As I was reading this article, I was thinking "Wow, this is exactly what I have been saying to my clients in the last few weeks." I'm an RDN as well so when I saw Megan's name at the end of the article, I was well "there you go." Thanks, Megan, for a concise, well written, informative article that should benefit many and help to put into perspective the crazy stuff you see on social media.
Thanks for this sound advice. One correction though. You write “recommend limiting intake to 1-2 drinks per day, for men and women, respectively.” This is backwards. It should be “women and men, respectively.”
Thank you for speaking to this issue! I’ve spent decades listening to my psychotherapy clients talk excitedly about their “detox” programs, biting my tongue because I know it’s crap, but it’s not my area of expertise, so I can’t offer advice. More recently, however, as I listen to clients promote nonsense that clearly comes from influencers, not reputable scientists, I am becoming more bold about sharing what the scientists are saying. They can still take it or leave it, but I hate to see them making charlatans wealthy.
Lemon water is also very acidic and can wear away tooth enamel over time giving the teeth an unpleasant appearance and making them very prone to decay.
I’m curious about adequate sleep as an element of detoxifying. If a healthy diet and exercise help, it seems like sleep would be part of the mix as well.
Sleep is critical for proper repair and restoration of nearly all our systems, and lack of it can have harmful effects on things like our immune system, metabolic health and mental health, so yes sleep is indeed an important element! There is also some emerging data suggesting sleep benefits how our brain clears waste (via the glymphatic system). All the more reason to prioritize a good night's rest too, thanks!
I realize you could have added more and wanted to keep this concise. I was disappointed to not see a mention of smoking/vaping. I realize this isn't the "diet" category, but it is ingested. Perhaps a full email reminding all about which organs/systems are adversely affected by tobacco/vaping?? It is such a pervasive vice! My biggest lifetime regret is having fallen for it, "back in the day" :(
Here you go, being all boring again. I have seen the diets and supplements come and go, and always there's the hope that "this is the one." Every time some agency releases updated diet recommendations, they turn out to be the same as the previous ones. Lemon water can destroy tooth enamel too. I can't wait to try Arctic Sea Moss when the vanishing ice reveals a source. But of course, as a physician, I don't want my patients to know of things that would benefit them. Honestly, it's enough to drive a person to sarcasm.
Thank you for providing these guidelines. There is so much "woo" science out there, and so many people who are jumping on whatever quick fix they think will let them eat and drink whatever they want, in whatever quantities they desire, with no consequences, because they follow fad diets to "detox" their systems from their excesses.
Could you maybe do a column on "keto" diets? I have friends who do that partly for weight loss but also for health benefits. They only do this for limited duration so I don't know how much benefit they might get. There does seem to be research showing benefit, such as for epilepsy.
I keep telling them a "Mediterranean diet " is the only one documented to help.
Excellent, thank you. The current alcohol guidelines are misstated. You say "...The evidence on alcohol and health remains controversial. Current guidelines—last updated in 2020—recommend limiting intake to 1-2 drinks per day for men and women, respectively, ..." but the guidelines are 1 drink for women and 2 for men.
Understanding that vitamins and supplements are not regulated by the government, where CAN we go to compare and evaluate different products? My OB (like most) recommends a daily over-the-counter prenatal vitamin and my dermatologist also recommended a daily over-the-counter vitamin (Nicotinamide) to reduce my risk of skin cancer. How can I determine which brands are safest and most effective?
Supplements can indeed be valuable in "supplementing" the diet, especially during times like pregnancy, older age, specific diets, conditions, etc. Things I look for are "USP" verification or a mark of 3rd party testing. You can also explore Examine.com to understand the evidence (or lack thereof) on specific nutrients/supplements.
What is dose of ACV recommended for keeping the dreaded blood glucose and lipids at bay? Hubby has this problem, and we are doing everything we can to prevent him having to go on insulin.
The linked study explored levels from 15-30 ml per day (with one study having a super high dose of 770 ml, which I don't recommend). This is about 1-2 tablespoons/day. I'd also consult with your healthcare provider who knows your health history best!
As I was reading this article, I was thinking "Wow, this is exactly what I have been saying to my clients in the last few weeks." I'm an RDN as well so when I saw Megan's name at the end of the article, I was well "there you go." Thanks, Megan, for a concise, well written, informative article that should benefit many and help to put into perspective the crazy stuff you see on social media.
Thanks for this sound advice. One correction though. You write “recommend limiting intake to 1-2 drinks per day, for men and women, respectively.” This is backwards. It should be “women and men, respectively.”
Great eye! We'll correct asap ( :
I came here to say this, and good on Susan for spotting it!
Thank you for speaking to this issue! I’ve spent decades listening to my psychotherapy clients talk excitedly about their “detox” programs, biting my tongue because I know it’s crap, but it’s not my area of expertise, so I can’t offer advice. More recently, however, as I listen to clients promote nonsense that clearly comes from influencers, not reputable scientists, I am becoming more bold about sharing what the scientists are saying. They can still take it or leave it, but I hate to see them making charlatans wealthy.
Lemon water is also very acidic and can wear away tooth enamel over time giving the teeth an unpleasant appearance and making them very prone to decay.
With the hype about "alkaline water", I laugh when they then say, add lemon juice for flavor.
I’m curious about adequate sleep as an element of detoxifying. If a healthy diet and exercise help, it seems like sleep would be part of the mix as well.
Sleep is critical for proper repair and restoration of nearly all our systems, and lack of it can have harmful effects on things like our immune system, metabolic health and mental health, so yes sleep is indeed an important element! There is also some emerging data suggesting sleep benefits how our brain clears waste (via the glymphatic system). All the more reason to prioritize a good night's rest too, thanks!
I realize you could have added more and wanted to keep this concise. I was disappointed to not see a mention of smoking/vaping. I realize this isn't the "diet" category, but it is ingested. Perhaps a full email reminding all about which organs/systems are adversely affected by tobacco/vaping?? It is such a pervasive vice! My biggest lifetime regret is having fallen for it, "back in the day" :(
Here you go, being all boring again. I have seen the diets and supplements come and go, and always there's the hope that "this is the one." Every time some agency releases updated diet recommendations, they turn out to be the same as the previous ones. Lemon water can destroy tooth enamel too. I can't wait to try Arctic Sea Moss when the vanishing ice reveals a source. But of course, as a physician, I don't want my patients to know of things that would benefit them. Honestly, it's enough to drive a person to sarcasm.
As a physician, I applaud YLE (once again!) for succinct, sane, factual information.
Thank you for providing these guidelines. There is so much "woo" science out there, and so many people who are jumping on whatever quick fix they think will let them eat and drink whatever they want, in whatever quantities they desire, with no consequences, because they follow fad diets to "detox" their systems from their excesses.
Could you maybe do a column on "keto" diets? I have friends who do that partly for weight loss but also for health benefits. They only do this for limited duration so I don't know how much benefit they might get. There does seem to be research showing benefit, such as for epilepsy.
I keep telling them a "Mediterranean diet " is the only one documented to help.
The best detox is not to become "toxed" in the first place.
Excellent, thank you. The current alcohol guidelines are misstated. You say "...The evidence on alcohol and health remains controversial. Current guidelines—last updated in 2020—recommend limiting intake to 1-2 drinks per day for men and women, respectively, ..." but the guidelines are 1 drink for women and 2 for men.
Great eye! We're correcting the order asap ( :
Understanding that vitamins and supplements are not regulated by the government, where CAN we go to compare and evaluate different products? My OB (like most) recommends a daily over-the-counter prenatal vitamin and my dermatologist also recommended a daily over-the-counter vitamin (Nicotinamide) to reduce my risk of skin cancer. How can I determine which brands are safest and most effective?
Supplements can indeed be valuable in "supplementing" the diet, especially during times like pregnancy, older age, specific diets, conditions, etc. Things I look for are "USP" verification or a mark of 3rd party testing. You can also explore Examine.com to understand the evidence (or lack thereof) on specific nutrients/supplements.
What is dose of ACV recommended for keeping the dreaded blood glucose and lipids at bay? Hubby has this problem, and we are doing everything we can to prevent him having to go on insulin.
The linked study explored levels from 15-30 ml per day (with one study having a super high dose of 770 ml, which I don't recommend). This is about 1-2 tablespoons/day. I'd also consult with your healthcare provider who knows your health history best!