DETOX 101 FOR SPRING CLEANING
APRIL 2010

Spring is finally in the air. During this season many rid their homes of unwanted junk and give it a good cleaning. Your body also accumulates "junk" or toxins and may benefit from some "spring cleaning" of its own.

A Toxic World

We live in a toxic world. Every year there is an increasing amount of chemicals, preservatives, pesticides and other pollutants added to our environment. Our liver works hard to keep up with the demands of detoxification as it cleans the blood and breakdowns harmful substances for removal from the body. Toxic build up can occur if the liver is over-burdened, which may lead to a variety of symptoms including fatigue, headaches, allergies and other ills. A gentle detox program that supports the health of the liver and allows the body to rid itself of toxins may help restore lost vitality, allowing you to follow through with those New Year's resolutions!

Detox Basics

When undergoing a basic detox program, one should avoid extra toxins such as alcohol, caffeine, tobacco smoke and any unnecessary medicine. Research suggests that a nutritionally balanced diet has many advantages over a juice or water fast when undergoing a detox program. In general, a basic detox-supporting diet should include plenty of fresh, fiber rich, whole organic foods. If consumed, dairy and other animal products should come from organic sources where growth hormones and antibiotics are not used.

Adequate protein is needed to manufacture important enzymes in the liver for toxin breakdown and removal. A carbohydrate rich diet that lacks protein may actually have an inflammatory effect.

Carbohydrates from fruits, veggies and whole grains are important as they provide fiber and antioxidants. Fiber is important for removal of waste from the body. Antioxidants, such as vitamin C and E, are needed to neutralize free radicals caused by the detoxification process in the liver.

Cruciferous veggies like broccoli, cauliflower and brussel sprouts and the allium veggies including onions, garlic and chives are especially important for liver health. These foods contain compounds that help the liver produce enzymes needed for toxin breakdown and elimination. They also provide antioxidants that quench free radicals produced during the detox process. Other foods rich in antioxidants that can provide additional support during detox include berries, avocados and green tea.

Herbs & Supplements to Support Liver Health

Milk thistle can help protect the liver from damage caused by drugs, alcohol and even viruses. The active compound found in milk thistle, silymarin, even appears to help the liver regenerate cells after damage has occurred.

Dandelion, the common yellow yard weed, has long been used to support liver health and treat various liver conditions. It also increases the production of bile from the liver and gall bladder, which helps carry toxins out of the liver. Artichoke also helps stimulate bile production.

N-acetylcysteine helps the body make more glutathione, an important antioxidant involved in liver detox. NAC is commonly used to reduce liver and kidney damage from acetaminophen (Tylenol) overdoses.

The spice turmeric (a common ingredient in curries) has been shown to boost bile production. Animal studies have also found that turmeric can help protect the liver from certain toxic substances.

Toxin Elimination

Adequate fiber and purified water are essential to help remove toxins from the body. Psyllium, which is a bulk forming laxative, or whole, ground flaxseed can be added to provide extra fiber. Senna is an herbal laxative sometimes used short-term in detox to stimulate colon activity. Exercise to induce sweating is another way to help rid your body of toxins.

References:
A.D.A.M Inc., 2004

American Liver Foundation
Percival, Dr. Mark. Nutritional Support for Detoxification. ANSR-Applied Nutritional Science Reports. Advanced Nutrition Publications, Inc. 1999.
University of Maryland Medical Center

Green Your Spring Cleaning

Whether you're getting down and dirty for an intense spring cleaning or just keeping up with your daily duties you'll probably reach for a bottle of something to clean, deodorize, or disinfect. But what are you leaving behind once you've "cleaned" the surface? Many of us may not think about common household cleaners as being a health threat, unless consumed. But, there are known health hazards associated with many of these products. In addition to health concerns, what goes down the drain also impacts the environment. You may be surprised to learn that there are many natural, yet effective products you can use to clean your home and belongings. Some of them are probably already in your kitchen or pantry.

Common Ingredients in Non-Green-Cleaners

Bleach is probably the most common and inexpensive household cleaner. It will appear on disinfectant products as ‘sodium hypochlorite'. The fumes can be irritating to the lungs and can lead to asthma-like symptoms. Skin contact should also be avoided. Use caution when cleaning with multiple products as mixing bleach with ammonia causes the toxic gas chloramine to form. Mixing bleach with acids, including vinegar and ingredients in other cleaning products, can cause chlorine gas to be given off. High levels of exposure can cause chest pain, breathing problems, pneumonia and fluid in the lungs. The making and use of chlorine bleach also releases toxins into the environment, which can accumulate in animals and people over time. 

VOCs (volatile organic compounds) are present in many household cleaners. They are smog forming chemicals that evaporate into the air and can cause eye and respiratory irritation. 

Ammonia is a common ingredient in glass cleaners. It can irritate the eyes, skin, and lungs, and may cause headaches. Again, never mix ammonia with bleach due to the toxic gas that forms. Petroleum distillates work to dissolve oil and grease, but are highly flammable and very dangerous if swallowed or if the fumes are inhaled. Long term exposure may damage the nervous system, skin, kidneys, and eyes.

Phosphates, now banned in many areas, are used as water softening agents and used to be common in many detergents. They negatively impact the environmental health of lakes by causing algae overgrowth, which reduces available oxygen for fish. 

Formaldehyde is used as a preservative in many products and is a suspected carcinogen.

This is just a very tiny list when it comes to the hundreds of potentially harmful chemicals and compounds we use every day to clean our home, belongings, and even our bodies. Besides the obvious health hazards these compounds present, they can also cause more subtle health effects such as fatigue, mental fogginess, and allergy-like symptoms. http://es.epa.gov/techinfo/facts/safe-fs.html

Green Cleaning Alternatives

There are plenty of products available that are effective green cleaners. You can find green household cleaners and other necessary products for dishes, laundry, and other household and personal needs. These products can be found in most natural retail stores and more increasingly in traditional market places. Some green cleaning product lines include Seventh Generation, Ecover, Life Tree, Earth Friendly Products, New Age, and Bio-Pac, just to name a few. There are many choices, so try a few and see what works best for you and your family's needs. 

A few things to look for when shopping for green cleaning products:
- Biodegradable and not toxic to animals or humans
- Recycled, recyclable, or refillable containers
- VOCs concentrations of less than 10% when diluted for use
- Works in cold water washes
- Free of chlorine bleach or sodium hypochlorite
- Low or no phosphates, less than .5%


Make Your Own You can also make your own green cleaning solutions with a few simple ingredients you may already have on hand.

All purpose cleaner - 4 tablespoons baking soda dissolved in 1 quart warm water. Apply with sponge and rinse with clear water. You may also apply the baking soda directly on a damp sponge for heavy duty cleaning. 

A paste for scrubbing can be made using salt, water, and a little vinegar.

Toilet bowl cleaner - Sprinkle baking soda into the toilet, add vinegar, and scour with brush. 

Furniture cleaner and polish - 3 cups olive oil and 1 cup vinegar mixed well and applied with a clean, soft cloth.

Glass cleaner - Mix together 2 tablespoons vinegar in 1 quart water or you may mix equal parts rubbing alcohol and water.

You can add essential oils, such as lavender and tea tree oil to the basic cleaning recipes to boost their cleaning and disinfecting power. Grapefruit seed extract (not to be confused with grape seed extract) is a natural antimicrobial agent that can also be added to kill germs. It is non-toxic to humans and animals and can even be taken internally to treat a variety of health problems. You can make an all purpose antiseptic cleaner by adding 30-60 drops of grapefruit seed extract to 32 ounces of water.

By incorporating green alternatives into your cleaning routine, you can help reduce your exposure to harmful chemicals and also do some good for the environment. 

References: 

CDC

Clean Air Counts

Mississippi State University Extension Office

New Jersey Department of Health
Seventh Generation

Choose These Organic Foods First

If you can't afford to buy everything organic, you can go organic for just those foods that contain higher amounts of pesticide residue. Over time, this will greatly reduce your exposure to potentially dangerous toxins.

Beef, chicken, and pork. The EPA says meat contains higher levels of pesticides than produce. This makes sense because the animal eats food contaminated with pesticides and these chemicals accumulate in the animal. Choose lower fat cuts of meat as pesticides tend to be stored in the fat. Try to eat less meat rather than more meat in general.

Dairy and Eggs. Conventional dairy and egg producers are more likely to use antibiotics and growth hormones. And, since these are animal products they would also accumulate more pesticides than produce.

Certain produce. The Environmental Working group (http://www.foodnews.org/index.php) has compiled a list ranking fruits and vegetables based on their pesticide content, after washing and peeling.

These fruits and vegetables contain the HIGHEST amounts of pesticides and are often referred to "the Dirty Dozen": Peaches, apples, bell peppers, celery, potatoes, nectarines, strawberries, cherries, pears, imported grapes, spinach, and lettuce. It would be healthier to buy the organic version of these fruits and vegetables.

These conventionally grown fruits and vegetables contain the lowest amounts of pesticides: onion, avocado, sweet corn, pineapple, mango, asparagus, sweet peas, kiwi, bananas, cabbage, broccoli, and papaya. If your budget doesn't allow you to buy all organic, you don't have to feel guilty about these conventional fruits and vegetables.

If you eat an apple everyday, you would be wise to choose organically grown apples. By switching to organic, you will reduce your pesticide exposure from conventionally grown apples by 365 times!

References:

Environmental Working Group http://www.foodnews.org/index.php 

Organic Consumers Association www.organicconsumers.org