LYNDHURST, Ohio--Last month, we discussed the role of toxins in both our food supply and our personal care products. We also reviewed concerns regarding plastics, from the off-gassing of plastic products like shower curtains and children's toys to the Bisphenol A (BPA) that can leech out when plastic is heated (do not microwave your plastic containers).
This month, we will look at the role of toxins in our food supply as well as tools to properly detoxify your body - allowing you to function at the highest level.
First, I need to make a correction from last month's article. I incorrectly stated that wheat may come from GMO (genetically modified organism) sources. That is incorrect. At this time, the USDA has not approved GMO seed for wheat. Our wheat has been genetically engineered to its current form but we cannot call it GMO. Sounds like semantics but I want to be accurate. Anyway, let's review the top GMO crops in the U.S. so we are all on the same page.
Numbers one, two, and three on the list of GMO seeds are corn, soy, and cottonseed. More than 90 percent of these three seeds come from GMO sources. Cottonseed is often used to make vegetable oil, margarine or fried foods. Other crops that are primarily GMO include canola and sugar beets. I was surprised to learn that over half of all sugar in the U.S. comes from sugar beets.
Whether or not GMO seed is harmful to humans is still up to debate. Long-term scientific data will ultimately provide us with those answers. My preference is to avoid GMO seeds to the best of my ability and not wait for that answer. My concern is with the herbicides and pesticides used to treat crops, specifically the GMO crops. The most common of these is a weed killer called Roundup, which contains the active ingredient glyphosate. In 2015, the 0World Health Organization stated glyphosate is a probable cause of cancer in humans and animals.
We use a lot of Roundup
Researchers from MIT have found that Americans spray upwards of 200 million pounds of Roundup on their yards and farms every year. According to the Environmental Protection Agency, the U.S. represents 25% of the total world market on herbicide usage. In 2007, the most recent year for which such numbers are available, we used an estimated 180 to 185 million pounds of glyphosate, more than doubling the amount used just six years before.
The diseases to which glyphosate may contribute include inflammatory bowel disease, obesity, depression, ADHD, autism, Alzheimer's disease, Parkinson's disease, ALS, multiple sclerosis, cancer, infertility and developmental malformations.
There is enough concern over toxicity attributed to glyphosate that all of us should pause and really think about our own exposures from our food supply and our risk for chronic disease.
Now that we have an understanding of the toxic exposures we face -- chemicals in processed foods, glyphosate in GMO foods, BPA in plastics, and parabens and phthalates in our personal care products - we have to ask, what can we do to optimally detoxify the body?
Healthy microbiome = healthy you
Patients often ask me about monthly detox programs or scheduling intermittent colonics. Ideally, we should try and help our body detoxify daily. We have access to many foods that are not only delicious, but act as natural detoxifiers.
Foods that are rich in Omega-3 Fatty Acids, like cold water fish (wild, not farm raised) help to reduce the body's overall level of inflammation. Salmon, sardines and halibut are prime examples. Nuts (ideally walnuts and almonds) and seeds are also rich with Omega-3 Fatty Acids. The more we consume Omega-3 Fatty Acids and eliminate Omega-6 Fatty Acids (found in margarine, mayonnaise, vegetable oil and safflower oil), the lower our overall level of inflammation.
Keeping our microbiome (the 100 trillion organisms keeping us healthy) functioning at an optimal level is key to a good detoxification program. Fermented foods like sauerkraut, kimchi, asparagus, garlic, onions and anything pickled help to feed our good bacteria what they need to thrive. This can help to normalize digestion, reduce bloating, constipation, and diarrhea and, most importantly, enhance the overall health of our immune system. A healthy and vibrant microbiome will equal a healthy and vibrant YOU.
Speaking of constipation, if our bowels are not moving with regularity, it is often an indicator that we are not detoxifying to an optimal level. Doctors often talk about the need to increase both water and fiber in the diet - both of which are great to help us move in the right direction (pun intended). Foods like fruits, oats, lentils, raspberries, and beans should be consumed regularly to keep us regular. A bonus to consuming these foods is that they act as prebiotics - the very foods that our microbiome like to eat. This in turn will also help to lower - say it with me - inflammation. Awesome, isn't it!
The liver is a major filter of the body's waste and anything we can do to promote a healthy, functioning liver will go a long way to helping us detoxify. Foods like brussel sprouts, broccoli, cauliflower, onions, kale, and garlic help to optimize the liver's function in identifying and removing waste and toxins from our blood stream.
The kidneys are also important organs in that they remove waste and toxins from the bloodstream. Optimal hydration - and therefore avoiding dehydration - will be critical to assisting the kidneys in their detoxification role. Water intake will certainly be important in helping the kidneys to detoxify. But we can also consume foods like watermelon, lettuce, eggplant, zucchini, peppers, and cantaloupe, which are loaded with water.
Recent studies have indicated that we are overexposed to metals like mercury in fish (tuna) and lead in our water (Flint, Michigan). At the Cleveland Clinic Wellness Institute, our providers see the detrimental effects of heavy metal exposures every single day, from our patients who suffer debilitating chronic diseases. We can help to detoxify heavy metals by consuming parsley, cilantro, turmeric, cabbage, kale, broccoli, cauliflower, brussel sprouts, green apples, grapes and carrots.
Exercise, love-making help, too
Another way to help detoxify the body (and one that may be overlooked) is through sweating. Activities that get your sweat glands flowing will help the body to eliminate unwanted toxins. Whether it is a run outdoors, working out at the gym, quiet time in the sauna, or simply making love, the perspiration that we produce from our activity will help us to detoxify.
The keys to achieving the highest quality of life are simple - optimal nutrition, daily exercise, stress management, and proper sleep hygiene. Looking through the lens of optimal nutrition, there truly is great news. When we eat REAL WHOLE FOODS, what our body truly requires to function at the highest level, we do two things. First, we feed our microbiome in a healthy and mindful way. Second, we can detoxify those harmful chemicals and other toxins that aim to hurt us.
Until next time, be well.
Dr. Daniel Neides is the Medical Director and Chief Operating Officer of the Cleveland Clinic Wellness Institute