The important link between Stress and Nutrition

in Nutrition/by Alex Gear, Nutritionist and Naturopath mBANT, CHNC

Most of us will have experienced stress in some shape or form throughout our lives and it has become one of the major underlying causes of chronic health problems in the Western world.

Whilst a little stress can be useful and act as a motivator it becomes a problem when stress is extreme or ongoing as it can create imbalances in the body, depleting valuable nutrient reserves which can lead to health problems.

Medical research now shows a clear link between the diet and mental health and specifically the role of nutrition in depression. Read on to find our why nutrition is important for mental health, which nutrients can support it, which foods to avoid and how the gut brain axis can have an impact.

Why is nutrition important for mental health?

The right nutrition can have a dramatic impact on your ability to cope with stress. Food plays a key role and it is vital to look at the diet and consider whether there are any deficiencies that may be contributing to development of mood imbalances.

A healthy diet of nutrient dense foods will help to keep your body and mind healthy, this includes A diet of ‘whole’ food with plenty of fresh fruit and vegetables and good fats.

Key nutrients that can help to support our mental health

Magnesium
Magnesium helps to calm the nervous system and regulate the stress response as well as relaxing the mind and is known as ‘nature’s tranquiliser’ Magnesium is the cofactor for the production of GABA, a neurotransmitter which relaxes the central nervous system and yet worryingly, is also one of the most deficient in most people. Inadequate intake of magnesium has been linked to sleep disorders and sleep is vital for our mental health.
Good sources: dark leafy greens, nuts & seeds (pumpkin seeds)

B vitamins
Known as the stress vitamins as they can help to balance the nervous system especially Vitamin B6. Vitamin B6 is an important co-factor in several of the biochemical pathways in the adrenal stress response and so helps to support the nervous system (particularly mood swings). Vitamin B6 helps to relieve stress, yet stress depletes this vitamin so it is vital to have plentiful levels of this nutrient during stressful periods.
Good sources: Whole grains, red meat, poultry, fish, eggs and dairy products, legumes (beans, lentils), nuts and seeds, dark, leafy vegetables (broccoli, spinach)

Vitamin C
Vitamin C is commonly used in large quantities in times of stress as it supports adrenal health. Humans cannot make vitamin C so it important to have high quantities during stressful times to cope with increased demand.
Good sources: Citrus fruits, kiwi, peppers, strawberries, tomatoes, broccoli, kale

Amino acids
These are the feel-good neurotransmitters. Serotonin and Dopamine are both well known to make us feel good and they are made up of amino acids. The specific amino acids which make them up are called Taurine and Theanine and they play an important role in the brain and nervous system.
Good sources: turkey, chicken, whole grains, beans, rice, lentils, cottage cheese, bananas, eggs, almonds, walnuts, pumpkin seeds.

Healthy fats:
The nerve cells in the body are made up of fat and these fats facilitate neuron-to-neuron communication and help to build healthy brain cell membranes, staving off anxiety. Fish oils are also crucial for development and function of the brain and nervous system and as the brain is incredibly sensitive to inflammation, it needs a constant supply of anti-inflammatory omega 3 fats in order to protect it.
Good sources: Oily fish, such as salmon, sardines, mackerel. Vegetarians can get their good fats from avocado, walnuts, chia seeds and seaweed.

Foods to avoid

Alcohol
Caffeine
Nicotine
Sugary drinks
Sugary snacks

All of the above are called stimulants. These can be used to help in times of stress but they will deplete the body of nutrients, making things worse and reducing the support all of the above nutrients offer. Alcohol is also depressant and can lower your mood furthermore.

The Gut-brain axis

Our body is full of microorganisms called microbiome and many different types can be found in our gut. Stress can alter the microbiome in our gut but the microbiome can also alter the way in which our bodies respond to stress.

Research is increasingly demonstrating that the digestive system influences the brain and vice versa. In recent years, research has shown strong links between bacterial imbalances in the gut and imbalances in brain chemistry specifically linking to mental disorders such as anxiety. Therefore, the health of the gut has to be of paramount importance especially when looking at one’s mental health.

So what happens in the gut? 90% of the body’s serotonin, also known as the happy neurotransmitter is produced in the gut. When we are feeling stressed and anxious this can lead to increased levels of a hormone called Cortisol, also known as the stress hormone which can have an effect on the balance of good bacteria in the gut. When the balance of bacteria is our gut is off this can negatively impact the production of serotonin, causing a lower mood.

Tips for maintaining a healthy gut

Eat the rainbow
Eat lots of different coloured vegetables and fruit as the different polyphenols (plant compounds) have been shown to enhance the growth of beneficial bacteria and promote gut health^.
Eat fermented foods every day
Including fermented foods in our diet enhances the health of the gut by eating these live bacteria. These include natural yoghurt or kefir, sauerkraut, miso, kimchi and kombucha.
Prebiotic foods
Prebiotics are fibers that help to ‘feed’ beneficial bacteria in the gut. You can find prebiotics in apples, bananas, cauliflower, garlic, onions, leeks and oats.

Recipe inspiration to keep that gut healthy!

Teriyaki Salmon
A really popular recipe and a nutritious meal providing you with essential omega-3 fatty acids EPA and DHA which are not made by the human body, so we need to include them in our diet.

These healthy fats are vital for our well-being, brain function, metabolism and hormone regulation. This is really quick and easy to prepare and also very, very tasty.

Find the full recipe on Alex’s website here:

https://www.nutritionforlife.co.uk/post/teriyaki-salmon

Chickpea and coconut curry

A really popular dish bursting with goodness and flavour.

Chickpeas are highly nutritious providing a good source of protein and B-vitamins.

Find the full recipe on Alex’s website here:

https://www.nutritionforlife.co.uk/post/chickpea-and-coconut-curry

Simple Ways to Support Your Immune System This Winter

in Nutrition/by Kate Delmar Morgan, Registered Nutritionist

As winter approaches, with colder weather and darker days, respiratory infections are on the increase. There are, however, some simple steps we can all take to help prevent infections or minimise symptoms and support quicker recovery if we do come down with something.

Maintain Adequate Levels of Vitamin C

Vitamin C is essential for optimal immune function. It’s necessary for growth and repair of body tissues as well as the production and proper function of important immune cells such as B-cells, T-cells and macrophages.

The human body doesn’t produce vitamin C, so it must be included in our diet to ensure sufficient levels are maintained.

For optimum levels of vitamin C through the winter months, it’s important to eat lots of food that are rich in this essential nutrient. These include:

Broccoli
Peppers
Cabbage
Cauliflower
Lemons
Oranges

Kate Delmar-Morgan, our Registered Nutritional Therapist rCNHC, MBANT, adds, “You need to provide your body with a constant supply of Vitamin C. Because it is a water-soluble vitamin, it doesn’t gets stored in the body so generally eating plenty of fruits and vegetables will help to support your levels of Vitamin C – aim for half a plate of these with each meal.”

Supplementation of vitamin C can also be a useful addition to your diet to help support the immune system.

High doses of vitamin C can make some medicines less effective so if you’re taking prescription medication, it’s best to check with your doctor or consult a Registered Nutritional Therapist before starting a programme of supplementation.

Supplement Vitamin D

Vitamin D is another essential vitamin for proper immune function. If a foreign pathogen is detected in the body, T-cells (the killer cells of the immune system) first search for vitamin D . Without sufficient vitamin D levels in the blood, these cells are unable to mobilise, remaining dormant and not able to activate into killer cells that are primed to eliminate the pathogen.

As well as some T-cells transforming into killer cells, other T-cells become helper cells following activation. Helper cells assist in the development of ‘memory’ so the immune system can recognise the pathogen and respond effectively if it’s encountered again.

Most Vitamin D is produced as a natural by-product of the skin’s exposure to sunlight over the summer months and is stored in the body. However, the levels of UVB light in the UK over the late autumn and winter months are not sufficient for the skin to produce optimal levels of vitamin D. This may be one of the reasons why we see an increase in infections during the winter.

There are foods rich in vitamin D such as oily fish and eggs, but it’s challenging to reach the levels required for optimum immune function over the winter months with diet alone. Further, vitamin D from food or supplementation is not usually in the form the immune system utilises. Vitamin D2 or D3 in supplement form needs to be converted into the available form of vitamin D in the body and this takes a little time. If you wait to increase your vitamin D levels when you already have an infection, it could be too late. Levels of vitamin D therefore need to be maintained in advance and to that end, supplementation during the winter can play an important role.

Optimise Zinc and Quercetin

Zinc is an essential mineral that has been shown to reduce the severity of symptoms associated with cold infection and possibly reduce the duration of an infection. Zinc deficiency is associated with immune system defects especially in relation to the development and function of B-cells.

Zinc is found in lots of foods, including:

Meat
Shellfish
Legumes
Nuts and seeds
Dairy
Eggs
Wholegrains
Some vegetables such as mushrooms and kale
Dark chocolate

Quercetin, a plant flavonoid, is another very useful nutrient. It’s an antioxidant and among other helpful functions, it acts as a zinc shuttle – helping natural antiviral zinc enter the cells where it can mitigate viral replication. It’s a good idea to include quercetin-rich foods in your diet alongside good zinc intake. There are many foods rich in quercetin, including:

Apples
Berries and cherries
Red onions
Tomatoes
Capers
Broccoli
Cabbage
Kale
Citrus fruits
Peppers
Almonds
Asparagus
Tea

Kate adds “Another way to support your immunity is by supporting your gut health since the gut is a major part of your immune system. You can do this by reducing the amount of sugar in your diet and eating fermented foods such as: kimchee, sauerkraut, miso and kefir.”

Minimise Stress & Nurture Yourself

When we’re chronically stressed or anxious, the body’s ability to fight foreign pathogens is reduced and we become more susceptible to infection. Long-term chronic stress can ravage the body’s immune system and so managing stress, especially long-term stress, is an important step to take in helping to fight possible infections.

Social connections have also been found to be immune boosting while social isolation inhibits immune function.

Finding ways to minimise exposure to stressors while maintaining positive social bonds keeps us both happier and healthier. Interventions that have been shown to help reduce stress levels and therefore support the immune system include:

Sleep: Getting enough good quality sleep has been shown to support healthy immune function.
Exercise: Exercise has been shown to help lower cortisol levels and lift mood so take a walk, go for a jog or join a Pilates or yoga class for some mindful exercise. Aim to incorporate some exercise every day to help maintain equilibrium. Kate adds “If you’re exercising in the evening try to do this early evening rather than late evening to avoid the risk of sleep disruption.”
Meditation, mindfulness and breathing exercises: If meditation doesn’t come naturally, there are lots of great apps you can try. We recommend Headspace, Waking Up and Calm. You could also try a mindfulness course – find a course to attend locally in person or sign up for an online course such as The Experience, taught by local mindfulness teacher, Angus Ford-Robertson.
Spending time with loved ones: Whether it’s with friends, family or groups of likeminded people, connecting with others is key to good health. Put down your phone or tablet, turn off the TV and make time to connect.
Spend time in nature: Time in nature has been shown to be an antidote for stress. It lowers blood pressure, reduces stress hormones, balances the nervous system, reduces anxiety, improves mood and enhances immune function. Kate recommends Forest Bathing. Learn more at the Forest Bathing Institute
Cognitive Behavioural Therapy, Psychological Therapy, Counselling, and other talking therapies: If you need more support, finding a qualified professional therapist can be an important step. Speak to your GP or insurance provider or, if you’re local to Balham, contact our dedicated mental wellbeing team for advice at wellbeing@recentre-health.co.uk or find a registered therapist in your area on the Counselling Directory

Strengthening your immunity during the coronavirus

in Nutrition/by Kate Delmar-Morgan

First Line of Defence: The Lockdown Larder

Healthy food choices are our immune system’s first line of defence to combat illness. With a focus on staying safe and healthy through the coronavirus lockdown, we asked our nutritional therapist Kate Delamar-Morgan to talk us through the immunity-boosting ways we can eat well.

Your immune system is an extremely sophisticated and complex animal, so it makes sense to feed it right and give it the care it needs.

It may seem surprising, but many of the familiar symptoms we can experience when we’re unwell – coughs and sneezes, short term fever, runny nose, diarrhoea or vomiting – are all signs that your immune system is doing its job well.

These responses require specific nutrients to keep them working properly. If your body’s poorly nourished, your immune system won’t function to its maximum potential, leaving you more susceptible to infection and illness.

That’s why a primary line of defence when we’re social distancing, is to eat well. Tempting though they are, processed snacks, sweet treats and ready to eat processed meals or takeaways contain few – if any – immune-supporting nutrients, compared to a meal you’ve made yourself.

In fact, pretty much anything packaged and containing more than five food ingredients – or with nutritional information that reads like a chemistry experiment – isn’t ideal, especially during lockdown when we’re focused on staying well. Instead, look out for recipes to recreate your favourite ready-meal or takeaway from scratch; from soups and smoothies to pasta sauces and curries.

When you’re meal-planning, choose from the following whole and natural ingredients and, if it’s within your budget, go for organic and grass-fed options.

Immunity boosters: Your Covid-19 lockdown larder

Lean fresh meats and organ meat such as liver, and kidneys.
Fish (white and oily)
Eggs
Nuts
Seeds
Fruit and vegetables
Natural dairy products such as milk, cheese and unsweetened yoghurt
Pulses including lentils, chickpeas and beans,
Wholegrains including wheat, rye, barley, jumbo oats, brown rice, millet, corn, buckwheat, teff and quinoa
Soya, including tofu and miso)
Olives and olive oil
Coconut
Avocado

Eat the rainbow

Try to eat balanced meals containing some protein, some starchy carbohydrates (grains, potatoes, root veggies), and half a plate of other leafy vegetables and some fruit – recreate the rainbow on your plate. Fruits and vegetables provide a multitude of immune-supporting phytonutrients and beta-carotene (a plant source of vitamin A).

Add flavour with the liberal use of dried and fresh herbs and spices – these not only have anti-inflammatory properties which boost your immune system, but add interest and make dishes tasty.

Frozen fruits, vegetables and herbs are brilliant staples in the lockdown larder, while you can also cook fish from frozen.

Immunity-boosting – go with your gut

Our digestive tracts and friendly gut bacteria play a key role in supporting the immune system, which will benefit from fermented foods in your diet. These include sauerkraut, kimchee, kefir, live natural yoghurt and fermented soya products such as tempeh, miso and natto.

Immunity boosters – which foods do what?

Our bodies are fortified with frontline defence systems; from our skin and tiny hairs in our noses and respiratory tracts, to mucus, stomach acid and so-called ‘friendly’ gut bacteria. If these frontline defences are breached by a virus or infection, then a second line of defence kicks in – our white blood cells, the lymphatic system and antibodies.

Here’s how the most important factors in the food chain play their part in maintaining and protecting our body’s immune defences, from skin to stomach acid – and (sorry, not sorry…) snot.

Protein– supports the metabolism and functions of immune cells.
Vitamin A– plays a role in maintaining the health of mucosal tissues and barrier function, and is involved in regulating immune responses. A very good source is organ meat, particularly liver, as well as eggs, dairy products and oily fish.
Zinc – plays a central role in the immune system and the functioning of immune cells. A deficiency of this mineral increases our susceptibility to a variety of infections. Good sources include: shellfish, poultry, game, lean red meat, pulses, seeds (especially pumpkin), nuts and wholegrains.
Vitamin C– helps support the white blood cells in fighting infections and also enhances iron absorption. Good sources include peppers, kiwi fruit, citrus fruit, berries and papaya.
Iron – can help protect against vulnerability to infection. Good sources are red meats, green leafy vegetables, liver, eggs wholegrains, beans, lentils, nuts, seeds, dried fruit (especially apricots) and parsley.
Quercetin – may help to modulate your immune system and improve the antioxidant capacity of the body. Particularly good sources are green leafy vegetables, onions, apples, peppers and grapes.
Vitamin E– one of the most efficient antioxidants and plays an important role in lung and liver protection and defends against free radicals that can damage cells. Lack of this Vitamin E may alter immune responses. Particularly good sources are avocados, nuts, sunflower seeds, unrefined oils, wholegrains and liver.
Selenium – a potent antioxidant. A deficiency of this mineral may increase vulnerability to infection. Brazil nuts are a particularly good source.

Snack right

It’s very tempting to reach for convenient comfort foods, treats and snacks during lockdown – or pour yourself a cheeky tipple.

The bad news is this: Sugary, refined and processed foods can suppress the action of white blood cells, which has a direct impact on the immune system, while processing alcohol depletes your body nutrients that might otherwise be available to the immune system.

Moving towards a non-processed diet is a straightforward way to manage and reduce your sugar intake. You can sweeten things up by using fresh fruit, a little dried fruit and occasional treat such as raw honey or maple syrup, while spices including cinnamon and vanilla can help satisfy a sweet-toothed craving.

De-stress your diet

Healthy eating is key to boosting our immune system. Yet it’s not just the food choices we make, but the lifestyle factors that influence how our digestive and nervous system function.

The immune system can be dampened by high levels of cortisol, a hormone that’s produced by the adrenal glands when you’re stressed. This can leave you more vulnerable to illness. The more nutrient dense you make your meals, the more nutrients are available for optimal functioning of the adrenal glands.

If you’re prone to stress or anxiety, also try some meditation. I’ve found it gets easier the more you do it and there are lots of apps and online tutorials to guide you. A daily10 minute meditation can support your body’s stress systems, as well as provide breathing exercises which support your central nervous system.

Sunshine vitamin

Another important nutrient for the immune system is vitamin D. Exposure to the primary source, sunlight is really important – so please get out there and do your daily exercise. Sunlight on your skin triggers a process in the body which results in production of available active vitamin D.

Stay hydrated

Drinking plenty of water helps your body flush itself of waste, dead cells and toxins via the lymphatic system. Drink a glass of water on waking to hydrate your body and sip herbal teas, or hot water infused with fresh mint or lemon and ginger, through the day. If you replace just one or two of your tea and coffees every day, it’s a great start.

Sleep well

A good night’s sleep helps our bodies to repair and detoxify. Broken, or lack of sleep can hamper this nightly re-set mode, placing an additional burden on your immune system.

Good sleep well relies on a number of factors, including eating the right things during the day, avoiding sugar and stimulants in the evening and a relaxing bedroom environment – which means going digital-free at least an hour before lights out!

Kate Kate Delmar-Morgan BSc Hons, mBANT, rCNHC, mIFM is a registered nutritional therapist offering support and consultations at ReCentre Health in Balham and online during social distancing. Kate specialises in nutrition for immune system and digestive health, as well as hormonal, stress, anxiety or sleep issues. Be inspired by her #lockdownlunches on Instagram @katedelmarmorgan or contact her at kate@katedelmarmorgan.co.uk or 07870 242 916 if you’d like to discuss how a virtual appointment could work for you.

Take care, stay safe and healthy…

Image credit: Vegan Liftz

Beat The Winter Blues

in Naturopathy, Nutrition/by Matt Peters

GETTING THE BETTER OF THE WINTER BLUES

The ‘winter blues’ that we sometimes feel in the cold, dark months is common and is often referred to as Seasonal Affected Disorder (SAD). Sufferers tend to feel depressed, lethargic, irritable and often overeat to compensate their low mood. The problem stems from the lack of sunlight and the effect on brain chemistry.

Going on holiday to the sunshine is indeed a good cure but may not be a practical solution. Try to make the most of any little bit of sunshine that does come your way. If the sun is out, then take a minute away from your desk to go for a quick walk. Even 10 minutes of sunlight on your face and hands can make a difference to your mood.

Vitamin D deficiency is a contributing factor to depression, particularly seasonal affective disorder (winter depression), which occurs during the time of the year when vitamin D levels are the lowest. We usually obtain our vitamin D naturally from sunlight via the skin so during winter we may become deficient. We can supplement through our diet by increasing vitamin D rich foods such fish, (mainly salmon, sardines, tuna, herring and mackerel (canned is fine)), eggs and fortified milk. You can also boost your vitamin D levels with a good quality supplement such as Nutri’s vitamin D3 drops (available at reCentre).

Vitamin D is also fabulous for strengthening the immune system, so as well as keeping you happy, it can also keep away those winter bugs!

Omega 3 fatty acids which are found in fish, walnuts and flaxseeds are essential for healthy brain function. Studies have shown that supplementation with at least 1-2g of fish oil per day can improve mood and fight depression. The EPA and DHA found in Omega 3 fatty acids increase serotonin levels in the brain, which improves mood and results in an overall sense of well-being. It is interesting that those countries which consume diets high in fish have the lowest incidence of depression. If you would rather not eat fish every day, take a good supplement.

Aromatherapy oils can lift your mood as well as fragrance your home, office and car. Good blends for fighting depression and the winter blues are Grapefruit, Cypress, Rosemary, Peppermint, Clary sage and Eucalyptus.

Written by Dr Caroline Longmore, GP of Complementary Health and Naturopath

Introduction to Detox by Caroline Longmore

in Nutrition/by Matt Peters

WHAT IS DETOX?

Detoxification is a natural process where unwanted, potentially harmful substances are broken down and excreted via, sweat, bowel movements or urine. Your body is processing toxins all the time, and is perfectly capable of detoxing unassisted. However, when the body becomes overwhelmed with the level of toxins, it struggles to cope and other systems are compromised.

By assisting the detox process, we reduce the stress on the body and aid the elimination of harmful toxic build up. In this environment, physiological functions can perform more efficiently and more effectively, leading to a better state of health and wellness.

WHY DETOX?
Most people will agree that they don’t feel 100% from lethargy to low mood, to inability to lose weight despite best efforts. We have become accustom to not fulfilling our potential, feeling just OK, not bad. Why not try and feel great!

HOW DO YOU FEEL AFTER A DETOX?
If done correctly….TERRIFIC!

Improved appearanceLess fluid retention,
bloating, puff
inessLess cellulite
Glowing complexion
Clearer skin and eyes
Increased mental alertness
Improved concentration and memory
Fewer headaches
Deeper and more refreshing sleep
Improved mood
Less irritable and calmer
Increased energy and vitality
Boosted immune system
Fewer infections, colds, flu etc
Reduced blood pressure, blood fat (cholesterol and triglycerides)
Improved digestion, more regular and complete bowel motions
Hormonal balance and improvement in period pain and PMT
Weight loss – improved weight management
Provides the best environment for the body to heal itself
Brings you closer to OPTIMAL HEALTH!

HOW DO YOU KNOW IF YOU COULD BENEFIT FROM A DETOX?
Most people can benefit from a detox. Our body is built to naturally detoxify itself and eliminate toxins, If the amount of toxins within the body increases, the body’s defence mechanisms start failing, and physiological processes become impaired.

Indications that your body may benefit from a detox:

– Weight gain
– Cellulite
– Dull complexion
– Dark circles underneath your eyes
– Mind ‘fog’
– Melancholy
– Fatigue
– Headache
– Recurrent respiratory problems
– Acute illness – cold / flu
– Poor immune function
– Joint pain
– Back pain
– Allergies
– Insomnia
– Constipation
– Haemorrhoids
– Ulcers
– Sinus congestion
– Skin condition – hives, acne, eczema, psoriasis
– Fertility problems

WHAT IS A TOXIN?
Quite simply a toxin is an undesirable substance which hinders or harms physiological functions within our body, having a detrimental effect on our health.

We carry within our bodies a modern day chemical cocktail from industrial chemicals, pesticides, food additives, heavy metals, anaesthetics and residues of pharmaceutical, legal and illegal drugs the result of which is:

Decreased immune system function
Neurotoxicity
Hormonal dysfunctions
Psychological disturbances
Learning disabilities
Cancer

Toxins we consume:

Natural toxins in foods (moulds, fungi, etc.)
Chemicals and additives in foods (pesticides, sulphites etc.)
Junk food (coffee, sugar, salt)
Pharmaceutical and recreational drugs (paracetamol, alcohol, cigarettes, cocaine etc)
Tap water (over 350 synthetic chemicals found: pesticides, plastics, chlorine, hormones)

External and environmental toxins:

Heavy metals (Mercury, lead, aluminium)
Pollution
Cleaning products
Cosmetics and toiletries

Toxins produced within the body:

Bacteria
Yeast

HOW HAVE TOXINS INVADED OUR BODIES?
The production of man-made or synthetic chemicals has touched everybody’s lives. Since their first creation over 150 years ago these substances have been produced in massive quantities and have the ability to contaminate and damage both wildlife and humans. Yet most people, and indeed the majority of doctors, seem to know next to nothing about what is going on in their environment and indeed, more specifically, underneath their very own skin.

It is a mistake to think the only people at risk of chemical toxicity are those who are exposed to them at work. In this man-made polluted environment in which we all now live, every one of us is bombarded on a daily basis.

We end up ingesting these chemicals in our food as pesticides, preservatives, additives, pollutants, and contaminants from plastic food containers and cling film. We drink them in tap water which contains chemicals leached from contaminated soils, environmental pollutants and even chemicals added manually. Breathing them in throughout the day and night, and absorbing them through our skin from cosmetics and cleaning products.

DO WE STORE TOXINS?
A Government study, which measured levels of pesticides in animal fat, also tested biopsies of human fat for some of the most poisonous and persistent toxins – organochlorines. The results were shocking. Using the results provided in the study, it is calculated that human fat contains not just double or triple the level of organochlorines commonly found in animal fat but on average approximately 500 times the total amount of organochlorines found in UK animal fat.

If we were cannibals our meat would be UNFIT for human consumption.

WHAT EXACTLY ARE THESES CHEMICALS?
The main offenders can be divided into two main groups:

Toxic heavy metals include lead, cadmium, mercury, and manganese and have been around as long as we have, they are part of our natural world. The problem is that due to the explosive increase in manufacturing, we are now exposed to levels far higher than our bodies were designed to withstand. As a result these unnaturally high levels have been found to cause a whole range of health problems, such as learning difficulties, permanent nerve damage, fatigue and even cancer.

Synthetic chemicals include pesticides, plastics, solvents, dyes, medicines, industrial chemicals, rubber, food preservative and many others products. Not natural, since they are all manufactured in chemical laboratories. Unlike heavy metals, which we have developed some mechanisms for dealing with over the years, we simply have no way of dealing with many of these synthetic chemicals. Many of them end up accumulating in our system.

WHAT IS IN OUR WATER?
With over 350 chemicals in our water supply the alarming contamination of water has largely occurred over the last 100 years, following years of industrial, agricultural and environmental pollution. As a direct result as we eat, drink, wash, cook, clean and go about our daily lives, we will be exposed to and absorb countless chemicals.

The level of contamination varies depending on where you live, but a certain number of pollutants can be found universally, including:

Pesticides
Heavy metals
Solvents
Environmental pollutants
Plastic
Hormones

To avoid ingesting plastics from bottled water, the best protection from these unwanted substances is home filtered water.

A jug filter will significantly improve your drinking water but the best option is a water purification system. We have found one of the most inexpensive options to be Freshly Squeezed Water.

CHEMICALS AND DISEASE
As every year passes it becomes more and more apparent that the introduction of these highly toxic chemicals into our lives has resulted in setting off a disease time bomb. It now seems that a staggeringly large number of the most common diseases of the developed world are related to or can be triggered by toxins. The list includes most kinds of cancers, hormonal disorders (fertility), low energy levels, chronic fatigue syndrome, sexual dysfunction, immune disorders and heart disease.

WHAT PHYSIOLOGICAL SYSTEMS ARE INVOLVED IN DETOX?
All organs of elimination must be clear and functioning efficiently : liver, bowels, kidneys, lungs, skin and lymphatic system. Otherwise toxins will not be cleared out of the body and will re-circulate and accumulate. Through assisted detox we can both support and stimulate these systems.

LIVER: The liver is an astonishing organ weighing 1.3 kilos responsible for more than 40 essential functions. If you want to maintain your body’s ability to clear out toxins at peak performance, the liver is the primary organ for detoxification. It acts as a filter for the blood stream, breaking down unwanted substances and microorganisms into manageable compounds which can be safely excreted. When the liver is overburdened or sluggish we see fatigue, low mood, hormonal disturbances, weight gain, poor skin quality, to name a few.

KIDNEYS: 1.5 litres of blood passes through our kidneys per minute. The kidneys work almost like a water filter, filtering the blood and removing harmful wastes that we do not require; kidneys have a major role to play for our well being. As our kidneys work non-stop, it becomes essential to detoxify this particular organ regularly. It is believed by Traditional Chinese Medicine, the health of our kidneys is essential for vivacity and longevity. When dark circles appear below your eyes, this is an indication that your kidneys sluggish.

SKIN: The largest human organ eliminates many of the bodies toxins via sweat. Skin acts as a mirror of Health: Looking pale, glowing, jaundice, dark circles, dry, patchy etc. A build up of dead skin cells inhibits proper detoxification, keeping pores clear and epithelial build up to a minimum, ensures the effective functioning of skin’s elimination.

LYMPHATIC SYSTEM: The lymphatic system is part of the circulatory system, comprising of a network of conduits called lymphatic vessels, that carry a clear fluid called lymph. It acts as the body’s waste disposal, carrying waste from the cells of the body to the elimination organs playing a very important role in the detoxification process. When the lymphatic system is impaired, we see skin problems such as eczema, acne and psoriasis as well as the build up of cellulite. Unlike the circulatory system, the lymphatic has no pump, it is stimulated by exercise, body brushing and temperature alternation e.g saunas and cold dips or hot to cold showers.

BOWEL: Irregular bowel movements allow trapped faecal matter to putrefy, ferment and possibly be reabsorbed. A high water and fibre diet is essential in helping the body remove both digested and toxic waste via the bowel. We need to aim for at least one bowel movement a day for efficient detoxification. A slow moving bowel may put you at risk of colon cancer.

DETOX SIDE EFFECTS
When you detox you encourage stored toxins to be released into your system in order to be safely eliminated. In some cases this can cause short term unpleasant side effects. The severity of the side effects is indicative of how toxic the individual is in the first instance. Side effects include:

Headaches – avoid painkillers, drink a cup of hot water and lemon or use a cooling compress

Nausea – peppermint or ginger tea

Feeling cold – hot water with fresh grated ginger and a pinch of chilli

Insomnia – drink a strong chamomile tea

Constipation & Diarrhoea – Drink plenty of water

Skin rashes – Gentle body brushing, oat bath, or calamine or aloe vera lotion

Bad breath or Coated tongue – Brush your teeth and clean your tongue

METHODS OF DETOX
There are different ways to detox, it is important to find the method that best suits your needs and goals:

Diet: By following a detox diet you can stimulate the bodies natural detoxification process, and provide nutritional support at the same time. A great way to nourish body and mind. Quite simply by making alterations in your diet you can insure you consume foods that naturally assist detox on a day to day basis. Particular culinary herbs, grains, fish meat, fruits and vegetables, nuts and seeds, can support and aid cleansing and detox in a myriad of ways.

Fasting: Has been used all of the world for thousands of years for both spiritual and health reasons. It is the most effective and cheapest method of detox. Can be achieved by abstaining completely, or by drinking fresh vegetable and fruit juices throughout the day. Digestion requires at least 40% of the bodies energy, the idea of fasting is that by giving our body a break, that energy is refocused on other systems allowing for a period of repair and elimination. Much like what happens when we sleep, only fasting allows us to elongate and enhance this. People fast for anything from 1-7 days. Fasting must only ever be attempted with guidance from a practitioner. It can be an extremely effective way to detox, but the body must be prepared and supported throughout.

Colonic irrigation/enema: By removing accumulated trapped faecal matter, you are opening up one the bodies key detoxification pathways. The body’s natural detoxification process is stimulated and supported. Nutritional absorption and skin condition can also be improved. A fantastic addition to a detox program. If you are interested in colonic irrigation speak with a practitioner first, you must make sure you and your body are ready, and that you can be recommended an experienced, well trained colonic hydrotherapist.

WHEN IS THE BEST TIME TO DETOX?

When you feel congested and lethargic

Seasonal changes

After a period of excess e.g Christmas or a vacation

In preparation for an event or vacation

Before trying to get pregnant

Any time you want to feel great!

DIET AND DETOX
By eliminating certain foods and eating more of others we can not only lower our intake of toxins but also support the body in dealing with and excreting them. Foods to enjoy:

Vegetables – raw, steamed or as a soup: Asparagus, aubergines, bamboo shoots, bean sprouts, green beans, beetroot, broccoli, brussel sprouts, carrots, cabbage, courgettes, cucumbers, chicory, green leafy vegetables, leeks, okra, onions, green, red and yellow peppers, radishes, tomatoes, yellow squash, water chestnuts, artichokes, salad leaves including watercress, endive, rocket and baby spinach

Fruit – all fresh fruit

Carbohydrate: lentils, kidney beans, peas, chickpeas, sweet potato, grains (quinoa, barley, buck wheat etc), brown/wild rice, whole-wheat pasta/noodles, wholemeal bread/wheat free bread

Protein: Chicken, turkey, tofu, tempeh, wild fish

Fats: olive/rapeseed/walnut/sesame/coconut oil, butter, nut butter, avocado, nuts and seeds

Herbs and flavour enhancers: all culinary herbs, spices, mustard, chillies, garlic, pepper, low sodium soy sauce, lemon, apple cider vinegar, low sodium stock cubes

Drink: Filtered water, caffeine free herbal tea (mint, red bush, chamomile, nettle etc) fresh fruit and vegetable juice

ORGANIC – Organic foods are simply foods which as far as possible are produced naturally, with a minimum level, if any, of synthetic pesticides, antibiotics, growth hormone and fertilizers. Akin to how we ate at the beginning of the century. This form of agriculture improves the flavour, colour, texture and nutritional content of the produce as well as lowering levels of heavy metals, organochlorines an pesticides.

Foods to avoid/eliminate:

Caffeinated drinks

Alcohol

Foods high in trans and saturated fats

Fried or burnt food

Non organic produce

Red meat

Refined carbohydrates (sugar , white bread etc)

Food products wrapped in plastic packaging, especially those containing oil

Chemical cosmetics, toiletries , cleaning /gardening products and washing detergents

Tap water

Cookware: containing aluminium, plastics including cling film assisting the process

Skin brushing

Massage with aromatherapy oil

Manual lymphatic drainage

Hot-cold-hot-cold shower

Epsom salt bath

Sauna/steam room

Stretching and relaxation exercise like Thai chi and Yoga.

Brisk walking

Breathing exercises and meditation

Drink at least 2L of water a day

Detox can also be very effectively assisted and supported with herbal tinctures and supplements. Speak with your practitioner for more information.

Gently massaging your abdominal area with a little oil as you relax in bed on the sofa, can help stimulate healthy bowel movements.

Who shouldn’t Detox?

Who should not detox? Pregnant, breast feeding, under weight, people with eating disorders or under medical supervision, diabetic, physically weak or recovering from surgery.

Only under supervision:people recovering from drug and alcohol addictions, hypothyroid and hypoglycaemia and cancerous conditions.

When deciding to start a detox it is essential you contact a practitioner who can support you and your body through the process. Using the internet or advice from magazines alone can be extremely dangerous.

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