Without getting all gloom and doom, the unavoidable truth is that our environment is way more toxic than it was a few centuries ago. And that impacts what we need to do to keep our bodies unburdened.
Toxic burden
Our food is sprayed with pesticides, some of which disrupt thyroid function; our municipal water is chlorinated, which is associated with male and female infertility; and our air and soil are marred by persistent organic pollutants, which may contribute to the development of various health conditions such as diabetes, atherosclerosis, and cancer.
Many of these compounds are fat soluble, meaning they accumulate in fat cells over time in a process called bioaccumulation. Since we’re all exposed to environmental toxicants, supporting natural detoxification is key for reducing our toxic burden and improving overall well-being.
Live the lifestyle
- Replace all conventional personal care and cleaning products in your home with toxin-free products.
- Trash nonstick pans and plastic food containers; opt for cast iron, stainless steel, and ceramic pans, and store food in glass.
- Drink filtered water from systems such as reverse osmosis.
- Breathe clean air with HEPA filters.
- Passively sweat with sauna sessions.
What is detoxification?
Detoxification is the body’s built-in system for minimizing the harmful effect of toxicants, toxins, hormones, pharmaceuticals, and supplements, by transforming them into stable, water-soluble compounds that can be excreted from the body if not needed. While intestinal bacteria and body tissues including the skin and kidneys perform local detoxification, most detoxification reactions take place in the liver, which performs detoxification in three phases.
Phase I
Phase I of liver detoxification relies on certain liver enzymes to modify chemicals via oxidation, reduction, and hydrolysis.
Phase II
Phase I yields reactive oxidative compounds that need to be neutralized and rendered water soluble via phase II conjugation.
Phase III
Phase III of detoxification involves the removal of these compounds from the liver with the help of bile so that they can then be excreted from the body through stool, urine, and sweat.
Myths and missteps
We have many myths about detoxification, and sometimes make missteps when “doing a detox” to influence this process.
Juice cleanse or fasts
While it’s true that our food and lifestyle choices can enhance detoxification, we don’t need to do a juice cleanse or embark upon a rigorous fast to do so.
On the other hand, it’s a misconception that we don’t need to do anything to support the body; many detoxification pathways require essential nutrients we can only get from the diet.
Doing a detox
There’s also a perception that “doing a detox” will make you feel unwell. This one is partly true! Self-directed liver detox protocols that upregulate phase I without adequate support of phase II can cause harm by increasing your exposure to reactive oxidative compounds.
You may also feel unwell if your protocol doesn’t take into account your pharmaceutical prescriptions, drug-nutrient interactions, genetic variation in liver enzyme expression, kidney function, and bowel movement regularity.
Support the important routes of elimination
When the bowels aren’t emptying regularly, we reabsorb our toxins and estrogen through a process called enterohepatic recirculation. Once you’ve ensured your routes of elimination are working well (starting with plenty of fiber, water, and exercise), then you can incorporate targeted food, vitamins, and herbs to enhance natural liver detoxification.
Food physiology
What we eat consistently has a more profound impact on detoxification than an annual week-long “detox.” Regularly eating pesticide-free foods rich in antioxidants and nutrients that support detoxification is key for supporting your body’s ability to naturally detoxify.
Glutathione
Glutathione is considered the master antioxidant of the liver and is involved in both phase I and II of detoxification. Foods rich in vitamin B6, magnesium, selenium, and folate have been shown to restore depleted glutathione levels.
Resveratrol
Foods high in resveratrol (like grapes and cacao) enhance certain phase I liver enzymes’ activity. You can get more bang for your body’s detoxification with foods that support both phase I and II detoxification: cruciferous vegetables, rooibos tea, garlic, and fish oil. Further support phase II by incorporating black soybean, purple sweet potato, turmeric, green tea, rosemary, and ghee into your diet.
B vitamins and magnesium
Methylation reactions are important components of phase II detoxification and they depend on vitamins B12 and B6 (animal protein), betaine (beets), folate (leafy greens), and magnesium (seeds).
Protein
Phase II detoxification also involves the conjugation of toxins with amino acids, which are the building blocks of protein. Supplement diet gaps with protein powder or specific amino acids including taurine, glycine, arginine, and glutamine.
Water
Support phase III bile excretion by ensuring you’re getting enough water and eating bitter foods such as dandelion greens.
It’s in the genes
Some foods can inhibit liver enzymes. Green tea, grapefruit, and kale have been shown to inhibit phase I enzymes activity. Berries rich in ellagic acid (raspberries) and Apiaceae vegetables (carrots, celery) reduce overactivity of phase I liver enzymes.
People with genetic expressions that impair or slow down phase II enzymes may want to incorporate food and herbs that inhibit phase I activity and minimize their exposure to its reactive oxidative byproducts.
There are also different genetic expressions for the phase I enzymes, which can further aggravate this imbalance if an individual is a “fast enzyme metabolizer.” This genetic variation is a big reason why coffee consumption and turmeric supplementation improve detoxification in some individuals but hinder it in others.
Speak with your health care practitioner about integrating your genetic data to create a detox plan that plays to your strengths.