With the popularity of detoxes and cleanses, it’s common to wonder how you can tell if the detox you’re doing is actually having any effect. Detoxes come in many forms – from juice cleanses, to eliminating certain food groups, to taking certain supplements. While their approaches differ greatly, most detoxes aim to eliminate toxins from your body. But how do you know if they’re working?
Consider the symptoms you had before the detox
One of the best indicators is noticing improvements in any symptoms or health concerns you had before starting the detox. For example:
- Digestive issues like bloating, constipation, or diarrhea
- Fatigue or low energy levels
- Skin issues like acne, eczema, or rashes
- Frequent illnesses or infections
- Muscle or joint pain
- Headaches or migraines
- Mood issues like anxiety, irritability, or depression
- Trouble sleeping
- Cravings for sugary or fatty foods
If you were experiencing any of those symptoms before your detox, an improvement in them indicates your detox is likely working and your body is clearing itself of toxins that may contribute to those problems. Keep a journal during your detox to monitor symptoms and track changes.
Watch for detox reactions
It’s also common when starting a detox to temporarily feel worse before you start feeling better. This is known as a “detox reaction” or “healing crisis.” It happens because toxins stored in your body tissues are being mobilized and released back into circulation as part of the cleansing process. This causes temporary exacerbation of symptoms.
Some examples of detox reactions include:
- Headaches
- Fatigue and lethargy
- Nausea
- Diarrhea
- Rashes or breakouts
- Body aches and pains
- Cravings for unhealthy foods
- Irritability or mood swings
Detox reactions are usually mild and last just a few days as your body clears the backlog of toxins. Experiencing them can be a sign your detox program is working. Be sure to drink plenty of water to help flush out the released toxins.
Examine your energy levels
One of the biggest goals of detoxes is to increase energy. Many toxins have a fatiguing effect on the body. So if your detox is working, you should steadily notice your energy levels increasing. You’ll feel less sluggish and have more motivation to be active.
It may help to score your energy levels on a scale of 1 to 10 before starting your detox, then note any improvements over time. Even a 1 or 2 point increase means your detox is likely being effective.
Look for changes in weight or bloating
Some detoxes deliberately aim to purge excess water weight and reduce bloating. But even detoxes focused on eliminating environmental toxins or unhealthy foods can have this effect.
As your body clears itself of substances that cause fluid retention and inflammation, you may notice:
- Decreased body weight on the scale
- A reduction in belly bloating or ring size
- Less puffiness in your face and limbs
This indicates retained water and swelling is decreasing as a result of your detox. But keep in mind that large, sudden drops in weight are mostly from losing water, not fat, so some regain will be likely after the detox.
Pay attention to cravings
One goal of many detoxes is to tame cravings for unhealthy foods like sugar, fatty snacks, caffeine or alcohol. This happens because cleansing and nourishing your body helps restore proper balance to your appetite regulating hormones.
If your detox has been successful, you should notice:
- Fewer intense sugar or junk food cravings
- Being satisfied with healthier foods and smaller portions
- Feeling in control of your eating habits
Diminished intensity of cravings and less impulse to binge is a good sign your body is rebalancing. But if strong cravings persist, it may mean you require more support.
Consider changes in sleep
Detoxing can also improve your sleep quality, since many toxins can have excitatory effects and interfere with restful sleep. If your detox is effective, you may observe:
- Falling asleep faster at night
- Staying asleep through the night
- Feeling well rested upon waking
- Having consistent energy throughout the day
- Not needing as much coffee to get going
High quality sleep regulates hormones, reduces inflammation, and repairs cells from damage. Any improvements mean your detox is likely succeeding.
Notice changes in digestion
Since your GI tract is one of the body’s pathways for eliminating toxins, its functioning often improves with detoxing. Signs your gut health is benefiting include:
- More regular bowel movements
- Consistent bowel movement texture
- Decreased bloating, cramping, or GI discomfort
- Less flatulence or burping
- Improved appetite and digestion
Note any changes in your digestive regularity, stool consistency, or GI symptoms during your cleanse. Just be patient, as it can take time for your gut to stabilize. Probiotic foods can also help support the detox process.
Watch for changes in appearance
Detoxing can lead to noticeable improvements in appearance as your health improves on the inside. Toxins, allergens, and inflammation are often visible externally through issues like:
- Dull, uneven skin tone
- Dark under-eye circles
- Breakouts or acne
- Blotchiness or redness
- Puffy eyes or bags
- Eczema or psoriasis flares
As your detox heals issues like this from within, you may notice your complexion becoming:
- Brighter, more glowing
- More even-toned and smooth
- Plumper, less lined
- Less puffy or shadowed
- More hydrated and supple
Healthy diet and hydration assists detox results, so be sure to eat clean and drink ample water for the fullest benefits.
Track symptoms in a journal
One of the best ways to monitor your detox progress is to track symptoms in a daily journal. Date each entry, then record observations such as:
- Energy levels
- Sleep quality
- Skin, hair, and nail quality
- Body aches and pains
- Headaches
- Digestion and elimination
- Cravings
- Mood and emotions
- Weight and bloating
Look back after a week or two to see if any symptoms have improved. This will give you a clear indication of whether your detox is working. Tracking progress also helps you stick with the program when you can see tangible benefits.
Get blood tests done
One more definitive way to find out if your detox is effective is through medical testing. Many functional medicine doctors recommend periodically checking certain biomarkers during a detox program.
Some examples include:
- Liver enzymes like AST and ALT to assess liver function
- Inflammatory markers like C-reactive protein and homocysteine
- Kidney function through creatinine
- Fasting glucose and HbA1c for blood sugar control
- Lipid panel for cholesterol and triglycerides
- Complete blood count (CBC)
- Vitamin and mineral levels
Getting labs done before, halfway through, and after finishing your detox can show objective improvements. Your practitioner can help advise which markers are worth checking based on your health status and detox goals.
Conclusion
Monitoring both subjective symptoms and lab markers during your detox provides tangible proof that your program is working. While some detox reactions are possible initially, you should notice gradual improvements in energy, sleep, cravings, digestion, skin, and overall wellbeing as your body eliminates toxins and heals. Be patient through the adjustment phase. Stick with the program, drink plenty of water, and support your detox with healthy foods and lifestyle habits to ensure you receive the full benefits.