Spring Detox: Everyday Detox Support
By 2033, it is estimated that the global detox product market will cross $88.86 BILLION! This includes alcohol, drug, nicotine, and metabolic detoxification. It’s hard not to open up your news feed, social media or even go about daily errands without seeing, hearing or being pushed the latest detox that will help you lose weight, feel better, and live longer. Gwyneth Paltrow alone has made a lifestyle out of it.
But is it actually necessary? Yes…. and no.
Our bodies have several built in detoxification systems that are working 24/7 every single day. Your liver, kidneys, digestive tract, lymphatic system, respiratory system, and skin all work to rid your body of toxins.
Liver: The liver is your master detoxifier. It filters blood, metabolizes toxins, and produces bile, essential for breaking down fats, aiding in the elimination of toxins from the body.
Kidneys: Your kidneys act as filters for waste products from the blood. They filter and excrete them through urine, maintaining electrolyte balance and regulating blood pressure.
Digestive Tract: The digestive tract breaks down food, absorbing nutrients, while the intestines eliminate waste and toxins, preventing their absorption into the bloodstream. Many consider the gut to be an organ in and of itself.
Lymphatic System: Lymphatic vessels carry waste and toxins away from cells, filtering them through lymph nodes before returning cleansed fluid back to circulation.
Respiratory System: Lungs remove carbon dioxide from the blood and expel it through exhalation, while tiny hairs in the respiratory tract trap and remove airborne particles and toxins.
Skin: Sweat glands in the skin eliminate waste and toxins through perspiration, acting as a secondary excretory organ alongside the kidneys.
When these systems become overtaxed it creates an imbalance of toxins in/toxins out, leading to inflammation, which isn't good news for our health. But we can't live in bubbles (at least not physical ones).
You can’t escape all toxins.
Exposure to toxins is just part of everyday life, and some of them, like germs, can actually help strengthen our immune system. It's all about finding that balance and keeping our cells in tip-top shape. Because good health starts at the cellular level.
When our cells are unwell it's like the communication lines get crossed, causing problems throughout our body. Cells are the building blocks of our health, responsible for everything from energy production to growth. When they are unhealthy, the communication pathways between them, our organs, and hormones short circuit. Some cease to happen while others become incomplete or dull leading to compensation from other systems and organs.
So how do cells become damaged?
Oxidative Stress - imbalance of free radicals (the bad guys) to antioxidants (the good guys)
Ongoing Inflammation (dietary, allergies, environmental, emotional)
Lack of antioxidants
Toxin exposure
Mycotoxin (toxic chemical produced by funghi) and Mold exposure
Viruses
Parasites
Heavy Metals
Alcohol Use
Tobacco Use
Copper
Snoring, Sleep Apnea
Iron deficiency (anemia)
Glucose Issues such as insulin resistance or diabetes.
Medications
Again, we can’t avoid everything. And by everything I mean life. You will get sick and need to take medication. Your house may flood and overtime, mold may start to develop, you travel to amazing places and bring home a parasite, you have a wild and crazy weekend with your gal pals, and have three too many glasses of wine. No regrets. Live and LEARN!
I think it’s helpful to look at detoxification through the everyday lens of things we can do to decrease our toxin exposure and then the more concentrated lens, where more specific protocols and cleanses are utilized to help rid and re-set your body due to a specific toxin exposure. This can look like mold or heavy metal exposure that accrues over time. Or even food allergies that go undetected for a long time leading to gut dysbiosis.
Let’s start with the everyday.
FOOD! Prioritize clean protein, healthy fats, complex carbohydrates, and colorful fruits and veggies, while minimizing processed sugars, flours, and seed oils for gut health and inflammation reduction. Embrace the 80/20 philosophy: aim for whole foods 80% of the time, reserving 20% for indulgences, supplemented by vitamins and minerals to support optimal functioning. If you can swing 90/10, even better.
Protein: Stick to 100% grass fed beef, pasture-raised chicken, eggs and pork, wild fish, organic tempeh, and other vegetarian based proteins. Aim for 1.0 - 1.1g/kg of bodyweight if you are not active. 1.2 - 1.5g/kg if you are moderately active and 1.6 - 1.8g/kg if you are very active.
Healthy Fats - Great options are coconut Oil (unfiltered), 100% Extra Virgin Olive Oil, Avocado and Avocado Oil, Tallow, MCT Oil, Ghee, Grass Fed/Pasture Organic Butter (Kerry's Irish Gold is a great brand). Avoid highly processed seed oils including safflower, sunflower, Canola Oil, Vegetable Oil, Palm Oil, Peanut Oil, Margarine, Trans Fat, Corn Oil, Soybean Oil. Industrial manufacturers use high temperatures, mechanical pressure, chemical deodorizers, and petroleum-based solvents to extract oils from seeds. This effectively strips the oil of nutrients and antioxidants while creating harmful, highly inflammatory trans-fats.
Complex Carbohydrates (opposed to simple) are larger molecules that contain a greater amount of fiber and starch, leaving their impact on blood glucose lower than simple sugars. They also contain more vitamins and minerals. Stick to options like quinoa, california basmati rice, sweet potatoes or yams, squash, amaranth, lentils, and black beans, etc. Avoid processed sugar and flour as much as possible. Research shows a link between the intake of high-sugar foods and beverages and poor liver function with more and more cases of fatty-liver disease showing up in children and young adults.
Eat in Color aiming to have 1/2 of your plate filled with vegetables and fruit at every meal. The phytonutrients found in plants are packed with antioxidants and anti-inflammatory properties which help fight free radicals (the bad guys).
2. CHOOSE ORGANIC AS MUCH AS POSSIBLE: The EWG releases yearly lists: the Clean 15 and Dirty Dozen, ranking fruits and vegetables based on pesticide exposure. Opt for organic Dirty Dozen items, while Clean 15 can be bought non-organic but washed thoroughly. Consider frozen or canned organic options; frozen veggies are often more nutritious, and studies suggest canned ones are comparable to fresh, but watch out for added salt or sugar in canned varieties.
3. NOURISH & CARE FOR YOUR GUT: Our gut and brain are buddies, chatting through the vagus nerve. Fiber-packed foods help clear out toxins, while fermented foods and yogurt feed good bacteria to our gut. Watch out for too much sugar, flour, processed oils, booze, and chronic stress—they all disrupt our gut. If you're on antibiotics, chat with your doctor about supplementing with a probiotic to keep your gut in check. And, prioritize the practice of stress coping strategies to help mitigate the long-term (and very real) effects of elevated cortisol on our health.
If you often experience bloating, fatigue, brain fog, irritability, sugar cravings, headaches, diarrhea, constipation, low energy, or painful PMS symptoms, consider discussing a GI-MAP test with your doctor. This test evaluates stool for various gut microorganisms, immune function, stress response, nutrient absorption, digestion efficiency, and gut inflammation. Additionally, trying an elimination diet like The Whole 30 may help identify problematic foods contributing to gastrointestinal issues.
4. HYDRATE: Staying hydrated is key for flushing out toxins. When you drink enough water, your kidneys can work their magic, getting rid of toxins your body doesn't need. But skimp on hydration and your system slows down, leading to constipation, and your organs have to put in overtime. No fun. Plus, being low on water all the time is a recipe for issues like diabetes and kidney trouble. Aim for about 9-10 glasses a day—around 75 ounces (13 glasses (104oz) for men) to keep everything running smoothly! (NOTE: You will need to up your hydration as you increase physical activity).
5. MOVE! - Movement is key for lymphatic circulation and detox. Opt for low-impact activities like walking, yoga, and stretching, while higher intensity workouts promote sweating to release toxins and enhance nutrient delivery for digestion.
6. SKIN BRUSHING also known as dry brushing, involves gently brushing the skin with a natural bristle brush to stimulate the lymphatic system. This technique helps to improve lymphatic circulation by stimulating the flow of lymph fluid throughout the body, aiding in the removal of toxins and waste products. I like to do this before getting in the show everyday. You can find very affordable skin brushing kits on Amazon, like this one.
7. EXTRA SUPPORT WITH SUPPLEMENTATION - In general, supplementing with a good multivitamin and probiotic is helpful in maintaining good gut health and supporting your body’s detoxification processes.
Personally I use Athletic Greens because it combines the best of both worlds. In addition I also take a methylated B-complex and adaptogen blend that both further support my immune function, nervous system, and metabolic health. More on supplement support to come.
IMPORTANT NOTE: Similar to cosmetics, the FDA under the Dietary Supplement Health and Education Act (DSHEA) of 1994, the FDA is NOT authorized to approve dietary supplements and effectiveness before they are marketed. When purchasing supplements look for third-party testing certificates from organizations like the NSF. You can search their site here for approved supplements. A USP label also means that a product has ben tested for ingredients and contaminants by the United States Pharmacopeia. Here is a list of verified supplements. And the Natural Products Association (NPA) certification is given to supplements adhering to GMPs certification standards.
8. CLEAN BEAUTY & CLEANING SUPPLIES - Utilizing “The No List” and tips from the Glow-up blog post here, transition to clean beauty and cleaning products as much as possible.
9. EXAMINE YOUR RELATIONSHIP WITH FOOD & YOUR BODY - This topic is often under-discussed and swept under the rug. I know I did it for years. It’s kind of funny when you think about it considering 3 out of 4 women in the U.S. have or at some point in their life experienced disordered eating. It begs the question just how much we have “normalized” this as a price for being a woman. And coming from my own experience how much guilt and shame is being carried by far too many for something that affects almost EVERYONE. But, if we want to de-tox, looking into our heads is just as important what is on our plates.
10. TEST BEFORE YOU GUESS - Jumping on a detox trends can be harmful. When we overly detox, for the sake of detoxing, we can throw off our gut and run the risk of becoming nutrient deficient. There are three tests that can help you determine if a detox of any kind is right for you.
Meta-Oxy Test: This test determines the malondialdehyde levels in a urine sample. Malondialdehyde are toxic byproducts that are released into the bloodstream when cell membranes break down and go through an oxidizing process. By testing how much damaged cell membranes are in urine samples, you can tell how much inflammation your body is managing at a cellular level. This test is inexpensive and can be done at home.
Environmental Allergy & Food Sensitivity Tests
GI Map as described above.
Your body is working hard for you every single day. Its natural detoxification processes go a long way, but we have the ability to help or hinder with what we use and consume everyday. It’s not about perfect. Instead of quick fixes, focus on daily practices like eating antioxidants, fiber-rich foods, cutting sugar, staying hydrated, moving, and adding detoxifying greens. The 80/20 lifestyle approach beats any short-term cleanse, ensuring sustainable wellness by supporting your body's detoxification every day.