The T in Detox
So… detox, cleanse or whatever you would like to call it is supposed to be happening now because of spring, because of summer coming up right? Haha I love all the buzz words when it comes to detoxification. I want to spill the T (truth) on the good ol’ detox (if you’re a Ru Paul’s drag race fan you get my lingo).
Our bodies are hardwired to constantly detox, 24/7, every second of every day. So essentially… we are ALWAYS on a detox… haha. When we inhale, exhale, eat and drink and when we get exposed to the sun and the environment. Our body has multiple systems working hard to detoxify harmful and unwanted chemicals which happens innately. This is a physical detoxification.
We can support our body to improve and speed up sluggish metabolism and detox pathways on a physical level for sure! But we also need to think about a conscious mental, emotional and spiritual detox.
We are constantly exposed to media, Wifi signals, the internet and social media, advertisements, concrete jungles, other people and so on… So this is part of detox and we can really work on this part of it.
My tips for supporting physical, emotional, mental and spiritual detox…
Why Detox?
We are all exposed to toxins, a lot of us live in cities with lots of pollution, use chemical based cleaning products, deodorants, makeup and body wash products, eat pesticide covered food, micro-plastics from containers, water and wrapping and some of us have occupations involving work with heavy metals, toxic chemicals and no access to fresh air all of which can have a toxic load on the body and lead to symptoms of fatigue, anxiety, depression, weight gain, foggy head, poor sleep, acne and skin eruptions, hormonal imbalances, poor immunity and in the long term, chronic disease. By reducing your 'toxic load' by eliminating as many of these channels of toxicity as possible, supporting your liver, gut lymphatic and nervous systems with detoxifying foods, supplements, behaviours and habits your risk of all of these symptoms and serious chronic disease is greatly diminished.
Detox Your Environment
Start with your home...
- eliminate mould
-use non-toxic or plant based cleaning products
- add indoor plants to brighten mood and provide oxygen its also so therapeutic to take care of them and watch them grow!
-declutter your home, let go of clothes, furniture and items you don't need
- try to buy bedding and clothing made from natural fibres like cotton, hemp, wool or bamboo
-choose non toxic skin and hair care products free from; DEA (diethanolamine), TEA(Triethanolamine) , SLS, SLES, DMDM, sulphates, parabens, NDELA (nitrosodiethanolamine). Some of my fave brands are MooGoo, Juniper, Dr Bronner
Then move onto your bigger world…
Are there any relationships that are toxic and not serving you? Time to re-evaluate your relationships and how you are showing up. How do certain people make you feel? How do you behave and act around certain people? Are there any elephants in the room that haven’t been discussed? I would highly recommend the advice from a psychologist/ counsellor or other relationship specialist if you need help with navigating tricky relationships. I know first hand how hard it can be especially if you have unresolved trauma.
What is your work environment like? can you improve the relationships with your boss, workmates and customers? This comes from within and what you can control which is your mindset and empathy! Can you help your business to grow by streamlining your processes? Implementing new technology or asking for help?
Are you on social media a lot? Taking a break from social media is so important. We don’t need to broadcast our daily lives to the world and we also don’t need to know what everyone else is doing all the time. It gives us an unrealistic view on reality, on body image, on where you should be in life, on what and where you should be eating and going… Honestly it is both a gift and a hinderance at times. Have a look at what you have been posting and the people you have been following on social media. How do these posts and people make you feel about yourself? Does it generate anxiety around wanting likes or replies? Around your self image and worth or does it distract you from your goals?
Detox Your Mind
Your mind is so powerful and toxic thoughts can effect our biochemistry. There is a reduction of neurotransmitters like serotonin, dopamine and GABA which create positive feelings and calmness and an increase in hormones like cortisol which leaves us stressed and in 'fight or flight mode where all of our detox pathways are slowed until the 'threat' is gone, leading to toxins building up in the cells.
Keep a Journal
The first step in managing toxic thoughts is noticing them and observing... by journalling you can find out what your triggers are, get in touch with yourself and let off some stream without reacting in the real world. This practice allows you to be self aware and reduce bottling up of emotions and help control your toxic thoughts.
Practice Mindfulness Meditation
Use calm or smiling minds app's if you need and set aside 1-10 mins per day to just be still, focus on breath and become aware of your thoughts, even a small amount of deep breathing can shut off the fight or flight response.
Exercise
Walking, running, HIIT, weights, dance, yoga, tai chi, doesn't matter what it is just move your body! Get those endorphins pumping and your lymphatic system moving to help eliminate toxins! The only way for your veins to pump deoxygenated blood back to the heart and lymphatic vessels to pump lymphatic fluid full of immune and metabolic by-products into the thoracic duct for elimination via bile is through movement of skeletal muscle!
Getting outside is a great way to detox your mind, body and spirit! Taking a nature walk whether it be by the ocean, go bush or go to a park with yours or a friends doggo! Try doing your training outside instead of at the gym too!
Other great ways to detox your mind: listening to music (especially singing along to an absolute banger at the top of your lungs), reading, learning a new skill or playing a team sport.
Detox Your Diet
Supporting Liver function is essential to detox as this is the NO. 1 organ of detoxification in the body. All medications, toxins, food, EVERYTHING that enters the body gets filtered via the liver. There are 2 phases to detoxification. Phase I which requires vitamins B2, B3, B6, B9, B12, zinc, magnesium, branch chain amino acids (BCCA's), glutathione, flavonoids and phospholipids, after phase I compounds can become highly reactive and so phase II activity is required immediately to prevent tissue damage in the liver and recirculation of highly toxic molecules. Phase II involves conjugation reactions to prepare these toxic molecules for excretion via the bile and bowel or urine. Nutrients required for this process includes; glutathione, Methionine, cysteine, glycine, taurine, molybdenum, selenium, magnesium, zinc,Vitamin C, B6, B12 and B5.
Try and stick to organic seasonal produce, avoiding processed foods, gluten, dairy and red meat. Wash all fruit and vegetables well if organic is unavailable.
Where do I find these nutrients?
Protein, B12 & Zinc: organic meats, salmon & fresh fish, legumes, nuts, seeds, whole grains especially buckwheat & quinoa.
Cruciferous veggies: broccoli especially the sprouts, kale, cabbage, Brussels sprouts, cauliflower, bokchoy, choy sum. These veggies are high in flavonoids, folate, selenium, magnesium, iron, fibre, prebiotics and antioxidants. For people with low thyroid hormones it is better is these veggies are cooked.
Fruits: high vitamin C and flavonoid fruits include strawberries, blueberries, acai berries, oranges, lemon, red grapes.
Green Tea: hight in anti-inflammatory antioxidants and flavonoids especially catechins also present in grapes.
Garlic: high in vitamin C, B6, manganese and active constituent allicin in garlic is a potent antioxidant thereby reducing damage from the phase I pathway.
Beetroot: high in antioxidants, flavonoids, vitamin C, magnesium, folate, manganese, iron, potassium and fibre, fibre assists in eliminating toxins in the bowel and reducing recycling of toxins in the bowel when the liver is overloaded and GIT function is compromised because of stress or other factors.
Healthy Fats: avocado, extra virgin olive oil, flaxseed meal, chia seeds, wild caught salmon, pecans, brazil nuts (high source of selenium), hemps seeds, all provide poly and mono unsaturated fatty acids all essential for the cellular membrane health of liver cells and all cells in the body, salmon and flax are especially high in omega 3 fatty acids DHA and EPA which are highly anti inflammatory, healthy fats also induce bile release from the liver thereby increasing the release of toxins from the liver into bile for excretion via the bowel.
Water...
One of the most important nutrients for the liver and supporting detoxification is WATER. Try and drink 2.5 to 3 litres per day of filtered water, adding a pinch of bi carb soda also mades the water alkaline or some fresh lemon, strawberries or mint for added nutrients and phytochemicals. Have herbal teas as well included in this daily intake; dandelion root, chamomile, nettle leaf, gotu kola and matcha are all great choices.
Herbs...
Herbal medicines that promote liver detoxification, bile secretion, lymphatic drainage, gut function and have an anti-inflammatory action are excellent for supporting a detox.
Key herbal medicines:
St Mary's thistle: promotes phase II detox, is anti-inflammatory and protects hepatocytes (liver cells) from damage.
Turmeric: potent antioxidant and anti-inflammatory, protects hepatocytes from damage.
Ginger: promotes phase I liver detoxification, stimulates circulation and digestive secretions (hydrochloric acid or HCL in the stomach is our first line of defence against harmful bacteria and virus’).
Schisandra: A chinese herb that promotes phase I and II liver detoxification, protects hepatocytes, is a nervous system tonic and antioxidant
Globe artichoke: A powerful stimulator or bile production and secretion, has a mild hepatocyte protective property, also lowers cholesterol and lipids in the blood
Parsley: full of iron and an excellent blood purifying tonic! Helps lower cholesterol and triglycerides (sticky fats that can cause plaque to build up and clog arteries) in blood.
Rosemary: promotes phase II liver detox and also excellent for circulation, memory and cognition...bonus!
Celery & Celery seed: promotes urinary excretion of wastes and uric acid. Especially helpful in fluid retention and gout.
OTHER KEY POINTS:
Sleep: try and achieve 7.5 to 8 hours per night and go to bed and wake up at the same time each day to regulate circadian rhythm, try to go screen free for at least 1 hour before bed, this is a great time for gentle yoga or meditation. not having any caffeine after midday is great for improving sleep onset as caffiene has a half life of around 8 hours!
Avoid caffeine and alcohol completely: Your liver will stop all other normal processes if caffeine or alcohol is in your system, detoxification of these substances take precedence over everything else as they are considered toxic, especially alcohol. The same goes form recreational drugs and cigarettes. If seeking to quit I highly recommend making an appointment with me and with a psychologist, counsellor or addiction specialist for support.
Try dry brushing: this is a great way to get the lymph moving around your body and reduce any oedema, skin issues, stagnant venous blood and build up of toxins in the skin, joins and lymphatic vessels. This technique may even reduce the appearance of cellulite.
Also… remember to breath and practice gratitude… theres no need to go over board with a “detox”. I think we could all benefit from implementing these suggestions in our lives one at a time and then slowly over time you can live a permanent “lowtox” life.
I call this balance :)
References:
Thomas, A., Varghese, S. A., Thomas, A., V, J., & Abraham, E. (n.d.). Hair is an accoutrement, hair is jewelry, it’s an accessory- Realize “The killing effects of shampoo.” Journal of Medicinal Plant Studies, 5(2), 238–242. Retrieved from http://www.plantsjournal.com/search/?q=Hair is an accoutrement, hair is jewelry, it’s an accessory- Realize “The killing effects of shampoo”
Murray, M. T., Pizzorno, J. E., & Pizzorno, L. (2006). The encyclopedia of healing foods. Place of publication not identified: Time Warner International.
Hechtman, L. (2019). Clinical naturopathic medicine (Second ed.). Chatswood, NSW: Elsevier.
Braun, L., & Cohen, M. (2015). Herbs & natural supplements : An evidence-based guide (Fourth ed., Vol. Volume 2 /) [Fourth edition.]. Sydney, New South Wales: Churchill Livingstone/Elsevier.
