Me, Toxic? Metabolic Detox for Systemic Health
As the weather gets warmer and signs of spring emerge, cleaning mode kicks in. Why clean out our bodies as well?
Metabolic detoxification is a hot topic in the health space, and for good reason. Many people have a compromised ability to remove harmful substances from the body, from nutrient insufficiencies, medications, poor food quality, poor gut health, and genetic predispositions. Couple that with our toxin-laden world, where we are exposed to 90,000+ chemicals daily that are associated with diabetes, heart disease, metabolic syndrome, obesity, hepatic steatosis, and hormonal imbalances such as PCOS (Lipski, 2020); Tarantino, 2013).
Time for a cleanup!
Can you imagine never cleaning your house or filters in your vacuum or car? Things would be dirty, run less efficiently, and eventually break down. Likewise, toxins build up in our bodies, leading to symptoms. External toxins come from pesticides, natural gas, solvents, VOCs, phthalates, environmental/commercial chemicals, plastics, flame retardants, cleaning products, cosmetics, heavy metals, pharmaceuticals, processed and artificial food, cookware, alcohol, tobacco, caffeine, and contaminated water (Cabral, 2017, Lipski, 2020). Of particular concerns are endocrine disruptors found in cosmetic and bath products, plastics and more, all of which negatively impact our gene expression and increase the likelihood of developing diseases such as cancer (Casati et al., 2015). Additionally, mold, mycotoxins, and EMFs are being evaluated for their toxic impact on the body. Toxins are also produced within our bodies from sources like hidden infections, viruses, bacteria, pathogens, food allergies, normal cellular metabolism byproducts and free radicals (Cabral, 2017; Lipski, 2020).
Cue a detox!
The body’s filters: our liver and gastrointestinal tract
Toxins are all constantly filtered by the liver which needs an ongoing supply of key nutrients and other compounds to support two phases of detoxification to neutralize and bind toxins so they can be excreted through stool, urine, lungs, and skin. Additionally, the integrity of our gastrointestinal tract -- a barrier to toxins -- is key (Krause, 2008). Without proper nutrition the liver and gut won’t function well, ultimately creating a high toxic load and causing toxicant storage in our fat cells (to protect us), instead of excreting them. This results in pervasive, undiagnosable symptoms, a rise in cortisol and blood sugar levels, and susceptibility to illness (Cabral, 2017).
Why do a detox?
Research indicates that a metabolic detox is effective at improving health status. Both Metabolic Screening Questionnaires and drug challenge tests assessed liver detoxification capability, showing a 47% improvement of symptoms and a 23% increase in detox capacity. Even a short, 7-day detox can be jumpstart health and serve as a preventative measure for the development of disease and an improved sense of well-being (MacIntosh and Ball, 2000). We cannot escape our environment. We can only do our best to eliminate toxic exposures and rely on preventative nutritional and lifestyle practices to support (Cabral, 2017):
Healthy metabolism and weight
Reduced inflammation levels
Improved immune function
Balanced blood sugar levels
Hormone balance
Skin appearance
Joint pain
Allergies
Digestion
Brain fog
Energy
Mood
Libido
Sleep
How does a metabolic detox work?
Think of our bodies like rain barrels collecting water over time. The water represents all of the toxic burdens building up in our body until it is at capacity and suddenly overflows. It needs to be emptied in order to work properly again. Similarly, when our body is overwhelmed with toxins and at its tipping point, we begin to see symptoms of internal imbalance and states of dis-ease emerging (Cabral, 2017). A metabolic detox empties the rain barrel and eliminates accumulated toxins in the body so it can function better.
What Does a Metabolic Detox Involve?
Current research verifies the function of food as medicine for the “mobilization, biotransformation, and elimination of toxicants of exogenous and endogenous origin” during a metabolic detox (Cline, 2015). A metabolic detox plan typically combines key supplementation and an elimination-style eating program (such as IFM’s detox plan) for 7-28 days to optimize detoxification pathways while simultaneously reducing toxic load on the body. A reduced-calorie plan may also promote autophagy (cleaning up of cellular waste), digestion, and fat metabolism to catalyze the release/excretion of stored toxins in adipose tissue (Cabral, 2017; Cline, 2015).
Individuals may be advised to remove the following (Krause, 2008; Lipski, 2020; Cabral, 2017):
Allergenic foods such as nuts, eggs, dairy, gluten, soy, corn
Inflammatory foods
GMO foods
Sugar
Artificial sweeteners
Caffeine
Processed food, refined carbohydrates
Food colors, preservatives, additives
Nitrates, MSG, etc.
Fried food
High glycemic load foods
All farm-raised fish
High mercury fish
Conventional animal products
Emphasis on foods that support the liver include (Krause, 2008; Lipski, 2020; Cabral, 2017):
Variety of produce, cruciferous veggies, and produce that is orange, purple or green
Sulfur rich foods: garlic, eggs, onions, cruciferous veggies, whey protein
Wild-caught cold water low mercury fish
Starchy vegetables: sweet potatoes, squashes
Low glycemic fruits
Healthy oils (coconut, olive, ghee, avocado oil)
Organic liver
High fiber foods
Spices and herbs: garlic, rosemary, cilantro, turmeric, ginger, cinnamon, licorice
Herbal teas
Celery
Dandelion greens
Chlorophyll
Additionally, research indicates that specially formulated medical food supplements designed to promote healing of the GI tract and support liver detoxification can be an integral part of a metabolic detoxification program. This makes it an effective adjunct therapy for supporting ongoing detox and reducing symptoms associated with toxic burden, producing better results than just diet alone (Bland et al., 1995). Companies such as Metagenics and Equilibrium Nutrition have well-researched detoxification programs.
It is possible to use individual supplements for detoxification. However, many functional medicine companies have created metabolic detoxes with all-in-one proprietary supplement blends that include targeted nutritional therapy including:
Phase 1 detox nutrients:
B vitamins
Glutathione
Branched-chain amino acids
Flavonoids
Phospholipids
Fat-soluble vitamins A & D
Calcium
Intermediary stage (free radical quelching):
Vit a
Coenzyme q 10
Vit c
Thiols
Tocopherols
Selenium
Copper
Bioflavonoids
Zinc
Silymarin
Manganese
Pycnogenol
Phase 2 nutrients:
NAC
Glycine
Taurine
Glutamine
Cysteine
Methionine
It is common for people to take other supplements that support detoxification and gut health:
Activated multi-vitamin
Chelated multi-mineral
Electrolyte formula
Methylated b-complex
Antioxidant formula
Flaxseed
Psyllium husk
Chromium
Broccoli extract
Milk thistle
L-glutamine
Vegan protein powder
Herbal supplements remove toxins via intestines (ginger, turmeric, trifola)
Probiotics
Green tea extracts
Curcumin
Dandelion root
Schizandra
Other all in one detoxification products: e.g Vital Nutrients Detox Formula, Pure Encapsulations ClearDetox
**It is important to note that a juice cleanse is NOT a functional medicine-based detox. These can actually counteract detoxification since caloric insufficiency will release harmful toxins from fat. In the absence of key nutrients to neutralize and excrete them (like protein), they may recirculate in the body (Cabral, 2015).
How do I know if I need a detox?
If you think you may be due for a detox, there are toxin questionnaires to gauge symptoms and exposure to determine the need for detoxification, whether through diet alone, with supplementation, or as part of a guided metabolic detox program.
For example, IFM offers a “Toxin Exposure Questionnaire” calculates your toxic inputs from food, water, home and work environment, travel and recreational sources, medical and personal care products (IFM, 2020).
Additionally, testing such as hair mineral analysis, DMSA testing, and genetic testing to pinpoint genetic SNPs such as MTHFR and COMT polymorphisms which can hinder liver detoxification capabilities. (Lipski, 2020).
What other things can I do to reduce my toxic load?
To keep our liver functioning smoothly, a two-prong approach is advised: support ongoing liver and GI health with nutrition and supplementation and eliminate toxic inputs. Some ideas for reducing toxic load include:
Reducing environmental toxic exposures:
Avoid smoggy or high traffic areas
Use chemical-free products in home, yard, beauty, cleaning, personal care
Filter air with plants
(real) salt lamps
state-of-the-art air filters for mold spores, bacteria, pet dander, cleaners (VOCs), smoke/cooking odors, allergens (pollen, etc.), dust
Carbon, HEPA, zeolite, ozone, UV light
Emf blockers & meters
Address hidden mold exposures in the workplace and home
Eliminate exposure to second-hand smoke
Reduce toxic exposures in food and water:
Eat a plant-rich diet with emphasis on leafy and cruciferous vegetables
Eat clean, organic, non-GMO
choose free-range, pastured, wild, not farmed meats and fish
Low mercury seafood
Use a water filter to remove heavy metals, chlorine, fluoride, VOCs
Hydrate: distilled, reverse osmosis, filters, spring water
Carry water in stainless steel, not plastic bottles
Do not heat food in plastic
Avoid charred food
Avoid Teflon and aluminum cookware
Integrative lifestyle practices we can do to promote ongoing detoxification:
Ayurvedic detox practices: Pancha Karma, Abhyanga
Sauna (FAR)
Steam baths
Epsom salt Bath
Lymph or regular massage
Skin brushing
Colonics
Mud or seaweed body wrap
Walking/exercise
Having regular bowel movements
Mind-body stress-relieving techniques
Healthy dental routine
Detox Takeaways:
Since we don’t have complete control over the world we live in, it’s impossible to avoid toxins (unless you live in a cave somewhere). For the rest of us, we can only do our best to avoid environmental contributors. What we do have control over is what we consume. According to research, the best way to support ongoing detoxing is, yes….through a consistent whole foods diet (Scientific Review with Clinical Application, 2015). Using food as medicine, supplementation, and considering a seasonal metabolic detox to remove the build-up of toxins in the body can be very effective. The goal is to address imbalances that create symptoms at the root cause that lead to a dis-ease state. If we give the body what it is deficient in (nutrients, raw materials) and remove what is blocking it (toxicities) from functioning optimally, we can become naturally vibrant and have enhanced quality and longevity of life (Cabral, 2017).
*Please note that different underlying diseases, genetic polymorphisms, and drug-nutrient interactions can affect results. As always, consult your physician before you start any detoxification program. Pregnant and nursing women are not advised to do a detox.
References:
Bland, J.S., Barrager, E., Reedy, R.G., & Bland, K. (1995). A medical food-supplemented detoxification program in the management of chronic health problems. Alternative Therapies in Health and Medicine, 1(5), 62–71.
Cabral, Stephen. (2017) The rainbarrel effect. North Charleston: CreateSpace Independent Publishing Platform
Casati, L., Sendra, R., Sibilia, V., & Celotti, F. (2015). Endocrine disrupters: The new players able to affect the epigenome. Frontiers in Cell and Developmental Biology, 3. https://doi.org/10.3389/fcell.2015.00037
Cline, J. C. (2015). Nutritional aspects of detoxification in clinical practice. Alternative Therapies in Health and Medicine, 21(3), 54–62.
Hodges, R. E., & Minich, D. M. (2015). Modulation of metabolic detoxification pathways using foods and food-derived components: A scientific review with clinical application. Journal of Nutrition and Metabolism, 2015. https://doi.org/10.1155/2015/760689
Krause’s Food & The Nutrition Care Process. St. Louis, MO: Elsevier.
Lipski, L. (2020). Liver Disease and Alcohol Dependence. Nutr 636 https://learn.muih.edu/courses/8957/pages/hepatic-disorders-overview-required?module_item_id=290250
MacIntosh, A., & Ball, K. (2000). The effects of a short program of detoxification in disease-free individuals. Alternative Therapies in Health and Medicine, 6(4), 70–76.
Tarantino, G., Valentino, R., Di Somma, C., D’Esposito, V., Passaretti, F., Pizza, G., Brancato, V., Orio, F., Formisano, P., Colao, A., & Savastano, S. (2013). Bisphenol A in polycystic ovary syndrome and its association with liver-spleen axis. Clinical Endocrinology, 78(3), 447–453. https://doi.org/10.1111/j.1365-2265.2012.04500.x
The Institute for Functional Medicine. (2020) Retrieved from https://ifm.myabsorb.com/#/courses/course/57617cc0-6870-4e5b-a410-c8ace78033a1
