A holistic reboot: the juice cleanse to regenerate body and mind
Replacing solid food with juices every three to four hours for three or seven days in a row - that sounds like a challenge at first. Especially if the juice fast is to be carried out several times a year at best. At the same time, a juice fast has numerous health benefits and can be the starting point for a healthier lifestyle.
We explain to you
How does a juice cleanse affect my body?
Eating only juices instead of solid food for a certain period of time is a kind of reset for body and mind. At the same time, juice fasting can be a step towards a holistic lifestyle. Instead of empty calories, saturated fatty acids, too much industrial sugar or even stimulants such as alcohol, coffee and nicotine, the juices provide your body with vitamins and minerals every day, which help to strengthen your immune system and provide natural energy, among other things.
Anti-ageing through improved cell metabolism
Fasting also has a positive effect on the metabolic processes of our cells, as they work more efficiently in response to a lower energy intake. If there is no or a greatly reduced calorie intake, the cells begin to eat themselves, known as autophagy. Don't worry, this is a kind of recycling program in which the cells break down damaged cell components in order to produce energy. To trigger autophagy, it is important that the body does not produce insulin. This is mainly produced for digestion when the blood sugar level rises.
The improved cell metabolism in turn slows down the ageing process, which is why fasting and a healthy diet have a positive effect on longevity, often referred to as longevity in articles on fasting.
However, this health effect does not require zero fasting, i.e. pure water fasting. As early as 1920, Dr. Otto Buchinger developed a therapeutic fasting method based on low-calorie energy intake. During fasting, fortifying vegetable broths and nutrient-rich juices provide the cells with vitamins and minerals, which they also need for cell cleansing.
In addition, the fruit and vegetables in the juices contain valuable antioxidants that provide protection against oxidative stress caused by environmental toxins, alcohol or nicotine, for example, and thus against cell damage.
Find out more about our juice cleanses and juices here!
Our DALUMA juice cleanse works in a similar way to Buchinger fasting, except that the juices are conveniently delivered to your home and our app accompanies you on your fasting journey. Our juices have a high vegetable content, are not diluted with apple or orange juice and therefore have a low fructose content, i.e. the natural sugar in fruit or vegetables. Thanks to the greatly reduced calorie intake, the restricted sugar content and the breaks between meals, as with intermittent fasting, cell regeneration also takes place during our juice cleanse.
Find out more about our juice cleanses here!
Relief and new energy
Juice fasting also serves to detoxify the body, boosts and balances the entire metabolism, improves the appearance of the skin and promotes valuable intestinal bacteria that fight off pathogens.
In addition, your body already experiences relief during the fasting period, as it saves a large part of the energy it normally uses for digestion. Especially after very fatty or heavy meals, many people notice a rapid onset and long-lasting tiredness. On the other hand, many fasting people feel more upbeat and full of energy during the juice fast, despite the lower energy intake. Overall, juice fasting has a positive effect on the body's own processes, the energy balance stabilizes and sleep also becomes more restful.
A myth that needs to be clarified at this point: Even if fasting people lose a few kilos due to the loss of water during the juice cleanse, losing weight is not the aim of the cure. A healthy lifestyle should also be maintained afterwards, otherwise the kilos will soon be back on again.
The quality of the juices is crucial!
The high quality of the juice and the balanced composition of the ingredients, which takes our nutritional needs into account, are essential for the success of the cure. This is the only way to ensure that the body has a constant and adequate supply of vitamins, minerals and trace elements. In order to provide the full range of vital substances, the juices must therefore be composed of a balanced mixture of organic fruit and vegetables. Pure vegetable juices or green juices that contain a lot of vegetables with a low fructose content are essential for cell regeneration.
The nutrients in the juice are preserved by the fact that it is cold-pressed, raw and unpasteurized. Pasteurization, i.e. the application of heat to kill bacteria and germs, also results in the loss of vitamins. Enzymes are particularly important here. As biocatalysts, they are essential for our metabolism, but are destroyed or oxidized due to their high sensitivity in industrial pressing techniques and pasteurization. This is why all our juices are cold-pressed.
Nevertheless, the bacteria must be eliminated so that (not only) fasting people can enjoy uncontaminated food. The so-called HPP process (high-pressure processing), an ultra-high pressure treatment that is able to kill bacteria without heat, is suitable for this. The cold-pressing process also protects the juice from the effects of light and heat in order to preserve the vital substances.
Fasting people should place as much value on the inner values of organic juice as they do on the packaging. As we focus on a holistic approach and therefore also on protecting the environment that provides us with nutrients, the logical conclusion was to create sustainable packaging for our juices. Therefore, DALUMA juices are supplied in bio-compostable bottles without plastic to protect the environment.
Find out more about our juice cleanses and juices here!
Three days of juice fasting - how to make a fresh start
Even before the actual start of the juice cleanse, it is advisable to eat more consciously. You should avoid fast food, excessive sugar, salt or coffee and ideally switch to a wholesome diet. Smaller portions and lighter meals also help to accustom the body to the lower calorie intake over the next few days.
As fasting means a certain change for your body, you should avoid stress during these days. The aim is to regain the balance of your body's own processes and also to relieve and relax mentally. How fasting enthusiasts can best prepare for the coming period is also explained in our DALUMA appwhich accompanies you throughout the entire process.
The three-day juice cleanse is recommended for beginners to see how their body reacts and to get used to the fasting itself. Advanced users can try the seven-day juice cleanse straight away.
You can download our app here and start your juice cleanse!
Day 1 - What happens to my body during a juice cleanse?
A juice diet can sometimes also have an effect on the mental or emotional state of the fasting person: The reduced calories and general change in diet can lead to mood swings. Headaches, tiredness, fatigue and irritability are also among the side effects of fasting that can occur from the first day onwards.
If you suffer from a bad mood, there are various ways to improve your mood and cope better with the changes in your body and mind:
A playlist compiled with your favorite music or your favorite podcast will help you get through difficult phases during the fasting period. Breathwork, i.e. targeted breathing exercises, also help to relax the body. Meditation and daily journaling, i.e. a kind of diary, also help you to focus on your inner changes, become aware of them and record them on paper. As we take a holistic approach at DALUMA, we not only pay attention to physical changes, but also accompany you on your inner development during the juice cleanse. Our app accompanies you from day one with tips and motivation. With push notifications, it not only reminds you to drink the juices, but also gives you moments of mindfulness.
You can download our app here and start your juice cleanse!
However, if the feeling of hunger is too strong, a vegetable or bone broth will help. It is also important to drink enough water throughout the day! Fresh fruit, vegetables, herbs or even Himalayan salt can be added to the water for a pleasant taste. Our app will also help you with tips and tricks for this challenge.
Day 2 - Should I exercise during the juice cleanse?
Exercise and sport are part of a healthy lifestyle. As every person is different and every body reacts differently to a juice fast, it is not possible to make a general statement as to whether sport can be practiced during the multi-day phase. As a general rule, fasting people, regardless of whether they are on a juice or fasting cure, should not engage in competitive sports or extensive workouts. After all, the body is in a transition phase and does not receive its usual daily energy requirements.
However, the body should not lack daily, light exercise either. A long walk, fast walking, yoga and stretching exercises are particularly beneficial activities during the fasting days. From the DALUMA app will send you reminders and recommendations throughout the day, for example, so that you get enough exercise but don't overexert yourself. Furthermore, fresh air in particular boosts your mood in the event of mood swings or irritability and ensures a clear head. So if possible, don't just go for a walk outside.
Day 3 - Almost done! What do I need to consider after the juice fast?
The end of the fast is in sight! Congratulations! However, this does not mean that unhealthy lifestyle and eating habits should return straight away. If you have used the juice fast to change to a healthier lifestyle - both physically and mentally - the completed fast is the ideal starting point for comprehensive changes.
In the long term, switching to a wholesome, balanced and primarily plant-based diet is beneficial to health. The new awareness of (solid) food can be taken into everyday life. This includes eating slowly and chewing sufficiently. Taking time to eat and being truly present in the moment will make you enjoy and appreciate your meal more.
Specifically, during the recovery days after fasting, light food, i.e. fruit, vegetables, yogurt and soups, and small portions are recommended to prevent digestive problems or nausea. The body, especially the digestive tract, also needs some time to switch to solid food and would initially be overwhelmed by heavy food. By the way, an apple is a wonderful way to break your fast.
In our video, we explain the best way to break your fast and what you should bear in mind!