Consider going for detox massage that is not only relaxing but also aids your body in the removal of toxic waste. A detox massage can be of great support to any cleansing program you are in. It can address health conditions including fatigue, headaches, fibromyalgia, and other system dysfunctions that result from the presence of toxins in your body.
A detox massage is helpful because of the rhythmic strokes that your therapist apply to stimulate your body. Your therapist uses a combination of massage movements including irregular and altering applications of pressure that gently compress and stretch your muscle tissues.
There are a number of different massage therapies that also promotes detoxification. One example of a detox massage is the lymphatic massage. The lymphatic system is one of the main elimination systems of the body that is integral in the detoxification process. It is responsible for the absorption of food nutrients and also creates a waste disposal system in your body. Your therapist uses strokes that that help your lymphatic system to clear dietary toxins and other unwanted substances. Your massage therapist can help remove blockages in your blood circulatory system. The toxic waste are actually by-products of stress, dead cells, heavy metals and other excess debris.
A detox massage can also enhance your immune system, strengthen the muscles and toughen your connective tissue. If your muscles are relaxed, then your body is likely to detoxify and cleanse much better. An analogy can be drawn here. Just imagine if you are constipated and your muscles are tense. Did you not have a hard time trying to remove your bowels? When you are less stressed, your organs including your digestive system and gastrointestinal tract, are likely to perform at optimal levels. Under the skilful hands of your therapist, you can end up feeling so relaxed that you may even fall asleep during the session.
A Swedish massage can be likened to a detox massage. It normalizes oxygen levels and improves the function of your colon drainage as well as other organs involved in the detoxification process. Traditional Chinese massages are also excellent for body cleansing. The strokes may differ slightly but the aim of a session is the same.
The next time you step into a health spa, be sure to ask for a massage that helps detoxify and cleanse your body. You may also want to consider signing up for a few sessions so as to reap maximum benefits from this form of healing.
Sandra Kim Leong
http://www.articlesbase.com/non-fiction-articles/detox-massage-for-body-cleansing-107621.html
A question commonly asked by dieters is, “What can I do to support my healthy weight?” As a digestive care educator, my simple answer to that question is “cleanse & detoxify!” Simple dietary changes such as adding more fiber, and seasonal colon cleansing can help you promote regularity & associated weight loss.
Colon cleansing is often the first thing we think about when we hear the words cleansing and detoxification. Everyday at work I speak with countless individuals who have reaped the benefits of undergoing even the simplest form of colon cleanse.
Think of it this way, if your digestive system is a long tube that flows one-way, then we must prevent occasional constipation from stopping up the works and causing excess retention. Indeed, if your bowels are irregular, then where is all that undigested & constipated food going? So, improve digestion & eliminate constipation, and you will encourage your body to naturally shed excess weight.
According to digestive expert & colon therapist, Brenda Watson, constipation can also lead to “autointoxication,” which her book ‘Essential Cleansing for Perfect Health” defines as “poisoning, or the state of being poisoned, from toxic substances produced within the body.” Brenda maintains that impaired digestion allows harmful microbes in the digestive tract to act on undigested food. She continues the argument by stating that faulty elimination can then allow these toxins to seep from the intestinal tract into the circulatory system, where they can cause numerous hazards to the body.
In her newest book, The Fiber35 Diet, Ms Watson shares with us the ‘detoxification factor’. She reminds us that toxins can slow down our metabolism, decrease our ability to burn fat, and even slow down the time it takes to feel full. So, if our goal is to lose weight, then we are encouraged to cleanse and detoxify.
To cleanse naturally, the colon is helped by our consumption of fiber, which promotes regularity and absorbs excess toxins, eliminating them in a healthy bowel movement. Sadly, few Americans are getting the quantity of fiber needed to promote a healthy colon. The American Dietetic Association recommends that adults consume 20-35 grams of fiber every day for optimal health. Most of us are lucky if we consume 12-15 grams of fiber in our average diet. Since our body is not getting the nutritional support it needs to successfully cleanse, then it is unable to eliminate and detoxify properly.
Additionally, even if you consume a fairly healthy diet, our bodies are still being assaulted everyday by toxins and chemicals from the environment. Car exhaust, heavy metals, pesticides, off-gassing from carpets and plastics, even DDT from formerly contaminated soil are all serving to add to the toxic burden that is slowly poisoning our bodies.
There are many cleansing products on the market. When purchasing a program, experts recommend choosing one that addresses your body as a system, because a healthy body will cleanse and detoxify utilizing the seven channels of elimination: liver, lungs, lymphatic system, kidneys, skin, blood, and bowel. You want to be sure that you are giving each organ the support it needs to do its job.
Be sure to take in adequate fiber while cleansing. You’ll also want to make sure your bowels are moving regularly. Conducting a periodic total body cleanse will help your body to relieve itself of the extra burden. Partner this with a healthy lifestyle, such as what goes hand in hand with weight management and you will have the greatest success.
Cassandra Cox
http://www.articlesbase.com/health-articles/total-body-cleansing-supports-detoxification-and-a-weight-loss-plan-139937.html
There was a time that I was feeling run down, sluggish, constipated, chronically fatigued, and completely lackluster; and I knew I needed to do something quickly to turn myself around. Skeptical about fasts and cleanses–many of which I had tried and tortured over only to fail–I was surprised at how I took to the Master Cleanser, a 10 day program that changed my life. Not only did this program detoxify and clean my body of its chronic years of abuse, but it also built good health and a change of habit into me at the same time. I felt so good while doing the cleanse, that I decided to switch afterwards from supermarket foods to 100% organic! I have never felt better, nor has my family.
What is amazing is that this best kept secret has been around since the 1940s, and there are tons of resources and rave reviews about it everywhere! Do a search on the Internet for The Master Cleanser or its other common name, The Lemonade Diet, and you’ll see what I mean. The Master Cleanser eliminates toxins and congestion in all parts of the body, cleanses the kidneys and digestive tract, purifies glands and cells, eliminates all unusable waste and hardened materials in joints and muscles, relieves pressure in nerves, arteries, and blood vessels, builds a healthy bloodstream, and keeps youth and elasticity in tact. This diet also works miracles for those looking to shed a few pounds. Don’t take my word for any of this. Instead, research this amazing program, or better yet, try it yourself.
How to do the Master Cleanser diet
The Master Cleanser diet should be followed for a minimum of 10 days and may be repeated 3-4 times a year to keep your body healthy. The diet provides all nutrition needed during this time as well as all vitamins and minerals if you use the high-quality ingredients specified. Though you may think it odd that one could not be ravenously hungry when not eating for 10 days, this is exactly what happens with the Master Cleanser diet.
All you need to do is take between 6 to 12 glasses of the Master Cleanser lemonade drink daily during your waking period. If you get hungry, have another glass of lemonade. No other food or supplements may be taken during this cleanse.
Make the lemonade drink as follows:
* 2 Tbsp fresh squeezed organic lemon juice (not packaged or bottled)
* 2 Tbsp organic Grade B maple syrup (not maple flavored sugar syrup)
* 1/10 Tsp cayenne pepper or to taste (at least 1/10 Tsp)
* 10 ounces of warm to medium hot spring or purified water
Because this is a cleansing diet, the more you can assist nature to eliminate toxins, the better. If your system feels upset during the cleanse, it is because you are not eliminating wastes sufficiently. To avoid this, you should take an herbal laxative tea each night of the cleanse before bedtime. I used Smooth Move, an all-natural herbal laxative tea, and it worked gently and thoroughly. Products like this are available at health-oriented stores like Whole Foods or Wild Oats.
Laxative tea works great for loosening and eliminating toxic buildup during the night, but there is another aid that really puts the cleanse into high gear—internal salt water bathing. This should be done upon waking on an empty stomach. Prepare a full quart of lukewarm purified water and add two level teaspoons of uniodized sea salt to it. Stir or shake the mixture and drink the entire quart. The saltwater mixture will thoroughly wash your digestive tract in about an hour. Several eliminations will likely occur, but if they do not, add a little more sea salt to a bit more water until elimination takes place. You have successfully detoxified your body when your tongue is no longer coated.
I am in the fortunate position that I can make my own hours and do this cleanse without disrupting my work and private life. Those of you who work outside the home will need to modify the regimen to suit your needs. People who work full time succeed grandly at this cleanse by taking the herbal laxative tea earlier in the evening so that elimination occurs before bedtime. Or they do the internal saltwater bathing on the weekends and during non-work hours. The main thing is that elimination, and lots of it, must occur for full toxic buildup removal.
Coming off the Master Cleanser diet
Coming off the Master Cleanser properly is very important. The first day, drink several 8-ounce glasses of fresh organic orange juice, and sip it very slowly as if savoring every drop. The second day, drink several 8-ounce glasses of fresh organic orange juice and eat a light, all-natural vegetable broth with a few vegetables in it that evening; you may also have one or two natural rye crackers with the broth. On the third day, have orange juice for breakfast, all-natural vegetable soup for lunch, and any vegetables, fruits, and salads you want for dinner. Normal eating may resume on the fourth day, but try to keep your food intake healthier than before.
Stanley Burroughs wrote a book about this diet, called The Master Cleanser. Its 50 pages describe anything you could ever imagine about this diet, and it is available on Amazon.com for $6.50. It is my hope that this cleanse does for you what it did for me—fuels you with new life, vigor, and magic.
DISCLAIMER: The Master Cleanser diet is given as a suggestion. Anyone who follows it does so voluntarily. Each must use discretion and judgment as to its applicabiltity and use.
Leslee J. Klinsky
http://www.articlesbase.com/self-help-articles/the-master-cleanser-a-key-to-reinvigorating-your-life-84894.html
Colon cleanser tablets are an excellent way to keep your colon clean and healthy. To ensure good results and to keep your body safe, you need to know how to select the right colon cleanser tablets from the many available on the market.
Reasons for Using Colon Cleanser Tablets
As the name implies, colon cleanser tablets are used to clean out the colon. Cleansing the colon should be a part of your regular health routine to help keep your overall health at its optimum level.
You may be surprised to realize the importance of the colon regarding overall health. The reasons are very simple. In response to the foods you eat, your colon naturally produces mucus and sludge to protect itself during the digestive process. The more unhealthy foods you eat, the more mucus and sludge your colon produces. Unfortunately, this mucus and sludge tends to become built up on the inner colon wall and makes it difficult for waste to pass through. Thereafter, constipation may develop.
In addition to causing constipation, the accumulated sludge releases toxins into your bloodstream. These toxins spread throughout your body, causing your immune system to weaken, ultimately leading to many illnesses such as allergies, skin rashes, and general fatigue.
To help keep the colon clean and prevent the spread of toxins within your system, you should use colon cleanser tablets. Using the right colon cleansing tablets will flush out your system and remove the waste from the walls of your colon.
Selecting Colon Cleansing Tablets
If you have been searching for colon cleansing tablets already, you have probably discovered literally dozens of different tablets are available. How are you supposed to determine which colon cleanser tablets are right for you?
You should consider several factors when shopping for colon cleanser tablets. The first thing you need to consider is whether or not the colon cleanser tablets are oxygen-based. Oxygen-based colon cleansers, such as Oxy-Powder®, are capable of liquefying the waste built up on your colon wall. This allows it to be released more easily from your body while also leaving your colon cleansed and healthy.
Many colon cleanser tablets can be detrimental to your health. For example, colon cleanser tablets relying on a laxative effect should be avoided. These types of colon cleanser tablets do not actually cleanse the colon. Rather, they soften the stool that was going to be released anyway. As a result, the mucus and sludge that has built up on your colon walls is not removed. Also, your colon can become dependent upon the supplement, which means you will not be able to eliminate waste properly unaided. On the other hand, oxygen-based colon cleanser tablets are not addictive.
You also need to be careful to select colon cleansing tablets made with fresh ingredients. To save money, some manufacturers use ingredients that are nearly expired or they use parts of plants containing less of the active ingredient than the actual source. This results in tablets that are not potent or that do not provide the proper effect. In some cases, the ingredients may expire and can actually upset your colon or make your digestive problems worse.
Colon cleansing tablets including a variety of ingredients are more effective than those relying on a single ingredient. In fact, some single ingredient colon cleansing tablets can be too abrasive and can damage your digestive system. Those colon cleansing tablets (made solely from Psyllium husks for example) can be detrimental if used too frequently.
Recognizing When Colon Cleansing Tablets are Effective
There are a number of ways to determine whether or not your colon cleansing tablets are effective. First, the appearance of your stool can help you determine if you are achieving success. If your colon cleanser tablets are cleansing the mucus from your colon, you will notice that your stool is shiny. It will probably be dark in color as well, which will help you differentiate between colon cleanser tablets that cause diarrhea and those that are actually cleansing the colon.
You may also lose some weight after using quality colon cleansing tablets. This weight is not fat. Rather, it is weight lost from finally emptying the accumulated waste from your colon. Some people lose as much as 20 pounds after cleansing their colons. Even if you don’t lose weight, most people feel lighter after a successful colon cleansing.
Colon cleansing tablets are beneficial to your digestive system as well as your body. Just choose the right tablets in order to obtain the results you desire.
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The Colon Cleansing & Constipation Resource Center
http://www.articlesbase.com/supplements-and-vitamins-articles/colon-cleanser-tablets-107501.html
Today It’s more important than ever to detoxify harmful chemicals, pesticides and heavy metals due to the stressful conditions in which our food sources are created to meet current demands. Environmental toxins also play a big role in the increase of disease and poor health. For anyone who is truly interested in reclaiming their own health, one must assume some responsibility to do so. Yes we live in a toxic society so it behooves us to do our homework to find out what is workable and safe to consume that will help us resolve the condition that needs to be handled.
Certain medicines and herbs may not react well together and this is where your homework comes in. In this article I will do my best to give you the most accurate information I can but if you are unsure, consult a medical practitioner.
Here are lists of herbs that may help to detox and feed the body:
Wormwood- cleanses the colon of worms and also works as a mild sedative. (Should not be taken by women who are pregnant or nursing).
Black walnut husk- cleanses the intestines of parasites, helps in digestion, works well in fungal infections.
Cloves- Also aids in digestion, clears out parasites.
Cascara Sagrada- works as a laxative to help people who suffer from constipation, a great colon cleanser. (Do not use on a regular basis as it can be habit forming. Follow manufacturer instructions.)
Cayenne Pepper- a wonderful herb that does many things including; helps the heart, kidneys, lungs, stomach, aids in digestion and is good for sinus problems, colds and sore throats. Cayenne is rich in folic acid, vitamins B1, B2, B3 and B6, vitamin A and C.
Burdock Root- is a very good blood cleanser and helps the immune system, helps the liver and gallbladder to function better. (Do not take iron and burdock at the same time. They cancel each other out).
Corn Silk- aids the intestines, bladder and kidneys. Corn silk is one of those herbs that work well in combination with other kidney cleansing herbs.
Milk Thistle- for liver problems this herb is a must. It restores liver cells and is a great antioxidant. Milk thistle also aids the kidney and digestive disorders.
Cats Claw- good for intestinal disorders and enhances white blood cell action. (Pregnant women should avoid cat’s claw).
Cranberry- great for the urinary tract as bacteria cannot survive in cranberry’s acidity.
Horsetail- contains silica which is absolutely necessary for bones, hair and skin. It’s wonderful for strengthening the heart. It flushes out toxins when taken with a lot of water.
Pau-d’arco – A very good blood cleanser, has antibacterial properties and strengthens the immune system.
Rosemary- Helps to prevent liver toxicity has anti-tumor properties and stimulates circulation and digestion.
Yellow dock- cleanses the blood, cleans the colon and is good for liver disease. Also good for all types of skin disorders.
Yerba mate- cleanses the blood, helps with allergies, constipation and inflammation.
Parsley- This herb does many good things for the body such as stops tumors from multiplying, helps the kidneys, bladder, stomach, liver and lungs. Helps the thyroid function better, helps in lowering blood pressure, aids in kidney and prostate conditions.
A good multi vitamin and mineral supplement is recommended to help reduce free radical damage and give important nutrients to the body. NOTE: minerals should be taken at a different time from vitamins because some minerals will cancel out some of the vitamins.
Intake of clean fresh water is vital in not only in the cleansing process, but also in necessary hydration for the body. This is so important that if you did nothing else than drink eight glasses of water per day, you would be much farther ahead. You would not expect a toilet to flush without water, so it is with your body. You need water to flush toxins and waste from the body.
Foods that help you detox and alkalize the body:
Most vegetables
Most fruits
Maple syrup
Molasses
Soy products
Most vegetable and fruit juices, preferably raw fresh organic made from a juicer.
Water and lots of it.
(vegetables and fruit that are acid forming are: Asparagus, brussel sprouts, chickpeas, cranberries, canned or glazed fruit).
To keep indoor air clean you can get a good ion air purifier and a good vacuum with a Hepa filter. (Spraying the air with perfumed air cleaner products is not recommended because it does not take pollutants out of the air).
Ionic foot baths are also good for helping the body to detox and assist in the reduction of pain of all sorts.
Negative ions are very beneficial for a body and are in abundance in forests, fast moving rivers and water falls or just strolling down the beach. (The footbath mimics this) Get out of the city once in a while and rejuvenate your mind, body and spirit and get well!
Willie Jones
http://www.articlesbase.com/health-articles/detox-herbs-and-ions-to-cleanse-the-body-102655.html
Most people wonder where they should start when they are ready to start improving their health. There is so much information on getting healthy and every practitioner or health guru wants you to start with their program. So what do you need to do and where do you go for that information/
If you go back and read many of the books written during the 50′ to 80’s you will find that most of the natural health healers always recommended you starts with the colon.
If you go to your health food store you will find numerous colon cleansing products and in health magazine you will finds many advertisements on colonics.
If you first concentration on improving your colon health, you will do your whole body a favor and you will start to feel and be healthier. Because your colon serves your whole body with nutrients and information, you can make a big impact on becoming healthier.
Every part of your body is reflected in the colon. This means that every spot on the colon corresponds to some part of the body. It is through this spot that nutrients and information is sent to that part of the body. Can you imagine if that spot that represents your brain is filled with toxic matter and filled with layer after layer of toxic material that has built up over the years?
When the brain spot on your colon is corrupted, then toxins move readily into your brain and in addition traumatic life incident can readily move into the brain and settle there forever. The toxins in the brain make you senile in old age and the traumatic feeling can activate a heart attack when your heart immune system weakens.
Can you then imagine all parts of your colon walls being covered with toxic matter or being constantly exposed to toxic matter that stays there for 3-5 days because you were constipated? You could expect toxins to be flooding all parts of your body and weaken those parts to the point of failure when you get older.
It is my opinion that if you do anything for your health that you concentrate colon cleansing. This can be done by always eating and living a lifestyle that gives you a natural colon cleanse. Here are three things that you can do as a natural colon cleansing.
1. Change the way that you eat and not what you eat by helping your body during its normal body cycles. The body detoxifies from 8 am to noon, so don’t eat any heavy food during this period. Eat only fruits and vegetables and their juices. This helps to detoxify your colon and other areas of your body.
2. Eat more fiber since this helps to keep your colon clean and free of constipation and of other disease. Get your fiber from fruits and vegetables. For those of you that are over 60, since you may have diverticulosis, avoid these foods, seeds, nuts, black berries, cucumber, tomatoes, wheat, and rye. Avoid those foods with seeds since they my get lodged in the diverticula’s pockets and cause inflammation.
3. Use a colon cleanse once a year that helps to dissolve built up toxins along the colon walls. Once such product is Oxypowder.
Keeping your colon in good health is your key to your overall health. Plan to remove toxic matter from your colon. Eat a diet high in fiber to keep your colon strong and healthy. And, assist your body to detoxify by eating foods and liquids that digest quickly from 8 am to noon.
Rudy Silva
http://www.articlesbase.com/diseases-and-conditions-articles/do-what-your-body-needs-a-natural-colon-cleanse-102595.html
I’ve heard eating apples for a day is a good cleanser. What have you used?
I have went on a 14 day fast where all I consumed were live foods. I made fruit juices and vegetable juices. For a lunch or evening meal I steamed vegetables. I drank lots of hot teas and lots of water with lemon, and cayenne pepper. My allergies went away, my skin began to clear up, and my disposition even became more sweet and calm.
I recently purchased a body cleansing system from wal-mart where you have 3 different types of pills to take for 2 weeks. Has anyone ever used this and if so would you recomend it? I’m a little worried about it upsetting my stomach.
I have never used a pill – don’t think I would recommend that. I did the master cleanse (aka lemonade diet). It worked wonders. It is all-natural, no chemicals are ingested. Follow this link for more information:
http://therawfoodsite.com/mastercleanse.htm
A friend of mine was telling me that her Dr. told her 4 (I think it was 4)things at home to put together that will cleanse your body. It is a drink once a day for 5 weeks. Any body know this one? Or any other really good ones? Thanks
Hot lemon tea supposedly works.
Today’s world is full of ways to get toxins into your body. The trick is to find ways to eliminate those toxins at the same rate or faster than they are introduced. Finding a body cleansing detoxification method that does more help than harm is important.
We are constantly bombarded with chemicals in the foods we eat, liquids we drink and even the air we breathe. Bentonite, Benzene, Benzoic Acid, BHA, BHT, Bronopol and Butylparaben may not be common terms in our vocabulary but they are relatively common toxic substances found in cosmetics, foods and cleansers. This is bad enough but there are 25 more letters in the alphabet.
Our bodies do a pretty good job of eliminating toxins by filtering them out in the kidneys and liver then eliminating them through sweat and our excretory system. The problem comes when these natural systems for detoxifying get overwhelmed and cannot keep up, creating toxic overload. The results can cause respiratory, digestive and many other general health problems.
The good news is that there are ways to help your body rid itself of accumulated poisons, such as:
-Changes in diet
-Herbal body wraps
-Herbal supplements
-Cleansing plans
-Saunas
Often people will change their diets either temporarily or for extended periods of time in an attempt to cleanse their systems. Many of the toxins we accumulate come from the food we eat. Processed foods are famous for their toxic content but even more natural foods like fruits and vegetables contain pesticides, herbicides and artificial hormones among other things.
Fasting, eating organic whole foods, mainly vegetables, and drinking lots of fluids especially water, is a common basis for these detox diets. Periodic use of this cleansing method does “clean you out” but should be used cautiously over extended periods of time. There are many essential elements required in a healthy diet and some of those may be neglected if this type of restricted diet is overdone.
Herbal body wraps usually consist of covering your body some mixture that includes clay, salts, water and a few other ingredients like oils. The idea is that the salt draws water from the skin bringing the toxins with it. The toxins are drawn out of the cells when cellular fluid is removed from the cells to replace the excessive amount of water being pulled from the skin.
This generally involves lying in a room covered with this mixture for up to an hour or more. There is an easier way that I will discuss later on. It is important to drink plenty of fluids afterwards to replace the water that has been flushed from your body.
Herbal supplements, normally in the form of pills, can also be used to cleanse your body. Increasing the level of antioxidants, certain vitamins and minerals can have an effect on the way your body functions. This change can include the more efficient excretion of toxins. It becomes a fairly tricky business when you alter the basic chemistry of your body so before embarking on a journey of this nature be sure to have a complete understanding of the entire process. Your doctor, not just the Internet, should have a major role in whatever plan of action you choose.
Some people go to a spa or seek out an established program when they want to use a tissue cleansing plan. Many plans consist of regimented daily schedules of enemas then cleansing drinks and liquid supplements. This series is repeated periodically during the day. Lasting a week or more, this method obviously takes commitment, dedication and a carefully calculated program. You need to be sure the program comes from a reputable source and is administered with sufficient guidance.
My favorite and arguably the easiest (my kind of plan) is the use of a sauna for detoxification. The main way toxins are eliminated is through the excretory system. Elimination of solids and liquid urine are the paths that come to mind immediately. The truth is, however, that the process of sweating also eliminates surprisingly large quantities of fluids. Excessive sweating, as in a sauna, dramatically increases the rate that toxins are included with the sweat. This happens because many of the toxins are found within the cellular fluid.
The first fluids to be “sweated out” come from the fluid surrounding the cells. With excessive or prolonged sweating the fluids within the cells are flushed out to replace the fluids surrounding the cell and the dissolved toxins go along for the ride. There have been cased when individuals have been exposed to very high levels of a specific contaminant and used a sauna to detox themselves. The toxin was eliminated in such high concentrations that they could actually smell the particular chemical as it was excreted in the sweat.
All of these body cleansing detoxification methods work and have their own advantages and disadvantages. The one that is best is, as they say “the one that you will actually use”. Today’s home sauna options offer such surprisingly low cost and ease of operation that it is no wonder they are becoming the method of choice for so many families.
This method is much less harsh and more enjoyable than any of the others. In fact I don’t think it would be an exaggeration to say that it is the only body cleansing mentioned that anyone would do even if it didn’t have the detoxification benefits.
Mike Hirn
http://www.articlesbase.com/non-fiction-articles/body-cleansing-detoxification-the-5-most-effective-methods-121293.html