The word “detox” is buzzing around the health and wellness community. We are bombarded with advertising that entices us with messages saying that our cells need to be cleansed and requires us to buy this supplement or that supplement. In fact, the popular one out now is juice cleansing. As a nutritionist, I agree there is a place for all of that and we do need to detoxify our body from time to time, but what if I told you it does not have to be as violent as a juice fast or involve multiple capsules to provide deep cleansing to your cells? There is a way and I am about to walk you through it.
First, I would like to talk about the importance of detoxification. Detoxification is responsible for ridding the body of toxic compounds generated internally from every day reactions such as energy production or carbon dioxide exchange from breathing and externally from the air we breathe, the food we eat, the lotions we slather on us and the environment around us including cigarette smoke, and paints and dyes.1 We need a system in place to clean these up properly or they would eventually start building up and possibly contributing to low grade inflammation. When our detox system is not functioning properly symptoms of this toxin start to manifest. This may come in the form of fatigue, nausea, bloating, joint pain, headaches and weight loss resistance. So how does the body do this? I will walk you through that right now.
To properly clear toxins from the body, detoxification occurs in 3 phases. Two of these occur in the liver and the last occurs in the kidneys. The first phase, Phase 1 liver detoxification, is responsible for making fat soluble toxins slightly more water soluble by “uncoupling” them. These can be more toxic than their counterparts. It is imperative that once generated these be passed along to a second set of reactions known as Phase II liver detoxification. This step helps to make these toxins more water soluble, or “conjugate” them, so they can travel down to the kidneys and be eliminated through the urine.1
With all this in mind, we can use nutrients available in whole foods to help drive these detoxification reactions. An ideal detoxification program consists of healthy sources of protein, fruits and vegetables, plenty of complex carbohydrates to provide fiber and avoidance of any potential dietary allergens. Let’s take a look at how each of these components contribute.
Fruits and Vegetables
Fruits and vegetables are a very important addition for detoxification as they provide vital phytonutrients such as fiber and antioxidants, and are responsible for alkalizing the body. Creating an alkaline/acid balance is not only essential for good detoxification, but for weight loss and keeping conditions such as cancer away. The more acidic the body, the greater the prevalence of illness and weight loss resistance. Creating a more alkaline environment can help your cells function better by increasing energy yield and contributing to more effective everyday reactions, such as detoxification. This can potentially improve overall performance of the system. Cruciferous vegetables, such as broccoli and kale, are of particular importance as they contain sulfur compounds. These help to drive the first phase of liver detoxification through sulfuration. This pathway is responsible for the detoxification of compounds such as sex hormones estrogen and testosterone, anti-inflammatory drugs such as acetaminophen and that feisty stress hormone cortisol.2 It is recommended that at least 2-3 be consumed per day as part of any detoxification.
Fiber
This nutrient is present in fruits and vegetables as well as whole grains, beans, nuts and seeds. In fact, some of the best sources include bran, chia and flax seeds and avocados. Each of these foods provide fiber needed to decrease intestinal transit time and remove toxins through the feces. These are also categorized as complex carbohydrates. Not only are they good for regulating blood sugar levels but they also provide compounds essential for the first phase of liver detoxification through glucuronidation. This pathway is responsible for removing several metabolites generated from medications such as benzodiazepines (psychotropic drugs used to treat anxiety), digoxins (medications to treat arrythmias and heart failure) and steroids (anti-inflammatory drugs). This pathway is also responsible for detoxifying natural compounds such as estrogens and steroid hormones such as progesterone, a compound essential for regulating reproductive function.2,3,4,5 Consuming complex carbohydrates, such as gluten free grains like buckwheat and quinoa, and starchy veggies such as beets, carrots and yams (sweet potatoes), is encouraged during any detoxification program.
Clean Sources of Protein
Another important whole food to include in a detox program is good clean sources of protein such as organic animal meats, nuts, seeds, beans and legumes. Protein not only helps maintain lean body mass but binds toxic byproducts generated from the detoxification process and essentially helps to rid the body of them. If protein is not consumed, there is a possibility that the individual will experience detox symptoms such as headache and nausea. A detox may also lead to brain damage if not done properly.
Protein also provides essential amino acids to help drive detoxification reactions such as cysteine and methionine. Cysteine helps with generation of your body’s natural antioxidant glutathione and methionine acts as a methyl donor in the first phase of liver detoxification through methylation. This pathway is responsible for detoxing heavy metals such as lead and mercury, hormones such as norepinephrine, epinephrine (better known as noradrenaline and adrenaline), neurotransmitters such as dopamine, a compound responsible for pleasure and focus, and inflammatory substance such as histamine.2
Avoid Pro Inflammatory Foods
One contributing factor of chronic health issues, and even weight loss resistance, is low grade inflammation caused by hidden food sensitivities. Therefore, it is highly advised to adhere to a diet that eliminates potentially high inflammatory foods. Some of these foods include common dietary allergens such as gluten, dairy, soy, eggs and peanuts.1 Decreasing exposure to any potential triggers will help the body divert more energy into cleansing your cells and rid it of toxic compounds. Other foods to avoid during a detox include fried, fatty foods, highly processed foods laden with preservatives and additives, refined sugars and carbohydrates such as white rice and pasta, alcohol, and caffeine. It is also encouraged to eat as organic as possible as non-organic foods contain pesticides that may inhibit the effectiveness of detoxification.
As you can see, a detox can be accomplished using clean, whole foods and does not have to be as violent as a juice fast or include a slew of different supplements. If you are interested in learning more about a detox, how to properly execute one and get ideas for detox friendly recipes, my 21 Day Jumpstart Detoxification Guide is available for purchase.
References
1. Standard Process. “SP Detox Balance Program.” 2018. PDF file.
2. Lord, R., Bralley, JA. Laboratory Evaluations For Integrative And Functional Medicine. 2nd Edition. Deluth, GA. Metametrix Institute. 2012.
3. Ogbru, A. Benzodiazepines. RxList Website. February 6, 2018. https://www.rxlist.com/benzodiazepines/drug-class.htm. Accessed January 31, 2020.
4. Digoxin. WebMD website. https://www.webmd.com/drugs/2/drug-4358/digoxin-oral/details. Accessed January 31, 2020.
5. Verdanyan, R., Hruby, V. Synthesis of Best Seller Drugs. 1st Edition. Academic Press. London, England. 2016.
