NUTRITION 101: DETOX DETOUR

It’s almost the end of the month, and I am sure that many new years resolutions have slid to the wayside. That being said, deprivation does not equate to sustainability and so offering up a handful of attainable goals and diet / lifestyle tips and tricks is part of the New Year, New You series. In the first post, I highlighted the various areas that will be covered, and today, I take you on a mini detour into the wonderful world of detoxification.

PHASES OF (LIVER) LOVE:

The body is an immense “machine,” operating both silently and synergistically 24/7. A veritable beastly combination of organs, cells, and metabolic pathways composes the human detoxification system, which neutralizes the daily onslaught of toxins we are exposed to and aids their elimination. Well aware of the obvious filth and toxic ingredients we all aim to omit from our lives, even the most “anti-bacterial,” “100% organic”, and “uber-hygienic” household requires a fully functioning detox system. From the metabolic process of breaking down the food you eat into smaller particles, excess vitamins, drugs, immune debris and even the toxic wastes that the good bugs in your gut produce, breaking down and eliminating accumulated toxins is essential. So how is it done? In a complex system, various secretory organs, as well as the body’s primary workhorse organ (LIVER) work in a series of three phases: Phase I, Phase II, and Phase III. These three phases allow for the deactivation/neutralization, motility, and elimination of toxins stored or circulating in the body.

What is a TOXIN? We are exposed to hundreds of thousands of potentially harmful chemicals on a daily basis, and the term “toxin” is defined as being any poisonous substance that can cause physical disease or cellular injury.

UNO, DOS, TRES!

Phase I detoxification is also commonly referred to as “modification” or “oxidation,” and it is in this process that fat-soluble toxins are broken down by enzymes and oxygen into water-soluble forms. Once water soluble, the modified toxins are easier to transport and eventually eliminate from the body. Phase I involves the powerhouse family of enzymes known as cytochrome P450, which are located on the service membranes of liver cells (hepatocytes.) Phase I needs the next step to occur; otherwise toxins (now H20 soluble) will still be floating around your body! Phase II, also called “conjugation” is essential and sometimes not fully activated due to disease or nutritional deficiencies. During Phase II, the now water-soluble toxins are linked together with pro-detox molecules. These molecules, which include glutathione, glucoronic acid, sulfate, and glycine, all work on specific toxins (from aspirin to aflatoxins and everything in-between.) Once toxins are made mobile, Phase III or “transport,” allows for their elimination via urine, sweat, stool, and bile. As stated above, certain nutrients and impaired cellular functioning can inhibit all or one of these phases, resulting in a clogged up liver and faulty detox pathway.

FOODS THAT KICKSTART PHASE 1: Cruciferous vegetables (Broccoli, cauliflower, cabbage, kale, etc) Oranges & Tangerines (not grapefruit!) Caraway, Dill, Sassafras, Milk thistle. 

FOODS THAT KICKSTART PHASE 2: Omega 3. Citrus fruits with limonene, Asparagus, Avocado, Cruciferous vegetables, caraway, dill, beets, papaya, watermelon, 

FOODS THAT KICKSTART PHASE 3: Substances and foods which support both Phase 1 and Phase 2 will also support Phase 3.

NUTRITION KNOCKOUTS:

In addition to eating some of the foods listed above, there are additional nutrients and lifestyle practices you can embrace to assist the body’s daily detox pathways.

Vitamin A: Beta-carotene rich fruits/vegetables- carrots, sweet potatoes, leafy greens, tomatoes, squash + liver + organic dairy + pastured eggs

Amino Acids (Cysteine, Glutamine, Glycine, Methionine, Taurine:) Beef, Eggs, Poultry, Seafood, Shellfish, Cauliflower, Parsley, Garlic, Broccoli, Brussels sprouts, Brazil nuts, etc.

B Vitamins: Almonds, Asparagus, Avocados, Beets, Broccoli, Cauliflower, Eggs/Yolks, Organic Dairy, Leafy Greens, Liver, Wild Caught Fish, Oysters, etc.

Vitamin C: Citrus Fruits, Cantaloupe, Bell Peppers, Berries/Strawberries, Papaya, Pineapple, etc.

Vitamin E: Almonds, Pumpkin and Sunflower Seeds, Avocado, Beet greens, Collard greens, Spinach.

Selenium: Brazil nuts, Broccoli, Cabbage, Mushrooms, Organ meats, Spinach, Sunflower, Sesame, Seafood.

Zinc: Cashews, legumes, pumpkin seeds, oysters and shellfish

LIFESTYLE FACTORS:

While nutritional alterations and incorporations can enhance all of the phases of detoxification, harnessing lifestyle habits and exposures will also support total body health.

SAYONARA SYNTHETICS: Air fresheners, perfumes, and cupcake-scented candles? Loaded with chemical toxins that impede not only our detox pathways but also tiptoe into our hormonal health, say goodbye to artificial “fragrances” and “parfums,” and embrace organic 100% essential oils.

GREEN THUMB: While plants naturally thrive where they are meant to be, in nature, bringing the outdoors in will help to naturally filter the air in your home, car, and office. Dracaena, Garden mums, Spider plants,  and Peace Lily’s are especially powerful!

DE-STRESS THE MESS: We often equate stress to either physical or emotional health, normally relegated to school and work responsibilities. Clutter and messiness can cause mental-stress, and so doing a thorough cleaning will not only enhance air circulation, but also clear your mind of the hidden mental “clutter.”

GET MOVING: We've discussed the lymphatic system before, our secondary "circulatory system" without a pump. To assist Phase III and aid the transport/elimination of broken down toxins, exercise will help potentiate lymph drainage, as will proper hydration and fiber consumption!

JANUARY TRUE KITCHEN COOKING CLASSES

* We apologize for the inconvenience, but due to a burst pipe, our January cooking classes have been postponed. Look forward to a re-instatement of a detox-month for the Springtime!

EMAIL: info@biologicalhealth.com

PHONE: 267-308-0777

Genevieve – “G”

Certified Plant Based Nutritionist | CHHC| Culinary Nutritionist

True Wellness Biological Health

Genevieve@biologicalhealth.com