DETOX 101

Detox – a big buzz word today. What is it, and is it really necessary? You are being forewarned, this is a lengthy post. But informative. Stick around to get the full scoop on “detoxing”.

When talking about detoxification or “detox”, people generally think of A specific diet aimed for the elimination of toxins and pollutants… Sadly, that idea is very loosely supported by evidence. The human body is an exceptionally sophisticated machine and is fully equipped to eliminate unwanted substances by itself. When in prime function and in good health, our liver processes the majority of unwanted harmful substances to the body, toxins, to un-harmful waste products. The kidneys, digestive system, lungs and skin, make up the rest of our body’s detoxification pathways. Sorry to gross you out, but, peeing, pooping, sweating and breathing are all ways waste material leaves our body, naturally. A specific “diet” is not necessary to bring about detoxification. But! Certain daily living practices may help in optimizing and enhancing our body’s own natural detoxification process.

WHY DeTox ANYWAY? Knowingly and unknowingly, our diet, environment and lifestyle choices in today’s time expose us to numerous pollutants in large amounts. Chemicals… heavy metals… hormones… drugs… pesticides… insecticides… the list goes on. These pollutants enter our body either as inhaled vapors, absorbed through skin when in direct contact or along the food we eat. When in abundance, the amount of toxins processed and eliminated by the liver may fall short. Sometimes our detox pathways are also not functioning to their prime potential. Being clogged and constipated, means having fecal matter in our gut hang out longer than it should. Unwillingly a lot of the toxins that our liver has worked so hard to eliminate can get reabsorbed back into our system. Sluggish lymphatics means pretty much the same… toxins already in our circulation are not getting a chance to be eliminated through the various pathways. Regardless of excess exposure or our body’s reduced capacity to rid of them, unwanted toxins can get stored in various body tissues and may start causing problems such as allergies, autoimmune disorders, inflammatory disorders, skin rashes, bowel disturbances, diabetes, chronic fatigue, joint pain, headache…
The list of toxin related side effects is long, but symptoms are so very general in nature, making it tricky to come to a conclusive diagnosis of toxic overload.

And so! Enter here…ta da daa… Detox support!!

But wait. Are you thinking of “detox” as a 7-14 day special diet? Eat this, not that? Drink this, not that? If you are, you’re not alone! Its not your fault. there’s a industry out there pushing products and fad diets to support “detox”. Truth is, we can help support our body’s natural detox every. single. day.

Awright! Enough talk about the whats and whys of detox. Let’s get on to the hows, shall we. (Thats what you came here for anyway). I’v put together a pretty extensive list of lifestyle changes and habits that you can incorporate into your daily living.

Do you have to do them all daily? Short answer, of course not. But the more of these you incorporate into your routine, the more easier you make toxic elimination for your body.

EVERYDAY DETOX

1: Hydrate – water is an essential nutrient, necessary to sustain life. WHY? Coz’ my friend, you are roughly 70% water! You need water for all those amazing metabolic processes occurring within yourself. Water lubricates your joints, cushions your brain and spinal cord and also keeps things fluid and moving inside your lymphatics, blood stream and your gut, helping nutrients AND waste move along. Though the US Dietary Guidelines does not recommend a specific fluid intake, The Institute of Health recommends to drink at least half your body weight in ounces, as in drink 100 oz if you weight 200 lbs. Simple enough, but could be a challenge to many. If you ask me, nothing beats clean, pure filtered water, devoid of minerals and additives. But if drinking pure and simple Adam’s ale is not your style, spoil yourself with “spa water” by flavoring your water with a few slices of your favorite fruit. Lemon, lime and tangerine is my favorite combo. Cucumber and mint is also very refreshing.

2: Fiber – the American Heart Association recommends 25-30g of daily dietary fiber intake from food sources – not supplements. Strive to reach a minimum goal of 30g. 35g or more fiber is even better to enhance your daily detox. And remember, eat your fiber! Source intake from vegetables, fruits, chia seeds, flax seeds, psyllium husk (isabghol), bran and other natural fiber sources. Avoid overly processed fiber supplements such as Metamucil and other chemical laxatives. Non starchy fruits & veggies such as apples, carrots, radish, asparagus, leeks, garlic, onions etc have an added advantage of supporting our gut flora by providing prebiotic fiber – more on that in a minute.

3: Microbiome – support the naturally occurring gut flora (our friendly bacteria) using a good quality probiotic supplement and fermented foods like yogurt, kefir & kimchi. Don’t forget the prebiotics! The probiotic flora hang out in our intestines, and work for us by feeding off of the prebiotic fiber, producing nutrients for our colon cells, leading to a healthier digestive tract. In other words, enhanced natural detoxification.

You think that’s about all a healthy gut lining means? Did you know, certain cells of our gut lining excrete massive quantities of antibodies into the gut? Hello immunity boosters! So in short, our microbiome supports gut cells which in turn leads to better gut function and a better functioning immune system. Yeh. You’r welcome.

So, do your gut a favor and DO NOT skimp on your pre and probiotics.

4: Exercise – this one’s a two for one deal as well. For starters, exercise, nudges our circulatory system. Revving up our core temperature and metabolic pathways, burning calories while at it. Better lymphatic and blood flow means better cleansing of waste. Breathing harder AND sweating, waste material be gone!

If you’r a happy camper reading about this benefit of exercise, hold on a sec & let me add to that. Exercise also tones the muscle of the lower bowel. Walking, running, and rebounding (yep, here’s your chance to be a kid again) are great for that. Better muscle tone means easier (and possibly more frequent) bowel movements aka bathroom breaks. Say Ciao to constipation.

5: Fast – besides the mental and spiritual revival associated with fasting for many, fasting also brings about a physical revival. By giving a break to your digestive system, you allow it to concentrate on healing and detoxing. There are numerous kinds of fasts, each with its own regulations. If you are still new to the idea of fasting, a good place to start would be “intermittent fast” or “fasting” for just one meal a day. Here’s a more detailed post to read.

6: Infra Red Sauna/ Infra Red Heating Pad or blanket – these provide deep penetrating heat, increasing core temperature. Nothing can beat a great workout, but this comes in a close second. Certainly helpful in breaking out into a sweat and increasing metabolic activity. If you don’t have access to an IR Sauna, invest in a portable kind if you are able to, or at least an IR blanket or IR heating pad. Place it over your liver area (right abdominal area, under the ribs) for maximum detox benefit.

7: Dry Skin Brushing – stimulates lymphatic flow and drainage. Before jumping into the shower, dry brush your body head-to-toe. Use long, firm strokes towards the heart to mimic the natural direction of lymph flow. From your tops of your feet, brush upwards on the length of your leg, knees and thighs. The abdominal area can either be brushed in long upward strokes, or in a circular motion to mimic direction of intestinal movement. On the arms, brush upwards towards the shoulders. From the shoulders, pull downwards into the chest, again, towards the heart. Head and neck brushing would start at your hairline on your forehead. Brush backwards towards the nape of your neck and then pull forward on your neck and the down to your heart.

8: Oil Pulling – leaches and pulls out fat soluble toxins from the mouth. Swish around a tablespoon of oil (olive or coconut) in mouth for up to 20 minutes. Start with however long you can manage and work your way up to 20 minutes. Spit out when done.

9: Detox baths – an easy, gentle yet incredibly healing therapy! Depending on the additives used, detox baths run from mild to intense detox results. Different additives have different properties, so you really should be doing your homework thoroughly before drawing up a bath for yourself. Always be mindful that a hot bath of any kind will cause some degree of sweating. Sipping water before, during and after a bath is good practice to avoid dehydration. Moisturize well after a bath to avoid dry skin – but use “clean products” free of artificial fragrances and dyes to reduce re-exposure to toxins. Also, soaking in a bath should be a comfortable, pleasant, relaxing experience. If you start shivering, feeling cold, light headed, dizzy or nauseous, use your best judgement and step out of the bath (carefully) should you need to. There is absolutely no shame in calling it quits and reducing the time and the additive amount for future baths. Also check with your health care practitioner if you are pregnant, have high blood pressure or suffer from renal diseases.

So! With so many additive choices, how do you navigate in the world of baths? summing it up here for your ease.

Epsom salt baths – most common kind known to man (and woman)! made up of important minerals, magnesium and sulphate, that are readily absorbed through the skin. Aids in reducing inflammation and muscle soreness, reducing blood pressure and promoting a healthy circulation and thus promoting detoxification.

Baking Soda – naturally alkalizing. Boosts liver function, supports digestion and combats respiratory infections. (Bob’s Red Mills aluminum free baking soda is my favorite to use for baths and baking)

Sea Salt – full of various trace minerals. Helpful in easing symptoms associated with rheumatic diseases. Great for neutralizing and drawing out environmental radiation exposure from x-rays & other medical diagnostic procedures, airport screenings and long plane flights, smart devices and screens. 

A good recipe to follow: 1 cup of epsom salt, 1/4 cup sea salt, 1/4 cup baking soda (aluminum free), 10 drops of your favorite essential oil to your tub of warm/hot water. soak at least 20 mins.

Bentonite clay – a naturally occurring clay that magnetically pulls heavy metals and other toxins from the body.

Add 1 cup of bentonite clay to your bath. Soak for at least 20 mins, up to an hour for full benefits. Increase amount to 2-3 cups as you get comfortable.

Ginger – Aids in combating illness at the first sign of cold symptoms. An energizing & rejuvenating bath that induces profuse sweating! Be sure to hydrate well!

Soak for 15-20 mins in a hot bath with ½ cup of grated ginger.

Apple Cider Vinegar – beneficial for arthritis and other inflammatory conditions. Can help overcome candida and fungal issues and can help with body odor. Be sure to drink up your water with this one as well as sweat production will go into overdrive!

To your bath, add 1 or 2 cups of pure unfiltered apple cider vinegar. Soak for up to 30 minutes.

So there you have it. My handy dandy list of everyday detox. Incorporate as much as you can to get the most benefit.

Check back in to read about how to limit everyday exposure to the very same toxins your body is working so hard to rid off.