Good foundations for detoxification

With the weather warming, albeit slower than many of us would like, and the change of season right around the corner, it is a time when many people think of spring cleaning and others of spring detox. The term “detox” has become very popular in recent years with hundreds of versions existing online, discussed via media outlets and promoted through medical groups. Although helping the body to detoxify from the ever-mounting number of chemicals we are exposed to on a daily basis is generally a good thing, a structured detoxification plan is not right for everyone. Those with chronic health conditions, predisposed to nutritional deficiency, pregnant women and individuals with a history of eating disorders are just a brief list of people for which detox regimens can actually be harmful. Further, there are many forms that are extreme or have no plausible physiologic rational. Before diving headlong into a detoxification program you should always consult your doctor and there are few good foundations that should be solidified.

Good news for us is that our bodies are naturally designed to process and eliminate toxins. The liver is the main organ that metabolizes and neutralizes harmful substances. They are then removed from the body, mainly by excretion via the bowels, urine and sweat. Unfortunately, many times the body is not able to complete this cleaning progression as efficiently as we would hope due to genetic mutations that affect detoxification pathways, poor gut health, dehydration, lack of sweating exercise, exposure overload, etc. We can support our natural detox on a daily basis by minimizing the various obstacles for normal detoxification and optimizing the foundations of health.

So what does that mean in terms of day-to-day life? First, let’s look at the food we eat. Most people in the U.S. don’t meet fiber intake recommendations. As we all know fiber helps to keeps bowel movements regular (and if you remember from earlier this is a critical mode of elimination), but it also directly supports detoxification. Fiber physically binds toxins in the GI tract, preventing them from being reabsorbed along with nutrients from our latest meal so they are actually removed as waste. It also acts as a prebiotic, a.k.a. food for your gut bacteria, helping to promote healthy flora which in turn does some of the detox for us. The current fiber recommendations for those ≤50 years are 25g for females and 38g for males and for those >51 years are 21g for females and 30g for males. Fiber can be gotten through whole grains (especially oats and quinoa), vegetables, legumes (beans, peas, lentils, chickpeas), nuts and chia seeds. Food sources are preferable, but supplements can fill in gaps if you are not getting enough.

Besides fiber, there are many specific foods that benefit the liver, provide antioxidants and are anti-inflammatory. Foods that support liver health include cruciferous veggies (broccoli, cauliflower, Brussels sprouts, cabbage, kale, bok choy, radishes, etc), beets, artichokes, onions, garlic, etc. Antioxidants are compounds that help to prevent oxidative damage from free radicals. Foods high in antioxidants include berries, nuts, dark leafy greens and dark chocolate. Healthy fats are important for skin and brain health and are also naturally anti-inflammatory. Examples include fish, avocados, nuts, seeds, olive oil, etc.

Now, let’s move on to what we are drinking. Water is so critical for our body, yet many people don’t get enough. The average moderately active male often needs 8-12 8oz glasses of per day and a woman often needs 8-10. Water makes up a large percentage of our body and is involved in the majority of physiologic processes. If we are dehydrated then our kidneys do not have enough fluids to properly filter and remove toxins in urine. That being said drinking an excess of water will not necessarily flush out more toxins and it is important to mention that drinking too much water is a real thing known as water intoxication which can be dangerous. Further, water is required for sweat production (again a major mode of elimination). If drinking plain water is not your thing then you can add natural flavors like lemon, cucumbers, a handful of berries, or a tea bag.

That brings us to exercise. Too often in today’s age much of our lives are spent sedentary at jobs, watching TV or playing with phones and not enough time is spent being active. Regular exercise, especially at an intensity that causes us to break a sweat (the last vital form of toxin elimination), promotes detoxification. It increases circulation bringing nutrients to our tissues and clearing waste products, causes us to breathe deeply so we can cleanse via our lungs, and triggers sweating. It also increases fat metabolism and since many toxins are stored in fat cells, this can release them from storage for excretion. Finally, exercise helps to keep bowel movements regular and tends to make us increase our water intake.

Although promoting more efficient detoxification is useful, reducing exposures in the first place is the most ideal. Unfortunately, there are chemical we cannot avoid, but there are many ways to minimize our total body burden. Use HEPA filters to reduce air particulate and pollution. Use water purifiers to reduce metals, pesticides and other compounds. Limit pesticides by eating organic food and using natural weed and insect repellents. Use glass food storage containers and glass or metal water bottles instead of plastic alternatives. Choose body products without parabens or phthalates and cleaning supplies without harsh chemicals.

So use this Spring to kick-start a healthier and happier you. Optimize your wellbeing by working on the foundations of health – diet, hydration, exercise – to support your body in doing what is was designed to do – detoxify naturally.

Dr. Jennalyn McBride is a Naturopathic Doctor at Northwest Center for Optimal Health in Marysville, WA.  Contact her at 360-651-9355 or [email protected].