Our bodies are constantly working to clear potentially harmful pathogens and chemicals through our detoxification organs. Keeping our detox pathways running smoothly is vital for overall health, as it protects cells and organs from damage.
Disruption to the body's detox pathways can be caused by chronic constipation, medications, nutrient deficiencies, poor diet, alcohol, environmental toxins and smoking. Toxin accumulation can lead to various health issues such as hormone imbalances, impaired immune function, damaged DNA, and oxidative stress.
For a list and description of 10 common toxins and their effect on the body, read here.
Signs and symptoms of toxin exposure
Immediate reactions to toxins can occur after a sudden significant exposure to a chemical or heavy metal (like a child swallowing old lead paint chips). These sudden symptoms may include:
Brain and neurological symptoms - feeling confused, feeling faint or losing consciousness, memory loss, behavioral changes, tingling or numbness
Digestive symptoms - nausea and vomiting, abdominal pain, diarrhea
Organ damage - including damage to the kidneys, liver, lungs, nails, or bones
Miscellaneous symptoms - dehydration, anemia, miscarriages, or premature labor
More commonly, signs and symptoms of environmental toxin exposures occur over time, after prolonged encounters and vary depending on the type of toxin exposure. Chronic symptoms may include:
Difficulty Concentrating
Mood Swings
Lack of Energy
Trouble Sleeping
Tiredness
Feel Bloated
Digestive Discomfort
Migraines/Headaches
Skin Conditions
How the body detoxifies
The body’s detoxification organs include the liver, GI tract, kidneys, skin, and lymphatic system. Let’s talk about each one of their roles in detoxification.
The Liver- Effective liver function is vital for maintaining overall health and protecting the body from toxin harm. Phase 1 of liver detoxification uses enzymes to convert toxic chemicals into less harmful chemicals. Phase II converts toxins from fat-soluble to water-soluble metabolites so that they can be eliminated from the body. Lastly, Phase III uses other the kidneys and GI tract to eliminate the waste from the body.
The Gut- A healthy gut with a diverse and balanced microbiome is essential for optimal detoxification.
Absorption-The GI tract is responsible for the absorption of critical nutrients required for the liver to detoxify properly.
Elimination-The GI tract is also one of the primary organs responsible for waste elimination. Slowed bowel movement and constipation can interfere with the healthy removal of toxins from the body, which can lead to reabsorption of toxins back into the body. Constipation can also disrupt the normal flow of bile, which interferes with the proper detoxification from the liver.
Gut Lining-A healthy gut lining acts as a barrier, preventing the absorption of harmful substances into the bloodstream.
Gut Microbiome-an imbalanced gut microbiome can interfere with the gut’s immune system, cause intestinal permeability (leaking of toxins and particles into the bloodstream), and cause inflammation in the gut and throughout the body. These can result in decreased liver function, increased toxin absorption, and reduced toxin elimination. (6)
The Kidneys-The kidneys filter toxins and other waste products from the blood. They rid the body of unwanted products of metabolism like ammonia, urea, uric acid, creatinine, bilirubin, and hormone metabolites; toxins that have been made water soluble by the liver; and direct excretion of toxins like heavy metals and excess nutrients like sodium, vitamin C, B vitamins, and others. Maintaining healthy kidney function is essential for efficient detoxification and overall health.
The Skin and Lungs- Our skin helps eliminate toxins through sweating, while our lungs do the same through respiration.
The Lymphatic Systems- Nearly all body organs, regions, and systems have lymphatic pathways to collect byproducts that need to be eliminated. Liver and intestinal lymphatics produce about 80% of the volume of lymph in the body.[1]
How to test
You can identify exposures to toxins using various lab tests. Consult a functional medicine provider for testing options.
How To Detox
A healthy liver detoxifies efficiently on its own, as long as it isn’t overburdened by drugs, alcohol, or other toxins. Certain gentle practices, however, can help the liver detoxify and should be maintained in routine lifestyle habits. Targeted medical detox programs should always be done under the supervision of a qualified healthcare provider. These programs should also eventually evolve into a lifestyle change patients can maintain.
Gentle practices that support detoxification include consuming a balanced diet, staying hydrated with water or herbal tea, exercising regularly, fasting, and getting enough sleep. Additionally, targeted supplementation can support the body through detoxification. Let’s talk about each of them.
Nutrition for Detox
Here are specific foods that support the body's detoxification processes?
B Vitamins and Folate support the the liver's ability to neutralize and eliminate toxins. Foods that contain B vitamins are eggs, wild-caught salmon, beef, beef liver, tuna, leafy greens, mushrooms, oysters, and fortified nutritional yeast.
Sulfur-rich foods, like cruciferous vegetables (e.g., broccoli, kale, and cauliflower) contain compounds that support liver enzyme function and detoxification processes.
Antioxidants, such as vitamins C and E, work to protect the body from oxidative stress and supporting detoxification processes by neutralizing free radicals and reducing oxidative stress. Foods which contain high levels of antioxidants are spices, herbs, berries, fruits, nuts, chocolate, coffee, and vegetables.
Consuming a diet rich in fiber and incorporating probiotics can help maintain a healthy gut microbiome. The GI tract helps eliminate toxins through digestion and excretion making gut health crucial for detoxification. Foods that contain fiber are fruits, vegetables, beans, peas, lentils, and grains. Foods that contain probiotics include yogurt, kefir, kimchi, and sauerkraut.
Limiting processed foods, added sugars, and unhealthy fats in the diet will help your detoxification pathways because these foods can burden the liver and disrupt the gut microbiota balance. Rather, inlcude lean proteins along with healthy fats from sources like avocados, nuts, and olive oil.
Allium vegetables (such as garlic, onions, leeks, etc.), apiaceous vegetables (such as carrots, parsnips, celery, and parsley), and grapefruit have all shown clinical significance in enhancing liver detoxification.
10 Lifestyle Practices for Detox
It is important to not get overwhelmed by detoxifying your environment. Try to adopt 1 or 2 new practices each month or quarter. When it comes to removing toxins in your environment, you can just begin little by little. When it’s time to replace a cleaning or makeup product, that is when you can make the swap to a non-toxic brand. When it comes to eating organic, do what you can and prioritize foods that are on the Dirty Dozen list. Here are 10 lifestyle practices to get you started:
Hydrate-Staying hydrated by drinking filtered water (and herbal tea) is vital in supporting detoxification.
Reduce Toxin Exposure-Reducing toxic exposures reduces the overall burden on the detoxification pathways. Using air purifiers at home or work, using water filters for drinking water, eating organic food when possible, and switching to less toxic personal care products are all important ways to reduce the toxic load on the body. Also avoid exposure to cigarette smoke and unnecessary medications, and limit alcohol.
Eating Organic (When you can)-Eating organic limits exposure to pesticides, hormones, and antibiotics through dietary sources. To be mindful of cost, the Environmental Working Group has given recommendations on which foods should be purchased organic (Dirty Dozen) and which foods are safer to purchase non-organic (Clean 15).
Skin Care-The Environmental Working Group also makes recommendations on personal care products (Skin Deep). As needed for cost, prioritize the foods you buy organic based on the Environmental Working Group's Dirty Dozen list. (8)
Poop Daily-Daily healthy bowel movements are essential for detoxification. If digestive concerns are present, work with a functional medicine practitioner to rebalance the gut.
Dry Brushing-Dry brushing makes it easier to sweat and eliminate toxins through the skin by using a soft brush to exfoliate and unclog pores. It can also increase blood circulation and lymph drainage, which is helpful for overall detoxification.
Saunas-Saunas are also a safe and effective way to excrete heavy metals and chemicals through sweat. Aerobic and resistance exercise has also been shown to promote detox through sweating, protect the liver, reduce fatty liver, and support stimulation of bowels to prevent constipation.
Fasting- Fasting for greater than 24 hours been shown to promote autophagy, the body's process of removing damaged cells and generating new ones. Fasting can help maintain cellular health and prevent diseases. Consult a healthcare provider before considering an extended fast.
Reduce Stress-Stress management techniques like mindful meditation and deep breathing can reduce stress levels to support liver and gut function.
Get Quality Sleep-Quality sleep is essential for maintaining homeostasis in the body and ensuring optimal performance of processes, including detoxification. While we sleep, the body is hard at work detoxifying, repairing damaged cells and tissues, and producing hormones, neurotransmitters, and essential nutrients. Without deep sleep, nervous system dysfunction and bodywide inflammation occur.
10 Supplements for Detox
Milk Thistle (Silybum marianum)- is an herb that has been used for hundreds of years to support, heal, and benefit liver function.
Turmeric- is another herb with antioxidant, anti-inflammatory, anti-fibrogenic, and anti-carcinogenic components. The active component curcumin has been suggested to protect the liver from toxins.
Glutathione- is known as the Master Antioxidant. Glutathione helps reduce oxidative stress and remove free radicals produced during the detoxification process.
N-acetylcysteine (NAC)- NAC stimulates glutathione production, promotes detoxification, and targets free radicals for removal.
Vitamin C- is a powerful antioxidant that plays an essential role in detoxification, including the metabolism and elimination of heavy metals.
Resveratrol- has been shown to help the liver detoxify.
Quercetin- protects the liver and aids in detoxification.
Whey Protein- Protein supplements are commonly recommended for athletes, but dietary protein is also an essential component of detoxification protocols. Amino acids, such as glycine, taurine, glutamine, ornithine, and arginine, are involved in phase II (or the Conjugation Pathway) of liver detoxification. They work by attaching to molecules helping the liver break down and clear toxins.
Probiotics- Probiotic supplements help restore and maintain a healthy balance in the gut microbiome. They supporting a healthy gut lining, help regulate digestion, and support regular bowel habits.
The Daily Detox Shot- Start your day with this antioxidant packed shot. It includes: OJ & lemon (vitamin C), turmeric powder, black pepper, ginger powder, cayenne pepper, ginger powder, and garlic powder.
It's important to consult a healthcare professional before starting any supplementation for detoxification support, as individual needs and responses may vary. Additionally, choosing reputable brands for supplements is crucial to ensure quality and effectiveness.
Click here for access to my favorite detox supplements.
Signs liver detox is working to enhance liver health include:
Subjective Signs
Objective Signs
Normal liver enzyme levels
Healthy cholesterol levels
Weight loss or healthy weight management
Improvements in body composition
Better inflammatory markers
Conclusion
Keeping our detox pathways running smoothly is vital for overall health, as it protects cells and organs from damage. By adopting nutrition, lifestyle, and herbal detox routines into your life you can help support the body's natural detoxification pathways, maintain balance and optimize your body's ability to function correctly (3).
For personalized help in reducing detoxifying, optimizing your gut health, and getting to the root of your health complaints, book your FREE Gut Reset Consultation.
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