Post-Holiday Detoxing

I’ve got to admit, the only time cleansing or detoxing ever really crosses my mind is post-holiday season. For me, a noticeable lack of energy and motivation typically follows the abundance and chaos of the season. I admittedly let myself indulge in the plentitude of cheese-on-carbs and bacon wrapped-everything - not to mention the mountains of sweet treats and never ending flow of alcoholic beverages. "In moderation” is not something I practice well this time of year. Although it's healthy to allow some room for indulgence, it’s equally important to get back on track in the new year. And even though we are still a couple of months away from spring (the ideal time for a cleanse) most of us are thinking of ways to rid our bodies of the accumulated toxins (and potentially unwanted pounds) gained over the holidays. But where to start?

Types of cleanses

As far as cleanses go, there are twice as many options out there as there are reasons for wanting to do a cleanse. Figuring out which one is right for you is dependent on your own unique physiology and individual health goals. Before starting any cleanse, I would highly recommend consulting a certified nutritionist if you have a specific goal in mind. However, the one-size-fits-all option which is both safe and effective is a basic liver detox.

Why the Liver?

Responsible for over 400 metabolic functions, the liver is our body's largest internal organ. The liver works around the clock recycling red blood cells, synthesizing hormones, producing bile, and regulating blood glucose levels (among many other functions). However, what this critical organ is most famous for - and which we have all known since experiencing our first hangover - is detoxification and elimination. Working nonstop via 2 phases of detoxification the liver converts toxins into water-soluble molecules which are able to be picked up by our vessels of elimination and excreted from the body. But when our toxic load becomes too high, the liver becomes burdened and struggles to keep up with its massive workload causing toxins to be reabsorbed into the bloodstream. Symptoms of an overburdened liver can show up as fatigue and low energy, brain fog, acne or skin troubles, mood disturbances, digestive issues, and allergies. It's quite obvious to me that keeping this organ happy and functioning optimally is of utmost importance.

Reasons for a cleanse

Winter is a time for building and nourishing - and as we have come to experience, overindulgence. We naturally gravitate towards warming and filling foods this time of year - read: comfort foods. This makes spring an ideal time for cleansing the body of unwanted toxins and buildup from the season. As you can see from the graphic, if you are experiencing signs of a burdened liver, detoxing your liver will bring a new level of health and vitality.

3-Weeks to a Happy Liver

Although it would never hurt to continue with newly adopted healthy habits, I typically recommend a cleansing period of no less than three weeks. Three weeks is really just a kickstart (a very short timeframe if you think about it in the grand scheme of things), but adequate enough to begin to see noticeable changes in digestion and elimination, mood, and skin - among other benefits. Here are my recommendations to follow a three-week post-holiday liver cleanse:

Foods to avoid

• Stimulants

Stimulants are substances which excite the nervous system and are desirable for their temporary and instant effects on mood and energy levels. Caffeine is the most popular stimulant and most people cannot fathom starting their day without their usual cuppa joe. Other caffeinated beverages and chocolate, as well as refined sugar and carbohydrates, recreational drugs, alcohol and nicotine also fall into this category. On top of the toxins present in most of these substances, stimulants cause the body to release hormones which need to be broken down by the liver. Allowing the liver to rest by not initiating the release of these hormones is a good way to reduce liver burden.

• Processed foods

Processed foods contain harmful preservatives and additives, trans fats, and are typically high in sodium - all which contribute to strain on the liver. By ensuring a diet rich in whole nutrient-dense unprocessed foods you will not only be relieving your liver of the massive job of detoxifying these harmful substances, you will also be providing it the proper nutrients required to function optimally.

• Potentially allergenic foods

For an extra potent liver cleansing effect, avoid consuming dairy and gluten during the detoxification period. Dairy and gluten can be difficult for the body to digest as they require specific enzymatic activity which is typically absent in those with poor digestion or a sluggish liver. Eating dairy and gluten during a liver cleanse will slow down the detoxification process and continue to irritate the gut lining in the absence of proper enzymes and beneficial gut bacteria. This can contribute to systemic inflammation, poor nutrient absorption, and additional burden on the liver. Furthermore, consuming gluten and dairy leaves less room for other nutrient-dense options such as a wide variety of fruits and vegetables, lentils, legumes, fish, nuts and seeds. Dairy and gluten can be reintroduced after the cleansing period.

Foods to include

• Eat tons of leafy greens. Then eat more.

Leafy greens are one of natures superfoods. A high source of fibre, leafy greens feed beneficial gut bacteria and help eliminate waste through the colon. Antioxidant-rich leafy greens combat free radicals in the body and are a great source of enzymes which aid the liver detoxification process. Leafy greens are also high in essential B-vitamins which offer mood balancing effects and increase energy levels. As if this wasn't enough, leafy greens are rich in chlorophyll which help activate enzymes needed for detoxification and purify the blood. Great examples of leafy greens include spinach, chard, kale, all the lettuce, and collard greens. Recipes are easy to find online if you want to experiment cooking with a variety of greens.

• Brassicas and alliums

Brassica vegetables (broccoli, cauliflower, brussel sprouts and cabbage) as well as sulphur-rich alliums (garlic, onions and leeks) enhance phase II of liver detoxification by moving toxins to their vessels of elimination. Ensuring you are consuming multiple servings of these foods daily during your cleansing period will optimize the detoxification process.

• Choose organic as much as possible

Pesticides and herbicides used in traditional farming practices infiltrate our food with numerous toxins which - you guessed it - end up at the liver. Choosing organic foods as much as possible will ease excess burden on the liver during detoxification. As organic produce can be excessively more expensive, a good guide to follow is the Dirty Dozen and Clean 15 list put out by the Environmental Working Group every year. And always ensure your animal products are organic and come from reputable sources.

Work up a sweat

Sweat is another way to expel toxins from the body, particularly heavy metals which accumulate in our fat cells and are not easily excreted through other vessels of elimination. You can work up a sweat by taking hot yoga classes or sitting in an infrared sauna, but sweating during exercise has additional benefits. Exercise specifically decreases stress on the liver by encouraging fatty acid oxidation and improving digestion and elimination. Ensuring adequate daily physical exercise which works up a sweat will help your liver function more efficiently.

Drink lots of water

I always like to imagine my body is like a body of water (note: the body is mostly made up of water!) Encouraging the water to flow like a river by drinking a ton of filtered water keeps all the junk moving through and out of the body. Without enough water, your body is like a stagnant pond accumulating and reabsorbing toxins and metabolic waste. Furthermore, during a cleanse your body will be releasing more of these toxins so ensuring adequate water intake is paramount to seeing that these toxins are excreted properly. Drinking at least 2-3 litres of water a day is a good routine to adopt. Ensure your drinking water is filtered and for an additional boost, add slices of organic lemon. Lemon stimulates the digestive system and increases the flow of bile, which is a major vessel of detoxification.

Avoid environmental toxins and endocrine disruptors

Toxins are all around us. They're in the air we breathe, the new clothes we wear, the beauty products we lather on our skin and in laundry detergents and fabric softeners. They're in conventional toothpaste, body care products, and carpet and upholstery. Trying to limit exposure to toxins as much as possible during a cleanse will ease the burden on your liver. Here are a few tips to reduce exposure to environmental toxins:

1. Reduce use of plastic (at the very least, never put plastic in the microwave)

2. Choose organic foods whenever possible

3. Use natural cleaning and household products

4. Use natural skincare and bodycare products

5. Wash new clothes before you wear them

6. Drink filtered water (a Brita is the most efficient and cost-effective way to filter your water)

7. Use HEPA furnace and vacuum filters

Giving your liver a vacation for a 3-4 week timeframe will allow it time to rejuvenate and recover, making it's 400+ processes run smoother. In return, you will experience an increase in energy levels, clearer skin, a better mood and hormonal harmony, among other benefits. Anyone can do a liver cleanse with promising results by following the above recommendations. If you’re looking for a specific outcome or to treat a specific ailment, consult your holistic practitioner or naturopath.

Best,

Stefanie