The human body both produces toxins and is exposed to environmental pollutants found in the air, drinking water and food supply (to name a few).
Toxins by definition are compounds produced by living organisms that can be harmful to humans. These include chemical, biological, physical and radiation. Whereas toxicants are toxic chemicals found in nature or made by man. Both toxins and toxicants can have detrimental effects on health.
Environmental toxicants include persistent organic pollutants (POCs), volatile organic compounds (VOCs), heavy metals, and pesticides. Nutritionally, additives such as artificial colorings, preservatives, flavorings and conditioners also serve as toxicants that can be harmful to our health. And overtime, the buildup of harmful chemicals both from our environment and our lifestyle choices can compromise the way the body functions and overall health.
Fortunately, humans have an efficient metabolic detoxification pathway that neutralizes and removes harmful chemicals via key elimination channels, including our digestive system, liver, and kidneys. (Metagenics) The proper functioning of these pathways are dependent on proper nutrition and lifestyle, to start.
Here is what that detoxification pathway looks like:
Most toxic chemicals are lipid soluble and are not easily eliminated from the body. Metabolic detoxification, which happens during phase 1 into phase 2, involves enzymatic reactions that neutralize and make soluble these harmful chemicals, to then be excreted from the body mainly via kidney, stool, or sweat. Hence, the main function of the detoxification pathway is to transform lipid-soluble toxins to water-soluble molecules so they are easily eliminated from the body. The phases of metabolic detoxification are performed by 3 sets of enzymes or proteins, called the Phase I (functionalization) enzymes, Phase II (conjugation) enzymes, and the Phase III (elimination) proteins.
To understand this process better, let’s take a step back and better understand the primary detox organs in our bodies.
Primary Detox Organs:
Liver = Nutrient Dense Foods
The liver is the most critical defense against dangerous toxins, as it carries over 500 functions alone. It helps the body filters excess hormones, food additives and medications from the bloodstream. It also carries vital nutrients to the bloodstream and whatever is left as waste, is then excreted out of your body through the intestines or kidneys.
Intestinal Tract = Fiber
Your intestinal tract digests your food AND helps to rid toxins from the body. A double whammy. The microflora makes sure that nutrients are being properly broken down and received into your bloodstream. Any toxins are then sent over to the small intestine, which eliminates it through excrement (yes, poop!).
Kidneys = H2O
Aside from natural detoxification, our kidneys ensure that we have balance in both electrolytes and fluid regulation. The kidneys receive blood, filters it and then any waste (known as urea) is then sent to the bladder for excretion (urine). Our kidneys help eliminate excess fluid, medications, bacteria and various chemicals.
Lungs and Bronchial = Clean Air
Your lungs are incredibly powerful and hardworking. They cycle through 11,000 liters of air daily, as we breathe! And as far as detoxification, our respiratory tract pushes toxins out as carbonic gas and phlegm. You know, that stuff we cough up when we’re under the weather. Yeah, that is the work of your lungs, pushes toxins OUT of your body. How cool is that?
Lymphatic System = Movement
Our body’s lymphatic system has the primary purpose of cleansing out toxins and protecting against intruders. Glands, vessels and fluid filled nodes (lymph nodes) are vital to our body’s detoxification processes.
Skin = Sweat
Our skin aids in the removal of toxins, through sweat or perspiration. Our skin is the body’s first line of defense against numerous harmful toxins; it has the capacity to prevent dangerous bacteria and some poisonous chemicals from accessing our bodies internally.
Gallbladder = Acid + Enzymes
Our gallbladder holds and stores bile. Bile contains bile acids, which help your body break down fat, so the small intestine can absorb it and use it for energy and nutrition. When we eat a meal high in fat, a flood of hormones signals to your gallbladder to start pumping and releasing bile into your small intestine to kick off digestion. Bile production is a form of detoxification. For example, our body excretes excess cholesterol by dumping it into the bile ducts, which we then poop out every day! Cool fact - bile is sustainable. Bile is recycled back into the blood and brought back to the liver via the ilium.
The human body is so intelligent and works incredibly hard to function properly. We were all gifted with this innate gift to have our unique vessels in this lifetime.
How can you support your body’s natural detoxification pathways?
Eat plenty of fiber
Get quality sleep
Drink water upon waking up and throughout the day
Avoid or limit alcohol
Sweat, either in a sauna or through exercise
Take stretch breaks and move your body
Visit a chiropractor
Reduce inflammation by eating anti-inflammatory foods
Switch to natural cleaning, body and beauty products, to reduce your exposure to potentially toxic chemicals
Practice deep breathing to allow oxygen to circulate more completely through your system
A healthy diet is the most important way to detoxify. Focusing on food helps to support the highly complex processes of detoxification. Essentially a diet that includes nutrient-dense, low sugar, high fiber, mostly plants with high quality protein sources and dietary fat will best support your body and all its detox processes. And whenever possible, always choose organic. If you cannot choose organic because of availability or cost, then check out EWG for the list of fruits and vegetables with the least pesticides (Dirty Dozen and Clean 15).
Top Foods to Support the Process of Detoxification:
Eggs, Broccoli, Garlic and Onions
Foods high in sulfur enhance the excretion of heavy metals such as cadmium and lead and helps to enhance the function of glutathione, a major antioxidant produced by your body that is heavily involved in detoxification
Cilantro
Enhances the excretion of certain toxins such as heavy metals, phthalates and insecticides
Fruit
Contain a wide variety of phytonutrients, such as beta-carotene, lutein, and anthocyanins that have protective antioxidant properties. They are also a good source of soluble and insoluble fiber and are high in water content.
Vegetables
Non-starchy vegetables provide a wide variety of phytochemicals and fiber
Beans, Lentils and Legumes
Good source of soluble and insoluble fiber as well as a variety of amino acid precursors (needed for phase 1 and 2)
Protein such as Grass Fed Meat and Wild Caught Seafood
Crucial for the proper function of the two major detoxification pathways inside the liver cells
Fats and Oils
Provide energy for detox
Dandelion and Artichoke
These two herbs help to cleanse and protect the liver
Nuts and Seeds
Excellent sources of fiber that assists in proper excretion and elimination
Citrus
Vitamin C helps to support glutathione production