Time for a detox? The lowdown on detoxification
The word ‘Detox’ has been repeated so many times within the wellness scene over the past decade, chances are you are a little fed up with it by now. From water fasting, to juice cleanses, colonics, specific diets and more, the idea of detoxing the body from unwanted chemicals and «waste» has become widely popular. Today I want to discuss detox as a natural process, not one that we decide to jump on over a three- or five day period, where we consume a ridiculous amount of powders, juices and lemon water. I’ll also give you some tips you can implement in your day to day life, to ensure you are doing what you can to support your bod’s detoxification process.
First, let’s look at the definition of the word; «Detoxification or detoxication (detox for short) is the physiological or medicinal removal of toxic substances from a living organism, including the human body, which is mainly carried out by the liver.» Detoxification is a natural, continuously ongoing process that the body does by itself, all the time. The human body is a self-healing, self-renewing and self cleansing organism, that is always seeking to be in balance, or reach homeostasis. Health and wellbeing is the body’s natural state of being, and detoxification is an essential part of remaining healthy.
The main organ in the body responsible for detoxification, or removal of unwanted toxins, is the liver. The lives does an amazing job at managing everything that needs to be released from the body. On a physical level, the liver metabolises the macronutrients we consume through our diet and neutralises and eliminates toxic chemicals, both those that we are exposed to through food, water and environment, and those produced internally. The livers function is to move things through and out of us, so unwanted things do not build up and cause congestion or more serious illnesses. A healthy liver is key to good health, and key to optimal detoxification. Periodically cleansing the liver is possible, but more importantly, we need to keep our liver healthy on a daily basis. This is best done through a healthy diet and lifestyle.
The liver plays several roles in detoxification; it filters the blood to remove large toxins, synthesises and secretes bile full of cholesterol and other fat-soluble toxins, and enzymatically disassembles unwanted chemicals. This enzymatic process has two phases, referred to as phase I and phase II. During the first phase, fat-soluble chemicals are turned into water soluble chemicals. This process allows the body to get rid of the chemicals through urine, faeces and bile. In phase two these chemicals binds to other substances making them both less harmful and possible for the body to excrete.
Proper functioning of the liver’s detoxification system is especially important for the prevention of cancer. The level of exposure to environmental carcinogens varies widely, as does the efficiency of the detoxification enzymes, particularly phase II. High levels of exposure to carcinogens coupled with slow detoxification enzymes significantly increases susceptibility to cancer. (1)
If the liver isn't working properly, this can manifest through digestive issues such as bloating and constipation, skin problems like acne and rashes, headaches, and weight problems. For women, painful periods or tender breasts can also be symptoms of a sluggish liver. Sometimes the first phase of the liver works well, but the second phase is less functional, or the other way around. This can in turn lead to different symptoms and imbalances.
The best way to keep the liver healthy and happy is, fortunately, a way of eating and living that keeps all parts of the body healthy and happy. A diet high in fibre, vitamins and minerals, that is low in saturated fats (especially trans-fats), processed sugar and highly refined oils is a liver-friendly diet. Focusing on foods that are close to their natural state, meaning very little if any processed. Fruits and vegetables, whole grains, legumes, nuts and seeds are on top of the list. The diet should include some raw foods, as these contain enzymes good for our digestive health. Alcohol should be consumed in moderation, as a heavy consumption of alcohol has a negative impact on the liver. If you know that your liver isn’t working properly, alcohol should be avoided completely.
Thea are a few foods known to be especially beneficial for maintaining good liver health. Foods high in fibre helps assisting in phase II liver detoxification and aid in regular bowel movements. Such foods include chia seeds, cacao, lentils and beans, psyllium husk, almonds and berries. Bitter greens like rocket, collard, dandelion leaves and swiss chard helps stimulate the production of bile in the liver. Beetroots are high in antioxidants and are known to have blood cleansing properties. Another food worth mentioning is dandelion root. Personally I've been obsessed with dandelion root over the past few months, and it has almost completely taken the place coffee used to have in my diet. I make it into a delicious dandy-latte (see recipe below). It tastes similar to coffee, but is much more gentle on the body, and does not contain any caffeine.
Iselin’s favourite dandelion latte:
2 tbsp roasted dandelion & chicory blend
1 cup boiling water
2/3 cup plant based milk of choice (I prefer a good quality creamy organic soy milk, or the barista oat milk from Oatly)
1/2 tsp Superfeast JING blend, or or favourite herbs/medicinal mushrooms
1/2 tsp ghee, cultured butter or coconut oil
1/2 tsp honey to sweeten, added after the concoction has cooled down slightly (always avoid heating honey!)
Steep your dandelion chicory blend in boiling water for 2-3 minutes. Strain and add to a pot. Add milk, herbs/medicinal mushrooms and ghee/butter/oil. Gently warm up while stirring with a whisk to make it frothy. Alternatively you can use a milk frother. Serve in a big mug with a dusting of cacao or cinnamon. Sip in bliss <3
References:
1) http://www.labco.es/