How to Detox 101

What are the nuts and bolts of detoxification? How do I start? What exactly is detoxification and why should I begin incorporating it into my life? I will address all these questions and more. Let's go.

A rational approach to aiding the body's detoxification involves:

1. Decreasing exposure to toxins

2. Eating a diet that focuses on fresh fruits and vegetables, whole grains, legumes, nuts, and seeds

3. Adopting a healthful lifestyle, including avoiding alcohol and exercising regularly

4. Taking a high-potency multiple vitamin and mineral supplement

5. Using special nutritional and herbal supplements to protect the liver and enhance liver function;

6. Going on a 3- to 7-day nutritional cleansing at the change of each season

Diet and Liver Function

The first step in supporting proper liver function is following the dietary recommendations for a "Health-Promoting Diet" (Insert link to article)

Such a diet will provide a wide range of essential nutrients the liver needs to carry out its important functions. If you want to have a healthy liver, there are three things you definitely want to stay away from:

1. Saturated fats

2. Refined sugar

3. Alcohol

A diet high in saturated fat increases the risk of developing fatty infiltration and/or cholestasis. In contrast, a diet rich in dietary fiber, particularly soluble fiber, promotes increased bile secretion.

Special foods rich in factors that help protect the liver from damage and improve liver function include high-sulfur foods such as:

• Garlic,

• Legumes,

• Onions,

• Eggs

Good sources of soluble fiber, such as:

• Pears

• Oat bran

• Apples

• Legumes

• Vegetables in the brassica family:

  • Broccoli

  • Brussels sprouts

  • Cabbage

• Artichokes

• Beets

• Carrots

• Dandelion

• Many herbs and spices such as:

  • Turmeric

  • Cinnamon

  • Licorice

Avoid alcohol as it overloads detoxification processes and can lead to liver damage and immune suppression.

Nutritional Supplementation

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• A high-potency multiple vitamin and mineral formula is a must in trying to deal with all the toxic chemicals we are constantly exposed to.

• Vitamin C

• Beto-carotene

• Vitmain E

• Take extra plant-based antioxidants such as flavonoid extracts or "green foods"

• Take a high-quality fish oil that provides 1,000 mg EPA + DHA per day

• Take enough vitamin D3 (typically 2,000 to 4,000 IU per day) to elevate your blood levels to the optimal range

• Physical care that includes proper breathing, posture, and bodywork such as deep tissue and light touch therapies

(For a complete shopping cart of the specific nutritional supplementation above click link)

Detoxification

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Drink Water!

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Low fluid consumption in general and low water consumption, in particular, make it difficult for the body to eliminate toxins. As a result, low water consumption increases the risk for cancer and many other diseases. Drinking enough water is another basic axiom for good health that you've probably heard a thousand times. But it's true: you need to drink at least 6 to 8 glasses of water (48 to 64 fl oz) each day. That means having a glass of water every two waking hours or having at least three 500 ml water bottles per day. Don't wait until you're thirsty; schedule regular water breaks throughout the day instead.

Special Nutritional Factors

Choline, betaine, methionine, vitamin B6, folic acid, and vitamin B12 are important. These nutrients are lipotropic agents, compounds that promote the flow of fat and bile to and from the liver. In essence, they have a decongesting effect on the liver and promote improved liver function and fat metabolism. Lipotropic formulas appear to increase the levels of two important liver substances, SAM-e and glutathione.

Formulas containing lipotropic agents are very useful in enhancing detoxification reactions and other liver functions. Nutrition-oriented physicians recommend lipotropic formulas for a wide variety of conditions, including a number of liver disorders such as:

• Hepatitis

• Cirrhosis

• And chemical-induced liver disease

Most major manufacturers of nutritional supplements offer lipotropic formulas. In taking a lipotropic formula, the important thing is to take enough of the formula to provide a daily dose of 1,000 mg choline and 1,000 mg methionine and/or cysteine. Alternatively, SAM-e can be used at a dosage of 200 to 400 mg per day.

Plant-Based Medicines and Liver Function

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There is a long list of plants that exert beneficial effects on liver function. However, the most impressive research has been done on the extract of milk thistle (Silybum marianum), know as Silymarin. Silymarin contains a group of flavonoid compounds that have a tremendous protective effect on the liver and also enhance detoxification processes.

Silymarin prevents damage to the liver by acting as an antioxidant as well as by other important mechanisms demonstrated in a number of experimental studies. In animal research, silymarin has been shown to protect against liver damage from extremely toxic chemicals such as carbon tetrachloride, amanita toxin, galactosamine, and praseodymium nitrate.

One of the key ways in which silymarin enhances detoxification reaction is by preventing the depletion of glutathione. As discussed above, glutathione protects the liver from oxidative damage and is critically linked to the liver's ability to detoxify. The higher the glutathione level, the greater the liver's capacity to detoxify harmful chemicals. Typically, when we are exposed to chemicals that can damage the liver, including alcohol, the concentration of glutathione is the liever is substantially reduced. The reduction in glutathione makes liver cells susceptible to damage. Silymarin not only prevents the depletion of glutathione induced by alcohol and other toxic chemicals but also has been shown to increase the level of glutathione in the liver by up to 35%. Since the ability of the liver to detoxify is largely related to the level of glutathione in the liver, the results of this study seem to indicate that silymarin can increase detoxification reactions by up to 35%.

In human studies, silymarin has been shown to have positive effects in treating liver diseases of various kinds, including:

• Cirrhosis,

• Chronic hepatitis,

• Fatty infiltration of the liver (from chemicals or alcohol),

• And inflammation of the bile duct.

The standard dosage for silymarin is 70-210 mg three times per day.

Fasting

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Fasting is often used as a detoxification method, as it is one of the quickest ways to increase the elimination of wastes and enhance the body's healing processes. Fasting is defined as abstinence from all food and drink except water for a specific period of time, usually for a therapeutic or religious purpose.

Although therapeutic fasting is probably one of the oldest known therapies, it has been largely ignored by the medical community despite the fact that significant scientific research on fasting exists in the medical literature. Numerous medical journals have carried articles on the use of fasting in the treatment of:

• Obesity

• Chemical poisoning

• Rheumatoid arthritis

• Allergies

• Psoriasis

• Eczema

• Thrombophlebitis

• Leg ulcers

• Irritable bowel syndrome

• Impaired or deranged appetite

• Bronchial asthma

• Depression

• Neurosis

• And schizophrenia

One of the most significant studies regarding fasting and detoxification appeared in the American Journal of Industrial Medicine in 1984. This study involved patients who had ingested rice oil contaminated with polychlorinated biphenyls (PCBs). All patients reported improvement in symptoms, and some observed "dramatic" relief, after undergoing 7-to 10-day fasts. This research supports past studies of PCB-poisoned patients and indicates the therapeutic effects of fasting as an aid to detoxification.

It is important to point out that caution must be used when fasting. Please consult a physician before going on any unsupervised fast.

If you elect to try a fast, I strongly advise supporting detoxification reactions while fasting, especially if you are carrying a particularly heavy toxic load or have a long history of exposure to fat-soluble toxins like pesticides. The reason is that during a fast, stored toxins in our fat cells are released into the system. For example, the pesticide DDT has been shown to be released from body fat during a fast and may reach blood levels toxic to the nervous system.

The best way to support detoxification during a fast is to choose a 3-day fresh vegetable juice fast (instead of a water fast or a longer fast). Longer fasts require strict medical supervision at an inpatient facility, while a short fast can usually be conducted at home.

For a three-day juice fast, each day you will consume three or four 8-12-fl-oz juice meals spread throughout the day. During this period your body will begin ridding itself of stored toxins. Drinking fresh juice for cleansing reduces some of the side effects associated with a water fast such as lightheadedness, tiredness, and headaches. While on a fresh juice fast, individuals typically experience an increased sense of well-being, renewed energy, clearer thought, and a sense of purity. Be sure to use vegetable juices (preferably fresh organic), not fruit juice, as the high level of sugars in fruit juice can cause widely fluctuating blood sugar levels.

To further aid detoxification, follow these guidelines:

1. Take a high-potency multiple vitamin and mineral formula to provide general support.

2. Take a lipotropic formula to provide a daily dose of 1,000 mg choline and 1,000 mg methionine and/or cysteine. Alternatively, SAM-e can be used at a dosage of 200 to 400 mg per day.

3. Take 1,000 mg vitamin C three times per day.

4. Take 1-2 tbsp of a fiber supplement at night before retiring, preferably a soluble fiber such as powdered psyllium seed husks, guar gum, or oat bran

5. If you are carrying a particularly heavy toxic load, take silymarin at a dosage of 70 to 210 mg three times per day

Other Tips on Fasting

Although a short juice fast can be started at any time, it is best to gein on a weekend or during a period when adequate rest can be ensured. The more rest, the better the results, as energy can be directed toward healing instead of other body functions.

Prepare for a fast by having only fresh fruits and vegetables as the last meal on the day before the fast begins. (Some authorities recommend a full day of raw food to start a fast, even a juice fast.)

Only fresh vegetable juices (ideally prepared from organic produce) should be consumed for the next 3 to 5 days. As noted above, have four 8- to 12-fl-oz glasses of fresh juice throughout the day. In addition to the fresh juice, drunk pure water. The quantity of water should be dictated by thirst but should be at least four 8-fl-oz glasses every day during the fast.

Do not drink coffee; bottled, canned, or frozen juice; or soft drinks. Herbal teas can be quite supportive of a fast, but they should not be sweetened.

Exercise is not usually encouraged during fasting. It is a good idea to conserve energy and allow maximal healing. Short walks and light stretching are useful, but heavy workouts tax the system and inhibit repair and elimination.

Rest is one of the most important aspects of a fast. A nap or two during the day is recommended. Less sleep will usually be required at night, since daily activity is lower. Body temperature usually drops during a fast, as do blood pressure, pulse, and respiratory rate - all measures of the slowing of the body's metabolic rate. It is important, therefore, to stay warm.

When it is time to break your fast, reintroduce solid foods gradually by limiting portions. Do not overeat. It is also a good idea to eat slowly, chew thoroughly, and eat foods at room temperature.

My hope is that you will now use this powerful information to make empowering changes to your health and your well-being! God bless you!

Resources:

• "The Encyclopedia of Natural Medicine" Third Edition, Michael T. Murray, N.D., & Joseph Pizzorno, N.D.