Enhancing detoxification processes -
While it may sound counterintuitive, increasing your water intake is one of the best ways to eliminate excess water weight from consuming too much salt. By increasing your water intake, your body reduces the secretion of the antidiuretic hormone and increases urination, eliminating more water and waste products 49 , Foods rich in potassium include potatoes, squash, kidney beans, bananas, and spinach Consuming too much salt can increase water retention.
You can eliminate excess water — and waste — by increasing your intake of water and potassium-rich foods. Regular exercise — regardless of body weight — is associated with a longer life and a reduced risk of many conditions and diseases, including type 2 diabetes, heart disease, high blood pressure, and certain cancers 52 , 53 , While there are several mechanisms behind the health benefits of exercise, reduced inflammation is a key point 55 , You should aim to do at least — minutes a week of moderate intensity exercise — such as brisk walking — or 75— minutes a week of vigorous intensity physical activity — such as running While promising, many of these effects are only evident in animal studies.
Therefore, studies in humans are needed to confirm these findings. Your body naturally clears itself of toxins.
You can support the process and your overall health with some lifestyle practices, including avoiding or limiting alcohol, getting enough sleep, drinking enough water, and eating certain foods, among others. Still, only when these organs are healthy can they effectively eliminate unwanted substances.
A full-body detox is part of regular organ function, with the body naturally eliminating harmful or toxic substances through the kidneys, liver, digestive system, skin, and lungs. Detox diets are said to eliminate toxins, which supports improving health and promoting weight loss.
While these diets are popular, they are not necessary. Your body has its own highly efficient detoxification system. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
VIEW ALL HISTORY. While they're not typically able to prescribe, nutritionists can still benefits your overall health. Let's look at benefits, limitations, and more.
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A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based What Is a Full-body Detox? Medically reviewed by Jared Meacham, Ph. Detoxification Misconceptions FAQ Summary A full-body detox typically involves following a diet to remove toxins from the body.
What is a full body detox? Common misconceptions about detoxing. Limit alcohol. Focus on sleep. Drink more water. Reduce your intake of sugar and processed foods. Eat antioxidant-rich foods.
Eat foods high in prebiotics. Decrease your salt intake. Stay active. Other helpful detox tips. Frequently asked questions. The bottom line. How we reviewed this article: History. Nov 14, Written By Gavin Van De Walle. Medically Reviewed By Jared Meacham, Ph. May 16, Written By Gavin Van De Walle.
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Nutritional support for the biotransformation system is extremely important for any detoxification program. Detoxification is an energy-dependent process and maintenance of adequate energy supply is crucial.
Fasting or poor nutritional support during a detoxification program may have many adverse health effects, including:. The majority of toxins are lipid-soluble molecules. It is difficult for the body to excrete lipid-soluble molecules, and these compounds can easily cross cell membranes, affecting cellular activities.
These lipid-soluble toxins are stored mainly in adipose tissue and the central nervous system CNS. The body also has a complex, integrated system designed to convert lipid-soluble toxins to water-soluble molecules, after which they can be excreted through renal or biliary routes. This system is called the detoxification, or biotransformation, system, including Phase I and Phase II metabolizing enzymes and Phase III protein transporters.
The detoxification system converts lipid-soluble toxins to water-soluble molecules by conjugating binding the toxin to another molecule such as an amino acid, methyl group, or glutathione.
However, most toxins do not naturally have a reactive site that enables them to bind to a conjugation molecule. Phase I enzymes create a reactive site on the toxin compound that enables conjugation.
Phase I reactions are catalyzed by a number of different enzymes, primarily from the cytochrome P CYP superfamily of enzymes. CYP enzymes conduct many chemical reactions oxidation, reduction, hydrolysis, hydration, or dehalogenation to add a reactive group hydroxyl, carboxyl, or amino to a toxin.
Cruciferous vegetables such as Spanish black radish , broccoli frozen or raw , cauliflower, fresh daikon radish sprouts, cabbage, and Brussels sprouts activate CYP enzymes. The result of this reaction is the generation of a reactive site on the transformed toxin.
This reactive site is very much like that of reactive oxygen species ROS and can readily bind to other molecules, such as DNA and proteins. Phase I activity converts toxin molecules into reactive intermediate substances activated toxins , producing free radicals in the process.
The reactive intermediate substances are considered more toxic than the parent toxin compounds, so they need to be neutralized quickly. Protective nutrients with antioxidant properties that may help to mitigate oxidative stress , produced by phase I enzyme activity, include:.
Phase I activation results in the generation of reactive intermediates, which are often even more reactive — and potentially more toxic — than the parent molecule.
Ideally, these reactive compounds should be converted to a non-toxic, water-soluble molecule at the site of production, as soon as possible. Conjugation of the reactive intermediates to water-soluble molecules is accomplished by Phase II conjugation enzymes, which consist of many enzyme superfamilies, including:.
Conjugation reactions not only require the water-soluble fraction that will be attached to the toxin—such as sulfate in the case of sulfation or glucuronic acid in the case of glucuronidation—but it also uses a large amount of energy in the form of adenosine triphosphate ATP.
In addition to energy repletion, Phase II reactions require an abundance of co-factors. Multiple nutrients and phytonutrients may help support Phase II reactions. A ratio of less than four indicates an impaired methylation capacity, which could result from a decrease in SAM level universal methyl donor or an elevated SAH, a potent methyltransferase inhibitor.
An increase in SAH level is detrimental to methylation pathway as it inhibits methyltransferases involved in methylation, and methyltransferases involved in Phase II enzyme and creatine synthesis, e.
COMT and GAMT among others. Key nutrients for methylation support include:. Deficiency in any of these key nutrients would affect methylation capacity and hence ability to provide methyl groups to Phase II methyltransferases, affecting toxin removal, estrogen detox, and creatine synthesis. It is prudent for patients with impaired methylation capacity to first improve their SAM:SAH ratio before introducing any detoxification programs.
Lowering homocysteine may not be enough to restore methylation capacity. Patients should ensure that homocysteine levels as well as the SAM:SAH ratio is within the reference range.
Many patients have healthy homocysteine levels while also having impaired SAM:SAH ratios impaired methylation capacity. Patients with SNPs in methylation pathway enzymes should not be discouraged from enrolling in detoxification regimens.
Genes do not tell functional methylation capacity. Just because a patient has a SNP that might predispose them to a deficiency in methylation, it does not mean they actually have impaired methylation. In fact, they could have completely normal methylation.
Creatine in the form of creatine phosphate plays an important role in ATP regeneration. The human body excretes about two grams of creatine in the form of creatinine via urine daily. Humans replenish creatine stores via diet or de novo synthesis from glycine and arginine. Creatine is mainly found in red meat muscle ; it is scarce in other types of meat and is largely absent in plants.
Vegans and vegetarians rely on de novo synthesis of creatine and place high demand for glycine, arginine, and SAM, a methyl donor for the GAMT enzyme, the key enzyme in creatine synthesis. It is estimated that 75 percent of SAH produced in the human body is from GAMT activity.
Studies showed that vegans and vegetarians tend to have higher homocysteine levels than the general population and hence, elevated SAH.
Glycine is the amino acid that is most frequently conjugated to toxins in humans. Glycine is also in high demand for creatine synthesis in vegetarians, vegans, and omnivores with low intake of red meat creatine level is low in chicken and fish and is not enough to replenish creatine stores.
During detoxification regimens, toxins stored in fat tissues are mobilized and activated by CYP enzymes to intermediate substances, leading to a demand for glycine by Phase II enzymes increases.
With poor nutrition, the supply of creatine and glycine from the diet may be inadequate. This may quickly lead to depletion of glycine reserves. Glycine would be required for de novo creatine synthesis and toxin conjugation the demand for both pathways increases during detoxification.
For every toxin removed, a molecule of glycine is lost forever from the body. This situation is more problematic in patients with elevated SAH, as increases in GAMT activity requires replenishment of creatine reserves. Poor creatine in diet would further increase SAH levels, exacerbating methyltransferase inhibition and impairing toxin and estrogen detoxification.
It is prudent for omnivores to cut down on red meat consumption but not to entirely eliminate red meat from their diet during detoxification. Vegans and vegetarians should be extra careful to consume a proper diet rich in glycine, arginine, cysteine, and key vitamins and minerals essential for methylation support especially vitamin B Also known as the elimination phase, Phase III includes transmembrane-spanning proteins that transport substrate out of the cell.
Most Phase III proteins are energy-dependent and utilize energy from ATP hydrolysis. Processed and water-soluble toxins are exported from the cell to the circulation for eventual elimination by the kidneys, or they are exported into bile and then excreted via the feces.
Human urine pH can range from 4. In addition, adequate water intake is essential to maintaining healthy kidney function and promoting urinary toxin excretion.
As part of the Research Spotlight series on WholisticMatters, this infographic explores the effects of consuming a whole food-based nutritional supplement as part of a four week guided metabolic detoxification program.
Potential Renal Acid Load PRAL is a value calculated from a formula to assess the acidity of foods and diets developed by Thomas Remer and other researchers at the Research Institute of Child Nutrition Department of Nutrition and Health in Dortmund, Germany. In general, protein and cereal grains are metabolized to acidic residues, while fruits and vegetables are metabolized to alkaline residues.
A study examined whether a plant-based dietary supplement, one marketed to increase alkalinity, impacts urinary pH. After this initial baseline period, urinary pH was measured for an additional two weeks while participants ingested the plant-based nutritional supplement.
At the end of the investigation, pH values at baseline and during the treatment period were compared to determine the efficacy of the supplement. Mean urinary pH was 6. Diets rich in fiber improve bowel movement and may expedite or facilitate the elimination of toxins from the body, providing support for Phase III of detoxification.
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