February 1, 2022

Juice Cleanse 101


An easy and trendy way to start incorporating fruits and vegetables into the diet is by drinking juices or smoothies. Juices and smoothies should be made with various fruits and vegetables so many nutrients and vitamins can be consumed simultaneously.

Drinking raw juice made from fruits and vegetables is a healthy way to upgrade your diet and can be added to any meal or consumed as a meal replacement. A juice cleanse can take it further and rejuvenate your body with crucial nutrients.

Use the juice cleanse 101 information to jump-start your health with the best juice cleanse for your body.

Juice cleansing can be done monthly or a few times yearly to maintain a healthy lifestyle. Juice cleanses can also be done one day per week to keep up with the cleansing process as a form of intermittent fasting. This will give the body one day per week of rest and extend the cleanse to create long-term benefits.

What Are The Benefits Of A Juice Cleanse?

  • People suffering from severe and chronic diseases or even aches and pains, headaches, allergies, IBS, and other issues are often left baffled by the course of action to take to improve their health.

    Doing a juice cleanse is about much more than weight loss. Instead, a healthy juice fast can impact overall health. It can help to jump-start the system to improve metabolism and refresh the organs.
  • Increasing fresh food intake is a vital part of a sustainable and healthy diet and lifestyle.
  • Juice cleansing can assist the body in its natural detoxification.
  • A juice cleanse is a great kickstart to a weight-loss diet.
  • Juicing is nourishing for the body because of the high nutrient content in vegetables and fruits. Juice contains phytochemicals and antioxidants. They are readily absorbable in liquid form for optimum absorption of nutrients.

    Fruits and vegetables are nutrient-dense and contain minerals, vitamins, and antioxidants that improve energy and health and boost immunity.
  • Doing a juice fast can restore energy levels and allow the body a break from poor diet choices, including processed and junk food and addictive substances such as sugar.

    Sugar is an addictive substance that the body becomes dependent upon. A juice fast is an excellent way to break the addictive cycle and reset the system.
  • Another reason to perform a juice cleanse is to determine food sensitivities and eliminate them from the diet. Certain foods you are sensitive to may cause a more subtle reaction in the body than a full-blown allergy. It can cause a lot of conditions that are hard to diagnose or interpret without a vast overhaul in the diet.
  • Common allergens include dairy, gluten, eggs, soy, and nuts, among other items. A juice cleanse is a form of an elimination diet where many common allergens are eliminated for a time. This leads to more knowledge of what may be causing inflammation and irritation in the body.
  • Raw juices contain enzymes that can help to improve digestion by introducing new probiotics into the microbiome.
  • Juice cleanses may reduce inflammation in the body caused by junk and processed food.
  • Juice fasting may reduce constipation and promote more regular scheduled elimination. Many people have a sluggish digestive system that is not working as it should. This is because it is overburdened by unhealthy food commonly consumed in society today, including junk, boxed, and processed food.
    These foods contain chemicals and ingredients that are foreign to the body and cannot be adequately processed. Consuming too many of these foods, we begin to experience a buildup and backup of toxins in the body.

    This can cause various health concerns, including skin issues, digestive issues, constipation, diarrhea, eczema, headaches, and others. Sometimes it can be hard to pinpoint health issues because we do not see them directly from our diet. But good health begins with the food we eat.

Food can be medicine for the body, or it can be harmful. Choosing healthy foods and participating in cleanses is a great way to bring balance back to the system.

What Is Cleansing In Traditional Medicine?

Modern Western Medicine

We live in a modern age when the majority of people are experiencing illness or have experienced some health trauma in their lifetime. The Western medical system is a modernized and technology-based system that is great for emergency medical care and treating severe conditions.

Western medicine has saved many lives and is credited with an incredible and miraculous recovery. But the Western medical paradigm is only one form of medical care and treatment. In terms of medical prevention and healthcare, there are many roles we can take on individuals to participate in preventative medicine.

Preventative medicine has yet to be emphasized in most modern societies, as we rely on doctors and hospitals only when we are sick. Still, people must catch up with their yearly checkups and other consistent care. This is one of the ways that Western society has short-changed when it comes to health.

Traditional Or Alternative Medicine

juice cleanse as an alternative medicine

Traditional medicine practices, also referred to as alternative medicine, have been practiced for thousands of years. They are often touted as amateur or novice medicines even though they have been practiced for thousands of years compared to the couple hundred years of Westernized medicine. Additionally, traditional medicines tend to focus equally on prevention and treatment.

Fasting and cleansing are essential elements in traditional medicine, including Ancient Chinese Medicine, Ayurvedic Medicine, and other traditions.

In modern times, cleansing and fasting have become popular approaches to health and detoxification. One of the most popular forms of cleansing is juice cleansing or juice fasting. This practice has gained popularity and can be done through various methods, including making fresh juice at home or purchasing an entire cleanse.

About Juice Cleanses

Participating in a juice cleanse takes dedication and commitment to health. Juice cleanses will often last between 1-3 days and include a pre- and post-cleanse phase.

A juice fast is a great way to give the digestive organs a break and allow the liver to process fewer toxins.

It also allows the digestive system to rest because foods are already broken down and are separated from the fiber of fruits and vegetables.

Drinking juice is believed to flood the body with healthy nourishment. Juicing also facilitates the flushing of toxins and chemicals from the body.

What To Use And What To Exclude For Your Juice Cleanse?

There are many ways to do a juice cleanse, but you should choose your juices wisely.

Some juice cleanses involve making homemade juice with raw fruits and vegetables using a juicer. With your own juices, you know what you put in, and you can follow the recommended ratio range of using 20% fruits and 80% vegetables.

Other juice cleanses involve buying pre-made juices from stores or from online suppliers with a webshop. However, you should check the ingredients and avoid juices with too many sweet fruits or added sugar.

Juices can include other liquids, including water and clear broths, during the diet to stay hydrated and satisfied for the cleanse.

You should also eliminate allergenic and inflammatory foods from the diet to create a healthier system. Foods to be eliminated during the juice detox include sugar, caffeine, refined foods, eggs, dairy, or other inflammatory foods.

These foods give a false sense of energy and often bring about a crash in blood sugar levels and stamina. Foods that do not contain proper nutrients and vitamins will not give the body sustained energy.

How To Do A Juice Cleanse?

When deciding to participate in a juice cleanse, the experience can be both exciting and overwhelming. Luckily, juice cleansing is one of the most straightforward ways to cleanse the body.

You want to determine how long you would like to do the cleanse. This can always be adjusted as you participate in the experience and choose what works best. Still, it is good to have a goal in mind of how many days you would like to cleanse.

For the first time, you can start with a one-day juice detox or, as many people do, a 3 or 5 days juice cleanse.

Make A Juice Cleanse Plan

It would help if you made a juice cleanse plan and prepared everything you need to relax and enjoy the process.

The first decision to make about juice cleansing is whether you want to purchase juice or a set cleanse program, or you would like to make the juice.

If you purchase a particular juice cleanse, you will want to be sure you are including a variety of juices. By drinking various nutrients, you can keep the body properly fueled.

Joining a fasting program is most convenient because it contains pre-made juices that can be picked up or even delivered to your door. These will usually include instructional materials and may include other cleansing elements, like suggestions for activities or practices related to cleansing.

Making juice will be a significantly more significant time investment. Still, it will likely be cheaper than purchasing a set of juices. You also get to drink freshly made juice, which is the best way to enjoy it.

You may also join a collective or group that is all cleansing simultaneously in a supportive setting. If it is your first cleanse, it may be an easy way to participate in a juice cleanse with guidance and without overwhelm.

You will need a juicing machine or a blender (it will make thicker, more smoothie-like drinks).

Choose organic fruits and vegetables if available.

Ensure to wash all produce before juicing to remove any dirt or oil-based pesticides that stick to foods.

Schedule Your Daily Juice Intake

First, drink a glass of warm water with lemon upon waking. Lemon water stimulates the liver and promotes healthy digestion. Drink lemon water regularly throughout the day or at least mineral water without gas.

drinking water during a juice cleanse

Aim to drink juice every 2 to 2 and ½ hours. Spread the juice over 12 hours and drink the last juice about 2 hours before bedtime. In total, 5-6 glasses of liquid per day.

Even if you do not feel hungry, your body needs the nutrients, and you want to avoid blood sugar crashes.

It would be best if you varied your juices throughout the day, even though it's more work to prepare them. This way, you get a more comprehensive range of nutrients.

If you don't like to prepare different juices in the morning, you can prepare the juices for 2-3 days, but freshly made juices are the better option. At least you can prepare the fruits and vegetables and keep them in the fridge, so it's much faster to make the juices in the morning.

Alternatively, you can make just one juice and drink the same juice all day, then change the drink the next day for your juice fast.

Good Juice Cleanse Ingredients

Basic Vegetable Juice Ingredients

  • Carrots
  • Cucumber
  • Celery
  • Kale
  • Spinach
  • Beets
  • Romain Lettuce

Basic Fruit Juice Ingredients

  • Green Apples
  • Lemons
  • Oranges
  • Grapefruit

Healthy Juice Add Ins

  • Fresh Ginger
    - Improves digestion
    - Supports Immune System Health
  • Mint
    - Highly nutritious
  • Parsley
    - Highly nutritious
    - Rich in antioxidants
    - Antibacterial properties
  • Chlorella
    - Highly nutritious
    - Binds to heavy metals to aid in detox
    - Antioxidant properties
  • Turmeric
    - Anti-inflammatory and antioxidant properties
  • Aloe Vera Juice
    - Hydration
    - Liver function
    - Relieves constipation
    - Skin health
    - Highly nutritious
    - Boost digestion

Prepare For Other Dietary Intake

When completing a juice cleanse, substitute juice for some meals as needed.

The cleanse can be 100% juice or some healthy snacks, including raw veggies, broth, water or lemon water, or light rice crackers.

What To Do Before, During, And After The Juice Cleanse?

3-5 Days Before The Juice Cleanse

  • Eliminate refined sugars, processed food, and junk food.
  • Ditch tobacco and alcohol and limit or eliminate coffee as well.
  • Eat a lot of fresh whole, plant food, including vegetables and fruit.
  • 1 to 2 days before your cleanse begins, try to stick to an all-plant food diet. Avoid meat, chicken, fish, heavy meals, dairy, and eggs. Keep eating fresh and raw vegetables and fruit.

During The Juice Cleansing

  • You will consume a minimum of 32 ounces of juice or smoothies during the cleanse. Most of your juice intake should be "green juice." Green juices are green in color and typically contain a majority of green vegetables and leafy greens, such as kale and apples.
  • Juice should be consumed as close to the juicing time as possible, but if you want to store the juice, you can do so in a glass container or other BPA-free bottle.
  • Drinking warm water throughout the cleanse, either plain, with lemon, or herbal tea infusion, is also appropriate. Choose a caffeine-free herbal tea as this will be more cleansing and allow the kidneys and adrenal glands to rest.
  • You can also drink a warm vegetable broth or enjoy a whole vegetable snack like celery or carrots. Trust your intuition when eating and choose healthy options that will leave you satiated without breaking the cleanse.
  • Solid food is limited to fresh vegetables or fruits.

If you feel ill, uncomfortable, or dizzy during the cleanse, notify a healthcare professional.

Recommended Activities During The Cleanse
relax with yoga during your juice cleanse
  1. 1
    Partake in gentle physical activity. It is ideal for relaxing and engaging in walking, yoga, stretching, or other mellow activities. Staying active will help to improve blood flow and lymphatic circulation.
  2. 2
    Enjoy a massage. Getting a massage also helps to drain the lymphatic system. Skin brushing is another great way to move the lymph, as well as hot/cold contrasting showers which boost immunity.
  3. 3
    Meditate or Practice Mindfulness. When we are caught up in our thoughts, it can be hard to focus, and we may become stressed or ill. Instead of allowing our mind to run our experience, we can practice mindful breathing, relaxation techniques, or other practices. Be sure to get plenty of rest and take naps whenever possible to allow the body time to relax and regenerate.
  4. 4
    Be Emotionally Aware. Prepare to be comfortable with arising emotions, including anger, fear, sadness, or other frustrations or issues. In traditional medicine, anytime we cleanse the body, feelings can arise that may be upsetting. Be sure to have a plan in place to process emotions.
  5. 5
    Distract yourself. Listen to music, stretch, walk, or talk with a friend or a professional therapist.
  6. 6
    Take an infrared sauna session. Infrared saunas are a unique type of sauna that uses infrared healing to stimulate the cells and eliminate toxins. The skin is the body's largest organ, and it can participate in the detoxification process.
    Infrared saunas heat the body from the inside out using infrared wave technology. Be sure to stay hydrated when using the sauna, as you will release a lot of sweat.

After The Juice Fast

  • Do not eat heavy foods immediately following a cleanse, or you will likely become nauseous.
  • When the cleanse period is finished, you will begin to eat lightly for a few days until you have fully eased into your diet.
  • When breaking the fast, you will primarily eat raw or lightly steamed vegetables. You can also eat fruits or nuts. Eat small portions and gradually introduce whole food. Raw whole fruits and vegetables, fresh nut milk, and vegetable broth are all good choices to ease back into normal eating.
  • After a day of light eating, you can incorporate slightly more fulfilling foods like soups, brown rice, beans, quinoa, or other gentle grains.
  • Drinking a warm vegetable broth is a great way to break the fast as a gentle medicine for the digestive system and stomach.
  • Within 5 days of completing the fast, you can resume eating regular meals.
  • Be aware of foods as you reintroduce them. Some people like to use the days after a fast or cleanse to determine any food allergens and to keep track of foods that are inflammatory or cause reactions in the body. Try to space foods 3-4 days apart as you reintroduce them to gain a better perspective of your body’s reactions to each item.
  • When reintroducing dairy, try having a small glass of milk or a few pieces of cheese to determine any sensitivities.

Health Considerations And Precautions

Juice cleanses can improve health, increase energy levels, and eliminate toxins. Cleansing can also lead to improved digestion.

juices for a juice cleanse

Drinking juice for the cleanse period is an excellent way to hit the reset button on health and wellness, but there are necessary precautions to consider.

  • It would be best to speak with your doctor before starting a juice detox or any cleanse.
  • Participating in a juice cleanse is a short-term solution that can lead to a healthier diet overall. Juice cleansing is recommended only for a few days if sticking to juice-only fasting.
  • You can extend the juice cleanse by incorporating healthy foods balanced with juice.
  • Juice cleansing is not recommended as a long-term solution for weight loss.
  • Food restriction should always be done with caution. An eating disorder can result from classifying foods as unhealthy or healthy and putting too much pressure on oneself to achieve the desired result.
  • Patience and acceptance is the key to cleansing. Remember, you do not need to achieve the ultimate result in one cleansing session. Instead, aim to live a healthy lifestyle that includes regular cleansing every few months and maintain a healthy diet between cleanses. You can cut out some or all foods from the inflammatory food category. In that case, you will begin to notice dramatic changes in your health. Always consult a healthcare practitioner before partaking in a cleanse.
  • People with kidney stones should be careful of consuming foods high in oxalate, which can lead to blockage and kidney stones.
  • People with low blood sugar should also take care of cleansing, which can lead to low blood sugar. Juice cleanses may be dangerous for people with diabetes.
  • Any symptoms of dizziness, fainting, weakness, headaches, or hunger should be consulted with a health care professional.
  • Drinking unpasteurized or raw juices can contain bacteria that can cause problems for people with chronic illnesses, elders, young children, or weak.
  • Wash all produce correctly and store the produce in a clean space.
  • Store all freshly made juice in a glass bottle and consume it within 24 hours, or at least store it in a fridge for no longer than 2-3 days.
  • Juice cleanses should not be done by children, pregnant women, nursing women, or people with chronic illnesses, including liver, kidney, or gallbladder issues.

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