Detox Made Safe and Simple

By Mark Hyman, MD Chairman, Institute for Functional Medicine Founder and Medical Director, The UltraWellness Center Author of The Blood Sugar SolutionEliminate harmful toxins, restore your system and reset your body with this 3-day detox cleanse.

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How to Avoid Withdrawal Symptoms

Those who consume the most caffeine, alcohol, and sugar, and those who have the most food allergies, will have the most difficulty initially. Symptoms usually disappear after 3-4 days. It is best to slowly reduce your intake of caffeine, alcohol, sugar, white flour, and over-the-counter medications (except as directed by your physician) a week or two before you start your program.

  • Make sure you drink at least six to eight glasses of filtered water daily. Stay away from plastic bottles, but glass bottles are okay.
  • To prevent headaches, make sure your bowels are clean.
  • Fatigue is normal during a cleanse, so allow more time for rest and sleep. To boost energy, exercise for 30 minutes a day. Walking outside in the fresh air is best. Roll up those sleeves and let the sun hit you with some vitamin D too!
  • Take 1000 mg of buffered vitamin C with breakfast and dinner. Take 300 mg of magnesium citrate at dinner.
  • Don’t wait till you are starving to eat!  Balance your blood sugar by eating protein-based meals and snacks every 3-4 hours. Excellent sources of protein are baked or broiled fish, lean poultry and legumes, such as edamame or black beans.
  • Heat is a great resource while cleansing as it helps draw out the toxins from within. Try a sauna or a warm bath with epsom salts for 20 minutes a few times per week.

While safe, these types of cleanses can still be stressful on the body and mind so remember to relax. Actively engaging your parasympathetic nervous system helps restore your energy, which your body needs to replenish itself. Meditation, deep breathing or any calming activity is good.

Eliminate all refined sugars, flours, caffeine, alcohol, dairy, gluten and any other addictive substance. By allowing certain triggers to stay in the diet, the body stays on the vicious cycle of cravings and addictive behavior. Reset your biology to eliminate all triggers.

Keep a journal and track your symptoms. You should feel better in 3-7 days. If you do not feel well at this point, please exercise caution and check in with your doctor.

Tune in to your body and listen to the cues it provides you. A cleanse is a great journey to learn more about understanding how to operate your very own owner's manual!

Article written by Dr. Mark Hyman
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