What is a toxin?
A toxin can be a poisonous matter in the form of chemicals from our foods and the environment. For today, let’s talk about what’s inside our bodies. That which we take in from food and beverage as well as the basic waste products occurring from our natural digestive and metabolic processes.
What does it mean to detox or to do a detox diet?
Detox is commonly understood as eliminating alcohol or drugs from the system but it can be much simpler than that and necessary for everyone to promote health and minimize inflammation which can lead to illness and disease.
Detoxification is simply ridding of waste products. When referring to a detox process in the body, it means to facilitate our natural processes in eliminating accumulated toxins and natural end-products that we don’t need. Our bodies are manufacturing and processing food, beverage and environmental elements all day long and especially at night when we sleep. Fortunately, most products are automatically eliminated through natural biological functions. Our bodies are designed to process and eliminate “the bad stuff”. But sadly enough, we often accumulate and store matter that is left behind causing a “toxic load”. In excess, this can lead to inflammation and sickness.
How can we tell if we are carrying a higher toxic load?
Often symptoms are subclinical, meaning they are not yet detectable by medical testing to actually confirm any diagnosis or disease process, but we may notice signs i.e.. headaches, fatigue, muscle/body aches, brain fog, dizziness, mood and hormone imbalances, sleep disturbance, excess weight, congestion, puffiness, bowel, bladder and digestive issues. Sometimes we don’t even realize we aren’t feeling well until we start to feel better. Everyone’s bodies can benefit from the diet and behavior changes that support detox and an anti-inflammatory lifestyle. All of our organs and body systems may be helped. Brain health, cardiopulmonary, musculoskeletal, nervous system, digestion, hormones etc.. Who doesn’t want more energy, better sleep and mental clarity?!
How do we decrease our toxic load?
In the most simple terms, we need to decrease the chemicals and toxins we take in and augment the body’s natural detox mechanisms to rid of what’s unnecessary or potentially harmful.
Through our Diet we can decrease our toxic input and help minimize our toxic load.
*Eat more organic foods. To save money, learn which foods commonly carry the most pesticides, herbicides and toxins. These are best to purchase in organic form. Refer to the EWG’s Dirty Dozen & Clean 15 lists.
*Eliminate artificial ingredients like sweeteners, preservatives, food colorings and other unnecessary unknown ingredients.
*Switch to oils that the body can use for fuel and healing purposes – ie. grass fed butter, clarified butter/ghee, extra virgin olive oil, sesame, avocado and even coconut oil. Avoid cooking at high heats, especially with oils that may become rancid and create free radicals. Avoid the charred meats on the grill and oil fried foods. Minimize baked goods that often carry the bad trans fats. Fats can be confusing and controversial. It seems the rules are always changing, especially around saturated fats. Read this article for more detailed information: chriskresser on healthy fats
*Eat mostly “real food” in its whole natural form. This includes vegetables, fruits, grains, legumes and clean simple proteins and fats.
*Eat high nutrient dense foods. -Explore the ANDI list (the aggregate nutrient density index -food list) created by Dr Joel Fuhrman.
*Minimize sugar – aim for <25g per day
*Eat fewer simple carbs from refined and processed foods. Decrease processed and packaged foods created in large manufacturing plants. This may include white bread, pasta, crackers etc. The ill effects of high carb diets on health are becoming increasingly evident. Even as much or actually worse than high fat in many scenarios.
*Eat more fiber with a goal of 25-40g/day (found in more complex carb foods like whole grains and vegetables). Pay attention to your tolerance to increasing fiber and go slowly. Many of us aren’t used to high fiber diets and can experience some gas, bloating and discomfort as we start.
*Drink more water, non-caffeinated and non sweet beverages. Our bodies depend on hydration to flush out and process toxins.
*Eat more small fish and less big fish. Larger fish eat little fish and take in more toxins that we end up eating in turn. Eat fish that contain more selenium than mercury. Mercury binds to selenium and gets blocked from building up and causing bodily harm. The best fish to eat per Kresser MS & Dr Hyman: mussels, sardines, mackerel, shrimp, canned light tuna, salmon, pollock, and catfish. Avoid high mercury fish: shark, swordfish, king mackerel, or tilefish. See what these well respected functional medicine practitioners have to say:
*Honor food sensitivities and be aware of high allergenic foods – ie. gluten, dairy, soy, peanuts and corn. Eating foods that we are either allergic or sensitive to can weaken the intestinal lining causing systemic inflammation and other illnesses.To learn more about “leaky gut” click here:https://www.healthline.com/nutrition/leaky-gut-diet#foods-to-eat
*Explore possible histamine sensitivities and avoid them if it’s relevant i.e. fermented and aged foods like alcohol and cheese. I have experienced an exaggerated histamine sensitivity in the last few years and have made significant health gains by learning more about it and making some changes in my diet and lifestyle. histamine info link
*Eat fewer inflammatory foods and more anti-inflammatory foods.
*Add in extra herbs and spices to support detox:
ie. cinnamon, cayenne, cumin/tumeric (with black pepper to aid absorption), dandelion, cilantro, parsley, ginger, garlic, green tea and chlorella. For a deeper dive, click on links below or consult with a certified herbalist or naturopathic doctor.
What are other ways we can increase our elimination of toxins from the body?
We can optimize our body’s natural detox systems and mechanisms.
Digestion -we need to optimize digestion and absorption of essential micro and macronutrients to augment organ function, minimize inflammation and facilitate all the detox systems involved.
-Create a healthy gut with pre and probiotics (especially fiber rich and fermented foods as tolerated).
-Eat slowly and chew food till mush.
-Avoid excess beverages alongside a meal, especially cold drinks. This can dilute the necessary digestive juices and impair absorption of essential nutrients.
Bowel/Colon -Probably the most obvious and relevant waste producing system in our body.
Ideally, we want a formed and soft stool, occurring with minimal effort 1-3x/day.
-Optimize hydration – ~2 quarts of water/day (8cups).
Up to 75% of our BM consists of water
-Get plenty of fiber – read more here: fiber with Bulletproof
-Consume a myriad of phytonutrients and antioxidants by eating 5+ servings of vegetables and fruits per day. Focus on a variety of colors, low sugar fruits like berries and cruciferous veggies which includes broccoli, cauliflower, kale, brussels sprouts, cabbage, turnip and radishes. These are among the most anti-inflammatory.
Consult with your doctor before experimenting with unknowns.
Bladder/Kidneys – Another obvious waste eliminating system. “Normal” function is to produce urine every 2-4 hours and of minimal color and odor. Notice in this article some of the top foods for kidney and bladder health.
Liver – is our body’s primary filter. It prioritizes tasks and processes the most toxic and harmful elements first i.e. alcohol, medicines, sugar, fried and fatty foods, excess animal products (red meats and dairy). https://www.healthline.com/health/fatty-liver-diet
-Facilitate digestion and liver health with warm water and fresh lemon water to start the day or sipping warm water with apple cider vinegar with a meal.
-Bitter and sour foods can aid liver and gall bladder functions -ie. dandelion, arugula, lemon and apple cider vinegar.
In Eastern Philosophy, each season has an associated organ or two. Spring is when the liver is represented and thus a good time to lighten up and support its function and efficiency.
Skin – is actually a backup system to the kidneys and liver. Many consider skin to be the largest organ in the body. Rashes and boils/skin reactions may occur from external toxins and allergens but also from what’s inside. The body may be attempting to rid of toxins – allergens, high histamine foods, medicines, excess hormones etc.. Notice what your skin may be telling you from the inside out. Facilitating clear skin, gently exfoliating and improving the ability for skin to “breathe” can be beneficial to allow natural detox.
– Skin brushing, either with a dry cloth, sponge or gentle brush of natural fibers prior to a shower/bath or a wet wash cloth in a sink filled with hot water. Gently scrub the skin in circular motions with extra attention to high lymph node areas – armpits, groin, lower abdomen and the neck region, just above the collar bones. Remember to be gentle in sensitive areas.
Lymphatics and the venous system – located throughout the body and intimately involved with the circulation and liver to aid in eliminating toxins. The lymphatic system is a passive mechanism that depends on muscles pumping and gravity to facilitate it’s movement.
Lymphatic function can be aided by:
-Exercise. Any and all movement is helpful.The CDC’s recommends 150 minutes of moderate intensity exercise per week. Simply creating movement on a daily basis will benefit fluid flow and wellness. Even 10-20 minutes of gentle movement of any type can help.
-Massage and or skin brushing as mentioned above.
-Elevation by simply raising or elevating arms or legs with exercise or doing yoga. i.e..“feet up the wall” pose or “spinal twists”.
-Sweating through exercise or saunas (medical guidance may be necessary).
Lungs – simply breathing and exhaling carbon dioxide and other toxins is a natural detox method. Anything that facilitates the movement of breath can be beneficial in releasing toxins from the body:
– Exercise of any type that increases respiratory rate is beneficial.
– Focused breath work. This can be as simple as paying attention to breathing or pacing breaths by counting. i.e. square breathing -in for count of 4, pause count of 4, out for count of 4 and pause for count of 4 for 4 cycles. There are many methods that vary in intensity.
ANS (autonomic nervous system) – Facilitating balance in this part of our nervous system can have profound effects on our whole health. This is one of my very favorite topics and often addressed in my office to facilitate wellness. It is controlled by the vagus nerve which runs from our brain to our gut and can have a deep rooted effect on our detoxification process. By promoting calmness in the ANS, we can elevate the parasympathetic portion and lower the sympathetic state (better known as “fight or flight”). Most of our detox organs work best in a more calm state. To achieve this, we can practice:
-Conscious breathing as mentioned above, meditation, mindfulness and/or simply creating daily quiet time for a “reset” or “reboot”. Integrating these practices into our day can be an absolute “game-changer” in wellness.
-Spending time in nature – a walk in the woods, being barefoot in the sand or in the grass. Being aware of and observing the tides and moon cycles is a great way to connect with nature and the cycles of mother nature. “Nature bathing” may be a new term but a longstanding practice with great benefits.
Stress management is another positive influence on the ANS. Sometimes we need to detox from certain events and situations. Whether it be news, social media or even certain people. It’s important to give some attention to what we frequently subject ourselves to and take a break when possible. Notice how we feel after watching news or scrolling through social media posts. If we are left with prolonged discomfort or unhappiness, it may be time to set some limits or take a break. If it isn’t something or someone we can turn off or walk away from, it may be helpful to address the issue(s) with a licensed professional.
Practicing positive self talk, improving our mental messages, being our own best friend and creating a daily gratitude practice can have a huge impact on how our bodies function and how we are able to manage inflammation and toxins.
What are some other simple methods we can practice to decrease our toxic load?
*Maintain good oral hygiene.
Simply brushing our teeth and flossing 2-3x/day. Switching to an electric toothbrush can aid in oral health. It’s especially helpful in preventing gum disease and eliminating bacteria that has been proven to have ill effects on heart and brain health.
Gargling with salt water. Mix 1 tsp salt in a cup of warm water, swish and gargle for a few minutes then spit. This practice can rattle loose and decrease mucus/phlegm to help the body rid of bacteria and allergens.
Tongue scraping – using a special tool, your tooth brush or the edge of a spoon, especially the morning. Don’t swallow what you scrape off, spit it out, rinse well and spit again.
Oil pulling – swishing with coconut or olive oil. An Eastern medicine technique to draw out toxins – oil pulling w Melissa
*Sinus rinse – can be helpful to rid of sinus congestion that may contain mold, bacteria and toxins. https://www.healthline.com/health/sinus-flush#risks-and-side-effects
*Sleep – 6-8 quality hours of sleep. This is when most of our detoxification occurs. I like to use the analogy of the janitor in the school cleaning when all the students have gone home. The science term is “autophagy”. Simply defined as “taking out the trash”. Sleep can be improved by supporting our circadian rhythms. Capitalizing on spending time in day light, especially as the sun rises at dawn then welcoming the end of day with observing the sunset and dimming lights in preparation for bedtime. Some of these practices support our bodies’ natural rise and fall of melatonin to aid sleep. Creating calming bedtime routines and a sweet sleep atmosphere can also be helpful. A cool room with full or nearly full darkness, natural fiber bedding and white noise or quiet.
*Supplements/Vitamins approved by your medical provider. Find ways to incorporate foods that include these micronutrients that support detox. Consult with a practitioner for possible supplements.
-Magnesium – involved in over 200 processes in our body and frequently diminished with age and use of prescriptive medicines. I like to take it most nights before bed, especially on my more active days. There are many forms of magnesium, some more agreeable to the body than others. Magnesium glycinate is my preferred. It’s easy on the stomach/bowel.
Check out this extra information on magnesium:
-Vitamin C – a water soluble vitamin that can aid natural detox by thinning secretions/ congestion and also help soften stool. Saturation can be defined when the bowels become soft or runny. Many people take 500-1000mg. Consult your doctor or pharmacist to determine what’s right for you. I take this sporadically as needed primarily for sinus congestion and/or histamine sensitivity flareups.
-Vitamin B complex – very important for nervous system support and detox mechanisms. The methylated form is easier for the body to absorb
i.e. folate vs synthetic folic acid
Here’s a link for quality vitamins on line: https://wellevate.me/theresa-freeman
I also like our local Coastal Pharmacy here in Portland Maine. They provide great education and sell high quality supplements and vitamins.
A couple added concepts to ponder:
Biometrics. Watch numbers and trends for blood work, weight/BMI, vital signs etc…. Make conservative measures in diet and lifestyle now. Prevention is much easier than correction. Don’t wait for biometrics to indicate the need for medical intervention. It’s easier to influence borderline illnesses than full blown disease processes. ie. pre diabetes vs type 2 diabetes, overweight vs obesity, slightly elevated cholesterol/blood pressure vs upper levels of hypertension etc…
Aging and inflammaging. Mark Hyman’s brief video on inflammaging.
It all seems to come down to managing inflammation. My favorite topic. As we age, it becomes even more important. Our systems may become more sensitive in general. Old unhealthy habits may become less tolerable. Sweets, fried foods, excess alcohol and carbohydrates. The body may become less efficient and unable to keep up with the “housework”. We may notice more signs or symptoms after eating or drinking certain food and beverages: red-faced, congested, dizzy, nausea, sneezing, heart palpitations, weight gain, bowel/bladder changes. Some people have much stronger and more resilient constitutions. They seem to be able to manage as usual while others are more easily affected, with a range of symptoms and even disease/illness. But for everyone, a little pause and clean up can be beneficial for improved quality of life and longevity. No one gets out alive but with a little work we may be able to create a smoother ride. Extra support as we age can make big difference in our health with a cleaner diet and lifestyle.
Managing inflammation and toxins takes some work and self assessing. With increased mindfulness of how we are reacting to our diet and lifestyle, we can make some significant changes and positive effects on our health. Maybe with the help of a wellness team -physician, nurse, nutritionist, health coach, etc.. a personal wellness plan including healthy habits and remedies for prevention, maintenance and corrective measures can be created for self care.
Epigenetics is becoming more prevalent in medical research. The science study that shows how we can influence our health outcomes, even with predisposing genetic factors. Just because we have a familial tendency for a certain illness doesn’t mean we will automatically develop the disease. Although we may not be able to control all illness and disease, there is ongoing research that shows people can influence their genetic expression for good or bad. It can be very empowering to think our choices in diet and lifestyle may impact our wellness and quality of life. What we do and how we interact in our world – both mind and body. What do we let in? What is helpful and healing and what is harmful? Explore what we can influence and little by little, shift the equation to improve our well-being. Everyday, we make choices that greatly influence our health. article and podcast w Dr Hyman.
Intermittent fasting. Seems to be one of the latest rages in health and diet. One that I favor and think is most doable is the12:3 Bredeson protocol. It consists of no food or beverage besides water 3 hours before bed and abstaining until 12 hours later for breakfast or the first meal of day. i.e.. last meal @ 6:30pm and next meal of next day @ 6:30am or after. Research has shown that it can improve insulin sensitivity (one of the major causes of inflammation), sleep and support autophagy and detox mechanisms. With Dr Bredeson, it is part of his well researched protocols for dementia and other chronic illnesses.
Many people are very uncomfortable with a little hunger. Oftentimes it isn’t true physical hunger, maybe thirst or even mental discomfort or nonfood hunger instead. Physically speaking, most of us have extra reserves and unless we have medical limitations we could easily tolerate a missed meal or take a pause from the table or cupboard now and then with great benefits. drjockers-intermittent-fasting-strategies
With that being said, fasting isn’t right for everyone and may need to be reviewed with a physician prior to partaking. Certain illnesses, medical conditions and addictive behaviors may not be best served by fasting.
Minimalist day. A simple idea I recently created with a dear client during an integrated wellness session. This involves dedicating one day a week to eat less. It doesn’t have to be complete fasting but to create a day where we eat simple meals without snacks and practice clean eating. It feels much more doable than an extreme diet and allows us to dip our toes in the water without a major commitment or sense of full-on deprivation. With the extra time out from eating we can pause and meditate, noticing our natural tendencies – what, why and when we eat. This practice can be eye opening and have a snowball effect into other days and an inspiration for more healthy activities.
I like to think of the comparison to how we might shift our work or lifestyle from daytime to evenings and weekends. We usually take a break from our work or daily tasks. We may even take time to declutter and tidy up our desk or living space. This pause and reset helps create organization and efficiency so we can think more clearly and optimize productivity in the day or week that follows.
Similarly, we can lighten the body’s workload now and then, allowing the body to pause from constant eating or grazing during waking hours. By supporting the detox organs and systems to tidy up and do their job, they too can work more efficiently. We want to optimize health and wellness, preventing toxic load build up which can lead to unpleasant symptoms of excess inflammation causing illness and disease.
How can we do this when it may sound so overwhelming?
Choose a simple new habit or a life tweak and practice it for a week or two. Recruit a friend or family member to join in, even if you each choose a different action item. Support each other and hold one another accountable. Capitalize on the little victories, adapt your action plan as needed and keep going. Utilize a journal or tracking system to make notes on observed behaviors, feelings, signs and symptoms. Give credit for all successes along the way, no matter how small. Striving for perfection is often unrealistic and less sustainable. Long lasting results in wellness occur from practices that we can sustain. I believe healthy routines that we do most of the time not just some of the time are what matter most. Keep it simple and doable.
Best Wishes. Reach out and let me know what’s going well or if you could use some encouragement and support.