The dark side of New Year health resolutions: Beware of the risks of detoxes, fasting, intense workouts

Prolonged detoxes or excessive fasting can upset the body's electrolyte equilibrium, resulting in symptoms like muscle cramps, irregular heartbeat, and fatigue, impacting overall bodily function (Image: Canva)

One week into the new year, and you are fervently pursuing your health resolutions. From hitting the gym regularly to reining in your cravings and embracing several detox and fasting routines – you are ticking all the boxes. Yet, despite the praise for your dedication, it is important to understand that these ‘sudden’ efforts may carry unexpected risks.

A rush for change: With the arrival of the new year, a surge of determination sweeps in, which urges you to reinvent yourself promptly and find a ‘new you’. The desire to adopt a radical change in your lifestyle, in order to transform your personality, could compromise your health and well-being, if not done correctly.

If you're diving into hardcore detoxes, fasting, or high intensity exercise routines to achieve new health goals, remember that approaching these without caution can pose unforeseen health hazards. Beware of these health risks:

Loss of nutrients and vitamins: Prolonged fasting or strict detoxes without supervision can impact your health negatively. It can cause insufficient essential nutrients, vitamins, and minerals in your body.

Weakening of muscle mass and strength: Extended fasting, particularly without an appropriate exercise regimen, can cause the body to use muscle tissue for energy. This could lead to muscle wasting or atrophy that results in decreased muscle mass and strength.

Insufficient water content within the body: Dehydration is a common side-effect of intense fitness routines and fasting practices. Failure to maintain adequate hydration while following these regimes can lead to impaired bodily functions like fatigue and dizziness.

Imbalance in vital electrolytes: Prolonged detoxes or excessive fasting can upset the body's electrolyte equilibrium, resulting in symptoms like muscle cramps, irregular heartbeat, and fatigue, impacting overall bodily function. According to the National Center for Complementary and Integrative Health, one review found insufficient evidence supporting the efficacy of 'detox' diets for weight management or toxin elimination. Another review highlighted that juicing and 'detox' diets might initially induce weight loss due to reduced calorie intake but often result in weight gain upon returning to a regular diet.

Feelings of physical and mental exhaustion: Overly demanding exercise or drastic fasting approaches can result in continuous fatigue and weakness. This results in lower energy levels and reduced physical strength. It happens when the body does not get enough fuel or uses up too many calories, thus depleting its energy reserves.

Discomfort in the digestive system: Rapid shifts in dietary patterns  that are combined with rigorous exercise routines may lead to gastrointestinal problems. These include bloating, stomach cramps, and irregular bowel movements, which adversely affect your digestive health.