At this time every year I have lots of patients and friends ask me about a spring cleaning or spring detox for their body. The question always makes me chuckle a little because our bodies are always working to eliminate the toxins that we are eating, breathing, or that we are otherwise exposed to.
Nevertheless, there is something to be said about a focused effort to help our bodies eliminate toxins. I will discuss a few things regarding diet and lifestyle that should always be implemented to help reduce toxic exposure and increase our own body’s detoxifying efficiency. Then I will briefly discuss some pros and cons of over-the-counter detoxification programs.
The major organs of detoxification are the liver and the kidneys, the liver being primary. Detoxification is done through a few different enzymatic pathways, metabolizing the toxins into a form that can be excreted from the body. The body then eliminates the toxin metabolites through a few different organs. They include the bowels, the kidneys, the lungs, and finally the skin.
Let’s first discuss limiting exposure to unnecessary toxins. Some of the foods with high residue of pesticides include apples, celery, peaches, strawberries and more (http://www.ewg.org/foodnews/list/). Eating organic will reduce exposure to pesticides. The more we avoid exposure to pesticides and other manufactured toxins (solvents and other chemicals) the more we decrease the toxic load on our liver. As that toxic load decreases, proper liver and body function will improve.
When eating animal elimination products it is especially important that they are organic. Think about that for a moment. What are animal elimination products? Let me explain. Just as a breastfeeding mother passes metabolites of the foods she consumes to her infant, the same principle applies to all milks, i.e. cow and goat milk. Milks as well as eggs are pathways of elimination for the animal. If the animal is exposed to large levels of toxins, the animal will use these pathways, milk and the egg, to eliminate toxins. For this reason I encourage consuming only organic eggs and milks.
Anther step to consider is the amount of animal fat we consume. Many toxins are fat soluble and as such are stored in fat tissue. Large consumption of animal fats may also increase exposure to toxins that have been stored in animal fat. It is important to consider the quality of the meat and its fat content. Following this step will help decrease the toxic load on the liver.
Fiber
I teach my patients to consume adequate amounts of fiber because many toxins are fat soluble. Dietary fiber will bind fat, and all toxins associated with that fat, in the intestines. Those toxins will be excreted with the fiber in the feces. The toxins we are talking about here are both endogenous toxins (metabolites for the natural processes of our own body) and exogenous toxins (molecules and chemicals that we consume, inhale or absorb). If we do not consume fiber with every meal the toxin metabolites of the liver secreted in the bowel by the gallbladder may be reabsorbed in the bowel. An adequate amount of fiber is approximately 25 grams/day.
Water
Water consumption is another important aspect of aiding the body in its efforts to eliminate toxins. I teach my patients to drink half their body weight in ounces of water. So if a patient’s weight is 150 pounds, that patient should consume 75 ounces of water a day. That equates to a little more than 2 liters of water a day. This probably sounds like a lot of water. This amount of water will improve digestion, muscle and joint function including spinal discs, and for the purposes of this article it will aid in detoxification. As mentioned earlier the body uses the kidneys and the skin to eliminate toxins. These organs need adequate amounts of water to perform these functions.
Exercise
With our increased water intake we need to be sure we exercise to give our body the opportunity to use the skin effectively to eliminate toxins via sweating. Even though this is not a primary method of elimination it is still important. There are many benefits to exercise. Let me just mention that regular exercise will also have positive effect on regular bowel elimination. It is important to exercise for at least 30 min a day at least 4 days a week.
Finally let’s discuss some pros and cons of over-the-counter detoxification programs. There are many varieties of fasting, liver focused, gallbladder flushes, and colon cleanses. The general idea of providing vitamins, minerals and herbs to help the liver or other organs improve detox function is a good idea, especially considering the variety of ways we are exposed to toxins. However, I want to give a word of caution regarding detox programs and cleanses. Some cleanses and products can cause headaches, adverse effects to blood sugar level, diarrhea and may result in emergency situations. I strongly encourage you to discuss the cleanse or program you are considering with your physician. Your and your doctor can work together to determine if a program is necessary and which is most beneficial for you.
Detoxification protocols are a good idea, but are best with the supervision of your physician. Consider your present exposure to toxins and determine ways that you can decrease your toxic load. If needed, integrate some changes to your diet and lifestyle, including increasing fiber and water consumption and exercise level. These changes will improve your body’s ability to eliminate toxins.
Benjamin Stratford, ND
Always consult a physician before making major changes to your diet and mixing supplements with prescription medication.