Gentle Cleansing Utilizes Food as Medicine
Fresh Tumeric
Liver Support, An Introduction:
Gentle cleanses utilizing food as medicine and herbs have been around for thousands of years and have been used by the Japanese, Egyptians, and Native Americans. A gentle cleanse supports the liver in processing and eliminating accumulated toxins and excess hormones by providing medicinal foods that assist in the overall detoxification process, while reducing exposure to environmental toxicants.
A cleanse may be completed at any time for a 1-2 week time period, or supportive foods and lifestyle changes that can be added in as part of a daily routine to support whole body health.
change to glass or stainless steel water bottles and consume beets for liver health
General Support:
Reduce environmental exposures: change to glass or stainless steel water bottles and food storage containers, review body, household cleaner, and cosmetic products, and improve home air quality by opening windows often and adding in a high-quality air purifier. Increase intake of nutrients that support detoxification:
Foods rich in B Complex vitamins, N-Acetyl Cysteine, Fiber (flax seeds, whole grains, legumes, fruits, and vegetables), Broccoli extracts, and Antioxidants.
Support Gut Health and Elimination: aim for daily bowel movements, add in additional fiber if necessary, fermented foods, and probiotics. Gut flora helps break down and remove exogenous estrogens, heavy metals, and plastics.
Nutrient Support: now is a great time to start on an organic nutrient-rich diet. A diet rich in lean proteins, dark leafy greens, healthy fats, and a wide variety of health-filled fruits and vegetables is a great place to start! (see dietary options below for more ideas).
Botanical Support:
The liver helps to filter both exogenous and endogenous substances from the body including excess hormones. If there is an overabundance of estrogen, it is the liver’s job to remove it from the system. Sometimes, due to poor diet, lifestyle, or even just exposure to our industrial world, the liver may need additional support in battling oxidative stress and converting active toxins into a non-harmful form in order to help eliminate them from the body.
Depending on your overall individual picture, a liver-supportive herbal formula may include some of the following botanicals: Burdock Root, Yellow Dock, Licorice, Dandelion Root, Milk Thistle Root, and Ginger Root.
Begin with eliminating environmental exposures and dietary options (see below) as a preliminary step.
Add in herbal support 1-2 weeks after implementing these first steps.
In addition to herbal support, you may optionally add in an infrared sauna 2x a week and/or at home dry brushing in the direction of venous return.
dry brushing and consuming cruciferous vegetables support whole body health
Dietary Options:
The following functional foods increase the secretion of bile and the elimination of exogenous and endogenous substances. They are optional and are excellent dietary adjuncts to the cleanse:
Lean Proteins and Healthy Fats: organic wild-caught fish up to 3x a week, legumes, 1-2 tablespoons of chia or flax seed, organic chicken, and grass-fed beef, while avoiding barbecued, grilled, or fried foods.
1-2 tablespoons daily of Organic Cilantro and Chlorella: mobilizers and chelators of mercury and other heavy metals from deeper stores to more readily removal areas. Organic Beets: contain betalains, which reduce oxidative stress in hepatic (liver) cells and increase the secretion of bile.
Turmeric, Garlic, and Ginger: As spices, they add hepatic detoxification, are antimicrobial, and help support beneficial gut microflora.
Dark Leafy Greens: rich in antioxidants: and B Vitamins and supports gut well-being. Cooked or in soups is best.
Cruciferous Vegetables: broccoli, brussel sprouts, kale, cabbage, cauliflower, bok choy, collard greens, arugula, watercress. These nutrient-rich vegetables balance phase 1 detoxification and phase 2 detoxification. They contain a variety of anti-inflammatory and anti-cancer properties and help to reduce excess estrogen.
5-8 Serving of Phytonutrient Rich Fruits and Vegetables: berries, apples, bell peppers, carrots, yams, and root vegetables.
8-12 ounces daily of fresh filtered water: Helps to flush out metabolites at a cellular level.
Soluble and insoluble types of fiber: aim for 15-25 grams daily. Serves as a prebiotic to fuel beneficial microflora. Besides a variety of whole grains, seeds, and vegetables, 1 tablespoon of modified citrus pectin or psyllium may optionally be added in.
If possible avoid pro-inflammatory foods such as gluten, fried foods, processed foods, canola oil, refined flour, and sugars.
Supportive Recipes (outside links):
