We hear it always; “detox diets,” “detox teas,” “detox foods,” detox everywhere. I feel like we’ve fallen in love with the word without a palpable grasp of what it actually means. The very idea of being able to “flush” harmful toxins out of our system is refreshing. However, there are some things you should know before fervently investing in your next detox program; The answers may already be within us. Read on below.
It’s becoming more critical that we, as consumers, know the truth. Without even thinking about it, we are exposed to somewhere between 25,000 and 84,000 UNREGULATED chemicals every single day of life; chemicals that can cause dis-ease within the body. You can’t sit on a flame retardant couch without chemical-rich dust puffing out and being inhaled by your lungs (1). Let’s say you just finished an intense 60 minute HIIT workout, but are now flooding your stomach with overly fortified, preservative & artificial sweetener-laden protein bars. You just bought your beloved feta cheese, but it's wrapped up in plastic. Chemicals literally are everywhere. These chemical agents, known as xenobiotics, have the potential to harm your natural reproductive development, neurological system, endocrine metabolism, and immunity. Several are even carcinogenic (1.2). The main issue comes from the bioaccumulation and storage of these toxic substances increasing body burden (total toxins within the body) ultimately placing people at risk to their health in the long term.
It’s time to wake up to the sad evolution of alchemy; cheap and easy. The body is a functional system that can only thrive when its natural biological processes remain uninfluenced by external forces; a nearly impossible task given the extent of toxic chemical exposure we experience daily. For us to be able to rid our bodies of these unwelcome toxic substances, some level of knowledge is in order. To understand it, we need to elaborate on what it is we are de-toxing and how it happens. Let’s start there.
Xenobiotics, Toxins, POPs. What?
Toxins can be naturally occurring such as in the case of botulinum toxin (a byproduct of bacteria) but most are synthetic such as pesticides and plastic. These synthetic substances cause changes to how our genes are expressed. These changes can increase the likelihood of developing metabolic diseases and a precancerous environment (yikes!). Xenobiotics are substances we encounter on a daily basis and are classified as anything foreign to the body, including toxins. They can be either beneficial or harmful. Measuring toxicity comes from how much we are exposed to; the amount of a substance differentiates whether it is a poison or a remedy. For example, red wine taken in small doses can be beneficial but too much can become toxic and cause harm (I love red wine). In order for a xenobiotic to be toxic, we must see the word “toxic” as a consequence of “too much”. This is known as the dose-response relationship.
Furthermore, the breakdown of xenobiotics can create toxic byproducts within the body. That’s why the proper functioning of our excretory pathways (lymphatics, kidneys, skin) is crucial, to facilitate the removal of toxins immediately.
When we talk “toxins” and “xenobiotics” we can also use the term “persistent organic pollutants" (2). POPs are a type of xenobiotic that have become an issue in recent decades. Some examples include polychlorinated biphenyls (PCBs) and organochlorine pesticides (OCPs). POPs bioaccumulate in fat tissue, as well as other organs, and become toxic due to their long term effects on our cells (2,3). Over time, this can result in chronic inflammation within the body primarily through oxidative stress. Say hello to major players in the development of cancers, heart disease, neurodegenerative disease, respiratory diseases, insulin resistance, obesity, type 2 diabetes and more (4-5). The body's metabolism has a difficult time breaking down these POPs, so they go directly into storage to be recirculated exposing themselves to our organs and tissues. These POPs are found in all forms of pollution.
So, the impossible answer would be to stop breathing, eating and drinking?
There’s more to it. The body!
What happens when there’s too much of a substance in the body? Doesn’t it just get excreted? Plain and simple, No. There is something else to consider; we have the dose of a substance, but how does the body interact with the substance? Is the substance something the body is able to breakdown? The level of toxicity relies on the body’s metabolism to effectively reduce (biotransform) these substances otherwise they cannot be excreted (which is why a healthy metabolism is crucial). The process goes something like this: xenobiotics are degraded or biotransformed by enzyme systems called phase I and II, and eliminated from the body through urine, sweat, lymphatics and other excretory pathways(1,5). The enzymes work together, or at least they should. Our prime detoxification network is within the body, it includes enzymes, receptor, and transporters which work together to prevent the absorption and accumulation of toxins (1,5,6).
All of this aims to decrease what’s known as “body burden”. Body burden refers to “the amount of a particular chemical stored in the body at a particular time, especially a potentially toxic chemical as a result of exposure. Body burden can include short or long term storage, for example, the amount of metal in bone, the amount of a fat-loving toxin in the adipose tissue, or the amount of carbon monoxide bound to hemoglobin in the blood as it competes with oxygen (7).
It all seems scary. But don’t underestimate the power of your body! If you think about it, a person can live 60+ years with toxic build up. With that said, how about we live beyond 60 with minimal toxic accumulation. Things we can do to prevent toxic accumulation include the following:
Making sure we eat well (foods that promote type I and II enzyme systems and are high in antioxidant properties
Stay hydrated with pH balanced, electrolyte & filtered water (to stop introducing heavy metals and toxic elements into the body)
Exercise daily to mobilize stored toxins in the fat out of the body. Sweat at least every week to facilitate the excretion of toxins
Maintain a strong microbiota of the gut to rid the body of heavy metals
Include quality sleep and relaxation in your day to reduce inflammation and ultimately reduce body burden (5-8).
In summary, attention to the daily exposure of toxic chemicals and environmental health is paramount. It's often overlooked that our bodies possess very effective biotransformation and elimination detox pathways. (learn about how each system wages war against toxins). There are simple ways that you can reduce body burden by avoiding environmental pollution, helping your body eliminate POPs through lifestyle choices, and more.
References
1) Genuis SJ. Elimination of persistent toxicants from the human body. Hum Exp Toxicol. 2011;30:3–18. doi: 10.1177/0960327110368417
2) Koch HM, Calafat AM. Human body burdens of chemicals used in plastic manufacture. Philos Trans R Soc B Biol Sci. 2009;364:2063–78. doi: 10.1098/rstb.2008.0208
3) Merrill ML, Emond C, Kim MJ, Antignac J-P, Bizec BL, Clement K, et al. Toxicological function of adipose tissue: focus on persistent organic pollutants. Environ Health Perspect. 2013;121:162
4) Klein AV, Kiat H. Detox diets for toxin elimination and weight management: a critical review of the evidence. J H Nutr. 2015;28:675–86
5) Kim JA, Kim JY, Kang SW. Effects of the Dietary Detoxification Program on Serum γ-glutamyltransferase, Anthropometric Data and Metabolic Biomarkers in Adults. J Lifestyle Med. 2016;6(2):49–57. doi:10.15280/jlm.2016.6.2.49
6) Andreas Moser G, McLachlan MS. The influence of dietary concentration on the absorption and excretion of persistent lipophilic organic pollutants in the human intestinal tract. Chemosphere. 2001;45:201–11. doi: 10.1016/S0045-6535(00)00551-8
7) Park YC, Lee S, Cho MH. The Simplest Flowchart Stating the Mechanisms for Organic Xenobiotics-induced Toxicity: Can it Possibly be Accepted as a "Central Dogma" for Toxic Mechanisms?. Toxicol Res. 2014;30(3):179–184. doi:10.5487/TR.2014.30.3.179
8) Gennings C, Ellis R, Ritter JK. Linking empirical estimates of body burden of environmental chemicals and wellness using NHANES data. Environ Int. 2012;39(1):56–65. doi:10.1016/j.envint.2011.09.002
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