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The Detox Lifestyle_Final

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>> Welcome back. In this lecture, we're going to discuss some safe and simple ways to support the body's detoxification process. These are practices that can be implemented into one's routine as desired. Instead of approaching detox as an intense cleansing activity to be done over a discreet period of time, we are going to show you how to take the long view and promote a detox lifestyle. When supporting detoxification, the aim is to promote optimal health and functioning of various organs of metabolism and elimination. These organs include the intestines, liver, gut microbiome, kidneys, lungs, and skin. In this lecture, we'll focus on the gut mircrobiome and the intestines. Compromised gut health reduces our capacity for metabolic detoxification and so does a leaky gut. Damage to the intestinal tract reduces our ability to obtain nutrients. This in turn can impact the efficacy of our organs of metabolism and elimination. Let's review some common factors that can cause damage to the intestines. They are an inflammatory diet of processed foods, environmental toxins, smoking, various drugs and medications, alcohol, stress, autoimmune conditions, and genetics. Some of these factors, we have full control over, while others, not so much. Despite one's best efforts, it's impossible to completely avoid toxins. This means that we need to strengthen our defenses by bolstering the function of the gut. This can largely be accomplished by eating a whole foods-based diet and crowding out gut-damaging foods by processed carbohydrates, refined sugar, commercial flour, and fried and greasy foods. When encouraging the elimination of toxins from the body, the nutrients you take in during this time are also of key importance. It takes a combination of various nutrients to assist in the detox process. Looking at the big picture, sustaining a diet that promotes detox over time is more beneficial to the body than chugging juice for a few days. With that said, I'm going to share with you our top 10 tips for supporting a detox lifestyle. One, limit overcooked meats and fats. Overheated, damaged fats, such as those from char-grilled meats and fried foods can create toxins called polycyclic aromatic hydrocarbons or PAH and heterocyclic amines or HCAs. These are carcinogens which release free radicals into the body. These may also be particularly problematic to the lining of the digestive tract. Carcinogenic fats are shown to be inflammatory and can cause oxidative damage to the body. In one study, canola oil that was damaged by overheating was given to rats over a period of time. These rats developed inflammation of the gut lining, damage to the secretory glands in the gut lining, and decreased ability to absorb nutrients through the intestinal barrier. Consumption of damaged oil over time can significantly alter the gut microbial population. An additional problem with fried foods is that they're generally hard to digest which can also contribute to inflammation and irritation, especially for those with more sensitive or reactive digestive systems. Two, crowd out refined flour. Crowding out white flour can support a detox lifestyle. White flour's often bleached and additives are added to most baked goods and breads to keep them moist. Any flour that has been sitting around for more than 10 days which is typically the case for any commercial product has to contain preservatives to keep it from going rancid. White flour is separated from its wheat germ, bran, and endospore which is where the gut-healthy nutrients reside. The more refined the flour, the more you're missing out a nature's intended way of packing nutrients together. Three, crowd out sugar. As you've learned throughout this course, too much sugar in the diet can feed bad bacteria and candida contributing to gut dysbiosis and other gut health issues. Therefore, crowding out sugar will also support a detox lifestyle. In fact, taking a break from sugar can be a detox in itself. Sugar releases opioids and dopamine. So quitting sugar may be a challenge for some clients due to withdrawal symptoms. Therefore, some clients may do better to slowly crowd out sugar rather than going cold turkey. Ask lots of questions and listen to your clients to learn what's best for them. Now that we've talked about what to crowd out, let's discuss what to add in. Four, eat fiber from whole food sources. In general, fiber has multiple functions relative to gut detox. It speeds the transit of waste through the GI tract. Fiber regulates intestinal pH which in turn impacts microbial metabolism. Also fiber is important as fuel for microbial growth. If there isn't enough fiber in the gut, the microbial floor will start digesting the mucous lining of our intestines instead which can cause damage to the intestinal cells. Fiber may also reduce inflammation along the intestinal tract. And here's a bonus, a high-fiber diet can help protect gut microbes from turning heavy metals into toxins. What can't fiber do? The best source of fiber always comes from whole foods, including legumes, whole grains, leafy greens, cruciferous veggies, berries, squash, and sweet potatoes. In addition to providing soluble and insoluble fiber, fruits and vegetables have phytochemicals and antioxidants. And here's another bonus, their water content also helps detoxification. A few more reasons to load up on fruits and veggies. Flax, chia, sesame, and pumpkin seeds are great fibers for constipation, which can help to get things moving and encourage the detox process. Legumes, especially those that have been fermented can also encourage healthy bowel movements. Legumes are a great source of both soluble and insoluble fiber. Clients with inflammatory bowel disease, Crohn's disease, ulcerative colitis, and diverticulitis should be cautious about adding any type of additional fiber into their diet and should consult a doctor before making any dietary adjustments. Five, consume healthy fats and oils. Fats and oils, especially oils that are high and medium-chain triglycerides are important because they provide energy for detoxing. Nuts and seeds are great to eat because they provide energy as well as fiber that provides bulk for stools. Omega-3 fatty acids are important anti-inflammatory components of cell membranes including the cells comprising the intestinal lining. Insufficient levels of omega-3s in the gut lining results in higher levels of inflammation. Omega-3s also impact the gut flora by promoting the growth of bacteria that secrete metabolites like butyrate that protects the intestinal lining. They may also reduce oxidative stress and help prevent cancerous changes in the gut lining. Good sources of DHA and or EPA omega-3 fatty acids include high quality oils from fish, krill, and certain types of algae. In some studies, chlorella might have the ability to prevent heavy metals and other toxins from being reabsorbed. Coriander and nori may also have this effect. When you're done viewing this lecture, be sure to review the handout Nutrition for a Detox Lifestyle for more comprehensive list of the nutrients needed for optimal detoxification. Six, eat foods that support liver function. Since the liver is the main organ in detoxification, foods that support the liver are helpful to the detoxification process. Foods that promote a healthy liver include root vegetables such as beets, potatoes, and sweet potatoes, dark leafy greens, seaweed and sea vegetables, asparagus, berries, whole citrus foods such as lemons, oranges, and grape fruits, apples, flax seeds that are freshly ground or soaked overnight, pre-ground seeds can be rancid. Fermented foods, such as sauerkraut, kimchi, miso, tempeh, yogurt, and kefir, black pepper, and ginger. Seven, obtain adequate micronutrients. A variety of micronutrients are important for the health of the digestive tract's lining and, therefore, can aid the detoxification process. Micronutrients are helpful in two main ways. One, nutrients directly support the detoxification process. And two, some nutrients help to repair the gut lining which can help keep inflammation at bay and support nutrient absorption. Micronutrients that help improve the gut lining include zinc, selenium, folate, and vitamin D. Zinc may help tighten up the gut lining by influencing the tightening of junctions that join the cells of the gut lining together. Vitamin D and folate can also help protect the gut lining against chemical damage. Vitamin D and selenium appear to reduce gut inflammation. Selenium may reduce the formation of precancerous lesions and support the health of the microbiome. Eight, support detox with probiotics and prebiotics. Both probiotics and prebiotics are important for gut detoxification. Remember that prebiotics are carbs that cannot be digested by the body, only bacteria. They promote the growth of beneficial bacteria such as bifidobacteria and lactobacilli species. In layman's terms, "Prebiotics are food for our good gut bacteria." Like true fiber, prebiotics are neither digested by our enzymes nor absorbed by our intestines. Inulin, a prebiotic is found in Jerusalem artichokes, dandelion root, chicory root, bananas, asparagus, garlic, onions and other foods. Prebiotics can reduce gut inflammation providing support for issues such as irritable bowel syndrome and may help prevent against colon cancer. Prebiotics may improve micronutrient uptake which nourishes the intestinal lining as well as other sites of detox and elimination. Prebiotics may also help diarrhea caused by invading microbes or by antibiotic usage which alters the makeup of our gut flora. Nine, combat toxin exposure with activated charcoal. Activated charcoal is a substance that's used medically as a treatment for poisoning, but it is also commonly used for detoxing. Activated charcoal as well as clays like bentonite clay or diatomaceous earth bind to chemicals and toxins to help remove them from the body so they're not absorbed. Charcoal can bind effectively to bile cells in the GI tract which may help clear bile-associated toxins from the body. It can also be used to reduce gas as it binds to that as well. Clay binds to toxins so they can more easily be carried out of the digestive tract. Charcoal or clay should be taken with caution only after consulting with one's physician and in combination with plenty of water. It's also important to note that if taken too close to ingesting food, it can prevent nutrients from being absorbed. Case studies that look at toxin overdoses and poisonings show that activated charcoal is often most useful early after toxin ingestion when the toxin is still fairly high up in the digestive tract. Charcoal becomes less and less helpful as time passes from the toxin exposure, yet other studies suggest that activated charcoal can have effects on the gut flora further along the digestive tract. Ten, spend time in the sauna. Sauna's can help with detoxification of fat-soluble toxins. A session longer than 15 minutes is needed to accomplish this, so infrared saunas are best. Infrared saunas heat up the body from the inside making it easier to bear high temperatures. The idea of sweating to detox physically and spiritually has also been around for centuries. For example, many Native American tribes built sweat lodges to be used for ceremonial cleansing rituals. All right, you now have 10 ways to support the body's natural detoxification process and promote a detox lifestyle. Your clients will appreciate learning about balanced, doable ways to detox the gut that don't feel like deprivation. When clients go through periods of high toxin exposure or feel like they need a boost in health, a seasonal cleanse where they focus in on these recommendations may be a viable option. Seasonal cleansing is an ancient tradition that spans multiple cultures from Asia and Europe to the Americas. These are traditionally done to cleanse the body, spirit, and mind. During your cleanse, easily-digested nutrient dense foods are consumed to fuel the body's metabolic and eliminative organs. For instance, bitter greens stimulate bile production by the liver. Bile is one of the carriers that escorts wastes out of the body through the gut. When it comes to diet, detox diets haven't been shown to be very effective beyond weight loss which may release toxins that are stored in fat cells. Drastic detox diets create the potential for many toxins to be released at once and reactivate it which may cause more harm than good. Less drastic detoxification diets that focus on taking in an abundance of nutrients and easy-to-digest foods can provide detox support without the extremes that come with fasting and juice cleanses. Many enjoy seasonal cleanses as a way to reboot in rhythm with the changes of the earth. Before we wrap, let's talk about one more popular detox method that clients will likely ask you about at some point. Colon cleansing. Some people swear by colonics for detoxification. Many clients wonder if these are necessary. What do you think? To be clear, when we talk about colon cleansing, we're referring to water being flushed up the colon and then released. The idea is that any trapped waste or toxins may be released through the hydration and pressure. Colon cleansing dates all the way back to ancient Egypt. Egyptians believed in autointoxication, the idea that waste could poison the body. Waste in the colon was considered the root of all disease. Colon cleansing became a ritual of great importance. Scientifically, this has been unfounded because a healthy gut lining prevents toxins from entering the body. But we've learned that toxins can be reactivated by bacteria in the gut. Many people have reported that colonics help relieve their symptoms such yeast overgrowth, constipation, gas, and other IBS symptoms. However, it's important to know that studies have shown patients with a full colon cleanse lose the majority of their intestinal bacteria during the process. This effect is short-term since bacteria will repopulate quickly. Also there are risks associated with this practice. Some users of colonics have reported side effects like parasite infections. However, most reports on colonics are anecdotal. Many users feel some sense of relief, but there's insufficient science to back this up. Other ways that people may try to aid their detoxification process is by using enemas with water, coffee, or herbs. One of the main goals is to increase peristalsis or healthy muscle contractions to allow waste to pass through and out of the body. Enemas may be helpful for constipation in the short-term but there's no evidence of any long-term positive effects. There's always the risk of infection when introducing bacteria in any orifice, enemas included. And in extreme and rare cases, enemas can use colitis. To recap, detoxing is best approached as a lifestyle. Ways to do this include focusing on adding nutrient and antioxidant-dense foods, plant fiber, and healthy fats while crowding out processed foods, unhealthy fats, commercial flour, and refined sugar. Activated charcoal, bentonite clay, prebiotics, probiotics, and saunas can also support the release of toxins from the body, especially after recent exposure to an increased level of toxins. Seasonal detoxes that focus on whole foods can provide a helpful reboot throughout the year. But more extreme cleanses can potentially do more harm than good, especially if done without the guidance of a licensed practitioner. Many popular detox methods don't directly support the detoxification process itself but instead promote weight loss which encourages the release of toxins from fat cells. In some, a bio-individual approach should be taken to detoxes as they can trigger issues related to disorder eating, body image, and addictive behavior for certain individuals. Encourage your clients to think of detoxing as a lifestyle rather a diet. An extreme shift can offer us a glimpse of a new reality or alter our perspective, but our daily habits shape our lives in the long-term. Even Beyoncé who once touted the master cleanse claims to no longer diet and focuses instead on consistently eating healthy. Have you ever done any cleansing or detox work with your clients? If so, be sure to share your experiences in the Facebook group so we can continue to learn from one another. Thank you for joining me. I'll see you soon.

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Duration: 19 minutes and 36 seconds
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Language: English
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Posted by: integrativenutrition on Jun 28, 2018

The Detox Lifestyle_Final

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