Detoxification. What does this word really mean?
Detoxification is a common ‘buzz’ word in the health industry and as a Naturopathic doctor, I see a lot of my patients becoming overwhelmed and consumed by detoxes or cleanses they find online. Maybe it is triggered by a google search of symptoms, or perhaps a video or instagram video that claims that your body is filled with parasites and you need to do this “cleanse” to get rid of them.
My job as a Naturopathic doctor is to educate my patients so they can feel confident in their health and body. In this article, we’ll explore the evidence-based science behind detoxification in the body and debunk some common myths surrounding detox supplements.
Firstly, let’s clarify what detoxification means in a biological context.
Detoxification is the process by which the body eliminates or neutralizes harmful substances, known as toxins, to maintain homeostasis and support overall health. We are born with a natural and advanced detoxification system already in place, primarily the liver, kidneys, lungs, skin, and gastrointestinal tract, which work together to detoxify and eliminate toxins naturally.
Here’s how these organs facilitate detoxification & some simple ways to support these processes:
1. Liver: The liver plays a central role in detoxification by breaking down toxins into less harmful substances that can be excreted from the body. This process involves two phases: phase I, where toxins are metabolized, and phase II, where they are conjugated to make them water-soluble for excretion. One of the most common conditions we see in North America is non-alcoholic fatty liver disease (NAFLD). This cannot be reversed simply by doing a liver cleanse, we must change our lifestyle, lose weight and improve diet to help support the liver.
How to support liver health:
- Maintain optimal body composition
- Avoid/minimize alcohol consumption
- Avoid highly processed foods & saturated fats
- Consume Mediterranean style diet high in fiber
Liver-supportive herbs:
- Milk Thistle (Silybum marianum)
- Globe Artichoke (Cynara scolymus, leaf)
- Dandelion (Taraxacum officinale)
- Yellow Dock (Rumex crispus)
- HepatoDR by St Francis
Antioxidant support:
Glutathione: It is the most powerful antioxidant and plays a large roll in liver health by eliminating toxins before they are absorbed. Glutathione helps to regenerate other antioxidants such as A and E and recycle unstable molecules that have been neutralized by antioxidants.
2. Kidneys: The kidneys filter waste products and toxins from the blood, which are then eliminated through urine. Adequate hydration supports kidney function and helps flush out toxins effectively.
How to support kidney function:
- Stay hydrated
- Maintain healthy blood pressure
- Limit NSAID use (Ibprofen, naproxen etc)
3. Lungs: The lungs help eliminate toxins through respiration by exhaling carbon dioxide and other volatile substances.
To support optimal lung health:
- Avoid smoking or inhaling any harmful substances
- Minimize perfumes, hair products that you may inhale
- Increase cardiovascular activity and incorporate deep breathing into your daily routine
4. Skin: Sweat glands in the skin help remove certain toxins through perspiration.
How to support skin detoxification:
- Sweat , sweat & sweat
- Regular physical activity
- Sauna & Hydrotherapy
- Avoid environmental toxins applied to the skin
5. Gastrointestinal Tract & Microbiome: The GI tract plays a vital role in detoxification by eliminating toxins through bowel movements.
How to support the G.I tract & microbiome:
- Avoid endocrine disruptors such as plastics & microplastics
- Minimize consumption of processed foods
The Truth About Supplement Cleanses:
Now we aren’t always throwing shade at other supplement companies, but here is the sad truth…a lot of these “cleanse” supplements are simply laxatives.
One of the most common “cleanse more” supplements I see patients coming in on, is a blend of ingredients such as magnesium oxide, aloe & triphala. Some of these formulas even contain herbs such as Senna (heard of Senokot anyone?) which are essentially very strong stimulant laxatives. This supplement says “promotes waste elimination” … if that is code for “making you poop”, well at least they aren’t lying about that!
So if you feel like they are “flushing you out” well, essentially, they are! However, they may be doing more harm than good when you take them for prolonged periods.
The purpose of this email is to focus on supporting your body’s natural detoxification processes through healthy lifestyle habits such as exercise, diet and lifestyle.
In conclusion, detoxification is a natural process that occurs in the body through the coordinated efforts of various organs and systems. While detox supplements & cleanses may promise quick fixes, they often lack scientific evidence and may even be harmful. Instead, focus on adopting healthy lifestyle habits to support your body’s innate detoxification mechanisms.
If you have any further questions or concerns about detoxification or any other health-related topics, feel free to reach out. Our team is here to provide evidence-based information and support your journey towards better health.
References
Li, Wei, et al. “Gut Microbiota in the Development of Human Diseases.” Frontiers in Cellular and Infection Microbiology, vol. 12, 2022, p. 973253. PubMed Central, https://doi.org/10.3389/fcimb.2022.973253. Accessed 20 Nov. 2024.
Zhao, Ying, et al. “Gut Microbiota Modification: A Novel Strategy to Prevent and Treat Non-Alcoholic Fatty Liver Disease.” Frontiers in Microbiology, vol. 9, 2018, p. 478. PubMed, https://doi.org/10.3389/fmicb.2018.00478. Accessed 20 Nov. 2024.
