It is that time of the year when we are already looking back at our New Year resolutions, the ones we have kept, the ones we still intend to keep and the ones we have already forgotten about.

Yet, it seems that ‘Detox’ – and perhaps a little bit of exercise – is the resolution healthy (and less healthy) – people tend to choose and keep.

The information available from naturopaths, nutritionists, health advisers, and media abound, and quite rightly, in a contradictory fashion.
It seems that some give advice, deeply rooted in scientific knowledge, and others repeat what they have read or heard, like miracle-potion-salesmen of the early XIX century, because, let’s face it, trends are money-making.

Again, it is not only health advisers; health food shops too are selling cheap nutritional products claiming to give you a ‘good detox’.

Who can you trust?

Can you really use your common sense when it comes to detoxification?
We are individuals and as such should we not be given a personalised detox program?

When it comes to free radicals, toxins, pathogens and some substances, it seems that our body can get rid of it all, and somewhat, on its own.
Surely, our body is a sophisticated enough ‘machine’ to do the job, to heal and repair itself, and protect from further ‘poisoning’, and diseases.
As a machine, our body is not unbreakable, and it needs our constant help, first by minimising the ingestion of ‘poisons’ or toxins and assisting our body to get rid of them, naturally.

It is true that our body has a very sophisticated system of circulating fluids, to collect and transport harmful compounds to key organs – such as the liver – that in turn detoxify our body by neutralising and promoting their elimination. Our skin and kidneys also play a vital place in the detoxification of the body as are the lungs and bowel.

Already, it seems that detoxification is a crucial process for our body, with such major organs involved.

Detoxification is more than a lifestyle choice; it is a natural physiological process to rid the body of unwanted chemicals capable of harming the body, such as food additives, fumes (including traffic fumes, burning oils, etc.), metals, overheated oils, recreational drugs, pesticides, plastics, and chemicals produced by our body’s own metabolism.
Modern environment, stress, excesses (including junk food, fatty food, alcohol, smoking, etc.), and our modern lifestyles affect our body’s detoxification processes, and at times we need to step away and give our body a much-needed break.

Detoxification is like the ‘spring-cleaning’ of our body, needed to get rid of the accumulated toxins hidden away in the body’s fatty tissues.
However, it should be managed carefully to avoid the overwhelming release of toxins (especially, when associated with sudden weight loss).

The body naturally wants to eliminate toxic waste to maintain equilibrium, a condition called homeostasis. In this context, prevention is better than cure. However, during the detoxification process, symptoms may worsen before improving. These symptoms can manifest as inflammation, muscle and joint pain, and skin rashes. Consequently, deep and rapid detoxification can be dangerous if done unsupervised. Instead, it is always recommended to follow a gentle approach over several months, under the guidance of a qualified practitioner.

Often people undertake such a regime on retreat or spa, and without realising they are detoxifying extremely fast, they may bring their bodies into shock.

By changing diet and habits, it may be possible to minimise the ingestion of toxins and the slow release of toxic waste, without much harm to the body and principal detoxifying organs.

To begin, it is important to understand that food remains essential during a detox regimen. Detoxification, a process that takes time, doesn't effectively occur through fasting, despite the logical assumption that it reduces toxin intake. Autophagy, which involves the body cleaning out damaged cells to generate newer, healthier ones and utilizing waste materials for energy production, primarily activates during prolonged water fasting, typically lasting for a minimum of five consecutive days and a maximum of seven days

The body requires a continuous supply of antioxidants to combat free radicals at the cellular level. Cell structures, like mitochondria, and certain enzymes are particularly vulnerable to damage from free radicals. Metabolism and various other processes naturally, like breathing, produce free radicals, also known as reactive oxygen species due to the binding of molecules with oxygen. Additionally, since mitochondria rely on oxygen for energy production, they are susceptible to oxidative stress. Furthermore, the body's detoxification organs and cells may not always possess the requisite resources to effectively eliminate toxins.

Second, The true process of detoxifying begins within the cells, necessitating a close examination at this fundamental level. Every cell in the body must resist the absorption of toxins, especially since we encounter toxins daily through our diet, water, air, skincare and household products. When faced with intoxication, it becomes the responsibility of each cell to detoxify and expel these toxins. This process heavily relies on the liver, bowels, and kidneys for effective elimination. Ensuring these vital organs are not overly burdened is crucial for optimising the removal of toxins from the body.

Let’s take a closer look at organs and their role in day-to-day detoxification.

Lymphatic System

The lymphatic system is a secondary circulating system running throughout our body (working alongside the cardiovascular system) fighting infection and keeping our body fluids in balance, controlling the amount of blood in our body, helping to transport fat around the body and destroying old and damaged cells, including red blood cells.

Unlike the cardiovascular system, the lymphatic system does not have a pump, such as the heart, therefore, the lymphatic fluids circulate with the contraction of the muscles in our body, with the spleen acting as a filter – filtering impurities from our blood.

The Liver

Operating as a chemical factory, the liver is one of our most important organs, breaking down substances so the body can excrete them, including cholesterol.
(Watch out for our upcoming article dedicated to Liver functions, and how to look after it).

The Kidneys

The kidneys serve as the last line of defence in the detoxification and elimination process, working hard to handle a multitude of chemicals to regulate blood and cellular fluid balance. Sodium and potassium orchestrate an osmotic exchange between the blood and cells, highlighting the critical importance of blood equilibrium. Despite the dietary challenges we face, notably the excess sodium prevalent in our modern diets, it falls upon the kidneys to maintain homeostasis. Moreover, stress significantly contributes to elevated blood pressure, as stress hormones sustain heightened sodium levels in the bloodstream.

The Skin and Lungs

As a result of our modern diet, when both of our detoxifying organs — the liver and kidneys — are struggling, water-soluble toxins may be excreted from the body by alternative channels: perspiration and respiration.

In conclusion, detoxification of the body is very important, and it may be necessary to undergo a supervised ‘Detox’ period to completely and efficiently rid the body of toxins.
In order to remove these toxins they need to be altered chemically. Enzymes are essential to chemical alteration; however, they require the presence of many nutrients. Therefore, fasting should never be an option (especially unsupervised).

When considering that chronic illness may be the result of intoxication (through an inadequate diet) or detoxification mechanisms failure, it seems natural to want to promote natural detoxifying of the body, and undergo detox phases.

In a few words, a cell that is toxic (acidic) does three things:

• Retains intracellular sodium — and displaces alkalising potassium,

• Reduces its capacity to make energy,

• Allows further build-up of toxins, producing a myriad of cell-damaging free radicals.

Furthermore, the build-up of toxins in the body reduces cell oxygenation and toxins may also damage DNA.

To understand detoxification it is vital to understand the mechanisms. As explained, detoxification is more than just eliminating toxins from the cells and the body, First, the body must process the toxins and transform them into something else, less harmful and easy to excrete via the elimination channels. This process requires two phases:

1. Oxidation (hydroxylation) to enhance toxins solubility and, in most cases, to decrease their toxicity

2. Conjugation: the derivative of the original toxin is attached to another molecule (a ligand. Glucuronic acid*, Sulphate, Acetyl, Glutathione* or the amino acid Glycine, all act as ligands) to render it less toxic.

Both phases require specific enzymes, and those enzymes need specific nutrients (such as iron, magnesium, zinc, copper, manganese, selenium, and carotenoids* (e.g., beta-carotene, alpha-carotene, lutein and lycopene), cysteine and methionine (sulphur amino acids)*, choline (see Detoxification: the role of the liver), glycine (an amino acid), folic acid, vitamins B6 and B12, polyunsaturated fatty acids (omega-3s and omega-6s), vitamins B1, B2, B3 and vitamin C.

Supplementing may be necessary for most people deficient in many nutrients that are available only through ‘good nutrition’; therefore, it is vital to increase their portion in the diet by focusing on fresh, unadulterated nutrient-dense plant food, while avoiding further avoidable intoxication. Further intoxication while detoxifying the body will be counterproductive.

Does it mean that a healthy diet is enough?

The answer is potentially yes.
Being conscious of your dietary choices during a 'detox' phase involves paying attention to salt, and sugar (which may be excluded from the diet), as well as abstaining from wheat and dairy products. You also need to watch out for trans and saturated fats found in industrial meat and ultra-processed food products while maintaining a healthy ratio. and a balanced intake of Omega-3 and Omega-6 fatty acids. Diversify your sources of protein, with a preference for plant-based options (such as quinoa, hemp seeds, and pumpkin seeds, which contain all essential amino acids, or combinations like rice and beans/lentils). Avoid any non-organic foods during a detox.

Even though it does not sound very restrictive, it may be impossible to follow this diet regularly. Therefore, undergoing a detoxification period under the supervision of a nutritional practitioner is essential.

Promoting natural detoxification and elimination in a healthy diet involves incorporating both soluble and insoluble fibre along nutrient-dense foods. These should include antioxidant and chlorophyll-rich options like cereal grasses, spirulina, and chlorophyll-containing brassicas, such as kale and collard greens. Pectin-rich foods like apples and sunflower seeds, as well as buckwheat, miso, seaweeds, and mung beans, are also beneficial. However, a balanced diet may not always provide all necessary detox nutrients, making supplementation a practical option. It is important to note that iron supplements should only be considered if a deficiency has been confirmed, and they should be taken separately from vitamin E supplements.

Detox Programmes:

A ‘detox’ programme must be established according to your needs and your ability to handle the treatment. It is crucial to ensure that the rate of toxin release matches the pace of elimination. Additionally, detoxification often results in symptoms worsening before improving, which may include flu-like symptoms and shivering. Unsupervised deep detoxification can pose serious risks to health.

A program should follow the following steps:

1 – Strengthening the digestion system

The bowel is the main channel to evacuate toxins from the body. Poor digestion and food not chew thoroughly promote stagnation and inflammation, and prevent the body to excrete toxin waste while producing more via the release of pro-inflammatory markers by pathogenic gut bacteria and gut cells. As a result, food will ferment and bacteria will proliferate, intoxicating the liver (e.g., endotoxins) and resulting in liver stagnation and in the long term liver damage. Eliminating foods such as wheat and dairy products (and any food you are known to be hypersensitive) during ‘Detox’ may work against the stagnating effect.

2 – Improve elimination through the skin

Dry skin brushing (may be done daily, yet, to effectively promote detoxification (by stimulating the flow of lymph under the skin and aiding the skin to excrete toxins), it has to be done the right way, starting by the extremities first and then going towards the heart, and it must start by the left foot then working up (always brushing upward) the leg, then right side, then from the hips to the sternum. Then follow the left hand up to the shoulder. The same process with the right hand. Then shoulder to the chest.), steam bath and Epsom salt baths can promote natural elimination of substances through the skin.

3 – Improve liver function

Once all of the elimination channels have improved, the program can include a gentle detoxification of the liver.

4 – Improve detoxification at the cellular level

Finally, the cells, supported by fully working detoxifying organs and a ‘clean’ lymphatic system, can eliminate toxic waste with the use of key minerals, correctly balanced with other nutrients.
During a program, lifestyle changes are vital; eating exclusively Organic food to avoid the further ingestion of pollutants, pesticides, insecticides and other harmful chemicals.

But changes are more than the food you eat:

1. Avoid stress. A person should never engage in a ‘Detox program’ if under stress, as it can interfere with the program’s objectives.

2. Avoid alcohol and recreational drugs

3. Avoid ‘Junk Food’

4. Reduce consumption of sugar, and fat (no more than 20% the total of calorie intake). Avoid overheated polyunsaturated oils, including deep-frying.

5. Always start a meal with raw food, as it contains enzymes that help with digestion, and Chew food thoroughly. With age, the body produces fewer enzymes and hydrochloric acid to break down the food we eat, and digestion can then create toxins.

   You may consider supplementing the following food during a program for their assistance in detoxifying the body:

   - Juices: Raw vegetable juices, packed with enzymes, are the ideal way to bring precious nutrients into the body, and probably the most efficient way to help the body detoxify. They also stimulate bowel, liver and kidneys function, promoting better elimination of toxic waste from the body. Cucumber, Celery and Cabbage are well known to reduce acidity from the build-up of toxic waste in the body.
   Already known for its wide range of pharmacological activity such as anti-inflammatory and antiseptic properties, Aloe Vera also contains cleansing saponins (glycosides (sugar-based molecules) with a distinctive foaming characteristic – found in many plants – known to increase and accelerate the body’s ability to absorb calcium and silicon, thus assisting in digestion) and antioxidants (known to cleanse and protect the bowel). Other compounds found in Aloe Vera are also known to support wound-repairing properties and the cells in the digestive tract to renew themselves.
   . Linseeds/flaxseeds tea (1 tbsp for 1 litre of water. Bring to boil. Let to rest overnight. Bring to boil again. Let to cool. Drink). Also Psyllium Husks, acting like fibres, add mass to stools, aid mobility of the gut and lift impacted matter from the bowel wall. Dry linseed/flaxseeds may have similar properties by binding to toxins and promoting the excretion out of the body.

   . Milk Thistle. Silymarin, the active constituent of milk thistle, helps liver cells to regenerate, and protect them from toxins. It also increases the function of the antioxidant enzyme glutathione; therefore, destroying free radicals.

   . Calcium and Magnesium are vital minerals. Magnesium makes sure that the osmosis process between Sodium and Potassium is maintained at all times, and is a powerful detoxifier when balanced with Calcium.

   . Caster Oil Packs, consist of placing a cloth with caster oil on the liver side and applying pressure usually with a warming bottle. It encourages lymphatic circulation; therefore, eliminating toxic waste.

A tasty and simple liver ‘detox’ juice:

Mix together raw beetroot, carrot, ginger and apple.

Ginger is known for its ability to prevent blood clot formation and the buildup of LDL cholesterol.

Beetroot is recognised for its detoxifying effects on the liver, biliary system, and gallbladder, potentially aiding in the unblocking of arteries.

Carrots act as a tonic for the liver, promoting its health and functionality.

Apples contain potent antioxidants, namely phlorizin and ursolic acid, which exhibit anti-inflammatory properties.

Also, consider incorporating psyllium husks or flax/linseeds into your juice as it adds bulk to the intestines and imparts a sense of fullness.

A Morning Juice:

Mix together apple, ginger, collard/Spring greens, fresh parsley, fresh coriander, and lemon juice.

It is advisable to avoid using a conventional juicer if you want to retain the essential ions in fruits and vegetables. Instead, consider replacing your juicer with one that crushes vegetables rather than destroy them, like a cold press or masticator. The high speed of conventional juicers generates heat and breaks down molecules, effectively diminishing the nutritional benefits of the juice, and rendering it nutritionally inert. Alternatively, you can use a blender and add a small amount of water to facilitate the blending process.

In conclusion, to answer the questions at the top of the article:

Who can you trust?

It is a question of feelings. It has to feel right. You have to feel in control and you have to be able to approach your practitioner without holding back. Always, say how you feel, and if there is something wrong always bring it at the earliest convenience. You should not feel pressured, and evacuate all stress the best you can.

The practitioner should be certified and do not hesitate to ask for credentials. If needs be, look online on forum websites for feedback or reviews.

Can you really use your common sense when it comes to detoxification?

The answer is simple. After reading this article, it is clear that ‘detox’ is a complex and long process, that needs to be done right, as it can have serious consequences. Therefore, it has to be supervised by a qualified practitioner.

We are individuals, so should my detox programme be too?

The answer will always be yes. A program may be generalised but it has to be applied to your body and with a constant look at how it reacts to the program.

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