In the midst of the holiday season, many individuals struggle with their eating habits. This is perfectly reasonable given the disruption to daily routine and the influx of dinner parties and ubiquitous sweet treats. This imbalance in usual eating habits often makes us feel out of control. Commonly, people seek to regain some control through a cleanse or detox post holidays. 

The intention behind a detox is to “cleanse” the body, or perhaps to “reset” on a cellular level. Cellular turnover can be described as the process of replacing existing cells with new cells. This process varies greatly depending on the location in the body. For example, red blood cell turnover takes 120 days, but in the gastrointestinal tract, epithelial cells turn over every three to five days. Since the liver is one of our major detox organs, it’s crucial to consider the turnover rate of liver cells or hepatocytes. For Hepatocytes, it’s generally estimated to be around 300 to 500 days. Thus, it is fair to conclude that a three-day cleanse or detox will not truly reset the body on a cellular level.

There are several reasons that may make an individual feel good during or after a “cleanse”. Cleanses and detoxes vary greatly in their structure, but overall, what may promote greater energy and GI function for someone is: reduced digestive distress, reduced intake of inflammatory refined sugars and an increase in fiber-rich foods. On the flip side, some individuals often feel worse during a cleanse. Common symptoms during an extremely restrictive cleanse or detox include very low energy, headaches and brain fog. These are not the result of the body detoxing, but rather are secondary to dysregulated blood sugar and an inadequate intake of fuel which further stresses out the body.

In lieu of temporary, possibly detrimental cleanses and detoxes, there’s another option: ongoing cellular rejuvenation through nourishing foods and lifestyle. Here are some suggestions.

Focus on getting enough protein regularly: Protein provides essential amino acids that are crucial for tissue repair and rebuilding.

Incorporate Omega-3 fatty acids: These healthy fats, found in fish, flaxseeds and walnuts, help reduce inflammation and support the integrity of cell membranes.

Eat foods rich in vitamins C, E and A: These vitamins act as antioxidants, helping to protect your cells from oxidative damage.

Include minerals like zinc and magnesium: Zinc is essential for DNA repair and immune function, found in meat, shellfish, legumes, and seeds. Magnesium supports over 300 biochemical processes, including DNA repair, and is found in nuts, seeds, whole grains and leafy greens.

Load up on colorful fruits, vegetables and tea: The antioxidants in these foods help combat oxidative stress and aid in cellular repair. Aim for a variety of colors on the plate.

If incorporating all of these nourishing foods is not possible, that’s okay. Work to incorporate as many as possible on a daily basis. And if needed rely as well on lifestyle factors that aid in cellular repair. The most noteworthy and powerful lifestyle factor that often gets overlooked is sleep. Deep cellular restoration happens during sleep, allowing cells to repair themselves and regenerate. Good quality and sufficient sleep helps regulate inflammation in the body, which reduces cellular damage. During sleep the brain detoxes as waste products and toxins are cleared from the brain which is essential for maintaining cognitive health and function. Further, sleep is critical for our immune system as well. Sufficient and good quality sleep is the detox we all need. Additionally, infrared light saunas, meditation and acupuncture also aid in cellular repair.

Fueling ongoing cellular rejuvenation is not about perfection and increasing stress further. It’s about prioritizing what’s possible right now: whether that be increased antioxidant intake, more sleep or drinking more water.