to take care in not consuming too much, especially if there is a constitutional deficiency. An interesting post on the use of Nettles in classical Chinese Medicine can be found here.

Nettles can be used in whole plant form as food, in tea or tincture.

Reduce Cravings

Improve Energy

Alleviate Joint Pain

Reduce Muscle Fatigue

Regulate Blood Sugar Levels

Jump Start Your Metabolism

Regulate Hormone Function

Detoxify the System

Reduce Stress

It is that time of year again…for making those promises to ourselves that we have been putting off through the busy holidays. One of the most common New Years Resolutions is to lose weight, and it is also the least kept. Why? The culprit may be coming from a constitutional level. There are many factors that can cause excessive weight gain and an inability to lose weight such as undetected food allergies, stress, anxiety, depression, unstable glucose levels, or inflammatory responses such as arthritis, chronic fatigue or fibromyalgia. Acupuncture and Chinese Herbal medicine offer time-tested remedies to help strengthen your individual system at the root level so that you can lose weight efficiently, and keep it off for good. Reducing cravings, improving energy, alleviating joint pain and muscle fatigue, regulating metabolism and reducing stress are just some of the added benefits of incorporating acupuncture and herbal formulas into your weight loss resolution.

Reducing Cravings & Addressing Addictions

Food provides us with an enormous amount of nutritional benefits, but also emotional benefits. Over time, dietary habits can be hard to break (mostly due to emotional ties). For this reason, typical dieting tends to lead to a common feeling of insufficiency and can ignite cravings and addictions we didn’t even know were there in the first place. Taking away food that the body (and mind) is used to enjoying often engulfs a person in a cycle of binging and obsession. Acupuncture can help on a neurological level to reduce cravings and stop addictive behavior. In fact, acupuncture is so successful at resolving addictions, many rehabilitation clinics across the country train their staff in auricular acupuncture to alleviate a variety of addictions. Although on its surface weight gain may not seem like “addictive behavior,” it most certainly can be the result of a habitual diet that the system has now become accustomed to and even physically dependent on. Trying to change our diets can be difficult, frustrating and exhausting.  Acupuncture can work at the root level to make this process positive, easy and successful.

Detoxifying the System

Carrying excess weight is often a sign that your body is not processing things efficiently or correctly.  The cause for this could be from a number of reasons, but a good place to start is a simple detoxification to cleanse the body of unwanted toxins and debris. Such a regimen would include Acupuncture to detoxify the liver, herbs to facilitate digestion and reduce inflammation and a diet modification to stabilize blood sugars and eliminate potential allergens. Although this diet modification can initially feel too limiting to maintain, that is because it is!  Detoxification is meant to provide a deep clean so that equilibrium can then be achieved.  For this purpose, our recommendations include whole foods so you feel satiated and a time-frame that is manageable based on individual assessment.

Giving Your Metabolism a Re-Boot

After a simple detoxification, we will help you continue finding the appropriate support  so your digestion can continue working at its best. Our bodies were designed to appropriately digest, distribute and eliminitate the nutrition we take in. The “storage” process that happens is the result of an ineffecient system. Whatever the root cause, acupuncture and herbs will help your digestion and metabolism get back on track and stay there – eliminating the yo-yo effect. Treatments will also help reduce your stress, which is known to cause elevated hormones (like Cortisol) in the body that cause it to hold excess weight. Once your digestion is up and running at its best, frequent acupuncture and herbs will no longer be necessary – your system has been nourished from the root up, yielding lasting benefits.

Emotional Health

Trying to lose weight under any circumstance causes stress. People handle stress in all different ways, and Acupuncture can help release tension in the body, ease feelings of depression and regulate mood swings accompanied by -or preventing you from- losing weight. Exercise will also release important endorphins in the body to help it deal with stress. However, many of the same reasons mentioned in the first paragraph of this post also inhibit many people from working out. Acupuncture and herbs can help help increase energy, promote restful sleep, and alleviate chronic muscle and joint pains that may be preventing you from keeping up with consistent exercise so you can get back on track.

Erin Hessel L.Ac offers time-tested natural remedies to help you lose weight & provide lasting health benefits.  Private, tailored treatments take place in a serene environment for optimum rejuvenation and results.   Call our office today for our 2010 Weight Loss Packages and Specials.

This post is a proud participant in the Kathleen Show’s Prevention Not Prescriptions Blog - a great place for othe resources to start your New Year off right and keep it going.