Holistic Nutrition Bytes » detox

Detox: Do or Don’t?

admin — Thu, 29 Apr 2010 04:33:40 +0000

Detox is a trendy topic right now. There are endless products, methods, advice, kits, fasts, even foot pads! It’s hard to know where to turn. Even celebrities are promoting detox & products. How do you know what to choose? Do you even need a detox?

Critics of detox say that we are already equipped with our own detoxification system: the liver, skin, and kidneys, and that cleansing is unnecessary. It is true that the liver, our second largest organ (after the skin) filters & detoxifies everything we eat, breathe, drink, and apply to the skin. But we are exposed to an unprecedented number of toxins from our environment, food supply (think chemicals, preservatives, pesticides, antibiotics, and hormones), personal products, household cleaning products, clothing, and detergent, to name a few. The liver can become easily overwhelmed and toxins can get backed up in the system, especially if we have a poor diet and habits such as drinking sodas, alcohol, taking pain killers, allergy meds, or recreational drugs. These substances are very hard on the liver. Its pathways become blocked as it is not able to handle the load, and symptoms result: bloating, fatigue, constipation, hormonal issues (the liver is in charge of metabolizing hormones), high cholesterol (the liver plays a critical role in cholesterol production), irritability, depression, poor sleep. These are symptoms–our body’s signals that something is off balance. Taking a break from junk food, booze, poor habits, and stress, and cleaning up the diet and lifestyle is just the ticket to improving health. And at the basic level, that is what a detox does.

Cleansing or detoxing is a time honored tradition that has been practiced in varying forms for tens of thousands of years. There are varying degrees of detoxing, from water fasting to juice fasting and using particular foods and herbs. Just go to any health food store and take a look at all the books and kits offering promises of renewed vigor by following their plan. Often, you can find kits with herbs and a diet plan to follow. How do you know what’s right for you?

First off, you should never undertake a cleanse without consulting with a practitioner first. Nutritionists or naturopaths will do an intake and discuss your health history to determine what cleanse is right for your particular physiology. You can do serious damage on some of the more popular cleanses, like the Master Cleanse. It involves drinking lemon water with cayenne, maple syrup, and sea or epsom salt. The problem with liquid fasting using this drink or even just water is that you have not properly prepared your body for a cleanse, and toxins can be released too quickly, causing you to feel like crap, or actually upsetting your electrolyte balance, which can have serious consequences. Or if you are hypoglycemic, you will crash on this foodless cleanse. Many people have success doing juice or water fasts, but I just cannot recommend this. Just google “liver cleanse” and you get some nasty/graphic images of stones expelled from the liver or junk that comes from the depth of your intestines. I really can’t vouch for any truth in those photos OR safety in the methods they promote. It is far too risky, and interestingly enough, the liver needs protein to detox. From protein comes amino acids that your liver uses to synthesize powerful antioxidants that help it cleanse.

There are many kits available that you can buy at the store. Some involve smoothies, drinks, or herbs. Again, caution: some of these kits contain very powerful herbs like senna or cascara sagrada or even epsom salt, and that will send you running to the bathroom. Plus, you don’t know the quality of the herbs. If you are buying a kit from the store, you can be fairly certain that the quality of the herbal preparations is not great.

The basis of every good detox is diet. You want to clean up the diet, prepare the body, and address lifestyle. That is the key to a holistic cleanse: covering all the bases! I recommend removing gluten, dairy, soy, sugar, alcohol, coffee and focusing on organic, seasonal whole foods: vegetables, fruits, seeds, nut, and organic proteins. Aim for a minimum of two weeks, three to four is ideal. On top of your detox diet, consider adding some liver supportive herbs like milk thistle, oregon grape root, dandelion, red clover, and burdock. This will support the liver and clean the pathways.

This is the method I use with my clients, depending on their health goals. A week of pre-cleansing to prepare the body for a comfortable detox, detox diet, herbs (not available over the counter, only through healthcare practitioners so you can be sure of good quality!), and for those who want extra cleansing or have a goal of weight loss, I add a functional detox support preparation of herbs & nutrients that can be added to smoothies. The three week period involves slowing down, removing toxic products from your life, resting more, and following the diet and herb recs.

There are a number of plans that include eating certain foods like mostly greens and gluten-free grains, and some of these are fine, but here again, it depends on your health status and goals, which is why it’s important to consult with a professional. All in all, if it sounds faddish (i.e. if you see a celeb promoting it on an infomercial after midnight), involves harsh herbs or stimulants, involves fasting or drinking “tonics” or smoothies that have chemical preservatives or come in a plastic bottle, or if it comes in a kit you buy off a shelf, AVOID. Cleansing is a great way to improve your health and feel better, but always best to do a cleanse with quality products guided by a professional. Contact me for more information about our group or private cleanses.

Liver Cleanse Finale

admin — Wed, 15 Apr 2009 03:18:59 +0000

After a week of pre-cleansing and nearly 3 weeks of liver cleansing, the detox is coming to a close. I always learn a little about myself during a cleanse, and I usually pick up new habits or am reminded of favorable old habits to integrate into my routine once again.

This cleanse is easy to follow: no sugar, gluten, dairy, caffeine (I cheated and had some green tea here and there, but it’s so low in caffeine anyway), or pork. I ate mostly organic as usual (greens, fish, chicken, lamb, fruit, seeds, nuts, veggies, legumes) and noticed the usual good side effects: more energy, better sleep, clear skin. In the past, I’ve done juice fasts, raw food cleanses, and other various programs, but I tend to like this particular cleanse the best. It involves replacing 2 meals (breakfast and dinner usually work best) with smoothies that contain functional detox powder. This powder is basically a hypoallergenic rice protein that contains liver cleansing herbs and nutrients. I also took liver cleansing herbal supplements and fiber supplements for a colon cleansing aspect. It’s a gentle yet very effective liver cleanse.

The habits I’ll stick with include continuing on gluten free, as I have been for years, and hot water with the juice of one lemon + a pinch of cayenne first thing in the morning. This is great way to start your day! Very alkalinizing and liver friendly: cleans the bile and gets the liver moving, facilitating good morning bowel function. Also gets digestion primed and ready for breakfast.

Cleanses are also good for breaking habits. It generally takes 21 days to break a habit (no cheating!). I decided after going a few weeks with no sugar that I’d finally give it up for good and see how that goes. I don’t eat all that much sugar as it is, but I do like my dessert Sundays. No sugar includes eliminating refined sugar, turbinado, raw sugar, organic sugar, fancy sugar, all sugar. To satisfy my sweet tooth, I’ll use dried fruit and sweeten baked goods with agave nectar or honey or stevia. I even tried a delicious dairy and soy and sugar free ice cream recently: Luna & Larry’s Coconut Bliss. Delicious! The coconut milk makes it so creamy and it’s sweetened with agave, so it’s low on the glycemic index (won’t spike blood sugar levels). I considered giving up booze for good too, but I’ve decided to just cut down and have the occasional glass of vino on special occasions. Wine has health benefits!

I like this website: My Year Without (http://myyearwithout.blogspot.com). She chronicles her year without sugar and corn syrup. Creative recipes! So, cheers to sugar free for me. Stay tuned for recipes. I have a great sugar-free brownie recipe made with black beans. Sounds crazy but it’s good and gluten free and the beans keep it moist.

Turmeric: Wonder Spice (recipe included)

admin — Fri, 10 Apr 2009 02:14:52 +0000

Plants are medicine. Herbs and spices have healing properties and are easy to integrate into your diet. They can be used to boost antioxidant levels, relieve stress, enhance sleep and relaxation, improve female hormones levels, reduce PMS symptoms, enhance fertility, relieve pain, and improve organ function.

One of my favorite spices, especially in the midst of a liver cleanse, is turmeric. Used widely in Ayurvedic medicine, turmeric is a member of the ginger family and gives curry its vibrant yellow color. Curcumin is the particular constituent responsible for turmeric’s bright hue.

looks like ginger.

Turmeric has been getting a lot of attention lately for its powerful anti-inflammatory properties. It is particularly helpful for joint pain, making it very effective for arthritis since it reduces both the pain and swelling associated with arthritis. It’s also very high in antioxidants, helping your body fight free radical damage and therefore keeping you feeling and looking younger. Here are turmeric’s key benefits:

*helps maintain healthy digestion
*potent blood cleanser
*may be useful in combating allergies
*liver cleansing properties
*superior antioxidant – protects cells and DNA from oxidative damage
*good for immune health
*promotes healthy, radiant skin

I’m using turmeric quite a bit right now for its blood and liver cleansing properties (and, let’s face it, who doesn’t want glowing skin and protection against DNA damage?). You can fine it in capsule form at health food stores, but why not just use it fresh? I find it freshly ground in the bulk section of my local natural foods store. It’s fresh and organic (avoid irradiated spices). I’ll throw a teaspoon into smoothies, or add to stir-frys, eggs, salad dressings, soups or stews.

For therapeutic purposes, take 1-2 teaspoons per day, mixed with cow, goat, or nut milks (ayurvedic method), or in smoothies, soups, etc. Or if you just desire an extra super antioxidant dose of miracle spice (when free radical damage is heightened: during times of stress, or a bad hangover, for example), throw some into your cooking. It pairs especially well with indian cuisine and is also yummy with lentils.

Now, just in time for Easter, here is a DELICIOUS moroccan inspired spiced lamb dish. Enjoy!

SPICED LAMB WITH LEMON ZEST AND PRUNES

SPICES
1 tsp. paprika
1 tsp. turmeric (If fresh is available, even better. Grate or press about 1 to 2 tsps.)
1 tsp. cumin
cayenne pepper to taste
3 sticks of cinnamon
sea salt and pepper to taste
fresh ginger, 1 TBSP grated
fresh garlic, 4 cloves, pressed or chopped
fresh cilantro to taste
fresh parsley to taste
1 TBSP fresh lemon zest

OTHER MAIN INGREDIENTS
4 carrots, chopped into 1 1/2 inch pieces or so (large dice)
1 onion, chopped
kalamata olives (maybe 10 or so)
prunes (around 6)
coconut oil for cooking
1 to 2 cups of chicken stock

Lamb loin, 1 -1/2 lbs for approximately 4 servings. Chop it into about 2″ size pieces to stew.
______________________________________________

*Mix all dry spices.

*Chop lamb and coat with dry spices, let sit or marinate for an hour to overnight. Do not put wet spices into dry mix.

*Cook chopped onions and carrots until mostly done, set aside.

*Use same pot, add more oil and cook lamb- browning it. To brown properly, make sure you have enough heat, but not too hot. Heat pan first, then add oil. Wait 20 seconds, to let oil heat, then add meat. Do not stir, let brown on one side, then another. Only put enough lamb in the pan at a time that you can brown. Use enough oil. Keep taking it out once browned and add to the bowl with the cooked carrot and onion.

*Add all lamb, carrot, onion, ginger, garlic, prunes and zest to pan with more oil. Add chicken stock to cover. Simmer until meat is tender, perhaps 45 mins, this will depend on the size you cut the meat. Add more stock if necessary. Season to taste.

*Last 5 to 10 mins of cooking add the cilantro, parsley, olives.

*Serve with brown rice, quinoa, or cous cous (if you are doing gluten.)

Liver Cleanse, Day 1 (recipe included)

admin — Thu, 26 Mar 2009 19:30:56 +0000

After 7 days of pre-cleansing, it’s time to embark on day 1 of the three week liver cleanse. See my previous post detailing the pre-cleanse.

Cleanses always hold the hope of possibility: it’s a time to clear your mind and body, quite literally. It’s a time to rid yourself of excess baggage, both physically and mentally. Physically, we shed pounds and abandon digestive problems and joint pain while welcoming clear skin and shiny hair. Emotionally, detoxification helps us uncover and express hidden frustrations, anger, resentments and fear and replace them with forgiveness, love, joy and hope. Because the liver is the seat of emotion (according to Chinese Medicine), repressed feelings can surface, and it is a time to recognize them and let them go.

This particular cleanse involves taking herbs that support liver and gall-bladder function and encourage removal of stored toxins. Antioxidants help counter-act any damage caused by excess toxins as they are released. I’ll make a cleansing smoothie twice daily and eat one regular meal. The smoothie is a functional food powder that contains rice protein (hypoallergenic, no dairy, soy, or whey), herbs, vitamins and minerals that assist in the cleansing process. I mix a green food powder (contains kale, beets, spirulina, and other superfood greens) in the smoothies along with flaxseed and psyllium to assist in colon cleansing. Psyllium binds with toxins and whisks them out of the body via regular bowel movements.

I start the days with hot water and the juice of a lemon with a dash of cayenne. Boy does that get things moving! This is an alkalinizing drink that is very liver-cleansing. I like the continue this ritual even after the cleanse is finished. After that, I do 10 minutes of meditation and deep breathing, then the morning smoothie. Off to work, or for an energizing walk.

I’m avoiding gluten and dairy (not much different from my normal diet), soy, sugar, caffeine, and alcohol. So for lunch, I’ll have a big green salad with fish or chicken, and maybe some grated raw beets and carrots with flaxseed oil and lemon and garlic dressing. I drink herbal teas and plenty of water throughout the day to help flush toxins. I’ll add cucumber or meyer lemons to the water to make it more “spa-like” and tasty!

I want to make sure and do regular yoga, including twists to help “wring” out my kidneys and liver, and long walks with the dog. I do skin brushing before hot epsom salt baths. The skin brushing stimulates the lymph and aids in removal of toxins. It’s nice to sweat if you have access to a sauna, as this is one way we detox. I also want to get plenty of sleep and take it a bit easy.

I also have a big pot of mineral broth on the stove; I’ll sip on it during the days and in the evenings (recipe below). This is a wonderful, alkalinizing broth that is very rich in potassium and other minerals. It nourishes the adrenals and is a wonderful complement to a cleanse, or can be used as the base for soups at any time. 2 weeks and six days left! Check back for updates.

MINERAL BROTH
1 c winter squash (butternut or yams or whatever is in season)
2 medium potatoes, any variety
1 c zucchini
1 c cabbage
2 c celery
3 carrots
1 c collards or chard
1 c kale
1 c onion
¼ c parsley
½ c beets
3 cloves garlic
½ c flaxseeds
6 slices ginger, size of a thumbprint
Handful of sea veggies (hijiki, wakame, kelp)
Use any other optional veggies you have on hand, such as broccoli or green beans

Scrub veggies and cut into chunks. Place in dutch oven and fill with filtered water to level of veggies. Bring to boil, simmer 4 hours or more. Add curry for zest if desired. Strain and keep the broth. Drink at least 1 cup per day. You may puree the vegetables and broth together in a blender and take as a heartier soup if desired.

Pre-Cleanse, Day 1

admin — Thu, 19 Mar 2009 19:52:05 +0000

As is customary, I shall embark on my annual springtime liver/kidney cleanse. Spring is liver season, according to Traditional Chinese Medicine (TCM), and is the most beneficial time to embark on a cleanse. According to TCM, anger, irritability, and depression are associated with excess liver heat or stagnation. Foggy thinking, headaches, joint pain, bloating, constipation, skin eruptions, and rashes are all signs you need a cleanse.

Check back for my weekly reports! I’ll be co-teaching a detox workshop here in San Francisco and will be participating with the group this year. We’ll continue to run these workshops regularly, along with weight loss workshops, so please contact me if you are interested in participating. The detox workshops are a GREAT way to jump start weight loss, reduce unwanted symptoms, clear your mind, and do something beneficial for your health.

Cleansing is a time-honored tradition that has myriad benefits: clear skin, stable moods, weight loss, reduced pain (joint, headaches, back/neck pain), better sleep, better digestion, anxiety reduction, more energy! Cleansing has become quite trendy and newsworthy as of late, and there are several different methods, some more extreme (and unsafe) than others.

We are all living in a toxic world, and just by stepping outside your door every day, you are exposed to pollutants from car exhaust on your way to work, office equipment where you work, and additives/pesticides in your food. Add alcohol, coffee, soda, (even water!) and medicine/drugs (prescription or otherwise) to the mix, and all these toxins accumulate in fat tissue and are stored in the body, where they can lead to endocrine problems and contribute to pain, weight gain, constipation, and other symptoms.

The good news is that your body is quite resilient and your liver’s main job is to neutralize the toxins that bombard you every day. When your toxic load exceeds your body’s ability to detoxify, however, you begin to experience symptoms.

There are a number of different detox methods you may choose, from cutting out wheat, dairy, coffee, and sugar to juice fasting, to raw foods, to the Master Cleanse, which involves drinking lemon juice, cayenne pepper, and maple syrup (I do not recommend this method, which can be very harsh). The cleanse I follow comes in a kit and is easy to follow: take herbs, amino acids, and antioxidants to facilitate cleansing for 3 weeks while also eliminating gluten, dairy, sugar, alcohol, and coffee. Depending on your level of toxicity, you may experience some symptoms such as headache or fatigue, but this is a sign the cleanse is working.

I also recommend a week of pre-cleansing to prepare the body. From day one to day seven, begin by cutting out gluten, dairy, coffee, sugar, and booze. Add plenty of steamed vegetables and raw fruits, and begin some detox supportive activities like beginning the day with hot water and lemon, adding psyllium husk/flaxseeds to aid in elimination, exercise/yoga, and drinking ginger teas and green drinks. Hit the sauna – sweating helps!

So, for the next 28 days I shall embark on this year’s cleanse. To begin day one of pre-cleanse, I’ll have the following:
begin the day with a smoothie and spirulina, herbal tea
lunch: a green salad with chicken, roasted portabellos, lemon juice/olive oil/herb dressing
dinner: maybe some fish or lentil soup with kale (i think i have some leftover), cultured vegetables
snack: raw vegetable crudite, hummus
I’ll make a big pot of mineral broth to sip on in the evenings. See recipes section for the recipe. This alkalinizing +mineral-rich broth is excellent for cleansing. Here’s to a clean liver and a clear mind!

Cultured Vegetables

admin — Fri, 06 Feb 2009 18:07:24 +0000

Repairing and maintaining digestion is the heart of my work in many ways. Testing for bacterial pathogens and parasites and eliminating them, repairing leaky gut, then restoring proper gut ecology improves health in ways people never thought imaginable; they are often used to feeling sub-par or have written their symptoms off as normal: “You mean I should be pooping every day? I’m not supposed to have gas?” Toxins from digestive infections affect the whole body, causing hormonal imbalance and liver congestion.

Cultured veggies are one of the top foods that help foster proper gut ecology, which essentially means you’re maintaining the proper ratio between good and bad bacteria in your intestinal tract. Too much bad bacteria means yeast infections, bloating, constipation, weight gain, cravings, even acne.

Raw, cultured vegetables have been around for thousands of years, but you may know them as sauerkraut. Over here in the holistic health community, we don’t refer to them as the same krauts like you’d find in the supermarket, because those have been heated and pasteurized and contain chemical preservatives (sodium benzoate, anyone?). The pasteurization (heating) process destroys precious enzymes.

Cultured veggies are made by fermenting vegetables of your choice (my faves are cabbage, ginger, beets, and carrots) in stainless steel. The fermentation process produces tons of probiotics and beneficial enzymes, good for digestion. Eating them makes me feel so good and healthy.

Here are some benefits of raw, cultured vegetables:
-improved digestion
-increased longevity via improved detoxification, better immunity, cell rejuvenation due to natural enzymes
-help control cravings
-help the body maintain alkalinity (remember acidoisis = degeneration)
-tons of probiotics

Eat 1/4 – 1/2 cup with every meal. They are slightly tart, which complements meat and veggie dishes very well. Eat more if you’ve undergone a recent round of antibiotics or if you take hormonal birth control, both of which upset your good gut bacteria. Cultured veggies help you digest meat proteins. When eaten every day, you should notice an improvement in regularity. They contain more probiotics than yogurt and can be enjoyed by those avoiding dairy!

Here is a recipe I have on file from the Body Ecology book. Be creative with your veggies. Enjoy.

Version 1
3 heads green cabbage, shredded in a food processor
1 bunch kale, chopped by hand
(optional): 2 cups wakame ocean vegetables (measured after soaking), drained, spine removed, and chopped
1 Tbsp. dill seed

Version 2
3 heads green cabbage, shredded in a food processor
6 carrots, large, shredded in a food processor
3 inch piece ginger, peeled and chopped
6 cloves garlic, peeled and chopped

To make Cultured Vegetables

1. Combine all ingredients in a large bowl.
2. Remove several cups of this mixture and put into a blender.
3. Add enough filtered water to make a “brine” the consistency of a thick juice. Blend well and then add brine back into first mixture. Stir well.
4. Pack mixture down into a 1½ quart glass or stainless steel container. Use your fist, a wooden dowel, or a potato masher to pack veggies tightly.
5. Fill container almost full, but leave about 2 inches of room at the top for veggies to expand.
6. Roll up several cabbage leaves into a tight “log” and place them on top to fill the remaining 2 inch space. Clamp jar closed.
7. Let veggies sit at about a 70 degree room temperature for at least three days. A week is even better.

Weight Loss Fever!

admin — Thu, 05 Feb 2009 03:45:58 +0000

She has the fever.

Are you feeling the fever? Regardless, spring is right around the corner, and that means tiny clothes and bathing suits. I’m co-teaching a weight loss workshop right now over in Mill Valley, and it’s gotten me excited about the group dynamic. It’s easier than you think to meet your goals.

In the six sections, we cover diet, exercise (over-exercising can prevent weight loss, believe it or not), stress, sleep, digestion, and detox – the 6 key areas to address if you have trouble losing weight or want to get on a weight loss program.

Diet – the basis of the program. We recommend a gluten- and dairy-free diet for the duration of the program, because these are two of the most common allergenic foods. Lots of folks have sensitivities to gluten (the protein found in wheat) that can cause the body to hold onto weight. Even if you’re not sensitive to these foods, it forces you to consume less refined foods (white flour, pasteurized milk, cake, pasta, cookies) in favor of whole foods – good quality proteins along with lots of fruits and veggies. Many of the participants noticed a difference after the first week.

Exercise – we are lucky to have a physical therapist participating in the workshop series, and she covers the proper exercise for each individual’s physiology. The wrong types of exercise can drive hormone levels out of balance, causing weight loss resistance. Too much exercise can create excess free radical damage, the opposite of what we want to achieve, since free radical damage causes aging. Restorative exercise, proper form, and proper balance of cardio and strength are important factors. Interval training is very effective.

Stress – the cause of all human health problems. Stress raises cortisol levels, causing you to store more fat around the abdominal area. High cortisol also causes inflammation, pain, lowered immunity, unstable blood sugar (read: cravings!), and even bone loss.

Sleep – you know how you feel when you don’t get a good night’s sleep? Tired, groggy, unable to exercise and prone to cravings. If your cortisol levels are too high at night, it can affect your sleep. It turns out even one night of little or no sleep can seriously impair performance, as shown in several studies. Chronic sleep deprivation due to the inability to stay asleep or sleep enough hours can lead to insulin resistance because of high cortisol.

Digestion – the cornerstone of good health. If you’re not digesting well, you’re not absorbing nutrients from your food, so you’ll crave more food until your body gets what it needs. If you’re not absorbing proteins, your body won’t have amino acids, the raw materials from which it makes neurotransmitters like serotonin and dopamine that regulate mood and cravings. If you have an overgrowth of bad bacteria (candida) you may experience sugar cravings because sugar feeds yeast! Dysbiosis, or imbalance of good and bad bacteria in the gut, can lead to leaky gut, malabsorption, and increased food allergies, all of which cause weight gain or weight loss resistance. Balance your inner ecology, heal leaky gut, and restore healthy digestion for successful weight loss.

Detoxification – I’ve honored the liver many times in this blog. Your liver detoxifies your entire body, metabolizes hormones and cholesterol (congested liver = high cholesterol), and aids in blood sugar balance and digestion. An overworked, sluggish liver means a backup of toxins in the body, unbalanced hormones, allergies, headaches, irritability, and weight gain. Toxins cause the body to hold onto weight to buffer the toxic effects. Clearing your liver’s detox pathways can dramatically enhance weight loss.

We’ll be running these workshops every couple months, so contact me for more info if you want to sign up. The class includes total metabolism testing, recipes, individual attention based on your concerns, and group support!

Love Your Liver!

admin — Fri, 07 Nov 2008 18:46:42 +0000

Do you have migraines? Bad PMS and periods? Do you feel generally sluggish, or do you carry excess weight around your midsection? Did you know that your liver could be an unhappy contributor to these symptoms?

Let us honor the liver, the hardest working organ in the body. Every single thing you eat, drink, breathe, and apply to your skin must be filtered through your liver. It is the master cleanser, neutralizing toxins and filtering your blood.

Liver, your largest organ, and gallbladder.

Most of us rarely give a second thought to our livers, but when it becomes congested from too many toxins, your detoxification abilities are compromised and these toxins start to build up in your system. When this happens, you may experience fatigue, hormonal imbalance, bloating, constipation, general malaise, skin rashes, waking frequently during the night (especially between 1am and 3am), an increase in allergies, or intolerance to alcohol. Because the liver is charged with metabolizing your hormones, PMS may worsen and your menstrual cycles can become more difficult (an increase in cramping and fatigue, for example). Cholesterol levels can also rise due to an overworked liver.

Take stock of your diet and lifestyle: what is your exposure level to toxins, both in your diet and environment? Do you eat organic, or do you eat conventional produce? Your liver must detoxify that pesticide residue you’re ingesting. What about the hormones and antibiotics (and other chemicals) in your meats? Processed foods? Are you breathing in pollution? Using body lotions, soaps, and cosmetics that contain chemicals? What about cleaning products? If you have “multiple chemical sensitivities,” your liver is probably the culprit. Think of it this way: if your liver is overworked and unable to effectively neutralize toxins, when they build up, they create free radical damage, leading to premature aging (wrinkles!) and even disease.

According to Chinese Medicine, the liver is the seat of emotion. If you are susceptible to anger, or you get “heated,” or anxious or depressed, your liver is unbalanced.

There are many ways you can support a congested liver. One way is a liver cleanse. There are many good kits out there on the market (Garden of Life has a good one), or you can use herbal support products with milk thistle, oregon grape root, burdock, red root, and dandelion. We will also be running a 2-3 week group detox at our integrative clinic in Mill Valley in the spring. Contact me for more details about this!

A liver cleanse is a time to get rid of the junk in your diet – no wheat, dairy, soy, sugar, alcohol, or coffee. It’s a time to eat lots of leafy greens (especially the bitter ones, like dandelion or beet greens), get good quality organic protein and cut out all refined foods. Reach for cruciferous veggies like broccoli or brussels sprouts, also, artichokes, garlic, beets, and plenty of lemon water, which is cleansing and stimulates the liver and gallbladder. Check out The Fast Track Detox Diet by Ann Louise Gittleman for a good quick cleanse. The book has a lot of good information about liver health.

Aside from a cleanse, you can take small daily steps to improve your overall liver health: try incorporating a liver cleansing herbal tonic into your routine (especially useful during the holiday party season), drink plenty of lemon water, and incorporate more leafy greens and cruciferous veggies into your diet on a daily basis. The cruciferous and sulfur veggies (like garlic) and beets especially help your liver detox your body. Try incorporating some of the wonderful herbal teas out there, such as dandelion root.

The result? A clear mind (escape that foggy feeling!), a clean body, fewer menstrual symptoms and headaches, and more energy.