“If you don't take care of this the most magnificent machine that you will ever be given...where are you going to live?” - Karyn Calabrese
Introduction | What is Detox? | Why Detox? | 3 Phases | Symptoms | What To Eat? | Side Effects | Benefits | Final Thoughts | Takeaway Points | References | Disclaimer
Introduction
It is a great feeling when you wake up in the morning and are well-rested and full of energy. A good night's sleep is restorative to our body and mind in multiple ways. One of them is the detoxification process. Our body uses the time we spend sleeping [particularly the 3rd and 4th stages of sleep] to get rid of waste products and toxins. Detox is essential to our health; that's why our body has been designed to activate it on a regular basis. However, given the number of pollutants we are exposed to in our environment, food, water, beauty products, household cleaning supplies, and others, we absorb more toxic elements than our system can process during the night. That's why it is so vital to learn about other ways that help us detox our body at any time we feel we need it. It is going to boost our health and overall wellness[1] provided that it is done right.
What is detoxification?
Detoxification is a natural metabolic process in which our body rids itself of toxicants [poisonous substances and compounds], including toxins [poisons produced by living organisms]. Our liver, kidneys, lymphatic system, and intestines are directly involved in removing pollutants from our system. We can actively help this process and reduce the toxic load we expose our bodies to by eliminating as many toxic elements from our lives as we can. Our environment will never be toxin-free; however, if we adjust our lifestyle, it will be much easier for our internal organs to process the remaining pollutants.
Why do we need to detox?
Metabolic detox is important for disease prevention. Excess accumulation of toxic elements can lead to serious health complications that impair our ability to live a normal life. The human body has been equipped with multiple detoxification pathways that enable the elimination of pollutants, and those include the skin, lungs, liver, colon, and kidneys. However, if those organs do not work properly, our body won't be able to detoxify according to its needs. What turns out to impact them the most is the environment and our awareness of how to reduce the exposure to toxicants present everywhere around us.
Skin is affected by:
skincare products,
make-up,
laundry detergents, fabric softeners, and others,
cleaning supplies.
Lungs are affected by:
smoking,
environmental pollutants: heavy metals in the air, fumes,
mold,
cleaning supplies.
The liver is affected by:
alcohol,
fructose,
drugs,
heavy metals.
Colon is affected by:
pesticides, herbicides, fungicides,
heavy metals,
pro-inflammatory diet.
Kidneys are affected by:
heavy metals,
water contaminants,
drugs.
Unblocking those pathways is essential to a successful detoxification process. The cleaner our system, the more productive and efficient the elimination of toxins is going to be.
The Three Phases of Detox
Metabolic detox comprises three phases[2][3]. The toxins we accumulate are removed from our bodies through the liver-gut and liver-kidney pathways. Each one of these detoxification stages requires nutrient support to facilitate the proper function of the organs involved in the elimination process.
The main organ involved in the bioactivation phase is the liver. At this stage, the human body utilizes enzymes called Cytochrome P450. These enzymes have a protective function in the cells of our body. CYP450 is activated by the presence of toxins in the system as well as by compounds found in cruciferous vegetables [broccoli, Brussels sprouts, Radish sprouts, cauliflower, cabbage]. Their main function is to turn toxins into water-soluble substances and convert volatile toxins into smaller molecules to prepare them for the next phase of the detoxification process. The mentioned conversion into smaller molecules has a side effect, which is the production of free radicals. Free radicals are the main cause of oxidative damage to the cells in the body; therefore, it is essential to neutralize them as soon as possible. The most effective micronutrients to perform such action are:
When we come into contact with external toxins, our bodies initiate the bioactivation phase. However, it can be activated by various beneficial herbs and compounds, such as those in cruciferous vegetables mentioned earlier. Other examples include:
Phase II: Conjugation[3]
In this phase, the water-soluble toxic substances from Phase I are undergoing further conversion into non-toxic molecules, which is completed by the end of this phase. This process is supported by various enzyme superfamilies, which include glutathione S-transferases (GST), sulfotransferases (SULT), UDP-glucuronosyltransferases (UGT), N-acetyltransferases (NAT), amino acid transferases, and methyltransferases (MTs). Additionally, conjugation requires the support of certain cofactors. The first cofactor is the presence of water-soluble elements [such as sulfur, glutathione, glucuronic acid, amino acids, acetyl groups, and methyl groups] that will bind to the toxin and help convert it into a non-toxic water-soluble compound. Another cofactor is the presence of adenosine triphosphate (ATP), which supports and restores the energy levels necessary for phase II to be completed. Lastly, just like phase I, this stage requires the presence of certain micronutrients, such as:
Sulfur,
Amino Acids such as methionine, n-acetyl cysteine, glycine, taurine,
Minerals such as zinc, magnesium,
Other compounds such as glutathione, molybdenum, choline, and betaine.
Phase II of metabolic detox can become very intricate. The conversion of elements from toxic to non-toxic has to happen quickly to minimize cell exposure to free radicals and their damaging impact. Therefore, good preparation and the availability of cofactors and micronutrients are fundamental to the successful completion of phase II.
Phase III: Transport
In this phase, the conjugates that were formed in the previous stage are transported out of the cells by the transmembrane-spanning proteins. They are carried either to the kidneys to undergo further filtration and be eliminated with the urine, or they are transferred with your bile out to the intestines and eliminated with the stool. Phase III requires sufficient hydration to maintain proper kidney function and filtration, as well as regular daily bowel movements for the GI tract to be able to timely excrete the waste. For the latter one, it is important to include:
sufficient fiber intake,
and probiotics [in the case of gut dysbiosis].
In this last phase of the detoxification process, it is also possible to use compounds known as chelators. Chelators bind to heavy metal molecules and help extract them from the body[4][5]. The use of chelators as well as the whole metabolic detoxification routine should be done under the supervision of a qualified medical professional[3].
Symptoms of Toxin buildup
The reasons for which we decide to undergo the metabolic detox may vary; however, there are generally recognized symptoms that let us know we have accumulated too many toxins within our body. Some of these symptoms are:
It is good to observe our bodies and recognize some of the issues we are facing. Nonetheless, we should avoid self-diagnosis and instead contact a trained professional who will confirm our suspicions and guide us in the process of metabolic cleansing.
What foods should I eat during each phase?
Awareness of how to help our body successfully detoxify is crucial to the success of the whole process and our overall well-being. Each of the three phases requires certain micronutrients[3], which are best obtained from the diet. In phase I, the most supportive are:
variety of vegetables, including cruciferous vegetables, garlic, and onions,
fruits such as blueberries, grapes, tangerines, and oranges
fish,
lean meat,
chamomile, peppermint, green and black teas,
Curcumin, chili powder, and rosemary
In phase II:
cruciferous vegetables, leafy vegetables, garlic, and onions,
eggs, ghee
meat, including lean meat, beef, pork, lamb, and liver,
fruits such as grapes, strawberries, and blueberries
dandelion, rooibos, honeybush tea
rosemary, Curcumin,
fermented soy.
In phase III:
vegetables and fruits,
water and tea,
meat and fish,
Curcumin, rosemary.
An important fact to remember is to reduce the toxic load coming from the foods we eat. The best choices are organic foods, or ones that we know come from ecological farming. What we put in our body during this sensitive time should be clean and nutrient-dense.
Side Effects of improper Detoxing
We have learned that phases I and II of the detoxification process need to be completed fairly quickly due to the high concentrations of free radicals that cause damage to the cells of our body. Free radical damage can contribute to many serious diseases, such as Alzheimer's[13], Parkinson's[14], fibromyalgia[15], and more. Yet, there is a range of symptoms that improper detoxing can trigger nearly instantly to let us know that things are not going as planned. Among these symptoms, we find:
nausea and vomiting,
diarrhea,
high fevers and seizures,
headaches, migraines,
concentration problems,
excess sweating.
Benefits of Detoxing
The most important and motivating benefit of metabolic detox is disease prevention. But next to that, there are a range of other positive effects that detoxification has on our bodies and minds:
weight loss[16]—fat cells store a lot of toxic substances. When we detoxify our system, fat cells shrink once those harmful elements are removed.
energy levels[1] - increased energy due to the process itself as well as the clean and healthy diet it requires,
improved skin[17], hair, and nail condition—especially the skin, which is one of the detoxification organs—becomes much clearer and youthful.
improved digestion[18]—clean and high-quality food will make your GI tract work smoother and better.
mental clarity[19]—toxin buildup can lead to brain fog. Once you clean out these toxins, your cognitive function will improve significantly.
fewer pains and aches[20]—a diet free from processed, pro-inflammatory products and rich in antioxidants will reduce inflammation and pain in different parts of the body.
Final Thoughts
Metabolic detox is a great way for our body to regain and restore its energy and improve overall health. The accumulation of too many toxins in the tissues and organs can have very serious consequences and make our lives difficult and unpleasant. Even though the detoxification process is a natural way for our system to eliminate waste products and toxicants, its efficacious progression requires a lot of attention and knowledge. We should be mindful of the cues and signals we receive from the body to facilitate the best outcomes. Moreover, the best thing we can do to secure the successful completion of our detox is to do it under the supervision of a trained medical professional.
Takeaway Points
Metabolic detox is a natural action of the body.
The detoxification process can be induced by various foods, herbs, and supplements
Accumulated toxins and toxicants impair our health.
Detox helps restore vital functions.
Our body is highly susceptible to external pollutants.
Limiting the toxic load in everyday life has a great impact on our well-being.
Metabolic detox should be done under the supervision of a trained professional.
References
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