The Basics:
Detoxification is critical in the modern Western world which is inundated with pollution and stress that can be identified as toxins to the body which then need to be eliminated. The body works hard to achieve homeostasis – aka balance – and remove these toxins using the following systems: liver and gallbladder, kidneys, gastrointestinal system, skin, lungs, lymphatic and circulatory systems, and the mind and brain. Toxins can come from pesticides, cleaning products, personal care products, air pollution, air fresheners, medications, water pollution, stress, heavy metals, antinutrients high fructose corn syrup, trans fats, caffeine, alcohol, processed foods), etc. Refer to Charts 1 & 2 below for an extensive list of conditions and symptoms that are associated to toxicity.
The global burden of disease correlated to environmental exposure and chemicals – aka toxins- alone
amounts to approximately 4.9 million deaths per year – which accounts for 8.3% of the total deaths
worldwide. That is more than the burden of cancers worldwide.3 Therefore, the ability for our body to
detoxify appropriately is extremely important!
Detoxification in the liver converts fat-soluble toxins into water-soluble toxins in two phases. The first phase requires b-vitamins and antioxidants in order function, while the second phase requires amino acids. If the body isn’t properly nourished with these nutrients, then its detoxification pathways won’t work properly leaving toxins to be stuck in the body as fat-soluble and will then be stored in fat cells, versus being converted to water-soluble and excreted from the body through feces or urine. Those with poor detoxification tend to lack either one more of the nutrients needed for either phase one, phase two, or both – specifically B-vitamins, antioxidants (glutathione), and amino acids.
Mediterranean Diet:
A meal plan to enhance proper detoxification is one focused on whole foods and lots of fruits and vegetables. No meal plan has been more studied than the Mediterranean Diet (MD) which is abundant is fruits, vegetables, and whole grains, largely focuses on nuts and olive oil for fat, and encourages legumes, lean poultry, and fish over red meat consumption. Study after study shows positive impacts on the body such as the gut microbiome – which is emerging as an important area for health and longevity. The MD specifically alters the gut microbiome to be more diverse and this in turn is what is hypothesized to contribute to a reduced risk of chronic non-communicable degenerative diseases. Additionally, a well
balanced gut microbiome will lead to proper excretion of toxins via the feces and is therefore important for detoxification.
When eating within a MD it is also important to focus on organic foods to minimize pesticides as they are a major toxin that can build up in the body if not properly removed via our detoxification system. Two foods to support glutathione status, the master antioxidant, are green tea and cruciferous vegetables (ex: broccoli, cauliflower, cabbage, brussels sprouts, kale). Green tea needs not only be organic but also from a source that tests for heavy metals as they are very common in tea and can contribute even more to our toxin burden.
While an organic MD is easy to implement, it can be costly to always buy organic. Refer to Charts 3 & 4 below to see the up-to-date list of the “Dirty Dozen”, the foods you want to invest in and buy organic when possible are the “Clean Fifteen”, the foods you can buy conventional without worry of heavy pesticides. This can allow to spend money where it counts, and also save money when you can.
Supplements:
Liposomal Glutathione: Glutathione is necessary for phase one detoxification to occur and is a known biomarker linked to disease risk. The research is clear that optimizing intake of glutathione enhances glutathione measurements and could improve overall health.6 500-1,000 mg daily is recommended. No serious side effects reported but the generally mild ones are gas/loose stools, flushing, and weight gain.
N-Acetylcysteine (NAC): NAC is a precursor to glutathione and an antioxidant – therefore it plays an important role in supporting the body’s detoxification. The recommended dose is 600-1200mg in divided doses. While NAC is generally safe and well-tolerated, the most frequently reported side effect is
gastrointestinal discomfort. NAC should not be administered in conjunction with nitroglycerin because
hypotension could be induced. Additionally, NAC is not recommended for clients with bronchial asthma or those under the age of 29.
Bikram Yoga:
Bikram yoga is done is a hot room of 105 degrees Fahrenheit and is a sequence of 26 postures and two
breathing exercises developed by Choudhury. He suggests that this hot environment prepares the body for yoga movement and aids in the removal of impurities from the body. Finding a studio with a knowledgeable teacher who can help with any injuries you may have and make modifications is key to using this exercise method to further assist in your body’s natural detoxification process.
Summary:
While there is not a large amount of scientific information to support various detoxification therapies, for the most part clients should steer clear of expensive and extreme approaches to detoxification and instead stay with safe and health-promoting lifestyle changes. Below are the five components that should be included in a detoxification plan:
1. Exercise: daily – outdoors is best
2. Sweat: regularly – through exercise, sauna/steam room, or even hot yoga
3. Food: a diet rich in organic vegetables and fruits in addition to filtered water
4. Relaxation: self-reflection through meditation, journaling, breath work, massage, acupuncture
5. Connection: regularly socializing with friends and family
Conclusion:
It can feel overwhelming once you realize that everything from the air you breathe to the water you drink
can contain toxins. Instead of feeling that way I challenge you to use this knowledge to your advantage. Your body was made to detoxify and eliminate toxins. Be more mindful of harmful toxins when you can, use tools learned in the article to assist, and leave the rest up to your body.
CHARTS
Chart 1: Common Conditions Associated with Toxicity:
- Chronic Fatigue Syndrome
- Fibromyalgia
- Irritable Bowel Syndrome
- Obesity
- Metabolic Syndrome
- Type 2 Diabetes
- Chronic Kidney Disease
- Cancer
- Reproductive Disorders
- Parkinson’s
- Alzheimer’s
- Autism
- Bipolar Disorders
- Depression
- Schizophrenia
- Autoimmune Diseases
- Chronic Pancreatitis
Chart 2: Common Symptoms Associated with Toxicity:
- Fatigue associated with sleep interruption
- Brain-fog
- Mood disturbances: Depression, Anxiety, Fear, Anger
- Sinus symptoms with dark circles under eyes and postnasal drip
- Headaches
- Bloating and gas
- Heartburn
- Bowel changes with fowl smells and dark urine
- Weight fluctuations and lost muscle tone
- Low libido and infertility
- Premature aging
- Excess weight gain and fluid retention
- Canker sores and rashes
- Bad breath and bad body odor
Chart 3: Dirty Dozen
- Strawberries
- Spinach
- Kale, Collard & Mustard Greens
- Peaches
- Pears
- Nextarines
- Apples
- Grapes
- Bell & Hot Peppers
- Cherries
- Blueberries
- Green Beans
Chart 4: Clean Fifteen
- Avocados
- Sweet Corn
- Pineapple
- Onions
- Papaya
- Sweet Peas (frozen)
- Asparagus
- Honeydew melon
- Kiwi
- Cabbage
- Mushrooms
- Mangos
- Sweet Potatoes
- Watermelon
- Carrots
References:
- Rakel D, Minichiello V. Integrative Medicine. Amsterdam: Elsevier; 2022.
- Ross K. Detoxification. lecture presented at the: Master of Clinical Nutrition; July 16, 2022.
- Prüss-Ustün A, Vickers C, Haefliger P, Bertollini R. Knowns and unknowns on burden of disease due to chemicals: a systematic review. Environ Health. 2011 Jan 21;10:9. doi: 10.1186/1476-069X-10-9.
PMID: 21255392; PMCID: PMC3037292. - Tosti V, Bertozzi B, Fontana L. Health Benefits of the Mediterranean Diet: Metabolic and Molecular Mechanisms. J Gerontol A Biol Sci Med Sci. 2018 Mar 2;73(3):318-326. doi: 10.1093/gerona/glx227.
PMID: 29244059; PMCID: PMC7190876. - Merra G, Noce A, Marrone G, et al. Influence of Mediterranean Diet on Human Gut Microbiota. Nutrients. 2020;13(1):7. Published 2020 Dec 22. doi:10.3390/nu13010007
- Minich DM, Brown BI. A Review of Dietary (Phyto)Nutrients for Glutathione Support. Nutrients. 2019 Sep 3;11(9):2073. doi: 10.3390/nu11092073. PMID: 31484368; PMCID: PMC6770193.
- EWG’s 2022 Shopper’s Guide to Pesticides in produce. https://www.ewg.org/foodnews/. Accessed July 22, 2022.
- Allen J, Bradley RD. Effects of oral glutathione supplementation on systemic oxidative stress biomarkers in human volunteers. J Altern Complement Med. 2011 Sep;17(9):827-33. doi:
10.1089/acm.2010.0716. PMID: 21875351; PMCID: PMC3162377. - Raghu G, Berk M, Campochiaro PA, Jaeschke H, Marenzi G, Richeldi L, Wen FQ, Nicoletti F, Calverley PMA. The Multifaceted Therapeutic Role of N-Acetylcysteine (NAC) in Disorders Characterized
by Oxidative Stress. Curr Neuropharmacol. 2021;19(8):1202-1224. doi: 10.2174/1570159X19666201230144109. PMID: 33380301; PMCID: PMC8719286. - Choudhury B. Bikram Yoga. New York, NY, USA: HarperCollins; 2007.