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6 tips to ‘detox’ after excessive holiday eating and drinking

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6 tips to ‘detox’ after excessive holiday eating and drinking

Between dinner parties, cookie exchanges and festive cocktails, most people report eating and drinking more than usual during the holidays, gaining on average 1 to 2 pounds of body weight. 

Now that a new year has arrived — bringing with it a return to regular routines and the typical flurry of resolutions — many may be eager to look and feel healthier.

“If you are feeling bloated and sluggish after the holidays, it is most likely water retention from eating higher-sodium and higher-sugar foods, along with alcohol and less overall activity,” New Jersey-based registered dietitian Erin Palinski-Wade told Fox News Digital.

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While it can be tempting to jump on a “detox” plan, the dietitian noted that the body naturally detoxifies itself through organs like the liver and kidneys.

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Most people report eating and drinking more than usual during the holidays, gaining on average 1 to 2 pounds of body weight.  (iStock)

“You do not need to follow a detox plan or take a special supplement to detox — however, you can adopt healthier habits post-holidays to support your body’s detox abilities while helping to flush out the water retention that makes you feel bloated and fatigued,” she said.

Tanya Freirich, a registered dietitian nutritionist in Charlotte, North Carolina, who practices as The Lupus Dietitian, agrees that the body does a good job of detoxing what it doesn’t need without any extra products — but acknowledges that holiday excess can take a toll.

‘YO-YO’ WEIGHT LOSS OCCURS BECAUSE OF THIS SURPRISING REASON

“Many people feel bloated from extra eating and more salt, sugar and alcohol,” she said to Fox News Digital. “If you feel that you are in need of a detox, I recommend a simplified diet instead of a detox diet.” (More on that below.)

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6 tips for a reset

The experts shared with Fox News Digital some simple steps for getting back to a healthier state after a season of overindulgence.

1. Stay hydrated

Registered dietitian and food blogger Lauren Harris-Pincus, based in New York, recommends aiming for at least 64 to 96 ounces of water per day.

“This will help keep things moving, support your own detoxification processes, nourish your skin, help with fatigue and combat the dryness we experience from indoor forced heat in the winter,” she told Fox News Digital. 

“You can adopt healthier habits post-holidays to support your body’s detox abilities.”

All unsweetened beverages count toward hydration — water, coffee, tea and sparkling water, as well as milk and yogurt, according to Harris-Pincus. 

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“Most fruits and veggies are hydrating as well,” she added.

2. Follow a ‘simplified diet’

Freirich recommends continuing to eat consistently throughout the day, focusing primarily on unprocessed foods, home-cooked meals, and “particularly nourishing” foods like vegetables, soups, whole grains, beans, nuts, seeds and fruits.

Experts recommend focusing on unprocessed foods, home-cooked meals, and “particularly nourishing” foods like vegetables, soups, whole grains, beans, nuts, seeds and fruits. (iStock)

She also recommends slowly increasing fiber to 25 to 35 grams per day. Examples of fiber-rich foods include unprocessed vegetables, whole grains, nuts, seeds, beans, lentils and chickpeas.

Harris-Pincus also recommends balancing meals with protein, fiber-rich carbohydrates and heart-healthy fats. 

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3. Prioritize sleep

Most experts recommend that healthy adults get at least seven hours of sleep nightly.

“Lack of quality sleep not only zaps your energy, but can also impact hunger and satiety, leading to poor food choices that will keep you feeling bloated and sluggish,” Palinski-Wade said. 

Most experts recommend that healthy adults get at least seven hours of sleep nightly. (iStock)

She recommends going to bed at the same time each night, eliminating distractions such as TVs and cell phones, and aiming to have a quiet, dark sleep environment.

4. Increase probiotic-containing foods

Probiotics are microorganisms that help balance the “good” and “bad” bacteria in the gut microbiome, which promotes healthy digestion, according to experts.

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“Probiotics can be found in yogurt, kombucha, kefir, miso soup, kimchi, sauerkraut and other fermented foods,” Freirich said.

5. Cut out or limit alcohol

Recent research has confirmed the negative health effects of alcohol, including a higher risk of many types of cancer.

“Reducing or skipping alcohol can do wonders for your overall health, energy and well-being in the new year,” Freirich said.

Recent research has confirmed the negative health effects of alcohol, including a higher risk of many types of cancer. (iStock)

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Chris Tuell, clinical director of addiction services at the Lindner Center of HOPE in Mason, Ohio, also recommends abstaining.

“Give your liver a break by cutting back on alcohol and reducing caffeine intake,” he advised. “Replace with herbal teas or decaffeinated options.”

6. Boost physical activity

The Physical Activity Guidelines for Americans recommends that adults get 150 minutes of moderate-intensity physical activity per week.

“Engage in light exercise, such as walking, yoga or stretching to improve circulation and metabolism,” Tuell suggested. “Gradually re-introduce more intense workouts as your energy returns.”

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Simply adding more steps to your day or incorporating stretching into your routine will help to fight bloat and boost energy, according to Palinski-Wade.

Harris-Pincus agreed that the activity doesn’t have to be extreme — “even walking around the house brings mental and physical health benefits,” she noted.

Dangerous behaviors to avoid

Palinski-Wade warns about products that claim to offer a “quick fix,” such as losing a rapid amount of weight in a short period of time or promoting detox claims that are not backed by scientific evidence. 

“Reducing or skipping alcohol can do wonders for your overall health, energy and well-being.”

“Some of these products could contain potentially harmful ingredients or laxatives, or may interact with other supplements and medications,” she cautioned. 

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It’s always best to discuss a supplement with your physician or dietitian to make sure it is from a reputable brand and is safe for your individual health needs, the dietitian added.

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“In order to feel your best and maintain that feeling, you need to incorporate realistic lifestyle habits you can stick with day after day,” Palinski-Wade said. “Consistency is key when it comes to achieving true health change.”

Probiotics are microorganisms that help balance the “good” and “bad” bacteria in the gut microbiome, which promotes healthy digestion, according to experts. (iStock)

Freirich agreed, warning against any extreme fasting, cleanses or detox products. 

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“Many of these cause extreme bowel movements, which can lead to a dramatic loss of electrolytes and fluids that can be extremely dangerous for the body,” she cautioned. “Fasting and cleanses can also cause dangerous changes to blood sugar.”

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Instead, focusing on the six steps outlined above will help your digestive system move regularly, Freirich said, while also reducing any water retention and puffiness.

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GLP-1s Don’t Work for Everyone: What To Know if You’re Not Seeing Results

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GLP-1s Don’t Work for Everyone: What To Know if You’re Not Seeing Results


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GLP-1 Not Working? Here’s Why and Alternatives That Can Help




















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Common eating habit may trigger premature immune system aging, study finds

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Common eating habit may trigger premature immune system aging, study finds

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Eating too much salt has long been linked to high blood pressure, but new research suggests it could trick the immune system into prematurely aging the blood vessels.

A preclinical study recently published in the Journal of the American Heart Association has identified a biological chain reaction that links a salty diet to cardiovascular decay.

Scientists at the University of South Alabama observed that mice on a high-salt diet experienced rapid deterioration in their blood vessel function.

HIGH SALT INTAKE LINKED TO FASTER MEMORY DECLINE IN ONE GROUP, STUDY FINDS

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After just four weeks of high sodium intake, the small arteries responsible for regulating blood flow lost their ability to relax, according to a press release.

The team found that the cells lining these vessels had entered a state of cellular senescence, a form of premature cellular aging in which cells stop dividing and release a mix of inflammatory signals that can damage surrounding tissue.

Excess salt has long been linked to high blood pressure, but a new study goes deeper into its effects on the cardiovascular system. (iStock)

The researchers tried to replicate this damage by exposing blood vessel cells directly to salt in a laboratory dish, but the cells showed no harmful effects.

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This suggests that salt isn’t directly causing damage to the vascular lining but that the real culprit may be the body’s own defense mechanism, the researchers noted.

Excess salt may trigger the immune system to release a molecule called interleukin-16 (IL-16), which acts as a messenger that instructs blood vessel cells to grow old before their time, according to the study.

Excess salt may trigger the immune system to release a molecule called interleukin-16, which acts as a messenger that instructs blood vessel cells to grow old before their time, according to the study. (iStock)

Once these cells age, they fail to produce nitric oxide, the essential gas that tells arteries to dilate and stay flexible.

To test whether this process could be reversed, the team turned to a class of experimental drugs known as senolytics.

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Using a cancer medication called navitoclax, which selectively clears out aged and dysfunctional cells, the researchers were able to restore nearly normal blood vessel function in the salt-fed mice, the release stated.

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By removing the decaying cells created by the high-salt diet, the drug allowed the remaining healthy tissue to maintain its elasticity and respond correctly to blood flow demands.

Excess salt may trigger the immune system into stopping the cells from dividing, the study suggests. (iStock)

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The study did have some limitations. The transition from mouse models to human treatment remains a significant hurdle, the team cautioned.

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Senolytic drugs like navitoclax are still being studied for safety, and the team emphasized that previous trials have shown mixed results regarding their impact on artery plaque.

Additionally, the researchers have not yet confirmed whether the same IL-16 pathway is the primary driver of vascular aging in humans.

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Healthy diets spark lung cancer risk in non-smokers as pesticides loom

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Healthy diets spark lung cancer risk in non-smokers as pesticides loom

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Eating a diet high in fruits and vegetables was found to have a surprising link to lung cancer among younger non-smokers, early research suggests.

The observational study, led by Jorge Nieva, M.D., of the USC Norris Comprehensive Cancer Center at Keck Medicine, was presented this month at the American Association for Cancer Research (AACR) annual meeting in San Diego. It has not yet been peer-reviewed. 

Researchers looked at dietary, smoking and demographic data for 187 patients who were diagnosed with lung cancer at age 50 or younger. 

PANCREATIC CANCER PATIENT SURVIVAL DOUBLED WITH HIGH DOSE OF COMMON VITAMIN, STUDY FINDS

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They found that among non-smokers, there was a link between healthier-than-average diets – rich in fruits, vegetables and whole grains – and the chance of lung cancer development.

Young lung cancer patients ate more servings of dark green vegetables, legumes and whole grains compared to the average U.S. adult, the researchers found.

Eating a diet high in fruits and vegetables was found to have a surprising link to lung cancer among younger non-smokers, early research suggests. (iStock)

The researchers hypothesized that pesticides applied to conventionally grown produce could be a possible factor in the disease association.

“Commercially produced (non-organic) fruits, vegetables and whole grains are more likely to be associated with a higher residue of pesticides than dairy, meat and many processed foods,” according to Nieva. He also noted that agricultural workers exposed to pesticides tend to have higher rates of lung cancer.

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“There is a large subset of lung cancer patients whose disease is not caused by smoking,” Nieva told Fox News Digital.

The disease is becoming more common in non-smokers 50 and younger, especially women – despite the fact that smoking rates have been falling for decades, the researcher noted.

The researchers hypothesized that pesticides applied to conventionally grown produce could be a possible factor in the disease association. (iStock)

“These patients tend to have eaten much healthier diets before their diagnosis than the average American,” he went on. “We need to support research into understanding why Americans – and women in particular – who no longer smoke very much are still having lung cancer,” he said.

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DEATHS FROM ONE TYPE OF CANCER ARE SURGING AMONG YOUNGER ADULTS WITHOUT COLLEGE DEGREES

The study did have some limitations, Nieva acknowledged, primarily that it relied on survey data and was limited by the participants’ memories of their food intake.  

“Also, the survey participants were self-selected, and this could have biased the findings,” he told Fox News Digital.

“There is a large subset of lung cancer patients whose disease is not caused by smoking.”

The researchers did not test specific foods for pesticides, relying instead on average pesticide levels for certain types of food. Looking ahead, they plan to test patients’ blood and urine samples to directly measure pesticide levels, Nieva said.

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Although the study shows only an association and does not prove that pesticides caused lung cancer, Nieva recommends that people wash their produce before eating and choose organic foods whenever possible.

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“This work represents a critical step toward identifying modifiable environmental factors that may contribute to lung cancer in young adults,” said Nieva. “Our hope is that these insights can guide both public health recommendations and future investigation into lung cancer prevention.”  

“It is possible that the increased lung cancer risk could be due to pesticide exposure in whole farmed foods, but is by no means certain,” a doctor said. (AP Photo/Charlie Neibergall)

Dr. Marc Siegel, Fox News senior medical analyst, said the study is “interesting,” but that it “raises far more questions than it answers.”

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“It is a small study (around 150) and observational, so no proof,” the doctor, who was not involved in the research, told Fox News Digital.

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“It is possible that the increased lung cancer risk could be due to pesticide exposure in whole farmed foods, but it is by no means certain,” Siegel went on. “How much exposure is needed? How much of it gets into food and in which areas? This requires much further study.”

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Kayla Nichols, communications director for Pesticide Action & Agroecology Network, a distributed global network, said the organization agrees with the study’s conclusion that more research should be done on the rise in lung cancer, particularly in individuals eating diets higher in produce and fiber.

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“There is a large subset of lung cancer patients whose disease is not caused by smoking,” the researcher told Fox News Digital. (iStock)

“There is a bounty of existing research that already links pesticide exposure to increased risk of multiple types of cancers,” Nichols, who was also not involved in the study, told Fox News Digital. She called for more research on chronic, low-level exposures to pesticides, as well as more effective policies to protect the public from pesticide residues on food.

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The study was supported by the National Institutes of Health and the National Cancer Institute, as well as industry partners including AstraZeneca and Genentech, among others.

Fox News Digital reached out to several pesticide companies and trade groups for comment.

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