Learn What a Juice Cleanse Can Do For You

Tips for Preparing a Juice Cleanse

Advocates of a juice cleanse argue that nutrients, phytochemicals, and antioxidants are more easily absorbed by the body when consumed in liquid form. However, data on the bioavailability of raw juices vs. whole fruits and vegetables is contradictory.

 

Proponents recommend sipping juice slowly rather than gulping it down to maximize vitamin absorption. Juice is often drunk in two-hour increments, with the final drink of the day occurring at least three hours before night. A timetable might look something like this:

  • When you awaken: A sprinkle of fresh lemon juice in lukewarm water
  • 8 a.m. to 9 a.m.: Green vegetable juice, for example
  • Juice (or smoothie/cleanse meal) from 10:30 to 11:30 a.m.
  • Juice (or smoothie/cleanse food) from 1 to 2 p.m.
  • Juice, such as beet, carrot, and apple juice, from 3 to 4 p.m.
  • Juice (or smoothie/cleanse food) from 5 to 6 p.m.
  • Smoothie or almond or cashew nut “milk” from 6 to 8 p.m.

You should also limit your physical activity during a juice cleanse. While it’s best to limit your exercise during a juice cleanse, regular exercises like walking can enhance blood and lymphatic circulation.

Schedule a massage. Massage therapy (including Swedish massage, lymphatic drainage, deep tissue massage, and Thai massage), contrast showers, and skin brushing (which can be done as part of a routine shower) are all options.

Exercise both your mind and your body. Allow your mind to relax by adopting mind/body activities like diaphragmatic breathing, progressive muscle relaxation, or mindfulness meditation. Make an effort to obtain lots of rest. Go to bed as early as possible and, if feasible, take naps.

 

Prepare yourself for any emotions that may occur. Traditional Chinese medicine associates the liver with anger, the kidneys with fear, and the spleen with concern. Proponents of juice cleansing think that old emotions may resurface and be cleared from the system; however, evidence to support this is lacking.

Some people find it easier to produce juice at the start or end of the day and prepare enough for the entire day. Although juice should be drunk as soon as possible after juicing, it can be temporarily stored in sealed glass or BPA-free glasses or bottles.

Breaking a Juice Fast

The day after finishing the cleanse, eat largely raw or lightly steamed vegetables, as well as fruit or nuts. Portion sizes should be limited, and the diet should be comparable to what you consumed before the cleanse—no sugar, coffee, wheat, gluten-containing foods, processed foods, or dairy.

Include more plant meals the next day, such as beans, brown rice, or quinoa. Continue to incorporate things you’d like to have in your usual diet. Restart eating regular meals on the fifth day after the fast.

Some people use the days following a cleanse to figure out how they react to certain foods. Keep a record and gradually reintroduce foods, noting any changes in energy, digestion, cravings, or other symptoms.

Gluten, for example, maybe introduced in modest doses on the first day. Then, after reintroducing each food, observe what happens over the next 24–48 hours. Dairy is another food item that is frequently and cautiously reintroduced.

Consult a health care practitioner before beginning a juice cleanse, especially if the cleanse will last more than one day or if you have a medical problem.

The Benefits of the Juice Cleanse Diet

While proponents of a juice cleanse laud the health benefits of this fasting regimen, there is little data to back up the health claims. Increasing your intake of fresh fruit and vegetable juices, on the other hand, can be part of a typical healthy diet.

  • Better health: Because fruits and vegetables are high in nutrients, consuming fresh juice increases your intake of vitamins, minerals, and anti-inflammatory substances. These micronutrients may aid in immune support and overall health. A 2017 study, for example, discovered that individuals had greater general well-being scores after a 3-day juice fast. The researchers hypothesized that this was partly due to the juice-based diet changing the gut microbiome.
  • Increased energy: Some people say that following a juice cleanse, they feel more energized. This could be attributed, in part, to the energy-boosting elements found in fruits and vegetables, paired with a reduction in “energy zappers” like sweetened coffee and foods with added sugars.
  • Reduced dehydration: A juice cleanse may also enhance energy by lowering dehydration. Many people fail to consume the necessary amount of water (9 to 13 cups per day). This can make you feel tired. Drinking juice throughout the day can assist in mitigating this effect.
  • Toxin removal: Several fruits and vegetables have been identified as natural detoxifiers. Cruciferous vegetables, celery, grapefruit, and berries are among them. However, other researchers are skeptical about properly assessing whether detox diets improve bodily function by removing toxins. It’s difficult to say what long-term effects this type of diet has until additional research is done.
  • Improved digestion: Raw juice contains enzymes, which may aid digestion. For example, freshly squeezed orange juice affects the pH and acidity of the digestive system. It has also been discovered that leafy vegetables boost intestinal flora.