Do detox right to prevent health risks – Quad-Cities Online

Have you found yourself turning to sugary sweets too often?

We all have our food vices — that one treat that we can’t get enough of. Detoxing is a way of cleansing the body of the toxins that build up as a result of unhealthy eating habits. Although detoxing can leave you feeling new and energized in the short run, there’s a lot that can go wrong if you aren’t careful.

Here is a brief list of do’s and don’ts:

— Do live a healthy lifestyle

Taking care of yourself is the most important thing. “The best suggestion for good health would be (a) healthy lifestyle: routine exercise, healthy diet, don’t smoke, alcohol in moderation, proper sleep and stress reduction,” dietitian Michelle Salerno-Shortt said. “Most Americans want the ‘quick fix’ — easier to take a pill than do the other suggestions I just mentioned.”

Basically, a detox alone is not healthy. If you try to starve yourself while on a detox, you’ll become sick and may even have to be hospitalized. As Salerno-Shortt said, a balanced diet is key to staying safe with your detox.

— Don’t try risky detoxes

Avoid unproven methods. “With products that are over the counter (OTC), they traditionally are not approved by the Food and Drug Administration (FDA) and you basically are taking these products at your own risk.” Salerno-Shortt said.

Things can go south if you don’t stay safe, as the online horror stories documenting bad detoxes will tell you. You should consult a doctor before beginning a detox.

— Do eat your micronutrients

If you are looking to detox in a healthy way, eating your micronutrients is a necessity. “Micronutrients are the vitamins, minerals and phytochemicals found in whole plant-based foods,” nutritionist and dietitian Linda Beeker said.”

If a person is already eating plenty of and a variety of fruits, vegetables, nuts and seeds, they probably already have what they need in their body to detox.” Start to make your plate colorful with fruits and veggies and your body will take care of the rest.

— Don’t ignore side effects

A lot can go wrong on a detox. “Buyers beware!” Salerno-Shortt said. “Side effects can be anywhere from dehydration, nausea, vomiting, diarrhea, allergic reaction, rash or increase (or) decrease in blood pressure or blood sugar. I would not recommend it for my patients since they already have pre-existing medical history and it could put them at risk for further health issues.”

— Do maintain breaks between eating

The digestive system needs a break from the hard work it does. “The break does not have to be long; it can simply be the time between meals if someone refrains from snacking and has true hunger before the next meal,” Beeker said. In order for the body to detox, it needs time to complete the process.

— Don’t limit what you need

As teenagers, you’re still growing. Each of you have different calorie needs depending on individual size and amount of exercise. According to the Academy of Nutrition and Dietetics, boys between 14 and 18 need 2,200 to 3,200 calories per day and girls ages 14 to 18 need 1,800 to 2,400 calories per day.

Don’t trim down these calories in order to lose weight. Hit your calorie limit but with healthy choices.