Detox Program

The hydrochloric acid in your stomach kills bacteria; your colon readies wastes for expulsion; your skin secretes toxins via sweat.

The tiny vessels that make up your lymphatic system act like garbage trucks that shuttle fluids, fats, and waste throughout your body, channeling these to your liver, which constantly filters and purifies the blood. ("The liver decides which substances the body needs, and which to purge," Gittleman says. "It's the key to life.")

Looking deeper into this body detox process, and you'll see that all this activity begins at the cellular level with glutathione, a molecule made up of amino acids. Just as we identify trash by placing it at the curb, glutathione binds with harmful wastes, tagging them for expulsion from the cell. Normally, the availability of glutathione adjusts according to the amount of toxins present.

But there are limits. "Pesticides, herbicides, heavy metals--we get rid of these with the help of glutathione," says Sharol Tilgner, N.D., a naturopathic physician and owner of Wise Acres Herbal Educational Center in Pleasant Hill, Ore. "But as we do more damage to the planet, our bodies need to work harder. Glutathione gets used up more quickly--faster than we can replace it."

If too many harmful agents accumulate, your body is unable to detox and expel them, that needs a detox program. The mercury your liver can't eliminate, for example, likely ends up in your hair, while xenoestrogens take up residence in your fat cells. This "body burden" can result in immediate problems like fatigue, headache, and low-back pain, and over time, it may create conditions ripe for disease.

The new renew thing detox program

"People used to take up detox program as part of the old puritanical idea that our bodies are dirty, evil, and in need of purging," says Tilgner. "But our bodies are these beautiful temples that extract all the nutrients and fluids we need from food and get rid of what we don't need. So the question is really: How can we restore normal body function and elimination?"

The answer is easy: This spring, earmark three days for a detox program, renewing and supporting your organs of elimination. Detox vary in intensity and duration, but effective ones blend nutrition, herbs, rest, and movement to stimulate and enhance our own natural systems, says Scott Blossom, a yoga therapist and practitioner of Traditional Chinese Medicine and Ayurveda in Berkeley, Calif.

"Clearing your schedule for a detox program allows you to watch, moment to moment, the cause and effect of food and lifestyle choices that often remain unnoticed," notes Blossom. It also provides a time for reflection and fresh insights into how diet and lifestyle habits are serving to support or undermine our health, he adds.

Opposite, you'll find a recipe for a basic detox program; you can follow it exactly or adjust it to meet your personal needs. It calls for a light diet, herbs to support organ function, and beneficial yoga poses. This cleanse provides the benefits of fasting without the hardships. (When toxins are released from fat reserves during a fast, the body has insufficient nutrient support to rid itself of them, says Gittleman; this often results in headache, fatigue, and other problems, so anyone tempted to fast should consult a physician.)

As you detox your inner body dwelling, take time to purge your outer environment as well. Do you slather yourself with lotion containing artificial colors? Do you fill your shopping cart with only non-organic foods? Bit by bit, you can lessen your body's toxic load, leaving more energy for battling the factors you can't control.

"We are creatures of habit," affirms Blossom. "We get into familiar patterns of eating, moving, resting, thinking, and feeling that aren't necessarily optimal, and a detox creates the opportunity to see things from a new perspective." In this sense, a spring detox program challenges those bad habits and sets a standard for a healthier lifestyle--one that mitigates the need for detox your body in the first place.

5 Detox Herbs

Your detox program should support the organs and systems that naturally neutralize and eliminate toxins. These five botanicals offer a great start:

1) Milk thistle (Silybum marianum), known for centuries as a liver cleanser, has been clinically shown to increase levels of glutathione, the amino-acid compound that's necessary for toxin removal. Take a teaspoon or two of the ground seeds twice a day, or ingest it as a tea or tincture, or in capsules, according to package instructions. (Sylimarin, which is a complex of flavolignans, is another option.)

2) Licorice (Glycyrrhiza glabra) supports the liver, the adrenals, and the immune system. It also acts as a gentle laxative. Take it as a detox tea drink or tincture according to package instructions. Licorice may not be appropriate for patients with high blood pressure, so consult your doctor before using it if you are at risk.

3) Dandelion (Taraxacum officinalis) stimulates the gallbladder, the kidneys (as a diuretic), and the liver for detox, increasing bile production. The more bitter, the better, advises herbalist Sharol Tilgner, N.D., at least in terms of increasing the liver's ability to function optimally. Harvest some fresh, or purchase as a tea.

4) Schisandra (Schisandra chinensis), a Chinese tonic herb, is a multitasker for body detox. "It's an antioxidant, an anti-inflammatory, a liver protector--they keep finding out more about it," notes Tilgner. Chew the berries, drink the tea, or take 10 to So drops of tincture, up to four times a day. (Talk to your doctor if you have high blood pressure.)

5) Burdock (Arctium lappa), the detox herb of our grandparents, can today back up its traditional use with research. It helps protect the liver and clears toxins that lead to skin eruptions like eczema and
* Apples and grapes are high in fiber to detox the colon. "The pectin present in apples helps detox the gut, while the phytonutrients in grapes support the immune system, which in turn addresses toxins in the body," says integrated-medicine specialist Elson Haas, M.D. Both fruits are easily tainted by pesticides, so buy organic if possible.

* Artichokes are a source of ditox and liver-supporting cynarin. "Artichoke not only detox this organ," says holistic nutritionist Ann Louise Gittleman, Ph.D., "but also helps convert the inactive T4 thyroid hormone to an active T3, which helps to increase metabolism and weight loss. Artichoke also helps the liver decongest fats."

* Cranberries kill bacteria in the urinary tract and contain digestive enzymes that detox the lymphatic system, says Gittleman. Unsweetened cranberry juice is available at health-food stores.

* Leafy greens like chard, kale, spinach, dandelions, chickweed, and salad leaves not only are among the most nutrient-rich vegetables, they help detox the GI tract, according to Haas. Buy organic--or collect fresh greens that are harvested in spring from untreated soil.

* Lemons contain antioxidant, antiseptic, and detox substances. Once ingested, lemon's alkaline effect helps counter excess acid, while its high vitamin-C content bolsters the immune system.

* Whey, a milk protein that's rich in amino acids, offers immune-system and bone support. Research has shown it also helps the body produce more glutathione, facilitating toxin removal. Herbalist Sharol Tilgner, N.D., advises buying the undenatured whey power (which needs refrigeration).

Detox Diet Include the following on each day of the program:

* 8 ounces of lean protein.

* Fresh vegetables, steamed or raw, favoring leafy greens (spinach, kale) and high-fiber options (broccoli, celery). Eat as much as you want.

* 4 servings of fruit, including 2 organic apples for fiber.

* Lots of filtered water, as well as the Master Cleanser and Cranberry Elixir as prescribed.

MASTER DETOXER  Elson Haas, M.D., founder and director of the Preventive Medical Center of Matin in California and author of The New Detox Diet, recommends starting each day of your body detox with this libation. Mix the ingredients together, and drink immediately.

8 ounces filtered water

2 tablespoons lemon juice

1 tablespoon maple syrup dash cayenne pepper

CRANBERRY ELIXIR Ann Louise Gittleman, Ph.D., author of The Fast Track One-Day Detox Diet, suggests this tonic concoction. Mix the ingredients together in a glass, and drink immediately, it's the real thing for detox.

1 ounce unsweetened cranberry juice

8 ounces water

2 teaspoons green superfood (chlorophyll/ antioxidant) mixture, such as Sweet Wheat wheatgrass powder

Three-Day Detox Program

You can expect visible results when you follow a healthful detox plan such as this one. Drink plenty of filtered water each day, take a multivitamin, and allow time for extra sleep. Whey protein powder, milk thistle seed, tincture of schisandra, flaxseed oil, dandelion tea, cod liver oil, and green superfood are available at natural-foods stores. (Prepare the milk thistle seed in a coffee or nut grinder, and store in the refrigerator for up to a week.)

Day 1

MORNING

* Drink 8 ounces of Master Cleanser and 8 ounces of Cranberry Elixir.

* Take I tablespoon of organic flaxseed oil and I tablespoon of cod liver oil.

* Take 50 drops of schisandra tincture.

* Yoga Pose: Cobra. Lie on your stomach with legs outstretched. Place your palms on the floor near your rib cage. Inhale as you press your hands into the floor and lift your chest, keeping your hips anchored on the floor and pressing down with your pubic bone. Hold for 3 to 5 smooth breaths, then lower to the floor. Repeat 3 times. (According to yoga therapist Scott Blossom, the Cobra Pose puts pressure on the abdomen, assisting elimination.)

AFTERNOON

* Take 2 packets of whey protein.

* Take 2 heaping teaspoons of ground milk thistle seed.

* Drink 1 cup of dandelion tea.

* Clean up your environment. Swap your household glass cleaner, bathroom scrub, and floor wax for natural alternatives from the health-food store. Or save money by making your own greener cleaners with natural ingredients such as vinegar and borax. (For more details, see "Lean & Green Spring Clean" on page 87.)

EVENING

* Drink 8 ounces of Cranberry Elixir.

* Take I tablespoon of organic flaxseed oil.

* Take 50 drops of schisandra tincture.

* Yoga Pose: Corpse (see below).

Day 2

MORNING

* Drink 8 ounces of Master Detox and 8 ounces of Cranberry Elixir.

* Take I tablespoon of organic flaxseed oil and 1 tablespoon of cod liver oil.

* Take 50 drops of schisandra tincture.

* Yoga Pose: Lying Twist. Lie on your back, your arms stretched out to the sides, in line with your shoulders. Bring your knees to your chest. Slowly let both knees fall to your left side; turn your neck and look to the right. Breathe for a few moments, then return your knees to center and repeat on the opposite side. (Doing twists massages the internal organs, encouraging sound digestion, improving circulation, and helping to detoxify the organs, says Blossom.)

AFTERNOON

* Take 2 packets of whey protein.

* Take 2 heaping teaspoons of ground milk thistle seed.

* Drink I cup of dandelion tea.

* Commit to organic food for detox. If you can't afford to buy all organic, start with one or two foods you consume most (milk or eggs, for example), or those most likely to be contaminated with pesticides (peaches, strawberries, apples, spinach, nectarines, celery, pears, cherries, potatoes, and sweet bell peppers).

EVENING

* Drink 8 ounces of Cranberry Elixir.

* Take I tablespoon of organic flaxseed oil

* Take 50 drops of schisandra tincture.

* Yoga Pose: Corpse (see below).

Day 3

MORNING

* Drink 8 ounces of Master Detox and 8 ounces of Cranberry Elixir.

* Take 1 tablespoon of organic flaxseed oil and 1 tablespoon of cod liver oil.

* Take 50 drops of schisandra tincture.

* Yoga Pose: Seated Forward. Fold. Sit with your legs crossed and back straight. Slowly lean forward, relaxing your neck, shoulders, and spine into a comfortably rounded position. Remain folded for 5 to 10 smooth breaths, then rise up, switch the cross of your legs, and repeat. (Forward folds put pressure on the legs, triggering the liver, gallbladder, and lymph channels and promoting proper elimination patterns, says Blossom.)

AFTERNOON

* Take 2 packets of whey protein.

* Take 2 heaping teaspoons of ground milk thistle seed.

* Drink I cup of dandelion tea.

* Reassess your beauty routine. Pick one or two detox products to swap for natural options. Start by assessing your skin cream, since the ingredients end up in your bloodstream.Visit ewg.org/reports/skindeep to assess the toxicity of common cosmetics.