Understanding Detoxification

Detoxification starts in your liver. While it’s a complicated process, your liver essentially does this in two phases. First, it converts toxic substances to highly reactive metabolites and then excretes these toxins. Your kidneys, lungs, and even gut also play a role in detoxification. Toxins can impact these organs both acutely and cumulatively. More dangerous are the persistent, low-grade toxins such as residue you consume regularly in conventionally grown fruits and vegetables.

Aging only compounds the body’s toxic load—scientists estimate that we all carry within our bodies over 700 contaminants. Medical literature continues to support the growing association between exposure to popularized toxins such as heavy metals (e.g., mercury, arsenic, lead), exogenous hormones (e.g., recombinant bovine growth hormone and synthetic estrogens), and industrial plasticizers (e.g. bisphenol A) and the rising incidence of neurobehavioral, reproductive, and musculoskeletal diseases—everything from attention deficit disorder to autism to infertility to fibromyalgia. Some toxins are thought to play a role in metabolic disturbances such as insulin resistance, obesity, and type 2 diabetes, which is why these disrupting substances are even referred to as “obesogens.”

Of course, as knowledge about toxins grows, it becomes essential to assess our exposure. However, the point is not to become overwhelmed by fear of toxic exposure, but to take control of our health by finding safe ways to keep our body vital and capable of optimally processing, cleansing and excreting environmental toxins.

That’s where a detoxification plan can possibly help. Effective detoxification to lose weight and improve overall health demands reducing or eliminating what creates a toxic load, but it also requires giving your body everything it requires to optimally detoxify. Food becomes the foremost way to do that. After all, we detoxify constantly, and we eat several times daily.

Environmental toxins: How to protect yourself and your family  

Environmental toxins are cancer-causing chemicals and endocrine disruptors, both human-made and naturally occurring, that can harm our health by disrupting sensitive biological systems.

Environmental toxins include naturally occurring compounds such as:

• lead;

• mercury;

• radon;

• formaldehyde;

• benzene; and

• cadmium.

They also include human-made chemicals like:

• BPA;

• phthalates; and

• pesticides.

In toxic doses, all of these compounds can negatively affect human health.  Many of them are known to:

• Cause cancer (radon, formaldehyde, benzene);

• Act as endocrine disruptors (BPA, pesticides, phthalates); and

• Cause organ failure or developmental problems (lead, mercury, cadmium)

Lead toxicity is a well-known example. People are generally aware of potential sources of lead, such as old paint and old pipes. Cadmium toxicity was first realized in the 50s and 60s, and policies now limit industrial exposure. Mercury is also a well-known toxin.

Endocrine disruptors

Endocrine disruptors include a wide range of substances, both natural and human-made, that may interfere with the body’s endocrine (hormone and cell signaling) system and produce adverse developmental, reproductive, neurological, and immune effects.

Action of endocrine disruptors

Endocrine disruptors usually mimic estrogen and are found in many everyday products we use, including:

• some plastic bottles and containers

• food can liners

• detergents

• flame retardants

• toys

• cosmetics

• pesticides

In particular, the industrially produced compounds bisphenol A (BPA), pesticides, and phthalates are among the most potentially dangerous. Research shows that endocrine disruptors may pose the greatest risk during prenatal and early postnatal development when organ and neural systems are forming. Pregnant or breast-feeding women, or women planning on becoming pregnant, should be the most cautious.

BPA

Much of the concern about endocrine disruptors has focused on BPA, a compound that is widely used in the manufacture of polycarbonate plastics and epoxy resins that are used in food and drink packaging, water and baby bottles, metal can linings, bottle tops, and water supply pipes.

To reduce exposure to BPA:

• Minimize use of plastic containers with the #7 or #3 on the bottom.

• Don’t microwave plastic food containers, and don’t wash them in the dishwasher or with harsh detergents.

• Reduce use of canned foods and eat mostly fresh or frozen foods.

• When possible opt for glass, porcelain or stainless steel cups, containers, water bottles and travel mugs.

• Use baby bottles that are BPA free (or better yet use glass bottles) and look for toys labeled BPA free.

Pesticides

Pesticides are any substance used to kill, repel, or control certain forms of plant or animal life that are deemed pests. This includes herbicides, insecticides, fungicides, disinfectants, and compounds used to control rodents.

To reduce exposure to pesticides:

• Wash and scrub all fruits and vegetables, organic or conventional.

• If possible purchase mostly organic fruits and vegetables, particularly the ones consistently found to have the highest pesticide residues – apples, strawberries, celery, peaches and spinach.

• Grow your own!

Phthalates

Phthalates are chemicals used to soften plastics. They are found in a wide variety of products, including bottles, shampoo, cosmetics, lotions, nail polish, and deodorant. At one time most flexible plastics contained high levels of phthalates.

To reduce phthalate exposure:

• Minimize use of plastics with the recycling code #3.

• Use PVC-free containers. Buy plastic wrap and bags made from polyethylene and use glass containers. If you do use plastic containers, do not heat or microwave them.

• Choose phthalate-free toys. Many large toymakers have pledged to stop using phthalates, but be sure to look for toys made from polypropylene or polyethylene.

• Purchase phthalate-free beauty products. Avoid nail polish, perfumes, colognes, and other scented products that list phthalates as an ingredient. Many scented products simply list “fragrance” as an ingredient, which often incorporates a number of different chemicals including phthalates. Try to minimize these products, or for more information on phthalate-free cosmetics and personal care products.

Mercury toxicity

Mercury is a naturally occurring heavy metal, found throughout the environment, with many harmful health effects. Mercury exposure is the second most common toxic metal poisoning. The greatest risk comes from the mercury we consume in our diet (methylmercury).

The most common dietary source of toxic methylmercury is seafood. But it can also come from:

• Livestock who are fed contaminated fishmeal

• Plants grown in mercury-contaminated soil

• Foods stored in pottery with mercury-based paint

• Duck eggs

• Chemicals used on food crops (e.g., pesticides)

• Protein powder

• Fish oil (check with the company to make sure they test for toxins).

Mercury accumulates in tissues, in both fish and humans. Larger and older fish have eaten more, so they accumulate more. Farmed fish tend to have lower methylmercury levels because they have a shorter life span and enhanced growth rates (thus, bioaccumulation is lessened). Cooking/cleaning fish does not destroy methylmercury and most is stored in fish muscle rather than fish fat, so trimming fat doesn’t help.

The nutrients we consume can interact with toxic metals at various points in the body, including absorption, excretion, transport, binding, metabolism and oxidation.  In other words, the nutrient content of the diet can impact one’s potential for mercury toxicity. Eating more sulfur-rich foods (especially cruciferous vegetables and foods from the Allium genus, such as garlic, onions, and leeks) might help to prevent mercury buildup in the body, since mercury can bind sulfur-containing amino acids.

Carcinogens

Hundreds of chemicals are capable of inducing cancer in humans or animals after prolonged or excessive exposure. Chemically-induced cancer generally develops many years after exposure to a toxic agent. For example, mesothelioma (a form of lung cancer) may take 30 years to emerge after asbestos exposure.

The Cancer Panel report singles out radon, formaldehyde, and benzene as major environmental toxins that are causing cancer.

Radon:

Radon is a colorless, odorless radioactive gas. It comes from the natural decay of uranium or thorium found in nearly all soils and it typically moves up through the ground and into the home through cracks in floors, walls, and foundations.

To reduce radon exposure:

• Get your home air checked. It is simple and inexpensive.

• If you use a well, check your water also.

Formaldehyde:

Formaldehyde is a colourless, flammable, strong-smelling chemical that is used in building materials and in the manufacture of many household products. It also occurs naturally in the environment and is produced in small amounts by most living organisms as part of normal metabolic processes. Several government agencies have classified formaldehyde as a known human carcinogen.

To reduce formaldehyde exposure:

• Use “exterior-grade” pressed-wood products to limit formaldehyde exposure in the home.

• Ensure adequate ventilation and moderate temperatures.

• Reduce humidity levels with air conditioners and dehumidifiers.

• Go natural and grow plants in your home.

Benzene:

Benzene is a colourless liquid that evaporates quickly. It is naturally found in crude oil and is a basic petrochemical. Unfortunately, it is also a known human carcinogen.

Benzene is found in tobacco smoke, gasoline (and therefore car exhaust), pesticides, synthetic fibres, plastics, inks, oils, and detergents. Benzene has also been found in dryer emissions from scented laundry detergent and dryer sheets, and in soft drinks, although these have since been reformulated to exclude it.

To reduce benzene exposure:

• Don’t smoke and try to avoid second hand smoke.

• Ensure adequate ventilation in your home.

• Use non-scented laundry detergents.

• Keep plants in the home.

Cleanse Your Body Naturally With Food

A healthy diet is the most important way to detoxify. First, remove foods that interfere with detoxification or make you more toxic. Among them include fructose, which is found in soft drinks (as high-fructose corn syrup or HFCS) but also in fruit juices and commercial juice cleanses.

Research shows this simple sugar can become a key contributor to chronic diseases including obesity. Fructose ramps up problems, including chronic inflammation and oxidative stress, which both contribute to obesity.

A natural cleanse also involves avoiding trans fats and damaged fats. These fats are in processed foods with “partially hydrogenated” in the ingredients — even if the front label says “low in fat.” Scrambled eggs on the buffet table are an example of damaged fats, where the fat has become oxidized — skip them.

Food sensitivities can also stall weight loss and exacerbate toxicity by making your gut more permeable and allowing toxins to enter the bloodstream. Gluten, dairy, soy, and corn are among the common food sensitivities. When considering detoxification, try eliminating these foods for three to four weeks.

The Best Foods for Natural Detoxification

1. Fats and Oils Natural fats and oils like extra virgin olive oil and organic coconut oil provide energy for the detox and biotransformation processes.

2. Nuts and Seeds Try almonds, sunflower seeds, walnuts, and flax seeds for a healthy snack. Nuts and seeds are excellent sources of fiber that assists in proper excretion and elimination.

3. Proteins Protein is crucial for the proper function of the two major detoxification pathways inside the liver cells — called the Phase 1 and Phase 2 detoxification pathways. Opt for organic grass-fed beef and wild-caught seafood.

4. Legumes Beans, lentils, and other legumes are a good source of soluble and insoluble fiber as well as a variety of amino acid precursors.

5. Fruits: Fruits contain a wide variety of phytonutrients, such as beta-carotene, lutein, and anthocyanins that have protective antioxidant properties. They are also a good source of soluble and insoluble fiber and are high in water content.

6. Vegetables Among their nutrients, non-starchy vegetables provide a wide variety of phytochemicals and fiber.

Essentially, a body cleanse diet includes plenty of nutrient-dense, lower-sugar, high-fiber plant foods along with excellent sources of protein and healthy dietary fat. It would eliminate most processed foods including inflammatory fats and instead focus on whole, unprocessed, real foods.

10 Natural Ways to Support Your Body’s Detox System

In order to support your liver health and your body’s natural detoxification processes, make daily detox a priority to help you get (and stay) lean, healthy, full of energy, while reducing your disease risk. Here are 10 ways to get rid of toxins.

1. Eat the right foods

Copious studies show whole foods including cruciferous vegetables, berries, garlic, and spices like turmeric can help your body detoxify through various pathways. Paired with protein and quality fat creates an optimal food plan to detoxify and lose weight. Go for organic plant foods and the highest-quality animal foods whenever possible.

2. Support your gut

Gastrointestinal issues will create or exacerbate a faulty detoxification system. Improving your digestive system requires removing obstacles that create dysbiosis (gut imbalances) and other problems, but also incorporating the right gut-supporting foods and nutrients.

3. Reduce inflammation

Toxicity contributes to inflammation, which leads to a heavier toxic load, stalling fat loss in the bargain. An anti-inflammatory diet includes wild-caught seafood, plant foods rich in omega-3 fatty acids including flaxseed and chia seeds, lots of non-starchy vegetables, and spices including turmeric. Work with your healthcare professional to incorporate anti-inflammatory nutrients including fish oil, krill oil, resveratrol, and curcumin into your diet.

4. Support your immune system

At a minimum, ensure you eat well, get good sleep, manage stress levels, practice good hygiene like washing your hands regularly, and get the right nutrients that support optimal immunity.

5. Supplement your natural detoxification program twice a year

While your cells constantly detoxify, consider doing a more formal detox as a spring (or fall) full-body cleanse. These plans, which typically last two to three weeks, include all the essentials to help your liver and other organs optimally detoxify, including protein, nutrients, and a detox-minded eating plan.

6. Minimize exposure

Prevention is always your first line of both offense and defense. Avoid household cleaners, building materials, plastics, processed foods, and other places toxins linger.

7. Drink plenty of clean water

Hydration keeps your cellular machinery at peak performance, detoxing optimally along with its numerous other functions. Always aim for properly filtered water to avoid added toxins.

8. Sweat out your toxins

Among its benefits, exercise can help your body better excrete toxins and burn fat more effectively. Whether that involves hot yoga or high-intensity interval training, find a consistent workout plan that fits your preference and schedule.

9. Get good sleep

Several years ago, scientists discovered a brain detoxification process called the glymphatic system that occurs when you sleep. According to Andy R. Eugene and JolantaMasiak, insufficient sleep impairs your glymphatic system, causing toxin build up. Without quality sleep in the right amounts on a consistent basis, your body cannot effectively detoxify.