Detoxification
Introduction
Our bodies are constantly being exposed to chemicals and non-nutrient substances which need in some way to be internally neutralised. In 1984 the National Research Council estimated that over 60,000 chemicals were in use with over 1000 new chemicals being introduced per year. Now it is estimated that over 100,000 chemicals are in use.
These chemicals range from pesticides to disinfectants through to industrial chemicals, and the more obvious ones such as pollutants from car emissions.
Additionally, there are toxins which we ourselves often voluntarily ingest such as alcohol, and cigarette smoke.
Furthermore, there are toxins which can be produced from our dietary components particularly by-products from deep fried, or over roasted foods.
Finally, our bodies themselves produce a type of toxin called ´free radicals´, as a result of the normal processes that our bodies carry out.
Fortunately, our body is wonderfully capable at dealing with these toxins, and the organ most responsible for the function of detoxification is the liver.
How We Eliminate Toxins
If a toxin is soluble in water it is often very quickly eliminated either directly or is broken down by the liver and quickly excreted in the urine or through the gut via the bile. For example, some alcohol is eliminated directly via the lungs due to its volatile nature and is the process exploited by the breathalyser test for intoxification. The remainder is mainly broken down by the liver and is eliminated via the urine.
As such, the increased intake of water is likely to clear toxins from the body more quickly simply as a result of increased elimination of fluids. However, even in this case the function may only be faster elimination from the bladder.
The first step often oxidises the toxin and although will generally make it less harmful, in some cases the opposite occurs and the by product is made more harmful than the original toxin - breakdown components of tobacco smoke fall into this category. Large amounts of harmfull free radicals can be released in this process.
The second step generally makes the toxin more water soluble by binding it to an amino acid or sugar molecule and so makies it moe available for excretion. This excretion occurs either through the urine, or by incorporating the detoxified substance into the bile which is made by the liver, and then eliminating this via the intestine.
In this way, fibre is often promoted as an aid to detoxification as it can accelerate the elimination of toxins incorporated into the bile.
During this detoxification process by the liver, harmful free radicals are normally formed and need to be neutralised by antioxidants. Furthermore, the elimination process uses antioxidants and so the net effect can be a build-up of free radicals.
Basic Requirements in Detoxification
Avoid toxins, and increase water intake
As well as the obvious recommendations of avoiding toxin in take by eliminating alcohol and smoking, and reducing consumption of coffee, tea, and highly processed foods, any detoxification programme should emphasise the need for greater intake of fluids with consumption of water being at least 2 litres per day.
Increase antioxidant intake
Additionally, an increased intake of antioxidants is highly desirable therefore increased consumption of fruit and vegetables to between 8-10 portions per day is advised. This increased consumption of fruit and vegetables will also increase the intake of fibre and in this way stimulate elimination of waste from the intestine.
Some important antioxidants are made in the body from protein, and so maintaining a high intake of protein from wholegrains, and pulses as well as animal protein is important.
So, a couple of litres of fresh water with a big bowl of mixed fruits and green vegetables, alongside some high quality protein is about as good as it gets and it is unclear as to whether any dietary supplements hold any likelihood of delivering additional benefits over and above this. Similarly, no nutritional supplements offer a replacement for these two dietary interventions.
Nevertheless, some products may be of some use in assisting this process, and so these are the features to look out for.
Nutrients which may have some benefit as part of a detox programme
Antioxidants – these nutrients which include the vitamins A,C,E, and CoQ10 and several trace minerals are depleted by the process of detoxifying toxins and so would be a useful component in a detox supplement.
The amino acids, n-acetyl cysteine, methionine, glycine arginine and tautine are also be very important in the functioning of the liver.
B-vitamins and the related nutrients choline and inositol – these vitamins are particularly important in the functioning of the liver.
Fibre – this is important in maintaining regularity of movement, but the levels are important for effectiveness, so look for a minimum of a 5g fibre addition per day.
Plant extracts – it is unlikely that extracts such as artichoke are in anything like the type of concentration within a supplement to make any significant difference.
Milk thistle – this herb has traditionally been used to support liver function, mainly because the active component silymarin is a powerful antioxidant, and there are studies which do demonstrate some benefit in liver function.