What does it mean to detox?
At this time of the year, many people come to office and proclaim: ‘Doc, I need to detox!’
After the festive season, many of us feel that we need to make a few adjustments to recover well from the period over-indulgence.
But, what does it actually mean ‘to detox’?
‘Detox’ comes from the term detoxification which is a process that is happening constantly in your body.
Unfortunately, we are exposed to toxic chemicals all the time. The air we breathe is polluted. The water we drink is often contaminated and has undergone some form of chemical processing to make it potable. The food we eat has been cultivated using pesticides, hormones and additives, and is packaged in plastics and other containers that leach chemicals. Most processed foods are preserved chemically. Our skins are exposed to literally hundreds of toxins daily from soaps to sanitizers to dyes and perfumes. And then, some of us choose to introduce toxins into our bodies by smoking or drinking alcohol or using recreational substances. It’s a miracle we live as long as we do!
The reason you can survive this onslaught of daily toxins is that you have an in-built, highly efficient detoxification system. The main organ of detoxification is your liver. It works as the cleaning service for your body, filtering all internally produced wastes and products of metabolism, as well as exogenous substances that enter your body from the outside. Other organs that play a smaller role in eliminating potentially harmful substances are your kidneys, lungs and skin.
What happens when you cannot detoxify efficiently?
When toxins accumulate in your body, they can cause tissue damage, inflammation and chronic disease. Some symptoms that occur because of poor detoxification include:
- Fatigue
- Joint pain and stiffness
- Brain fog and poor concentration
- Headaches
- Weight gain
- Low mood
- Acne breakouts
- Eczema
- Poor sleep
- PMS
- Menstrual changes (heavy or irregular periods)
- Low sex drive
- Infertility
Do you NEED to ‘detox’ regularly?
There is a misconception that you need to ‘detox’ to clear your body of accumulated toxins. But, the truth is that your body is perfectly capable of eliminating wastes and harmful molecules without the use of special diets, infusions, expensive supplements or pharmaceutical products like laxatives and diuretics.
However, the organs involved in eliminating toxins will work more efficiently if you support them with specific nutrients.
Can some people ‘detox’ better than others?
Yes. There is a family of genes responsible for the detoxification process in your liver. They are called: Glutathione-S-Transferase genes (GST’s) and when activated, they code for enzymes that transform toxins to non-toxic molecules that are easy for your body to eliminate through your gut, urine, sweat or breath.
Some people have a full complement of activated GST’s while others might only have a few GST’s that are active. The good news is that you can improve your ability to detoxify, even if you have a genetic predisposition to slower detoxification. You can ‘switch on’ your GST’s and get them working optimally.
What can you do to ‘detox’ your body?
Here are a few strategies you can use to reduce the accumulation and negative effects of harmful substances in your body:
Reduce intake of toxins:
This is quite obvious. There’s no use flushing out toxins if you continue to top them up. If you smoke, quit (or at least reduce with the aim of stopping in future). Avoid processed foods, fried foods, and sugar-sweetened foods and drinks. Limit your intake of alcohol. Consider using natural detergents, cleaning products and cosmetics.
Drink more water:
To do its job well, your liver needs enough water to flush toxins out. Good hydration also allows enzymes to work better. And, elimination of wastes through your gut and kidneys will be more efficient.
Eat more cruciferous vegetables:
Vegetables in the broccoli and cabbage family contain substances (Glucosinolates) that activate your detoxification genes and boost detox mechanisms. Including these vegetables more often in your diet will not only help you feel better now but also help prevent disease in future:
- Broccoli and broccoli sprouts
- Cabbage (all varieties)
- Bok choy
- Brussels sprouts
- Cauliflower
- Leafy greens: Spinach, kale, rocket, collard greens, mustard greens, watercress
- Turnips, radishes, rutabagas, horseradish, wasabi
Eat antioxidant-containing foods:
While antioxidants don’t necessarily help with elimination of toxins, they do reduce the negative effects of toxins on your body cells. Eating foods rich in antioxidants regularly will prevent tissue damage and prevent diseases like fatty liver, dementia and cancer.
- Brightly coloured fruit and vegetables: Berries, beetroot, tomatoes, carrots, peppers and chilies, squash and yellow sweet potato, green vegetables and herbs are best sources of antioxidants
- Allium vegetables: Garlic, chives, scallions, spring onions and leeks
- Nuts
- Cocoa
- Green tea
- Coffee
- Spices: Pepper, turmeric, ginger, paprika, cinnamon
Improve your gut health:
Once toxins have been eliminated by your liver, they must be broken down further in your intestine before leaving your body for good. Eat foods containing prebiotics, probiotics and plenty of fibre to support your microbiome and encourage regular bowel movements.
- Apples
- Berries, especially blueberries and raspberries
- Almonds and pistachios
- Artichokes
- Whole grains like bulgur, crushed wheat, wild rice and oats
- Lentils, chickpeas and dried beans
- Fermented foods: yoghurt, kimchi, kefir etc
Break a sweat at least 3 times a week:
Exercise at an intensity that causes sweating is an excellent way to detox because you get rid of toxins through your skin, and when breathing heavily. The anti-inflammatory effects of exercise also neutralize detrimental effects of toxins on body tissues.
Are supplements useful for detoxification?
While I always recommend healthy foods as the best and most powerful tools for detoxification, there is evidence that taking certain supplements can be helpful, particularly if you have a high toxin exposure or if you know that you have slower genetic detoxification capabilities:
- Glutathione: A vital molecule for all major detoxification steps in the liver. Your body can make glutathione from amino acids (glycine + cysteine + glutamate) with the help of Vitamin B2, Vitamin C, Selenium and Vitamin E.
- Milk thistle: There is some evidence that the active ingredient in milk thistle (Silymarin) supports liver health and can be beneficial for detoxification.
- Chlorella: A nutrient-dense algae that has powerful antioxidant and detoxication effects. It aids elimination of heavy metals.
- NAC (N-Acetyl-cysteine): Is used to protect the liver in cases of medication overdose. It can be taken as a supplement to enhance production of glutathione.
Here is a recipe which uses a number of detoxifying ingredients. It is not only delicious and nutritious, but also packs a punch to enhance liver detoxification mechanisms and gut health.
GREEN DETOX SALAD
Ingredients:
2 large onions, sliced
3 garlic cloves, peeled and finely sliced
1 red chili, finely chopped (optional)
2 cups broccoli florets
1 cup mange tout, tips removed
2 cups green beans, tops and tails removed, and sliced
1 cup cooked red rice or quinoa or brown lentils (or a mix of all 3)
4 tablespoons olive oil
4 tablespoons light soya sauce
Juice of 1 lemon
2 teaspoons runny honey
Salt and black pepper
¼ cup chopped fresh parsley
Sesame seeds and chopped chives
Method:
- Blanch broccoli, mange tout and green beans in boiling salted water for 3-4 minutes, until bright green but still crunchy. Immediately transfer to a large bowl of ice-water to stop the cooking process and preserve the beautiful green colour.
- Sauté onions and garlic in olive oil until the onion is translucent. Add the chili if desired and stir in soya sauce, lemon juice, honey and rice, quinoa or lentils.
- Finally, toss in prepared vegetables and parsley. Season with salt and pepper to taste.
- Allow the salad to cool completely and scatter sesame seeds and chives over the top of the salad.
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