Understanding the Science of Detoxification: Debunking Myths and Getting Back to Basics

Curious about detoxification and whether it's truly necessary for your health? In this article, Dr. Sophie Pollon-MacLeod uncovers the science behind detoxing, debunks popular myths, and explains how your body already has an efficient system in place to eliminate toxins naturally.

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:


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:

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.

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Naturopathic Doctor Sophie-Pollon-MacLeod
Dr. Sophie Pollon-MacLeod, B.Sc., N.D.

Dr. Sophie is a Naturopathic Doctor and Sports Nutritionist with a passion for evidence-based approaches to supporting her patient’s health. Prior to obtaining her doctorate in Naturopathic Medicine, Dr. Sophie completed her undergraduate degree in Human Kinetics at the University of Guelph. She is also a personal trainer with over 8 years of experience.

Her experience as a trainer ignited her passion to pursue a career in healthcare and help others towards feeling their best. Dr. Sophie combines her expertise in exercise physiology and naturopathic medicine to support her patients towards achieving weight loss, improving performance and aiding in pain management. She goes beyond symptom management and utilizes a full-body approach to get to the root of health concerns. Dr. Sophie possesses additional qualifications from the International Society of Sports Nutrition (ISSN) and Functional Range Conditioning (FRC®).