IN SEASON RECIPES

The Benefits Of Detox Drinks

3rd September, 2021

Detoxification is a method of cleansing which has been practiced for centuries around the world, with traditional roots in Ayurvedic, Chinese and Native American medicine. Today, it has become popular, with many approaches including juicing, fasting, oil pulling, colonic irrigation, hydrotherapy, saunas, massage techniques and more.

The human body is fascinating with its inherent ability to heal itself, but did you know it also has its own self-regulating system of detoxification? A healthy body has the capability to restore itself and eliminate toxic waste from the body, which can be naturally occurring by-products of metabolic waste such as hormones, or acquired from the external environment such as synthetic chemicals.

More than ever, we are being exposed to toxic substances through an urban lifestyle. For example, we find our environment has polluted air; our diets are impact by some of the foods we consume that contain herbicides, pesticides, heavy metals, artificial additives and preservatives, or even the excessive consumption of refined sugars, caffeine, alcohol and nicotine; and our lifestyle habits are susceptible to toxins from cleaning products, skincare products, perfumes and also medications.

So What Exactly Is The Process Of Detoxification?

Detoxification is the process of the body naturally removing its waste products and toxins, mainly involving the liver, along with other channels of elimination such as the kidneys, digestive system, lymphatic system, skin and lungs. The detoxification process involves three phases, and of these, two are predominantly in the liver which is why it is commonly referred to as the primary detoxification organ.

Phase 1 is activated by the exposure to toxins which are converted into smaller molecules and during this, oxidative free radicals are formed which is where the importance of antioxidants come in. In phase 2, six different pathways are involved to transport the water-soluble substances for further filtration and then into phase 3, which involves the excretion of waste through our stools, urination and sweat.

Although the body can naturally detoxify itself, the exposure to toxins on a daily basis can create a burden on body systems and organs. If the organ function becomes impaired or the pathways are compromised, this can impact the filtration process, which limits the body's ability to efficiently excrete toxic waste. In-turn this causes toxic substances to accumulate and be stored within the body, making the body as a whole become vulnerable and adversely affecting our health. So by supporting the body with essential nutrients, you can optimise the process of detoxification.

What Are Some Signs That Your Body May Benefit From Doing A Detox?

Fatigue, headaches, poor sleep, digestive disturbances i.e. bloating, ‘sluggish’ bowels or poor bowel motions, cravings particularly of refined sugars or carbohydrates, over-indulging in food or substances, sensitivity to smell, strong body odour, bad breath, blemished or irritated skin, puffy eyes, allergies, low immunity, trouble concentrating, irritability and fluctuating weight, are all signs that your body may benefit from doing a detox.

The inherent detoxification system maintains homeostasis of overall health with the excretion of toxins, a detox program will help support the digestive system and other organs of elimination.

What To Include In Your Detox Drinks

Detox drinks are high in fibre, antioxidants and make a great tasting addition to your detox program, they replenish the body with essential nutrients that are easily digested and highly absorbable.

Antioxidants

Antioxidants help to protect cells against the damaging effects of free radicals and provide a defence against harmful substances, often occurring during detoxification processes. Antioxidants can be found in berries, grapes, mangoes, apricots and grapefruit. An important antioxidant for liver health is glutathione, which can be found in vegetables including spinach, kale and watercress. Avocados also contain glutathione plus essential fatty acids which are great for maintaining radiant skin.

Antioxidant Smoothie

1 cup of mixed berries
½ cup of baby spinach
½ cup of avocado
½ cup of mango pieces
300mL plant-based milk

Alkalising Greens

The cruciferous family of vegetables contain nutrients which are essential for detoxification such as sulphur compounds and can be found in broccoli, kale and beet greens – but they don’t always taste great in a smoothie. To increase your intake of natural phytonutrients, try chlorophyll rich foods such as spinach, celery, romaine lettuce, wheat grass, barley grass, alfalfa leaf or sea kelp. Dark leafy green vegetables have an alkalising effect that may help reduce inflammation and stimulate digestive enzymes. For extra benefits, include dandelion greens to support liver health and function.

Alkalising Greens Smoothie

1 cup of chopped celery
½ cup of kale
½ cup of dandelion greens
½ cup of beet greens, Swiss chard or baby spinach
Optional superfood powders: wheat grass, barley grass, spirulina
300mL of coconut water

Fibre

When most people think of fibre they think of pre-mixed powders, but it can be found in many fruits and vegetables such as pears, strawberries, apples, raspberries, blackberries, bananas, carrots, avocados, beetroots and almonds. They are excellent sources of fibre and also contain antioxidants and prebiotics. Fibre facilitates the body's detoxification process by improving digestive function and supporting the natural elimination of waste. Natural prebiotics help to support the growth of friendly, or ‘good’ bacteria in the gut and further support bowel elimination of waste.

Fibre Smoothie

1 cup of pear
½ cup of chopped banana
½ cup of chopped apple
½ cup of berries
300mL of almond milk

Citrus Fruits

Citrus fruits are naturally high in antioxidants such as vitamin C, which is beneficial in supporting immune system health, brain function and skin health. They are a source of fibre which also aids in digestion. Citrus fruits include variations of oranges, grapefruits, lemons, limes, kumquat, mandarin and tangerine. For an extra kick, add root herbs such as ginger or turmeric – both have anti-inflammatory properties and ginger is great for digestion.

Citrus Fruit Juice

1 ½ cups of orange segments
½ cup of mandarin segments
½ cup of lemon segments
A few slices of fresh ginger or turmeric
250mL of water

If you are looking to support your body's natural detoxification process by practicing a clean lifestyle and consuming a healthy diet, try one of these yummy and nutritious detox drinks to complement

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What is inflammation? The word inflammation is derived from the latin word, “inflammatio”, which translates to ‘ignite’ or to ‘set fire’. During the 1st century AD, the Roman scholar and medical encyclopaedist Aulus Cornelius Celsus described the clinical symptoms of inflammation, as: calor (heat), dolor (pain), rubor (redness) and tumour (swelling). With thousands of years in medical advances, the understanding of inflammation’s pathogenesis has subsequently expanded into a sophisticatedly coordinated cascade of events. The 5 cardinal symptoms are: heat, pain, redness, swelling and a limited range of motion. Inflammation is a defence mechanism and essential component in the healing process where the body attempts to maintain homeostasis by repairing affected structures and restoring function, in order to return the site of damage back to its pre-injury state. Inflammation is produced by the body when it interprets trauma or potentially harmful agents and in response stimulates a series of immune reactions, however depending on the cause of inflammation, the process may slightly differ and involve condition specific immune reactions. For example, inflammation from physical injuries, skin irritation and sinus allergies will have unique immune responses such as the chemicals stimulated and pathways allowed, although the common phases of the inflammation cascade are as followed: Understanding the inflammation process The process of inflammation is initiated by a varying degree of trauma or damage, which can occur either internally or externally. The initial trauma which triggers inflammation can be due to virtually anything that causes damage to our body cells, tissues, organs or other structures. Common causes could include injuries, infections, allergens, certain medications, chronic stress and exposure to harmful pathogens, irritants, toxins or chemicals. There is a diverse range of inflammation causes, examples may range from a paper cut, pollen, certain foods, topical sensitives, sprained ankle, broken bone or underlying health conditions i.e. arthritis. Inflammation is a multi-factorial however the progression has various influences, such as: genetic predisposition, medical history, lifestyle and dietary factors, age, weight, immune function, sensitivities and allergies and current health status. The first response is the immediate recognition of trauma to the cells which is detected by sentinel cells, such as mast cells or macrophages. These immune sentinel cells are often referred to as the body's first line of defence as their duty is to recognise damage or harmful microbes and signal for a recruitment of inflammatory factors to regulate and remove the damage, thereby commencing the immune-inflammation cascade. In this acute phase, there is a stimulation of chemicals and hormones such as histamine which assists in the breakdown of our blood barriers at a microcirculatory level. The release of histamine increases local blood flow and a process of vasodilation takes place where blood vessels dilate and enlarge, resulting in an increased capillary permeability. The vasodilation facilitates the transportation of inflammatory factors including plasma and White Blood Cells (WBC) at the site of injury. This activation causes the presentation of heat and redness and can generally last 2-5 days. In the sub-acute phase, the focus is removing acquired threats and repairing damaged structures. The immune WBC’s migrate towards the affected area where they stimulate the release of inflammatory mediators such as antibodies, immunoglobulins (IgE), cytokines (IL, TNF) and prostaglandins (PGE2). Inflammatory mediators are essentially ‘messengers’ that promote stimulation of immune responses. This stimulation causes an accumulation of various active hormones, chemicals and plasma proteins which then actively work together in removing the damaged cells. The localised concentration of substances is what causes swelling. An additional process in this phase is the production of Nitric Oxide (NO), which is a ‘pain producing’ substance. The local release of NO signals the nervous system for the generation of the pain sensation, which interestingly is a protective mechanism the body makes! If the structure that is inflamed is experiencing pain, we are more likely to protect the area. A fifth symptom is also observed here, a limited range of motion which is another protective method. The repair and removal of cellular waste can have a duration lasting up to approximately 6-8 weeks. Throughout this sub-acute phase, the main pathway involved is the cyclooxygenase (COX) pathway. The final stage is known as the chronic phase, where remodelling and maturation of the original injury or trauma takes place. Once the inflammation inducer has been removed, the process of wound healing and/or tissue repair occurs, where damaged tissue is regenerated or they may be replaced with collagen strands and fibroblasts to begin the remodelling process. When collagen has been generated, the strands are progressively replaced by other materials and they adapt to the original tissue. If the inflammation continues, or the structures further destruct, scar tissue or fibrosis follows. This chronic phase can last months to years, depending on the type of injury and the inflammation. What is the difference between acute and chronic inflammation? Inflammation may present as acute or chronic and the main influence of this is the type and intensity of trauma. In acute inflammation, the onset is rapid with short-term symptoms which may be severe, whereas chronic inflammation has a long-term presentation with a prolonged duration that may last years. In some cases, chronic stressors causing inflammation can have a suppressive effect on the immune system in contrast to the acute stressors which enhance immediate adaptive immunity. In this scenario, sustained stressors may actually over-activate the immune system causing an imbalance of pro-inflammatory and anti-inflammatory mediators in the body, causing chronic inflammation. Chronic inflammation has a negative impact on overall health including our cells, tissues and organs which in-turn can increase the risk of developing disease and poor health states. Tips to help better manage inflammation Just as there are various factors contributing to the progression of inflammation, there are also multiple strategies for the management of symptoms, including pharmaceutical, physical therapies, dietary or lifestyle alterations and other complimentary or alternative medicine modalities. Some natural remedy suggestions may include herbal or nutritional sources with anti-inflammatory actions. The term ‘anti-inflammatory’ relates to a substance which has direct actions in reduces inflammation. Dietary food sources with anti-inflammatory actions can inhibit pathways such as the COX and therefore the inflammatory mediators such as prostaglandins, TNF, IL etc. described earlier also provide benefits to inflammatory conditions. Overall, an anti-inflammatory diet would ideally include higher intakes of antioxidant and fibre rich foods plus ensuring an adequate balance between healthy fats, proteins and carbohydrates. Try to avoid In inflammatory conditions, it is advised to limit the intake of refined carbohydrates i.e. white pasta, trans fats i.e. margarine, processed meats i.e. deli meats and sugars. It is best to avoid these food groups as they aggravate inflammation and contribute to inflammation by producing Advanced Glycation End (AGE’s) and may raise blood glucose levels, with cell damaging effects. Lifestyle suggestions to support the anti-inflammatory diet may include moderate physical activity to maintain a healthy weight range, reducing stress levels, allowing enough sleep for cell repair and recovery and managing any associated pre-existing conditions. It is also recommended to reduce alcohol intake and smoking as they can create inflammation driving toxins in the body. Fun Fact: Conditions ending in ‘-itis’ indicate inflammation of a specific organ, tissue or structure. For example: derma (skin) + itis (inflammation) = dermatitis

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One day your jeans zip up without a problem… the next day you’re undoing the top button or browsing for clothes with elasticated waistbands. Belly bloat, food baby, abdominal bloating, abdominal distension…whatever it’s called it’s uncomfortable! What causes bloating? A bloated stomach is that feeling of pressure or fullness in your belly. It may or may not be accompanied by distension, which is a noticeable difference in the size of your abdomen. A build-up of gas in the stomach and intestines is one of the most common causes of bloating. Intestinal gas can be caused by eating certain foods, particularly beans and cruciferous vegetables such as cauliflower, broccoli, and cabbage. Some foods are high in a type of sugar called FODMAPS. In people sensitive to FODMAP-rich foods, the small intestine doesn't always fully absorb these carbohydrates, and instead passes them to the colon, where they are fermented by bacteria and produce gas. FODMAPs don’t affect everyone equally, so while certain FODMAPs may make you feel bloated, you may be able to process others just fine. Eating too quickly, drinking through a straw, or drinking lots of fizzy drinks can cause you to swallow lots of air and make you feel full. Constipation can cause a build-up of faecal matter in the intestine leading to abdominal distension and bloating. Bloating can also be caused by medically diagnosed conditions such as food intolerances and intestinal disorders such as IBS (irritable bowel syndrome), IBD (inflammatory bowel disease, including Crohn’s disease and ulcerative colitis), and SIBO (small intestinal bacterial overgrowth). Is bloating the same thing as fluid retention? Yes and no. Fluid (water) retention, also known as oedema, is related to the kidneys, while bloating is usually related to the gastrointestinal tract. Fluid retention can make you feel bloated, but it doesn’t usually affect your abdomen as much as bloating caused by intestinal gas. Fluid retention occurs when excess fluid builds up in your body's circulatory system and generally causes swelling in your extremities, such as your feet, ankles, legs and hands. A common sign of fluid retention is when your rings feel tight on your fingers, or your ankles are swollen after sitting down for a long time. A diet high in carbohydrates, sugar and salt can cause your body to retain water, leading to that feeling of puffiness and heaviness. Fluid retention can also be caused by hot weather and hormonal changes. What can I do about bloating? Bloating that comes and goes is usually digestive-related and tends to disappear after a couple of days. It will often help if you cut down on salty foods, carbohydrates and fizzy drinks. If you have a food intolerance, or suspect that FODMAPS might be the issue, try eating less of the problem foods for a while. Keep a food diary for a couple of weeks, noting everything that you eat and drink and when bloating troubles you most. If you find you have a regular problem with certain foods though, you should consult a doctor or dietitian before making any permanent dietary changes. Adopting a few simple lifestyle changes may also help. Avoid chewing gum Eat slowly Avoid drinking from a straw Drink plenty of water If you suffer from constipation, try eating more high-fibre foods, increasing the amount of water that you drink, and exercising regularly. It might also be helpful to try taking probiotics. These can support a healthy gut bacteria population and help your digestive system moderate the effects of a bloated stomach. If bloating or fluid retention persists for more than a couple of days, or is accompanied by pain or diarrhoea, then you should speak to a doctor.

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The Benefits Of Detox Drinks

3rd September, 2021

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