Cleanse with apple cider vinegar

Should You Do an Apple Cider Vinegar Cleanse?

A hard look at the science around apple cider vinegar benefits for weight loss, heart health and blood sugar. Plus, is there a healthy way to add this drink to your diet?

Detoxes are definitely «in.» And apple cider vinegar cleanses have become the new must-do detox. A mixture of apple cider vinegar with a variety of spices and juices (e.g., cinnamon, honey, ginger, cayenne pepper, lemon juice), this cleanse has been sweeping the internet as a beneficial cure-all to help you lose weight, lower your cholesterol and blood pressure, control your blood sugar, boost your immune system, relieve constipation and even regulate body and skin pH. But before you jump on the apple cider vinegar cleanse train, let’s see what the latest science has to say about these proposed health perks.

Lose Weight

Weight loss in a bottle? Maybe-if the sour taste ruins your appetite.

This claim hinges largely on a trial done by Japanese researchers in 2009 that took 155 subjects and randomly split them into three groups with a prescription of a daily drink containing either 1 tablespoon or 2 tablespoons of apple cider vinegar, or a placebo. After 12 weeks, the comparison (placebo) group had not lost weight, while those assigned to drink vinegar had lost 2 to 4 pounds-all while keeping their diet the same. This isn’t a great deal of weight loss in three months, but the authors suspect that acetic acid, a major component of apple cider vinegar produced when the sugar in apples ferments, may have been working to suppress enzymes that harbor fat, a mechanism extrapolated from animal studies.

Apple cider vinegar cleanses are also said to be satiating, which, if true, could help with weight loss. Past research suggests that downing this sour drink slows gastric emptying (the speed at which food moves from the stomach to the small intestine during digestion). The vinegar’s acidity, according to the researchers, could activate low-pH sensors in the intestine that halt the propulsion of food from the stomach. «And slowing down digestion could mean feeling full, faster because there won’t be as much room to store incoming food in the stomach,» says Rahaf Al Bochi, R.D.N., L.D.N., owner of Olive Tree Nutrition and spokesperson for the Academy of Nutrition and Dietetics.

But to our knowledge, only one study, published in 2007 by Swedish researchers, gives modern backing to this age-old claim. Ten patients with type 1 diabetes consumed a large serving of rice pudding with either 1 cup of plain water or 1 cup of water plus 2 tablespoons of apple cider vinegar. Their gastric emptying rates were measured using ultrasound technology, and researchers found that participants who drank the vinegar had significantly slower gastric emptying rates than those who drank water alone. But whether that result translates to weight loss is yet to be determined.

Regulate Blood Sugar

Controlling your blood sugar is important for more than keeping type 2 diabetes at bay. Emerging science is pointing to dramatic fluctuations in blood sugar as a major cause of chronic inflammation that can lead to a host of other issues, including heart disease and cancer. And at first glance, an apple cider vinegar cleanse seems to be a promising tool in this mission to control blood sugar spikes and reduce chronic disease.

Subjects who consumed 1½ tablespoons of vinegar (either apple cider, white or wine) with a meal significantly lowered their post-meal blood sugar compared to those who did not drink vinegar, reports a 2017 analysis in Diabetes Research and Clinical Practice How does this work? Test-tube and animal studies suggest that acetic acid may increase the uptake of glucose by the body-getting it out of the blood-and may even block absorption of carbohydrates by reducing how much is broken down during digestion. However, these mechanisms have little evidence in humans. «There are a few studies to suggest vinegar helps with insulin sensitivity or lowers post-meal blood sugar, but these studies have very small sample sizes,» says Al Bochi. «So it’s really hard to recommend their use for the whole population.» Ergo, vinegar’s effect on blood sugar is far from being definitive.

But what about cinnamon, a common cleanse ingredient dubbed the «best spice for balancing blood sugar»? Cinnamon in supplement form (ranging from 120 to 6,000 mg per day) has been shown to significantly reduce blood sugar in those with type 2 diabetes, according to a recent review in the Journal of the Academy of Nutrition and Dietetics. The doses studied, however, are much higher than you would find on an ingredient list, and only four of the eleven included studies found clinically significant, yet still modest, improvements in fasting blood glucose and HbA1c, a measure of long-term glucose regulation. «There’s no harm in using cinnamon in your baking or cooking,» notes Al Bochi, «but I wouldn’t necessarily jump on using cinnamon in a cleanse to replace a healthy diet or medication use.»

Boost Heart Health

Keeping your cholesterol in check is a great step in reducing your risk of heart disease. Animal studies suggest that apple cider vinegar promotes the oxidation (breakdown) of fats, including LDL cholesterol and triglycerides that can build up in the walls of arteries if levels are too high. When vinegar is added to the diet of animals fed high-cholesterol diets, their bodies produce more of an enzyme that breaks down fat and suppresses a subsequent rise in triglycerides.

However, there are limited studies in humans to back up this claim. The aforementioned weight-loss study by Japanese researchers also kept track of blood lipid levels. Beginning at week 4, the vinegar groups had significantly lower triglyceride levels than the control group. But, curb your enthusiasm-this finding may have occurred because the vinegar-gulping groups lost a bit more weight. (As you lose weight, your triglyceride levels naturally decrease.)

And, although there’s buzz about cayenne pepper or other spices lowering blood pressure (they’re popular ACV mix-ins), the evidence remains to be seen.

Other Health Benefits

There’s no hard-evidence that puckering up to this sour cleanse eases irritable bowel syndrome or constipation, or provides immune benefits. And while delicious spices and ingredients like honey and lemon juice are not bad for you, their benefits may be over-hyped, with little scientific evidence at the moment to back their disease-fighting claims.

As far as balancing pH or «detoxing,» our body already does a good job of that on its own. We have natural ways of removing toxins without dramatic cleanses. «That’s ultimately the role of the liver, to help with the natural detoxification process,» says Mary Wirtz, R.D.N., L.D.N., of the Mayo Clinic Healthy Living Program. «And because we have a natural detoxifier that’s able to break down harmful substances and excrete them, I would always be hesitant to recommend an apple cider vinegar cleanse-or other detox products out there.»

Plus, the pH of our tissues and blood is tightly controlled to keep the proteins in our body functioning correctly. And for good reason: major fluctuations in pH mean major health issues, such as diabetic ketoacidosis, that are beyond the fix of home remedies. Keeping a healthy, well-rounded diet can make it easier for the body to perform these functions, but there are no specific foods to alter one’s pH.

A Word of Caution

«It’s important to remember that with these fads-these crazes-there’s a lot of unknowns,» adds Wirtz, «and people fail to realize that these things can actually harm your body.» Vinegar can irritate the lining of your throat, stomach and digestive tract, especially when taken on an empty stomach, and may create acid reflux-like symptoms. Plus, there’s no evidence that frequent use is safe long-term.

Apple cider vinegar may also interfere with some medications, so consult a doc before making it part of your routine.

Bottom Line

Apple cider vinegar has been around for years, and this tart drink has now been rebranded as a cleanse to give an old fad a new face-and make it easier to stomach. But the health benefits of downing apple cider vinegar have not been fully fleshed out by research just yet. And the risks may outweigh any potential benefits. While the other ingredients on this cleanse’s menu are not harmful, just be realistic about the health benefits you will gain. «You can have vinegar on salads or use spices in your cooking, but there’s no conclusive evidence to really say that these foods will give you the benefits you seek,» says Al Bochi.

If losing weight and controlling blood sugar spikes are top priorities for you, stick to a whole-food-and more sustainable-solution by swapping out processed foods and foods containing simple sugars (think chips, cookies and white bread) for a nutrient-dense, well-rounded plate of whole grains, lean meats and lots of veggies.

Источник

Apple Cider Vinegar for Hair: Benefits and How to Use It

Deven Hopp is an experienced writer and editor with over five years of experience covering the beauty industry for sites like Byrdie and Makeup.com. She is currently the brand director for Versed Skincare.

• FACEBOOK
• PINTEREST
• EMAILSHARE

Tawni Bannister for BYRDIE

In This Article

From fighting blackheads to detoxing your diet, apple cider vinegar has been a formidable player in both the skincare and wellness space for some time. And if that wasn’t enough, ACV is now making a name for itself in hair care, which—given its versatility, accessibility, and the fact that it makes a killer DIY hair rinse—should come as no surprise. To find out more about this buzzy ingredient, we checked in with hair pros Gretchen Friese, Denis de Souza, and Jo Blackwell-Preston.

Meet the Expert

• Gretchen Friese is a Bosley Professional Strength certified trichologist.
• Denis de Souza is a Joico celebrity colorist.
• Jo Blackwell-Preston is the founder and master stylist at Dop Dop Salon.

Not only did they weigh in on ACV’s beauty claims but they also dished on who could most benefit from adding it to their hair care routine—and how. So keep scrolling as we’re bringing you everything you ever wanted to know about apple cider vinegar for hair.

What Is Apple Cider Vinegar?

«[Apple cider vinegar] is made by crushing apples, then squeezing out the juice,» says Friese. «Bacteria and yeast are added to the liquid to start an alcoholic fermentation process, which converts the sugars from the juice to alcohol. Then in a second and final fermentation step, the alcohol is converted into vinegar.»

Apple Cider Vinegar for Hair

• Type of ingredient: Anti-inflammatory
• Main benefits: Clarifies, detangles, and stimulates a healthy scalp
• Who should use it: Anyone with product buildup or an overly-oily or dry scalp
• How often can you use it: As a general rule of thumb, use once per week (although this can vary depending on the product formulation and your hair type).
• Works well with: Moisturizing masks
• Don’t use with: Scalp scrubs or other chemical/physical exfoliants to avoid irritation

Benefits of Apple Cider Vinegar for Hair

» data-caption=»» data-expand=»300″ data-tracking-container=»true»/>

klenova / Getty Images

Apple cider vinegar is to hair what honey is to green tea. You don’t necessarily need it, but try it once and you (likely) won’t go back. That’s because ACV offers a host of benefits that all have one thing in common: making your hair and scalp look and feel amazing. Here’s how:

• Promotes a healthy scalp: ACV offers healing properties for the scalp. «The antibacterial and anti-fungal properties of ACV help to keep the pH level of the scalp balanced,» says Friese. «Dandruff is a buildup on the scalp that happens when too much yeast is present on oily areas of the skin. Using a mix with ACV can help avoid that build-up.»
• Reduces color fading: Friese notes that for color-treated hair, ACV can help close the cuticles, thus maintaining your color’s vibrancy.
• Detangles: If you have hair that’s prone to knots or tangles, anecdotal evidence suggests that ACV and a wide-tooth comb can help rid them.
• Strengthens and softens: “Apple cider vinegar coats the cuticle, leaving the hair soft and shiny,” says de Souza. “It also helps to strengthen your hair by closing the cuticles and the hair shaft,” he adds.
• Fights frizz: Friese maintains that ACV can help smooth the hair and keep frizz at bay, making it a popular treatment option among those with curly and textured hair.
• Reduces hair loss: With its ability to balance the skin’s pH and clear the hair follicle from debris, Friese says that ACV can help reduce hair loss.
• Cleanses: Apple cider vinegar may be effective at getting rid of buildup on the scalp without stripping color. «Apple cider vinegar rinses are really truly about removing buildup of products, and they make the hair really clean,” says Blackwell-Preston.

Hair Type Considerations

Our experts agree that apple cider vinegar is safe for all hair types, including color-treated tresses. It’s especially beneficial for those with major product buildup, whether that’s from hairsprays, dry shampoo, braids, or excess grease. And while oily hair types can get away with using a higher concentration of ACV, if you have dry hair, we recommend using a higher water to ACV ratio to avoid drying out your scalp.

How to Use Apple Cider Vinegar for Hair

Because ACV is slightly acidic, when it’s mixed with two to three parts water it may extend the life of hair color, but only when applied right after the color is rinsed off. «Most hair colors are alkaline, which opens up the hair cuticle, and applying an acidic solution may reseal the cuticle,» notes Friese. You can experiment to find a dilution that works best for you and your hair type, but in general, the following steps are a good place to start:

1. Mix five parts water to one part vinegar in a spray bottle (100 ml of ACV to 500 ml of water if you want to be exact).
2. Spray your scalp well, enough that it’ll be evenly coated.
3. Work the vinegar into clean hair with your fingers. It will be diluted enough that it shouldn’t burn.
4. Allow the vinegar mixture to sit for two to five minutes.
5. Rinse your hair and scalp with cool water.
6. Follow this rinse with a light conditioner, nothing that will weigh down your hair.
7. Rinse your hair well, until you’re sure all product (and vinegar) is down the drain.

The Best Products With Apple Cider Vinegar

You won’t find yourself missing the lather with this shampoo alternative; it enhances hair, leaving it clean, smooth, and shiny. And if you’ve got a thick, coarse, or curly mane, rinsing twice with this ACV solution will gently remove product buildup and revitalize your strands. Double cleanses aren’t just meant for skin, after all.

Have hair that sheds? This shampoo is infused with apple cider vinegar to provide clarifying, deep cleaning benefits that stimulate a healthy scalp. Not only does it encourage new hair growth and minimize hair loss, but as its name suggests, it also promises oh-so glossy locks.

Apple cider vinegar along with argan and babussa oil blend to make for a hair-nourishing conditioner that wards off flyaways and seals hair cuticles. That, coupled with its budget-friendly price tag makes it a hair care must-have. For best results, leave in the conditioner for one to three minutes before rinsing out.

Use this cleansing rinse in place of shampoo or as a co-washing conditioner; either way, it will rid hair of product buildup (without nixing color) and impart a commercial-ready shine. Need we say more?

The secret to hair and scalp health is a balanced pH, which is exactly what this hair mask excels at. It takes texture from dry and frizzy to silky-smooth and gives limp strands a new lease on life. Amazon users—and there’s over 1000 of them—rave about its benefits for the scalp, including how it can help to clear seborrheic dermatitis.

«Clarifying shampoos are formulated to remove product buildup and excess oils as well as prep the hair for some types of color or hair treatments. However, when used alone it can fade color and make the hair feel dry and look dull, making following up with a good conditioner or treatment necessary,» explains Friese. On the other hand, ACV removes buildup with the added benefit of sealing in hair color and enhancing shine.

«The frequency of use depends on the individual and their hair type, but too much use can cause brassiness and damage,» warns Friese. De Souza adds that for most, using an ACV rinse a few times a week isn’t going to harm your color, though you should use it less frequently if your skin skews sensitive.

After an ACV rinse, your hair should not retain any odor once dried.

Источник