Detoxing Your Lifestyle

From environmental pollution to pesticides residing in our food supply, there is no shortage of reasons why the body may benefit from extra detoxification support. Most of us are able to eliminate toxins naturally. However, efficient detoxification depends on several factors, including minimal exposure to toxins (including xenobiotics, which are foreign substances to the body), a healthy gut microbiome, and the availability of nutritional foods to help activate or inhibit important enzymes in the detoxification process. When you hear the word detox, most people think, “Oh, I’ve done a detox diet before.” What type of detox have you done in the past? Was it juicing for 3 days? Was it fasting for a week? As a Health Coach, I can help play a crucial role in helping you support the natural detox process, from the foods you eat to the personal care products you use to how you detox your mind with stress reduction and quality sleep.

First, let’s define exactly what detoxification means. It’s the body’s process of changing fat-soluble toxins, such as heavy metals, pesticides, and medications, into water-soluble compounds that need to be eliminated from the body. In other words, to eliminate toxins from the body and support its natural waste removal processes. This happens primarily in the liver through two major detoxification phases, phase 1 and phase 2. In phase 1, cytochrome P450 enzymes carry out oxidation, reduction, and hydrolysis reactions, all of which begin the process of metabolizing toxins in the body. Phase 2, a conjugation process where enzymes enhance the hydrophilic nature of toxins so they can be removed from the body via stool, urine and/or sweat. Detoxification also occurs in other areas of the body such as the gut, skin, and lungs. For example, we eliminate toxins through the skin by sweating, while the lungs excrete toxins through carbonic gas or phlegm.

Food is the primary source of foreign substances coming into the body. Therefore the gut plays an important role in detoxification by providing an initial physical barrier to many toxins. The intestinal mucus membranes can absorb toxins. When the gut is compromised, such as leaky gut, toxins may be sent directly into circulation rather than moving through the venous capillaries for detoxification by the liver. In the case of dysbiosis, this can occur due to the presence of bacteria that create compounds, sending toxins back into the bloodstream rather than being excreted from the body. The excretion of waste products through bowel movements is crucial. If the diet is lacking fiber or adequate water, this final step of detoxification process can be affected. Not only are toxins unable to be easily removed, but additional toxins may even be produced by harmful microbes. Poor detoxification can occur when the body is overburdened with toxin exposures, gut health is compromised, or nutrients that support detoxification, such as magnesium, are missing from the diet. Some symptoms that occur when detoxification is impaired are GI issues, allergies, strong food cravings, fatigue, brain fog, body aches, and weight gain. High toxin exposure has been linked to neurological, metabolic, endocrine, respiratory, reproductive issues, autism, cancer, chronic disease, and dysbiosis, which is why it is so important to make lifestyle changes and choices that support healthy detox pathways.

So how can we support healthy detoxification, and increase well-being and vitality each day? For starters, basic education of what detoxification is and why it’s important can help examine ones lifestyle. Also, by sustaining a balanced diet that promotes detoxification over time, you'll bolster the function of the gut and support the body's natural detoxification process. This can be done by eating a whole foods-based diet, crowding out gut-damaging foods, and increasing dietary intake of nutrients that support detoxification. Here are ten top tips for supporting a detox lifestyle. 1. Consume healthy fats and oils. Healthy fats, such as avocados, and oils (olive, coconut, and avocado oils) provide energy for detoxing. Omega-3s have anti-inflammatory properties and promote growth of bacteria that secrete metabolites that protect the intestinal lining. 2. Crowd out refined flour. Refined flours often have additives and preservatives and do not contain gut healthy nutrients. 3. Crowd out sugar. Bad bacteria feed on sugar, which contributes to dysbiosis. You don’t have to quit cold turkey but you should be aware of your sugar intake and limit it as much as possible. Little by little, you will eventually eliminate sugar form your diet. 4. Eat fiber from whole food sources. Fiber is important because it speeds waste removal and supports microbial growth. Good food sources of fiber include berries, leafy greens, cruciferous vegetables, legumes, seeds (chia or flaxseeds), squash, sweet potatoes, and whole grains. 5. Eat foods that support liver function. Some of these foods are apples, asparagus, berries, citrus fruits, dark leafy greens, fermented foods, ginger, root vegetables, sea vegetables, flaxseeds, and black pepper. 6. Include probiotics and prebiotics. Prebiotics and probiotics promote growth of beneficial bacteria in the gut. Inulin is a prebiotic found in asparagus, bananas, chicory root, dandelion root, garlic, Jerusalem artichokes, and onions. 7. Limit intake of overcooked meats and fats. Overheated foods, like chargrilled and fried foods, release PAH (polycyclic Aromatic Hydrocarbons) and HCA (Heterocyclic amines) toxins, which are carcinogens that can be inflammatory. Overtime, consuming of cooking oil damaged by overheating can alter gut microbial populations. 8. Obtain adequate micronutrients. Micronutrients that support detoxification and gut health include folate, selenium, vitamin D, and zinc. Foods that contain folate are dark leafy vegetables, whole greens, beans and sunflower seeds. Foods that contain selenium are chicken, eggs, pork, turkey, and Brazil nuts. Foods that contain vitamin D are salmon, tuna, and dairy. Some foods that contain zinc are pumpkin seeds, sunflower seeds, and whole grains. 9. Spend time in the sauna. An infrared sauna is the best. More than 15 minutes at a time is required to help with detoxification of fat soluble toxins. 10. Try activated charcoal. Activated charcoal may help clear bile-associated toxins from the body. Please consult with a physician before ingesting activated charcoal. If recommended, it should be taken with plenty of water.

Please keep in mind, a bio-individual approach to detoxing should always be taken. Think of it as a lifestyle and not a diet. This is why juice cleanses or fasting isn’t necessarily good for the body. They could have the potential to make the body more toxic, especially if someone has a large toxin buildup inside. If the rate of fat burning increases too quickly, waste and toxins are released into the bloodstream causing more waste to circulate and can damage the body. Also, juice cleanses or fasting may be harmful on a psychological level and can trigger a negative body image or addictive behavior. Detoxing with whole foods and a well balanced diet full of nutrients from all food groups is safer and more of a lifestyle approach. Everyone’s detoxification needs are different. However, a clean, whole food-based diet is an effective way to support natural detox processes. For example, antioxidants, like phytochemicals in plants, are part of the body’s detox process and protect against free radical damage. Also, getting rid of excess body fat is helpful for detoxification as it reduces toxin storage. Slow and steady weight loss efforts are best so toxins are released at a rate the body can eliminate them. Keep in mind, the next time you think about detoxing, consider this information and use it as a guide to reach optimal health on your wellness journey. Think of detoxing as lifestyle and not as a diet. No starving yourself, no juice cleanses, just simply clean whole foods with dense nutrition!