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.
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!
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 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.
IMO, a "keto" diet is an extreme form of carbohydrate limiting, and dietary extremes are rarely productive. What I and others have found is that cutting way back on "simple" carbs (starches & sugars) can be associated with significant weight loss with minimal discomfort and attendant correction of adult onset diabetes and its attendant woes. A month is plenty of time to see the benefit.
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.
We subscribe to https://www.consumerlab.com/. They do actual lab testing of supplements and foods as well as fact-checking of the claims of Big Supplement. They're an independent company that's doing what the government should do but doesn't because politics.
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!
I was interested in what the study determined what amount was effective. And, as a retired retired Army nurse, I am well aware of checking with your provider.
The Economist recently did a story on the problems with knowing how much alcohol is too much. I don't think they materially disagree with what was published here but do introduce the factor of the omnipresence of risks and the human need for social networking that is facilitated by modest use of alcohol: https://www.economist.com/leaders/2025/01/09/health-warnings-about-alcohol-give-only-half-the-story
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.
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.
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!
It would, indeed. I have had to deal with insomnia all my life. Fortunately I found a decent sleep specialist decades ago and got it under control.
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.
As a physician, I applaud YLE (once again!) for succinct, sane, factual information.
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.
The best detox is not to become "toxed" in the first place.
So, basically, what works: things you can do yourself at home without buying a bunch of crap and that are probably good ideas anyway.
What doesn't: buying a bunch of crap from Big Supplement.
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.
IMO, a "keto" diet is an extreme form of carbohydrate limiting, and dietary extremes are rarely productive. What I and others have found is that cutting way back on "simple" carbs (starches & sugars) can be associated with significant weight loss with minimal discomfort and attendant correction of adult onset diabetes and its attendant woes. A month is plenty of time to see the benefit.
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.
We subscribe to https://www.consumerlab.com/. They do actual lab testing of supplements and foods as well as fact-checking of the claims of Big Supplement. They're an independent company that's doing what the government should do but doesn't because politics.
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!
What does your doctor have to say? That's where I'd go first.
I was interested in what the study determined what amount was effective. And, as a retired retired Army nurse, I am well aware of checking with your provider.
The Economist recently did a story on the problems with knowing how much alcohol is too much. I don't think they materially disagree with what was published here but do introduce the factor of the omnipresence of risks and the human need for social networking that is facilitated by modest use of alcohol: https://www.economist.com/leaders/2025/01/09/health-warnings-about-alcohol-give-only-half-the-story
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 ( :