In a study led by Professor Masashi Yanagisawa at the University of Tsukuba in Japan, researchers focused on how gut microbes impact sleep patterns. Microbes alter their environment, producing neurotransmitters like serotonin that play a pivotal role in sleep patterns and happiness.  Masashi and his team took two groups of mice and fed them both the same diet. The only difference was that one group was given a “powerful cocktail of antibiotics,” known to decimate the gut microbe population.  Then they compared the gut microbiota of both groups after four weeks. Professor Yanagisawa explains, “We found more than 200 metabolite differences between mouse groups. About 60 normal metabolites were missing in the microbiota-depleted mice, and the others differed in the amount, some more and some less than in the control mice.”

The next stage in the study was to inspect what these metabolites (microbes) actually do. Finding that neurotransmitters were most impacted, due to the depletion of microbes designed to produce brain hormones. They found that “the tryptophan-serotonin pathway was almost totally shut down.” The mice consuming antibiotics had almost no serotonin. Additionally, these mice were deficient in microbes associated with B6 production, further affecting the communication between neurons in the brain. They also looked at brain activity via EEGs and found that the microbe deficient mice were more active during the day when mice should be sleeping. Yanagisawa concluded “We found that microbe depletion eliminated serotonin in the gut, and we know that serotonin levels in the brain can affect sleep/wake cycles,”

Why Is Detoxification Important?

Every day your body produces several byproducts known as “free radicals.” If these toxins are not cleaned out, they can wreak havoc on your body. You can liken it to not taking the bins out of your kitchen. Over just a few weeks, your kitchen will be a prime target for pathogens and vermin. 

The same is true for your body, on a micro-level.

However, your body is intelligent. It has several metabolic mechanisms that mop up these free radicals. 

In addition to free radicals, we’re living in ever-more toxic environments. Cosmetics, pesticides, aerosols, and pollution all place a heavy burden on your detoxification pathways. 

Your body is resilient. But there’s only so much that your organs of elimination can take. It’s therefore important to go the extra mile to support your bodies natural detoxification pathways.

This includes taking steps to form healthy lifestyle habits that promote wellbeing. 

Learn more: Why do we need antioxidants? 

Support Your Detoxification Pathways With Nutrition

An increasing body of evidence points to food-based nutrients and their effects on boosting health.

Whole food has been studied extensively in the area of Lifestyle Medicine and Functional Medicine. 

A wide range of whole foods have been found to assist in transforming and eliminating toxins. Increasing bodies of evidence suggest that these foods help modulate enzymes in your metabolism.

Detoxification enzymes help remove damaged cells, such as those that have undergone oxidative stress. 

What Foods Help With Detoxification?

Some of the best evidence-based foods that you should be eating to support your detoxification pathways include:

• Berries – blackberry, black cherry, grapes, black currant, and red currant
• Cruciferous vegetables – broccoli, cabbage, cauliflower, and rocket (arugula)
• Soy – non-GMO organic soy or fermented soy is optimal
• Garlic – fresh and organic 
• Turmeric
• Green Tea

All of the above foods have been extensively tested and found to promote the expression of specific enzymes and genes of detoxification. 

Related: Sour Cherries for sleep; who knew?! 

The Great Lymphatic System | Movement is Vital

Exercise activates the junk removal systems of the body. Namely, your lymphatic system.  Unlike your blood – your lymph fluid (A.K.A white blood cells) has no central pump. We, therefore, rely on the motion from our muscles for the lymph fluid to move. 

A lack of physical activity interrupts the lymphatic flow and can lead to a build-up of toxins in the human body. Moving the lymphatic fluids through exercise or lymphatic massage can improve the circulation of lymph fluid, optimizing excretion of waste material. 

Research shows a strong relationship between moderate exercise training and illness risk. Consistent exercise improves immune regulation. Lymph nodes or lymph glands play an essential role in the immune system.  They’re connected to your lymphatic system by lymphatic vessels. Lymph nodes are filled with B and T cells that work to defend the body by breaking down foreign particles and fighting infection.

7 Lifestyle Factors that Impact Health and Wellbeing

Previously dismissed by busy doctors as superficial aspects of life. We’re now beginning to see the emergence of lifestyle medicine in mainstream medical practices. The seven key areas of focus for improving overall health are:

• Diet and nutrition
• Physical activity and exercise
• Sleep hygiene 
• Stress reduction and mental health
• Harmful substance reduction or cessation (eg. alcohol, drug use, or smoking)
• Healthy relationships
• Detoxification

Medical opinion has shifted from a merely pharmacological perspective to a more holistic outlook on health. Taking all of the above factors into consideration. Detoxification is one of the most important factors.

In Conclusion

There are no shortcuts to health. Building up healthy daily routines, and ensuring that you cover all of the 7 lifestyle factors (above) that will help boost overall health and wellbeing. Detoxification happens naturally when your body is filled with nutrition and is not overburdened with toxins. Rather than being overwhelmed by all of the changes that you might have to make. Pick a few things that you can do today to help remove toxins from your body. That might be drinking enough water, eating a salad and going for a brisk walk.

Detoxification Pathways FAQs

What’s a Good Detox Drink?

There are lots of great detox drinks available. I’ve outlined seven of my top picks below:

• Alkaline water
• Lemon water
• Freshly made green juice
• Fulvic trace minerals in water 
• Green tea
• Dandelion and burdock, with no added sugar
• 2 tablespoons of apple cider vinegar in 500ml water

How Can I Clean My Stomach/ Gut Naturally?

Eating a wide variety of whole foods such as green leafy vegetables, act as a broom and sweep your stomach and intestines clean of toxins and free radicals. Many people make the mistake of thinking that detoxification is restrictive. It’s quite the opposite. Eating detox foods, with a wide range of nutrients will power up your metabolism and provide you with lots of energy. 

Many other foods that are consumed in the west are too acidic and clog up your system. Such as processed meats, sugar, bread, and cakes. If you want to cleanse your gut, then make these western foods your enemy. You’ll want to fuel up with healthy nutritious foods. Crowding out the nasty junk food that’s hard to avoid. 

IMPORTANT NOTE: Your gut is made up of trillions of microbes. These adapt depending on the food you eat and the environment that you are in. Therefore, if you want to make your gut happy. Feed your microbes a wide variety of healthy fruits, vegetables, nuts, and seeds. 

These foods are known as “prebiotics”, and they help the good bacteria thrive. To speed up this process you could consume a probiotic supplement. 

What can I drink to detox my liver?

If you are serious about detoxing your liver, I’d suggest reading the “9-day Liver Detox” book by Patrik Holford. It takes you through a step by step process to cleanse your liver naturally.

How Do I Unblock My Detox Pathways?

Your detox pathways can become clogged with toxins and inflammation. Therefore eating anti-inflammatory whole foods will help to unblock your detox pathways. Also ensuring that you drink enough high-quality water, and you’re moving your body will help. 

You can also take supplements that will help your body flush out the colon. But it’s important to note that they should be used as part of a healthy lifestyle.

Rather than relying on supplements, use them to kick-start your journey to vibrant health.