It’s the beginning of the year and many people are thinking it’s time to turn over a new leaf, get healthy and get those gallstones out of their livers. Hold on, get gallstones out of their livers? That’s what one cleanse I found online said it would do. I didn’t have to look far to find it either, I Googled “cleanses” and clicked on the first result, a website filled with a list of different cleanses. One of them was “The Liver Cleanse” designed to “flatten and soften gallstones.” One of the most important things [about this cleanse] is to lie down after you drink olive oil and fruit juice so the oil so the “oil can get into your liver and gallbladder” to “temporarily overload the organs” and “cause a reaction in which the stones are expelled.” Where do I even start with this one? Gallstones are formed in the gallbladder, not the liver and if the oil and fruit juice we consume just “go into” our organs and “overload them” when we lie down we’d be in a world of hurt. If surgeons would just read this website, they could save so much time and money by having people drink apple juice and olive oil instead of having to remove their gallbladders.

Fine, that’s an extreme example, but much of what I found on the internet and this website was just made up science and total baloney. According to the site, “juicing fulfills most of the body’s nutrient requirements.” Well, except for protein and fat and a number of essential vitamins and minerals. I think my favorite comment on the site is, “Who are the best people to ask for ideas if you want to lose weight and improve your complexion?” Answer, “Fashion Models!” Not a dietitian, personal trainer or a dermatologist, but a fashion model. And Kim Kardashian should be a marriage counselor because her wedding was so pretty.

All right, I’ll stop mocking, but I won’t stop telling you why most of these “cleanses” should be avoided. First, we don’t need to “cleanse.” Our livers and kidneys do a good job. Second, almost every one of these “cleanses” severely restricts calories and vital nutrients. For crying out loud, one of the most popular “cleanses” out there is the “Master Cleanse” which is essentially a 10-14 day starvation plan. It’s an extreme diet disguised as something healthy.

Many people claim a “cleanse” is a way to jump-start their weight loss. Yes, by not eating any food for two weeks, you will lose weight. You will also slow down your metabolism (nope, the cayenne pepper isn’t going to change that) so that real weight loss becomes more and more difficult. You will also strip away your body’s muscle. Our bodies do use some fat when we’re starved, but our bodies will also use muscle and as we lose muscle, we slow our metabolisms down even more.

What about real toxins that get in our bodies? Avoid putting them in. Don’t smoke, limit your alcohol and be careful when you’re using toxic chemicals. If you have lead poisoning, see a physician.

What if you’re feeling sluggish, a little depressed, would like to lose some weight and would like your GI tract to work like a Swiss watch? Add more vegetables and fruits, choose whole grains over refined, limit your refined sugar, drink plenty of non-alcoholic fluids, get enough sleep and make exercise a priority. Fruits, vegetables and whole grains are rich in fiber and, along with water, will help “move things along” with regularity. Refined sugar isn’t toxic, but it tends to be in foods that lack any real nutritional value and is an instant energy source that can leave us feeling lethargic and hungry. What about this sleep thing? Too little sleep has been shown to increase the appetite stimulating hormone ghrelin and also makes us too tired to get off the couch and get moving or so tired that the only food prep we have energy for is talking to the speaker at Taco Bell.

And exercise? Well exercise is like a magic medicine. It improves mood, helps keep you regular, alleviates stress, improves cholesterol, lowers blood pressure, improves sleep, burns calories, builds muscle, increases flexibility and boosts immunity. Do be careful, adding too much intense exercise too fast will actually decrease your immunity so take it slow if you’re starting and remember to wash your hands. If you’re a regular exerciser be sure that you only do 2-3 high intensity workouts per week and the others are filled with sweaty, heart pumping moderate exercise.

What about colon cleanses? They don’t help with weight loss; regularly eating plenty of fiber and drinking water will do the same thing. And colon irrigation? First off, yuck. Second, side effects such as electrolyte imbalances and bowel perforation are possible and very scary. Colon irrigation can also alter your good bacteria and upset that system’s pH, neither of which is a good thing.

I do think there are some decent “cleanses” out there that encourage healthy behaviors, but examine them carefully. If it includes a miraculous tea or elixir, check the ingredients and know that if there really were a magic potion for weight loss, Tom Brokaw would be yelling it from the news desk. If the “cleanse” encourages getting rid of cigarettes, limiting alcohol, eating a balanced diet filled with vegetables, fruits, whole grains and lean protein, drinking plenty of water, doing healthy exercise and encouraging stress reduction, well I say, “Cleanse away.”

I’m Regan Wilson and I’m a Registered Dietitian and an ACSM Certified Personal Trainer. Being an RD is a dream job, but it’s a second career for me. I first got a BS in psychology and then later earned a BS in dietetics. I love the science of food, nutrition and exercise, but figuring out what makes people tick and how to help them change behavior is my favorite part of my job. I live in Cedar City and work at Valley View Medical Center. I like cooking, eating, walking my little dog, hiking while my husband goes Jeeping and biking when the weather is nice.