Do you need to do a detox?

Spring is the time when we begin to see lots of information about detoxing. There are juice and cleanse diets, bone broth fasts, and coffee enemas floating all around social media. Adverts for weight loss cleanse to get “beach body perfect” which are very much short term fixes and aren’t sustainable for long periods of time.

After the long winter months full of heavier foods and possibly less movement the body is naturally ready for lighter foods and a “spring clean”. The idea of doing a "spring detox" supports our natural desire to embrace healthier habits, lighten the body’s load, and feel renewed and rejuvenated after the long winter months. Spring has become renowned for detoxes due to the seasonal energy associated with it. The natural produce that mother nature supplies us in springtime also naturally supports our detoxification pathways.

There is a time and a place for cleanses and detox protocols under professional supervision, making sure that it is sensible and safe. Detoxes have the potential to make you feel quite unwell. In my opinion, we should keep in mind that we have very clever bodies that are equipped with an excellent natural detoxification system. Organs such as the liver, kidneys, and lymphatic system work hard to eliminate toxins day in, and day out for us. The issue is we live in a very toxic world with environmental toxins in the air we breathe, the products we use, and the food and water we eat. It is impossible to avoid toxins in our modern world. Therefore detoxification in general is very important.

Detoxification

Detoxification is the process the body undergoes every day to eliminate toxins, such as medications and environmental toxins, and natural waste products the body processes such as hormones or inflammatory markers.

Some people genetically do not detoxify properly but everyone needs to be supporting their detoxification system every day. Not just for one season, once a year. This may sound strange coming from someone who lives seasonally. 

Naturally, spring is the time to reboot and reset healthy habits. Looking for ways to boost our energy and vitality with the fresh energy of the season. Supporting the detoxification system in doing its job while feeling increased energy and mental clarity. This is due to potentially avoiding consuming certain foods that you have sensitivities to or contributing to other health issues. Eliminating certain foods that are inflammatory to the body or making the detoxification system work harder causes symptoms that you are feeling.

“What I want to talk about here is DETOXIFICATION which is very different to detox diets.”

How the body detoxes

We often only think of the liver when we think of detoxification. The liver is the primary organ responsible for detoxification in the body. It processes and filters toxins from the blood, metabolizes drugs and chemicals, and converts harmful substances into less harmful or more easily excretable forms. And yes, it is one of the key organs involved in the process. However, there are many other organs also involved. For example, the kidneys filter waste products from the blood to produce urine ready to be excreted. The lungs support detoxification through respiration. The skin expels toxins through sweat. The lymphatic system is a network of nodes that help to drain fluid and waste therefore eliminating toxins from the body and supporting the immune system.

The digestive system also plays an important role in detoxing as this is where the food we eat is broken down, nutrients absorbed and waste removed through our daily bowel movements.

How does the liver remove toxins?

The liver detoxifies in two phases which work synergistically together. Therefore each phase needs to be supported. Each process must also be working optimally requiring a set of distinct nutrients to support them.

Phase 1

Is the preparation stage, where the toxins are broken down and sent to the next phase. At this stage, if the correct nutrients aren’t in place by-products, that are naturally created in this stage, such as free radicals, can also act as toxins. This is why it is important to work with qualified professionals when working with detoxification.

Phase 2

Conjugation takes place, attaching molecules to them so they can be eliminated from the body.

So what may you be feeling or what symptoms you could be seeing that point to a poor detoxification system?

• Night sweats⁠

• Skin issues

• Headaches

• Hormone imbalances/PMS

• Brain fog

• Fatigue⁠

• Poor sleep

• Low mood, irritability, anxiety⁠

• Strong body odour⁠

• Bloating or constipation⁠

(This list is by no means exhaustive and the symptoms will show up differently in everyone)

Key nutrients to consider including in your diet

The different stages of the detox phases require different specific nutrients. The following are some of the key nutrients that play a crucial role in supporting the body's natural detoxification processes.

Antioxidants

Vitamins A, C, and E, as well as selenium, zinc, and manganese, are important antioxidants that help protect cells from damage caused by free radicals and support detoxification pathways.

B vitamins

B vitamins, especially B6, B12, and folate, are essential for supporting liver function and helping the body metabolize toxins effectively.

Fibre

Foods full of fibre such as fruits, vegetables, whole grains, and legumes help support healthy digestion and the elimination of toxins from the body.

Protein

Not only does the liver require protein to work, but Phase 2 of detoxification also needs amino acids.

Pre and probiotic foods

As well as Fermented foods, soluble fibre and stewed apples can help with regular elimination which is important to stop the reabsorption of toxins.

Glutathione

Glutathione is a powerful antioxidant produced by the body that plays a key role in detoxification processes. Foods rich in sulfur, such as garlic, onions, and cruciferous vegetables, can help support the body's production of glutathione.

Foods that naturally support the detoxification processes

As already mentioned, many of the following produce is naturally in season in spring, however, many items can be enjoyed all year round. Enjoying a whole food nutrient diet is important. Filling your plate with plenty of colourful plants is supportive of the detoxification system and avoiding sugar, excess caffeine, alcohol, and burnt foods.

Cruciferous vegetables

Vegetables like broccoli, cauliflower, Brussels sprouts, kale, and cabbage are rich in compounds called glucosinolates, which the body converts into sulfur-containing compounds that support detoxification pathways in the liver.

Leafy greens

Foods like spinach, kale, watercress, and rocket are high in antioxidants, vitamins, and minerals that support liver health and aid in detoxification processes.

Berries

Berries such as blueberries, strawberries, raspberries, and blackberries are rich in antioxidants, particularly anthocyanins, which help reduce oxidative stress and inflammation in the body.

Garlic, onions, leeks

Garlic contains sulfur compounds that support the liver's detoxification processes and may help protect against liver damage.

Avocado

An excellent source of glutathione, potassium, and B6. They also help the absorption of fat soluble vitamins

Ginger

Ginger is known for its anti-inflammatory properties and can help support digestion and detoxification processes in the body.

Green tea

Green tea contains catechins, a type of antioxidant that supports liver function and may help protect against liver damage.

Citrus fruits

Citrus fruits like lemons, limes, and oranges are high in vitamin C, which is essential for supporting the body's antioxidant defenses and detoxification pathways.

Nuts and seeds

Nuts and seeds like almonds, walnuts, chia seeds, and flaxseeds are rich in omega-3 fatty acids and fiber, which support healthy digestion and detoxification. Full of minerals and vitamins needed for the detoxification process.

Water

Staying hydrated is essential for supporting the body's detoxification processes and helping to flush out toxins from the body.

Lemons

Rich in vitamin C, lemons help boost liver function and aid in the body's detoxification process. Use lemon juice in salad dressings.

Beetroot

Rich in betalains, which are antioxidants that support liver function and aid in detoxification. They also help purify the blood and support overall detox processes.

Bitters

Bitter foods are great digestive stimulators and support detoxification and bile flow. Think dandelion, greens or tea, radicchio, and rocket.

Lifestyle to support detoxification

Here are a few lifestyle based ideas to support your body's natural detoxification processes:

• Magnesium baths, body brushing, saunas

• Movement: Regular exercise can help support circulation, lymphatic flow, and overall detoxification by promoting sweat and enhancing the body's ability to eliminate waste products.

• Practice Stress Management Chronic stress can impair the body's natural detoxification processes. Incorporate stress-reducing activities like meditation, yoga, deep breathing, or mindfulness practices to promote relaxation and well-being. Let go of whatever you are holding on to that could be leading to chronic stress.

• Get Adequate Sleep: Prioritize quality sleep to support overall health and well-being. Aim for 7-9 hours of restful sleep each night to allow your body to repair and rejuvenate.

• Limit Exposure to Toxins: Minimize exposure to chemicals, pollutants, and toxins in your environment by choosing organic foods, using natural cleaning and personal care products, and reducing your intake of processed foods and additives. Dirty dozen and clean 15 great tool.

By focusing on a diet rich in these detox foods and nutrients, you can support your body's natural detoxification processes and promote overall health and well-being. Please consult with a qualified healthcare provider or practitioner before making any significant changes to your diet and lifestyle. This is especially important if you have any underlying health conditions or concerns. Always listen to your body.

Remember, we are all individuals and our bodies are very clever and specifically designed and equipped to detoxify themselves. However, in modern-day living, we can do so much to support ourselves and the processes. Leading to a renewed sense of vitality and injecting a new energy for fresh healthier habits that are lifelong not just for one season.

Katie xx

DISCLAIMER: This journal is for information only and does not constitute or include any advice of any nature whatsoever. No reliance should be placed on the information or opinions in this journal. The reader should carry out their own research and consult with a suitably qualified medical practitioner.