Why Detox?

Over the course of everyday life, we’re all exposed to toxins, including environmental
pollutants, such as toxic chemicals in cleaning and personal care products, heavy
metals in food and water, BPA in food storage containers, pesticides, and more.
Although our bodies are designed to be self–cleansing, many of these substances
accumulate in the body, where they can harm your health in many ways.

Ways To Detox

Detoxing is a broad term for a few different ways of resetting your body. It’s important to
determine the right method for you, and it’s always a good idea to work with a
healthcare practitioner to create a realistic and healthy plan.

Here are some popular detox strategies.

1 – Fasting

Generally speaking, there are two approaches to fasting. Some people choose an
extended fast without any food for a set period – often between 24 to 72 hours. Some of
these extended fasts are “water only” fasts, while others allow liquids like lemon juice or
beef broth.

Intermittent fasting, which means alternating periods of food intake with periods of
fasting, has become more popular in recent years. Intermittent fasting has some
flexibility. For example, you could eat normally for 12 hours, and fast for 12 hours, or
have an eight hour eating window.

Fasting has been traditionally used as a way to improve health and many recent studies
back its benefits, including:

• Healthy blood glucose metabolism
• Normal inflammatory responses
• Healthy blood lipid metabolism
• Body weight and composition management
• Supporting the body’s normal cellular waste removal process

Fasting isn’t for everyone, however. People with low blood sugar or Type 1 diabetes
should consult with a healthcare practitioner first. And fasting can also increase your
levels of the stress hormone cortisol, so if you’re already stressed or busy, approach
fasting with caution. Anyone with a history of disordered eating should also talk with a
healthcare provider before beginning a fast.

2 – Dietary Cleanse
A dietary cleanse typically involves eliminating certain food groups, such as
inflammatory or processed foods like sugar, white flour, and unhealthy fats.

The exact dietary changes will depend on your current health and goals, and are often
best determined in tandem with a healthcare provider. Some common cleansing
strategies include food sensitivity detoxes, in which you eliminate foods that are known
to cause sensitivities and reintroduce them keeping careful records of symptoms.

Some general tips for a successful dietary detox include:

● Up your water intake. Water will help eliminate waste products from your body.
● Focus on antioxidant–rich foods. Antioxidants prevent oxidative stress, which
leads to cell damage. Foods rich in antioxidants include berries, leafy green
vegetables, dark chocolate and green tea.
● Eat foods high in sulfur. Sulfur–rich foods like cruciferous vegetables, legumes,
beef, and turkey can help transport heavy metals like cadmium from your body.
● Cut down on salt. Salt makes your cells retain water, which slows down
urination, one of the processes through which your body eliminates toxins.

3 – Sweat it out
Although we tend to overestimate the ability of a good sweat to “flush out” the effects of
unhealthy choices, some studies have found that sweat does contain waste products.11
More research needed on the effectiveness of activities like taking a sauna, but many
people enjoy the endorphin release.

Exercising has many benefits that can support your body during a detox as well,
including its ability to help manage inflammation and support immune health.
However, it’s important not to overly tax your body during this time, so consult with a
healthcare practitioner for the right program for you.

4 – Supplement for support
Help your body do its job by choosing supplements wisely. Particularly while you’re
detoxing, it’s important to work with a practitioner to choose the best supplements for
your specific needs. Supplementation can also depend on what kind of detox you are
doing, since some supplements and multivitamins work best when taken with foods, for
example. The aim of supplementation is to support your body’s natural detoxing
abilities.* Some commonly used supplements for detox support include:

• Activated charcoal. Some toxins may bind to activated charcoal in the lower
  intestine, so they can be eliminated with a bowel movement.*
• Probiotics. By encouraging a healthy balance of bacteria in your gut, probiotics help ensure your digestive system performs its natural detoxification function.*14
• Turmeric. This spice contains a compound called curcumin that helps support your body’s antioxidant pathways.*
• Green tea. One study found that chemicals in green tea called green teacatechins may help support detoxification.*
• Chlorella. This is another species of algae that may help support your body’s detoxification of certain compounds.*

Start your year off on the right foot with safe, sustainable detox support. Let’s work
together for a healthy, happy 2023!

Send us a message at angela@catespharmacyconsulting.com to get started.

Be well!

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