Rob Clark, Natura Medica’s nutrition expert, examines some simple approaches to detoxification.

There are many different approaches to detoxifying the body. They range from cutting out alcohol, coffee and processed foods to cutting out food altogether! Obviously for those of us living and working in the northern hemisphere cutting out food in the middle of winter is not a good idea. So lets look at some practical and simple ways in which we can give the body a bit of spring clean without going to extremes.

Is your digestive system overworked and under paid?

During the festive season we usually eat too many rich, hard to digest foods which are often devoid of the nutrients and fibre that we need to support digestive function. Further to this, excess alcohol can actually discourage the growth of the beneficial bacteria that help to kill off harmful bacteria and yeasts. This can contribute to IBS type symptoms, bloating or constipation which may leave us feeling tired, run down and generally unwell.

Firstly remove all hard to digest foods.

This includes, red meat, dairy – especially cheese, processed foods, saturated and damaged fats e.g. fried and processed vegetable oils.

Cut out foods that support the growth of bad bacteria.

This includes sugary foods and refined carbohydrates such as biscuits and white bread and all alcohol.

Increase foods that support the growth of good bacteria.

Eat some live yoghurt or Soya yogurt - make sure it includes bio cultures. These cultures acidify the colon, which will discourage the growth of harmful bacteria and yeast.  Alternativly, try a probiotic supplement. Adding garlic to the diet will also help as this can also kill of the bad guys but has been shown not to harm beneficial bacteria.

Increase soluble fibre.

Soluble fibre is found in many fresh fruit and vegetables. It’s more soothing than the insoluble fibre that is found in the husks of grains (eg bran). It is beneficial because it forms a gel-like substance, which forms bulk and absorbs excess fats, hormones and toxins. A cheap and easy way of getting soluble fibre into the diet is to take psyllium husks. Simply mix two teaspoons in a glass of water or juice and drink immediately; you need to follow this with one more glass of water. The husks will expand slightly in the stomach which will impart a feeling of fullness. I also recommend adding two tablespoons of aloe vera juice to the mix which helps to sooth the digestive tract. Some studies have also shown that aloe vera destroys or inhibits the spread of bacteria, viruses and fungi. Another great way of increasing vegetables in the winter is to eat soups. Cabbage and lentil, carrot and coriander, tomato and chilli are all great winter warmers. Note that you should avoid having the usual bread roll with your soup. Wheat is best avoided during a detox programme. It can contribute to bloating and the refined flours that are commonly used are often devoid of fibre and can have a clogging effect on the digestive tract.

Increase fluid intake.

Start the day with a mug or two of hot water and lemon. You will notice that this cleansing drink is warming yet refreshing. You can also add a few slices of fresh ginger which will help with digestion and discourage winter colds.

In addition to the above, aim to consume two litres of water per day. If you are someone who feels the cold carry a flask of hot water with you and sip this throughout the day. Replace tea or coffee with green tea which is high in antioxidants. If you must, have just one regular tea or weakish coffee per day. You may also want to try dandelion coffee. This herb is particularly helpful as it help the liver to produce bile and helps remove toxins.

Support the liver with milk thistle.

Take milk thistle extract for one month. Milk thistle (Silybum marianum) has many benefits for the liver. It can fortify the liver, which is important because the liver is used to process fats, toxins, foods, chemicals, drugs, pollutants and alcohol. The herb helps to prevent the depletion of glutathione which is essential for the detoxificaiton process. It is also a powerfull antioxidant and can also help with the regeneration of liver cells which can get damaged over time. Milk thistle can aid in protecting the livers of alcoholics or those recovering from alcohol abuse. Milk thistle is a very safe herb to take with virtually no side effects. However it may produce a laxative effect in some people for a day or two.

How long will you need to follow this programme for?

This depends on how toxic you are. Generally most people should follow the programme for 2 weeks to a month. Good luck.