Tag: health

  • You can protect biodiversity

    You can protect biodiversity

    You can protect biodiversity

    Saving soil and ocean health now and for the future

    Land and sea may seem like opposites, but the two are intricately connected. What happens on land, especially with our soils, has an impact on the health of our oceans, and it’s imperative to the well-being of all living things that both are treated carefully.

    How soil health affects the health of our planet

    “Poor agricultural practices can cause soil erosion and soil pollution,” says James Campbell, a research associate with the Research Centre for Carbon Solutions at Heriot-Watt University.

    About 33 percent of the Earth’s soil is degraded, largely due to agriculture, and more than 90 percent faces the same fate by 2050, according to the United Nations (UN) Food and Agriculture Organization. But more than just the future of food production is thrown into jeopardy by this fact. So, too, is the planet’s ability to sustain any kind of life at all.

    Soil stores carbon, helping to regulate the planet’s temperature. When it’s degraded, all that stored carbon gets released back into the atmosphere, making it one of the biggest contributors to climate change.

    The connection between soil health and our oceans

    Land and soil degradation also affects our oceans. After all, carbon dioxide (CO2) being released through activities such as tilling or clear-cutting forests to make way for food production has to go somewhere. It goes into the Earth’s other carbon sink: oceans. And when CO2 dissolves in seawater, it becomes carbonic acid, raising the acidity of the ocean.

    Ocean acidification is devastating for underwater ecosystems. Also known as “osteoporosis of the sea,” it decreases carbonate in seawater, which is used by shellfish, coral, and crustaceans to build their shells, reefs, and skeletons.

    Individual actions can affect the future

    A 2020 UN report on biodiversity and ecosystem services estimated that a quarter of all terrestrial, freshwater, and marine vertebrates and invertebrates and plants are threatened with extinction, and many of those have only decades left before they’re gone forever.

    It’s a bleak prognosis, but if we want to change course, we can start by thinking more critically about the impact of our individual actions.

    Buy local

    Shorter transportation distances generally mean less carbon dioxide is emitted into the atmosphere.

    Avoid using chemicals at home

    This includes fertilizers, insecticides, and pesticides on lawns or in gardens, which are harmful to humans, insects, birds, fish, and pets.

    Swap the lawn for native plant species

    To decrease the amount of mowing, watering, and even fertilizing required to keep your lawn lush, start switching out grass for vegetation that grows naturally where you are.

    Keep Fluffy indoors

    Cats are stealthy hunters, posing a threat to birds, small animals, and reptiles that call your yard or neighborhood home. If Fluffy is desperate to get out, dress him up in a collar with a bell to alert prey to his presence.

    By Tiffany Mayer

    Article Courtesy of Alive Magazine

  • Slow down!

    Slow down!

    Slow down!

    It’s time for reflection and a fresh start

    Springtime is the perfect opportunity to start fresh by consciously pausing to rest, reflect, and recalibrate. Create space for quiet time and make the most of it. Here’s how.

    Back to basics

    Take several deep conscious breaths and reflect on your

    • energy level
    • physical health
    • emotional state
    • financial condition
    • relationship health

    Notice where you may be out of balance, depleted, or too full. This gives you a quick baseline, a reference point to guide you forward.

    Shouldn’t I be doing something?

    When we’ve been doing a lot, it can seem like there’s something off if we don’t continue to keep busy. However there’s so much to be learned when we shift focus from doing to being.

    Judy Cashmore is a movement and embodiment teacher. She sees numerous benefits to embracing the quiet of being:

    • deep restoration of our nervous system
    • sparking of creative impulses and problem-solving approaches
    • clearer perspective on ourselves and on our lives
    • space to process and release any stuck or repetitive thoughts and feelings
    • connection with the natural world by allowing ourselves our own “season” of quiet

    We’re all wired differently!

    The 20th-century analyst Carl Jung posited that people either recharge themselves in solitude (introverts) or socially (extroverts). The contrasting styles are on a continuum where each person has differing proportions of each style. Thus, we may have different levels of comfort with social stimulation and also different ways of centring and recharging.

    If you’re more introverted and yearning for downtime, yet still have family, work, or social obligations, try intentionally integrating boundaries and breathers. If, on the other hand, you’re more extroverted and yearning for social activity to continue, try reaching out to others and do something together.

    Reframing alone time

    Notice what story you tell yourself about alone time—because that story will inevitably influence your perspective. If you think there’s something wrong because you are alone right now, try reframing to encompass the notion of space for something new.

    If you’ve been spending a great deal of time alone and telling yourself it’s good because it’s solitude, consider if you’re avoiding or missing something else. You might reframe your experience as a period of isolation from which you can shift.

    Recognize that your beliefs affect your perceptions and thoughts—so if you want a different experience, change up your assumptions!

    Find the gold

    This season will transition into the next. Before it does, you have some space to give yourself a shake and begin anew. Take your time, and maybe appreciate yourself in the process. There is really no one like you!

    By Carole Ames

    Article Courtesy of Alive Magazine

  • Find your path toward well-being

    Find your path toward well-being

    Find your path toward well-being

    Purpose, power, and physical health

    Often when we begin to reflect on the metaphysical questions in life, including “what’s my purpose?” we undervalue the role of physical health in the journey. But having the healthiest body possible allows us to more easily grow and stretch in other areas of life. Here are some key focus areas to boost physical health so you can more powerfully live on purpose.

    The power of purpose

    First of all, let’s eliminate any notion that seeking out your purpose and expressing it is frivolous. American psychologist Abraham Maslow, in his famous hierarchy of needs, proposed that self-actualization is the pinnacle of a life well lived. In other words, stretching to the edges of your abilities is important for your well-being. In fact, research suggests that finding purpose can add years to your life.

    Purpose and well-being

    As you reflect on your purpose, remember that there is no single magic answer and that your purpose evolves over time. Consider each of the facets of well-being as a jumping-off point for finding your next purpose.

    Garbage in, garbage out

    One of the easiest ways to minimize physical distractions is to limit the disease-promoting toxins you expose yourself to. This includes not only harmful chemicals in foods, body care products, and home supplies but also relationships, environments, and spaces that feel poisonous.

    Pay attention to how your habitual television viewing, video games, and nights out with the gang make you feel in your body. Are you light, happy, and excited or sad, depressed, and anxious? Eliminate the stress-inducing spaces and people.

    I think, therefore I am

    The brain doesn’t benefit from the same lymphatic system that removes toxins and pathogens in the rest of your body. Instead, the brain’s “glymphatic” system rinses debris from the spaces between your brain cells. The caveat to this system is that it works 60 percent better when you’re sleeping than when you’re awake—which means sleep is a purposeful priority.

    You know it in your heart

    While your brain helps you with your lists and your decisions, the heart has traditionally been seen as the hub of perception and awareness. Research has shown there is a two-way street between emotional and spiritual well-being and heart health. Nourish your heart connection with mindfulness activities such as yoga, time in nature, and meditation, as well as regular exercise and plenty of antioxidant-rich foods.

    Liver lovin’

    Possibly the least considered yet most involved organ in your body is your liver. It plays a role in all your major life events, from digestion and elimination to circulation, detoxification, and hormone metabolism. It’s a factor in body shape, inflammation, energy levels, and mood.

    Purpose proviso

    Don’t panic if you’re struggling to demystify your purpose. Often, the path is revealed only after we start walking. Until clarity comes, focus on removing the physical health distractions. It’s a win/win.

    By Dr. Lisa Petty, PhD

    Article Courtesy of Alive Magazine

  • How to embrace healthy aging

    How to embrace healthy aging

    How to embrace healthy aging

    Choose proactivity

    As we journey through life, it’s easy to feel overwhelmed by the myriad minor age-related ailments that seem to crop up as we get older. Many of us may accept these issues as part and parcel of the aging process. However, fostering resilience and taking preventive steps can help us manage and even prevent these ailments. Let’s explore how to address common aging-related ailments across some key areas.

    Bone and joint health

    Our bones and joints bear the brunt of our daily activities, and as we age, they require extra care. Aching joints and reduced bone density are common complaints among older adults. However, these issues can be managed and even mitigated with the right strategies.

    Aches and pains should never be dismissed as mere signs of aging, particularly if they increase in severity or if they occur quickly. They often indicate underlying issues that need attention.

    Regular exercise, tailored to individual capabilities, may improve joint flexibility and bone strength. Weight-bearing exercises, like walking, jogging, or resistance training, help maintain bone density; while stretching and flexibility exercises keep joints supple. Importantly, though, we must listen to our bodies to ensure we aren’t pushing ourselves too hard.

    Calcium and vitamin D are essential for bone health. Adequate intake of these nutrients can reduce the risk of fractures and osteoporosis.

    Hearing, eyesight, and sleep health

    Hearing loss is a common issue with aging, but it can be managed and prevented. Avoiding prolonged exposure to loud noises and using hearing protection in noisy environments are crucial steps. Regular hearing check-ups can help detect early signs of hearing loss, allowing for timely intervention

    Eyesight can deteriorate with age, leading to conditions like cataracts, glaucoma, and macular degeneration. Regular eye examinations are essential for early detection and treatment. Wearing sunglasses to protect against UV rays, maintaining a diet rich in antioxidants (like vitamins C and E), and using adequate lighting can support eye health.

    Quality sleep is fundamental to our overall health. Sleep disorders, such as insomnia or sleep apnea, often increase with age. Establishing a regular sleep routine, creating a comfortable sleep environment, and limiting caffeine and alcohol intake can promote better sleep.

    Diet and digestion

    A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats provides essential nutrients for aging bodies. Fiber is particularly important for digestive health, helping to prevent constipation and other gastrointestinal issues. Staying hydrated is equally crucial, as dehydration can exacerbate digestive problems and affect overall health.

    Probiotics can support a healthy gut microbiome, improving digestion and nutrient absorption. Digestive enzymes may also aid those experiencing difficulties in breaking down food, ensuring that nutrients are effectively utilized by the body.

    Professional support

    Taking a holistic approach to health, encompassing physical, psychological, and social well-being, is crucial for healthy aging. Regular checkups with healthcare practitioners ensure that any persistent or serious symptoms are addressed promptly.

    By Theodore D. Cosco, PhD

    Article Courtesy of Alive Magazine

  • Connect with nature this March

    Connect with nature this March

    Connect with nature this March

    Embrace the season and find joy

    Ask anyone what their least favorite month is and chances are March will be high on the list. Depending on what the weather throws at us, it can be more bleak than blossom, our doors still shut though we’re itching to bust them wide open. If winter feels like an annual rite of passage, then March is the final leg of it.

    Connect with nature

    How, then, do we make peace with this month? Regular connection with the natural world is one powerful strategy.

    Registered psychologist Sam Kriviak advises looking to nature as a model for being gentle with ourselves and the seasonal changes we experience in mood, energy, and productivity. “All species ebb and flow with the seasons in northern climates. The more connected we can be to nature, I think, the more we notice that our March will likely look and feel very different from our July or our October … and that’s okay!”

    Participants in a large UK study committed to some form of nature-based activity every day for a month. The result was an increase in nature connectedness, health, happiness, and conservation behaviors that lasted well past the 30 days. Spending time in nature can help foster physical health, and may even help to support our immune systems!

    Here are a few ways to foster connection in nature this season.

    Be attentive

    Simply locating ourselves in relation to Earth’s cycles can help us appreciate this time of year in a new light. Longstanding practices in your region, such as tapping of sugar maples or migratory bird counts, offer clues to the seasonal shifts happening around you.

    Do your own ancestral traditions offer a way to recognize this transitional month? And don’t forget to mark the spring equinox, either contemplatively or through a shared celebration such as a potluck, campfire, or walk with friends.

    Engage in comfort

    Direct contact with nature can be had even from a comfortable place indoors. Whether you’re eating, napping, or getting a little work done, position yourself where sunbeams are entering your home and soak them up.

    Get out there

    Nothing can perk us up quite like getting outside and imbibing the medicine of the natural world through our senses. Perhaps stroll at your kids’ pace, using an app to identify birds by their song or guessing which tree or plant you’re looking at based solely on its bark or dried seed heads.

    Use your head

    Even when the weather truly relegates us to the indoors, nature can work its magic through our imaginations. Children might enjoy drawing what all the underground life is up to this time of year: roots, worms, and microbes still slumbering or beginning to stir and wake.

    Get a jump on spring

    It’s the ideal time to begin many plants indoors, giving them a head start on the growing season. Planting seeds is an inherently optimistic act.

    By Jackie Skrypnek

    Article Courtesy of Alive Magazine

  • Get to the heart of circulation

    Get to the heart of circulation

    Get to the heart of circulation

    Healthy blood flow, explained

    The circulatory system is a closed loop that starts and ends with the heart. While that sounds simple enough, it’s actually a highly intricate network composed of approximately 60,000 miles of blood vessels.

    The purpose of circulation

    The body’s muscles, tissues, and organs require a continuous replenishment of oxygen, nutrients, and hormones to maintain their physiologic functions. These materials are packaged in the blood and pumped by the heart to the target tissues via blood vessels.

    Once these goods are delivered to the muscles, tissues, and organs, the blood collects waste products, such as carbon dioxide, to be eliminated from the body.

    Anatomy

    Arteries are strong, muscular blood vessels which carry oxygen-rich blood away from the heart (except for the pulmonary arteries, which carry oxygen-poor blood from the heart to the lungs).

    Capillaries  are tiny, thin-walled blood vessels responsible for the delivery of oxygen, nutrients, and hormones to the tissues, as well as the collection of carbon dioxide and waste products.

    Veins are vessels responsible for returning deoxygenated blood to the heart. Veins operate with a system of valves to ensure blood moves in one direction.

    Live circuit

    Imagine the blood vessel network as a tree. A tree’s trunk branches off into a couple large branches, which continue to divide into smaller, more numerous twigs.

    In a similar way, the left side of the heart pumps oxygen-rich blood through the aorta, which then branches off into large arteries going to different places in the body. Arteries divide into smaller arterioles as they get closer to their destination, and then end in tiny capillaries which perfuse the target tissues with blood.

    Capillaries have thin walls, which allows for the delivery of oxygen, nutrients, and hormones from the blood to the tissues, as well as the collection of carbon dioxide and waste products.

    The capillaries also begin the process of returning oxygen-poor blood to the heart. Capillaries merge into venules, which eventually converge to form larger veins. Veins deliver deoxygenated blood to the heart.

    The right side of the heart then pumps this blood to the lungs to release carbon dioxide and reoxygenate the blood via respiration. The pulmonary veins return oxygenated blood to the heart so that the circuit can begin again.

    The heart of the matter

    The heart is the key player in the circulatory system. This hollow, muscular organ is responsible for maintaining strong, rhythmic contractions that pump blood into the arteries and maintain blood pressure.

    A healthy circulatory system depends upon the proper functioning of the heart itself, comprising its electrical conduction, valve system, as well as its own blood perfusion.

    Problems may arise if the heart’s electrical signaling becomes dysregulated (e.g., arrhythmia), its valves become leaky and allow for backward blood flow (e.g., valvular insufficiency), or if the heart muscles are poorly perfused with blood (e.g., coronary artery disease).

    Poor circulation

    Circulation is compromised if there is an obstacle to delivering blood to the tissues. This obstacle might arise anywhere in the circulatory system (e.g., plaque in the coronary artery, embolism in the lungs, valve dysfunction in the veins).

    Although the extremities are commonly affected, poor circulation can present with myriad signs and symptoms all over the body. The symptom presentation depends on the tissues being affected by the lack of oxygen.

    Bear in mind that poor circulation isn’t a disease in itself but a result of an underlying condition. Share your concerns with your healthcare provider so that you receive a thorough assessment and appropriate treatment.

    Symptoms of poor circulation include

    • cold extremities
    • numbness
    • tingling
    • muscular weakness or pain while walking
    • pale or blue skin
    • swelling
    • bulging veins

    Common causes of poor circulation include

    • diabetes
    • obesity
    • smoking
    • hypertension
    • atherosclerosis
    • peripheral artery disease
    • varicose veins
    • Raynaud’s disease
    • deep vein thrombosis

    Circulation-supporting supplements

    • Curcumin
    • Ginger
    • Chinese patent medicines
    • Ginkgo biloba
    • Hawthorn
    • L-arginine

    Always check with your health care practitioner before trying a new supplement, to make sure it’s right for you.

    By Dr. Cassie Irwin, ND

    Article Courtesy of Alive Magazine

  • What is VILPA …

    What is VILPA …

    What is VILPA …

    … and why should you consider adding it to your life?

    In 2020 the World Health Organization’s global Guidelines on Physical Activity and Sedentary Behaviour acknowledged that “all activity counts” and removed the stipulation that activity should be accumulated in 10-minute bouts.

    VILPA, short for vigorous intermittent lifestyle physical activity, describes a way of thinking about movement that can be used to promote daily activity in those who don’t exercise routinely.

    Taking the stairs instead of the elevator, carrying groceries, vacuuming and washing floors, or playing with the kids are just some of the activities that could be considered VILPA. Just put a little more oomph into your activity to raise your heart rate for a minute or so and those chores turn into VILPA gold.

    It’s a viable alternative for those who are short on time or making their way back from being more sedentary to more active.

    “VILPA can work for most adults, and it’s especially useful for those who are sedentary and for people who don’t have a structured exercise routine,” says Jamie Hardy, a functional movement specialist.

    Movement as catalyst for better health

    In our history, humans have been active as a means to survival. In our modern lifestyles, it’s easy to settle on the sofa and order dinner with a touch of a button or a voice command. The problem is, though, all that sedentary living is bad for our health.

    If you happen to be stuck in a sedentary pattern, VILPA can help, and “you can add yet another beneficial layer to it,” says Hardy, “by adding a type of functional weight-bearing exercise when possible, such as squatting and carrying groceries up the stairs.”

    Long-term benefits

    Up to five minutes of VILPA daily (three bouts of one or two minutes peppered throughout the day) can reduce the risk of certain cancers (especially breast, endometrial, and colon cancer) by up to 40 percent. Also, the risk of cardiovascular disease following consistent VILPA is reduced by half.

    Short bouts of exercise that do not require extra time set aside might just be one solution, as long as they’re done regularly. “VILPA can help improve cardiovascular fitness over a few weeks of doing it consistently, and the advantage is that it’s accessible to most people and it can be done anywhere,” says Hardy.

    VILPA versus general movement recommendations

    It may sound like a few minutes of vigorous physical activity can replace the general weekly recommendations (at least 150 minutes of moderate to intense aerobic activity and at least two sessions of strength training) but that’s not the case.

    “VILPA … is less beneficial for achieving fitness goals that are usually linked to a consistent strength routine, for example,” says Hardy.

    However, considering that six weeks of short bursts of intermittent stair climbing led to an improvement in cardiorespiratory fitness levels of sedentary women in a recent scientific study, there is but one question to ask: why not?

    By Daniela Ginta, MSc, NNCP

    Article Courtesy of Alive Magazine

  • A new vitamin D discovery

    A new vitamin D discovery

    A new vitamin D discovery

    The sunshine vitamin and our cardiovascular health

    The celebrated “sunshine vitamin,” otherwise known as vitamin D, is commonly praised for its ability to support overall bone strength and immune function, but emerging research also continues to illuminate its benefits related to heart health.

    “Traditionally, [vitamin D] is known as something that’s good for the bones, because it helps improve calcium absorption in the bloodstream,” explains Laura Brass, ND. “But it’s been discovered over the years to benefit almost every system in the body—from the immune system to the cardiovascular system.”

     The power of vitamin D

    This powerhouse vitamin has many essential roles in the body. One of its long-hailed benefits is supporting calcium absorption in the gut for optimal bone health. It also promotes overall muscle strength and repair, and our immune system depends on the nutrient to ward off unwelcome bacteria and viruses.

    Recent research also indicates its potential impact on reducing major cardiovascular events among older adults, such as heart failure and hypertension, and suggests a deficiency in vitamin D could raise the risk factor for these diseases.

    “Vitamin D is known to help from an arterial perspective,” says Caitlyn Keates, ND. “It helps the blood vessel lining and blood to flow more freely through that lining, thereby reducing a lot of the inflammation that’s within the arterial wall of the heart.”

    While research is still emerging, and the connection between vitamin D and heart health is not yet conclusive, Brass says it’s about looking at the nutrient’s significance more holistically.

    “D” for deficient

    Vitamin D deficiency has been identified as a public health problem around the globe.  “When we see patients in practice, I’d say nine times out of 10, we see some sort of deficiency in vitamin D in their bloodwork,” explains Keates.

    While our body synthesizes vitamin D when our skin is exposed to sunlight, sunscreen (an obvious skincare essential) can hinder absorption by as much as 90 percent. Other factors such as age can also lessen the amount of the vitamin our skin absorbs. A person in their eighties, for instance, will produce about half as much vitamin D compared to someone in their twenties.

    Few foods naturally contain the nutrient. Some of the best whole food sources include fatty fish like salmon and trout, fish liver oils, and egg yolks.

    Supplementation

    Since adequate vitamin D levels are difficult to obtain from sun exposure and food sources alone, a supplement is often recommended by health professionals.

    Brass encourages people to prioritize a supplement containing vitamin D3 (versus D2) which has been shown to be a more effective form of the nutrient.

    Keates says the correct daily dosage will fluctuate for each person, and will depend on factors such as age, weight, and level of deficiency (which requires a blood test to determine). Your health care practitioner can help guide you in the right direction.

    By Brittany Devenyi

    Article Courtesy of Alive Magazine

  • Give yourself a life detox!

    Give yourself a life detox!

    Give yourself a life detox!

    Follow through on your healthy living goals

    A healthy lifestyle is an accumulation of small actions that add up to vitality and longevity. Sometimes we know what changes we need to make in our lives but have a hard time getting around to doing them. And sometimes we know we need changes but aren’t clear about what to do. These tips from a professional psychotherapist will help you clarify goals, stop procrastinating, and start thriving.

    Step 1: Specify your goals

    “You can’t heal what you don’t acknowledge,” says Elenora Molnar, master therapeutic counselor.

    Step 2: Reflect on the goal

    It’s helpful to understand why you developed the unhealthy habit in the first place, so you can replace it with a healthier habit that fulfills the same need, says Molnar. If your mornings are hectic because you look at your phone for an hour before getting out of bed, it may be because you want to delay the start of the day without having to think or problem-solve.

    “Make a plan to start off your day without looking at your phone for one hour,” suggests Molnar. Instead of looking at social media, replace that time with a quick yoga video or walk around the neighbourhood. This gets your body active, while also letting your mind rest and gear up for the day.

    You may want to try a digital detox. Set some firm boundaries around screen time, consider deleting certain apps from your phone, or take a break from social media for a designated amount of time.

    Replace a bad habit with a good one

    “Start overriding your bad habits with new routines,” suggests Molnar. For example, if you want to start jogging, overwrite being sedentary in the evening by taking an easy jog at the same time you would usually be sitting down.

    If you’re trying to stop eating junk food at night, instead of turning on the TV, work on a puzzle, read a book, or do any activity that you don’t associate with snacking. Start with small steps that slowly become your new habits.

    Be flexible

    It’s great to have ambitious goals, but if you’re unrealistic at the beginning, you’ll have trouble meeting them. This can cause you to give up completely. “It’s great to have goals, but give yourself permission to say that goals can change. Always have a plan, but know you can change your plan,” says Molnar.

    Step 3: Find a support group

    Experts say that one of the surest ways to keep with your physical or mental health goals is to find a support group of likeminded people looking to accomplish similar goals.

    Explains Molnar, “When you’re in a group where everyone is focused on the same thing, it’s really powerful because you can be compassionately witnessed by those people. I’m thinking of therapy, but it doesn’t necessarily have to be therapy. It could be a running group or a gardening group.”

    By Stephanie MacDonald

    Article Courtesy of Alive Magazine

  • Supporting your body’s detox processes

    Supporting your body’s detox processes

    Supporting your body’s detox processes

    The basics and beyond

    Daily living exposes us and our environment to an increasing number of foreign chemicals and byproducts, often called xenobiotics. But our body is equipped with a complex system of detoxification processes that work to expel these foreign substances. Supporting this amazing system is key to good health.

    What are xenobiotics?

    The term xenobiotics includes a number of substances that are foreign to animal biological systems, such as drugs and pollutants.

    Many xenobiotics have been linked to negative health effects, including hormone-disrupting effects (xenoestrogens), neurological and immunological effects (heavy metals), and carcinogenic effects (alcohol, tobacco, nitrates, pesticides, and heterocyclic aromatic amines from charred food).

    Detoxification phases

    In addition to reducing potential exposures, detoxification involves enhancing the safe elimination of these products through the body’s internal systems of biotransformation. The detoxification pathway is divided into two main steps, phase I detoxification and phase II detoxification.

    Factors influencing detox

    When our detox and biotransformation processes don’t function optimally, it may be due to genetic factors, environmental overload, and/or nutrient deficiencies.

    A healthy diet, of course, influences beneficial effects on our body’s detoxification functions. A whole foods diet that includes a rich variety of fruits and vegetables, whole grains, and healthy proteins contains many phytonutrients and amino acids that enhance phase II enzyme activity. Research continues to uncover the complexities of specific food-derived components to the complex processes of biotransformation.

    Detox programs

    Fad detox programs beyond count have been popularized over the years. Unfortunately, many of these are unlikely to achieve long-term benefits. Given the pervasive ongoing nature of xenobiotic exposure in our world, a more consistent, comprehensive, and sustainable approach to detoxification is best.

    There’s a long tradition of spring cleanses or fasting periods in many cultures. This speaks to the wisdom of enforcing periods of time dedicated to cleaning up one’s diet and lifestyle. Additionally, it may be necessary at times to adopt ongoing changes to sustain long-term health improvement, particularly when it comes to nutritional strategies.

    According to Dr. Philip Rouchotas, ND, in general, components of a successful detox program should include the following elements.

    Clean diet

    Eliminate highly processed foods, sugars, alcohol, and excess caffeine; emphasize green vegetables and sufficient water intake. Check for food intolerances.

    Regular bowel function

    Diet and supplements such as probiotics, bitter herbs, or magnesium can help with this.

    Exercise

    Regular physical activity promotes mobilization of stored toxins from fat and the lymphatic system (a circulatory system made up of lymph vessels that includes the tonsils, spleen, lymph nodes, and lymph vessels).

    Natural detox support

    Always check with your primary care practitioner before trying a new supplement. Some commonly utilized natural health products include:

    • Sulphoraphane
    • Green tea
    • Indole-3-carbinol (I3C)
    • Curcumin
    • N-acetylcysteine (NAC)

    By Dr. Heidi Fritz, MA, ND

    Article Courtesy of Alive Magazine