Archive for the ‘diet and nutrition’ Category

What Helps Improve Cognitive Function for Lyme Patients?

https://www.globallymealliance.org/blog/what-helps-improve-cognitive-function-for-lyme-patients

What Helps Improve Cognitive Function for Lyme Patients?

by Jennifer Crystal on June 2, 2021

<span id="hs_cos_wrapper_name" class="hs_cos_wrapper hs_cos_wrapper_meta_field hs_cos_wrapper_type_text" style="" data-hs-cos-general-type="meta_field" data-hs-cos-type="text" >What Helps Improve Cognitive Function for Lyme Patients?</span>

When Lyme disease bacteria (spirochetes) cross the blood-brain barrier, they can cause myriad neurological impairments and nervous system inflammation. Neurological Lyme disease can manifest as brain fog, memory loss, word and song iteration, confusion, anxiety and depression, sleep disturbancesand more. “Lyme brain” is terribly frustrating for patients who could once multitask, but now lose their train of thought mid-sentence, or can’t find their way to the store. Many have written to me to ask what helped me improve cognitive function. Here’s what helped the most:

  • Pharmaceutical treatment: Lyme is a bacterial infection, and you can’t improve cognitive function without killing the bacteria that’s causing it. Sometimes symptoms can get worse as bacteria die off faster than your body can eliminate them (a Herxheimer reaction), but in my experience, the payoff is worth the temporary increase in discomfort and decrease in capabilities. Your doctor may want you to pulse antibiotics in order to give your body time to recover. There are particular antibiotics that work best to penetrate the blood-brain barrier and improve cognitive symptoms. Because every single case of tick-borne illness is unique, there is no set protocol, but your Lyme Literate Medical Doctor (LLMD) can tailor one to your needs.
  • Supplements: Certain supplements can help reduce inflammation and neurotoxins. Glutathione and Essential Fatty Acids are two that are commonly used (but again, I can’t give specific medical advice; you need to check with your LLMD about which supplements, and what dosage, would be appropriate for you). I’m wary of doctors who sell supplements themselves (you want to make sure your health, not their financial gain, is their top priority). Though supplements may seem good because they’re “natural,” they can have side effects and contraindications, so don’t always assume that natural is better. For me, I’ve needed a combination of both pharmaceutical treatment and supplements to improve all of my symptoms of Lyme disease, babesiosis, and ehrlichiosis.
  • Rest: Your body needs adequate sleep to heal. This can be really hard to come by for Lyme patients, and it also can be aggravating and downright boring to be in bed all the time. But your body is working really hard to fight infection, and it needs all the rest it can get in order to do so. Even now, a decade into remission, I still can get neurologically overstimulated and experience a flare-up of cognitive symptoms. When that happens, I need to wind down, give myself some quiet time, and get extra sleep.
  • Anti-inflammatory foods: In my post “The Lyme Diet,” I discuss foods that help with reducing inflammation. There are good foods to avoid, like gluten and processed sugar, and good foods to include, like fruits, vegetables, and proteins. Certain foods have antioxidant properties. Whether eating them has helped my cognitive function, I can’t say for sure, but I know it hasn’t hurt, and I’ll take any excuse to have a piece of dark chocolate!
  • Pacing: It can be enticing to keep reading a book that you’re really into, or to binge watch a show, but doing either can be taxing on a Lyme-riddled brain. Often, I don’t know I’m overstimulated until it’s too late. I feel fine reading one page, and then another, and then all of a sudden, my head feels like it’s full of molasses. I’ve learned to stop while I’m ahead. You might tell yourself, “I have to stop reading after two pages, even if I feel fine, and rest for twenty minutes.” Eventually, as your infections get better, you’ll be able to do more, but you have to think of improving cognitive function as a marathon, not a sprint.
  • Making lists: Because memory can be so impacted by tick-borne illness, it can help to make to-do lists for each day. You can literally write down tasks like “shower” and “eat lunch,” and check them off when you’ve done them (it’s especially helpful to set reminders, either in writing or on your phone, to take your medications). Write out only what you can handle for one day at a time, and put other items on lists for later in the week. Remember to include self-care items, too, like “rest” or “take a bath.”
  • Neurofeedback: This non-invasive brain training program helps your brain to work optimally (the system I use is called Neuroptimal). I use it to help quiet my brain down; others use it to sharpen their thinking. The process uses your brain’s own information to figure out what it needs. It’s a relaxing process that involves watching kaleidoscope images on a screen (you can close your eyes if those feel overstimulating) and listening to gentle music while sensors are attached to your head. You’ll hear occasional skips in the music, which are signals that help your brain get back to its optimal state. Neuroptimal is great because it works on the whole brain at once. The neurofeedback practitioners I’ve worked with have cautioned against doing neurofeedback that only works on one section of the brain at once, saying this can actually worsen Lyme brain. I first got connected with my practitioner through a sleep clinic (which meant that sessions were covered by insurance). Your LLMD may want to do a sleep study, or refer you to a practitioner; you can also find one through the Neuroptimal site.
  • Body work/cranial sacral massage: I do a type of hands-on therapy called Integrative Manual Therapy, which encompasses cranial sacral therapy and neurofascial processing. This gentle, light touch helps lymphatic drainage, and often calms my limbic system Easing these symptoms reduces my brain fog, allowing for better cognitive function. Some physical therapists offer this type of therapy (which again means that insurance can cover it).
  • Play word and memory games: To help sharpen my brain (and keep me busy), a friend used to play writing games with me over email. He’d set rules such as, “Tell a story about a dog using only three syllable words” or “Tell me the name of someone we went to school with, and then come up with another using the first letter of that person’s last name.” I think these games helped improve my memory. It was nice to do them over email because I could take as long as I needed to complete them.
  • Recall the music or games of healthier times: Memory care units for the elderly sometimes use music therapy to help prompt long-term memory. People struggling with short-term memory are often able to recall and sing entire songs from their youth. In the midst of convalescence, I played an old card game, “Scrooge.” This elaborate version of double solitaire requires memory, quick thinking, and strategy. These were not functions that I could generally execute well in those darkest days of illness, but while playing that card game, I suddenly could. When I won handily, my opponent quipped, “There’s nothing wrong with that brain of yours!”
  • Limit stimulation: I quickly learned that loud noises, crowded rooms, and flashing screens would stimulate my brain to the point of shut down, and then brain fog would settle in. By limiting the amount of time I spent on screens, and avoiding particularly fast-paced shows, I was able to keep my brain calm so I could engage in other activities like writing and reading.
  • Accept that there will be setbacks: Healing from tick-borne illness is not linear. You will regain some cognitive function, and then have periods of brain fog, and then start improving again. Eventually, if you follow your doctor’s protocol and stick to some of these tips, you should start to see more good days than bad. I still sometimes struggle with cognitive issues, but they are slight now. When I was at my sickest, I couldn’t read or watch TV. I mixed up my words. My head ached. Now, I can write, teach, read and watch TV in short segments, and generally carry on with good cognitive functioning, so long as I work to maintain my health.
Writer

Jennifer Crystal

Writer

Opinions expressed by contributors are their own. Jennifer Crystal is a writer and educator in Boston. Her memoir about her medical journey is forthcoming. Contact her using her email.

Email: lymewarriorjennifercrystal@gmail.com

Category:

Chiropractic Care for MSIDS, diet and nutrition, Lyme, Psychological Aspects, Sleep, Supplements

Clinical Considerations of Clostridia Bacterial Concerns

https://biocidin.wistia.com/medias/wxusy0cfns Go here for presentation (Approx 22 Min)

Part 1: Clinical Considerations of Clostridia Bacterial Concerns – Pathogenicity Mechanisms

Biocidin Education Series

For more:  

Category:

C-diff, Candida, diet and nutrition, Gut Health, Herbs, Supplements

Do You Really Need a Multivitamin?

https://vitalplan.com/blog/do-you-really-need-a-multivitamin?Do You REALLY Need a Multivitamin?

Do You REALLY Need a Multivitamin?

By Dr. Bill Rawls Posted 05-07-2021

I’ve been on the fence as to whether or not to take multivitamins for my whole life. Growing up in the 60s and 70s, there was always a bottle of multivitamins on the breakfast table. Every morning, each person at the table would take their turn. The basic “One A Day” was popular at the time, but chewable products were also making their debut. Flintstones were my favorite — they tasted like candy.

The idea of taking a multivitamin came with America’s shift toward processed food products in the mid-20 century. Fast food was a radical change from freshly prepared meals that had been the norm, but ready-made foods seemed to be a better fit for the fast pace of American life. Not only that, processed foods were specifically designed to appeal to our preferential tastes for carbohydrates and fats. I don’t think anyone thought that these new foods were nearly as nutritious as the freshly prepared foods people had been eating before, but that was okay; multivitamins were there to fill the void.

Both fast foods and multivitamins became the standard that is still with us today. Currently, half of all Americans and 70% of those over 65 take a multivitamin product.

The big question is: does taking a multivitamin really do anything?

white plastic bottle, tablets arranged into a question mark, blue background

Most average “once-daily” multivitamin products contain synthetic forms of vitamins and minerals. These aren’t the same as the forms of vitamins and minerals found in natural whole foods. When someone takes a standard multivitamin, the body has to expend energy to convert these synthetic substances into a form the body can actually use, which seems to defeat the whole purpose.

On top of that, numerous clinical studies failed to show a clear benefit of taking multivitamins for improving health or reducing the incidence of chronic illness and cancer. As recent as 2018, research published in the Journal of the American College of Cardiology reviewed data from 179 individual trials and concluded that multivitamin supplements did not help prevent or improve cardiovascular disease. Another study examined data from more than 30,000 people over six years. It likewise found that people who took multis and other nutrient supplements had about the same risk of dying as those who didn’t take a multivitamin.

That being said, some people still feel more comfortable taking multivitamins just for peace of mind. They believe by taking extra vitamins and minerals, their bases are covered if they don’t always eat healthily or are stressed.

And who isn’t stressed sometimes? Maybe when people are under stress or even as we age, we do need a little extra support.

At different points in my life, I’ve gone back and forth between taking and not taking multivitamins regularly. Growing up, I took them every day. After becoming an adult and shifting to a healthier diet, I felt that multivitamins weren’t as necessary, and I gave them up. Later in middle age, a health crisis precipitated by Lyme disease caused me to rethink a lot of things, including whether to take multivitamins.

two types of Homeopathic supplements on wooden spoon

I read opinions from experts who felt that the reason why studies consistently failed to show benefit was that they were all using unnatural synthetic forms of vitamins and minerals. They reasoned that if the natural forms of the vitamins, termed bioavailable, were used, the outcomes could have been different.

There’s no doubt that our body burns up a lot more vitamins and minerals when we’re stressed, and I was definitely stressed. Though I was particular about following a healthy diet, I wanted to give my body any advantage it could get. I again decided to take a multivitamin, but this time, not just any multivitamin off the grocery store shelf.

I found a top-quality product that exclusively provided bioavailable forms of essential vitamins and minerals and started taking it regularly. Did I notice any difference? Maybe a little. I certainly couldn’t say it was more than embracing a healthy diet, but it did give me peace of mind. Though I was confident that it wasn’t doing any harm with the doses I was using, it certainly wasn’t a total solution to my ongoing health issues either. Perhaps I needed more than just a multivitamin.

Nourishment vs. Protection

Multivitamin products and herbal products often get lumped together under the category of natural supplements, but they couldn’t be more different. They both have value, but that value is as different as apples and oranges.

To understand the difference, you have to think about the body as a complex collection of living cells. The body contains several trillion cells of about 200 different types. A person’s health is a reflection of the health of the cells that make up that person’s body. If a person’s cells are all healthy and all the cells in the body are functioning in harmony, then that person is the definition of good health.

To function properly, a cell must receive a steady supply of pure water, oxygen, and nutrients. Nutrients, including carbohydrates and fats to generate energy, amino acids to synthesize new proteins, and vitamins and minerals for enzymatic functions, must all be absorbed through the intestinal tract.

Everything that happens inside a cell is a function of enzymes. We need vitamins and minerals because they are key components of enzymes. To function properly, cells need an adequate supply of vitamins and minerals, but having more than the cell can use at one time doesn’t add any benefit. In fact, saturating a cell with excessive vitamins and minerals could even be harmful.

Healthy green salad with avocado, mangold leaves, red beans and cherry tomatoes. Vegan snack, vitamins, vegetarian food and diet concept

No doubt, the best source of vitamins and minerals is a healthy diet. Still, if a healthy diet isn’t consistent, logic would suggest that supplementing with essential vitamins and minerals could be beneficial. That being said, supplemental vitamins and minerals must be supplied in the form that the body can easily use — dumping unnatural synthetic forms of vitamins in the body is like putting cheap gas into your car; it works, but it’s not the best thing for the engine.

The key takeaway is that bioavailable vitamins and minerals are necessary for normal cellular functions and that greater quantities of vitamins and minerals are required when cells are stressed, but that vitamins and minerals alone do nothing to protect cells from being stressed.

This is where a group of plant chemicals, called phytochemicals, goes above and beyond the benefits offered by multivitamins. Plants produce a spectrum of different types of phytochemicals to protect cells against a wide range of physical, chemical, and biological (insects and microbes) stress factors. When we consume phytochemicals, either from foods or supplements, all those benefits are transferred. When our cells are protected from stress, they function better, burn out slower, and require less in the way of vitamins and minerals.

A few protective phytochemicals have become household words. Resveratrol, a phytochemical found in grapes and wine, is a potent antioxidant known for slowing aging. Resveratrol has also been found to protect mitochondria, the source of energy for cells. Less well known, pterostilbene is a phytochemical with similar properties found in blueberries. Phytochemicals called catechins, found in green tea, slow aging and prevent chronic illness by protecting cells from damaging antioxidants.

Though fruits and vegetables are an important source of protective phytochemicals, our food plants have been cultivated primarily to provide high yields of nutrients, especially carbohydrates. That has come at the expense of protective phytochemicals. This where the plants we define as herbs have a clear advantage.

Mushrooms growing on tree trunk, surrounded by greenery

Herbs are wild plants. Their value isn’t supplying nutrients. If you had to depend on eating herbs as a sole food source, you’d go hungry. Herbs, however, are an excellent source of protective phytochemicals — their true value is protecting cells. The wild plants defined as herbs are plants that humans have selectively been using for thousands of years for both culinary and medicinal purposes.

Adding Herbs for Organ and Cellular Protection

Adding herbs into your life provides a level of protection to your cells unmatched by any food source or multivitamin product. A good place to start is taking a few herbal ingredients along with your multivitamin. Some possible choices that provide exceptional protection for cells of the body against every type of possible stress include:

green leaves with white flowers

Trans-resveratrol from Japanese knotweed

Trans-resveratrol, the most bioavailable form of resveratrol, is well-known for offering cardiovascular support and antioxidant properties.

brown pine bark pieces

Pine Bark Extract

Potent antioxidants and other chemical compounds in Pine Bark Extract help the body maintain vascular tissue and support the integrity of blood vessels. PBE is also supportive to the immune system.

purple milk thistle flower

Milk Thistle Extract

Silymarin, the primary chemical component of milk thistle, offers potent support for the liver; it increases natural antioxidants found in liver cells. It is the most widely researched of all liver-related herbs and is well known for low toxicity and safety.

red hawthorn berries

Hawthorn Leaf Extract

Supports the cardiovascular system, blood flow to the heart, oxygen delivery to tissues, and healthy blood vessels.

purple powder

Maqui Berry

Maqui Berry is a Patagonian berry that is wild-harvested by the Mapuche people of Chile and Argentina. Their traditional Maqui Berry beverage is credited for contributing to their extraordinary strength and stamina.

orange flowers

Lutein & Zeaxanthin

These twin carotenoid compounds account for the yellow color in vegetables. They build up in the retina of the eye and maintain a healthy retina during normal exposure to sunlight. They also accumulate in the skin to support its health. Prevention Plus contains the same amount of these substances as compared to ocular supplements recommended by ophthalmologists.

Adding Herbs for Stress and Optimal Health

If you’re under stress or want to gain even more protection for your cells, consider adding on some herbs with adaptogenic properties. All herbal traditions recognize herbs with nonspecific properties that can be used daily to invigorate the body and promote longevity. In Traditional Chinese Medicine, they’re called tonics. In Ayurvedic medicine, the traditional medicine of India, they’re referred to as rasayanas. In the second half of the twentieth century, Western science began categorizing these and other herbs as adaptogens.

Herbs that fit the definition of adaptogen have been defined by science to:

  • Assist the body in resisting a wide range of physical, chemical, and biological stress factors.
  • Have nonspecific actions in the body that do not cause drug-like effects.
  • Are non-toxic and do not harm or disrupt normal functions in the body

collage of nine herb photos, mixture of leaves, mushrooms, powders, and bark

There are many herbs defined as adaptogens or herbs that complement adaptogens that can be taken daily to protect cells from stress and support optimal health. A few to consider are:

  • Rhodiola
  • Reishi
  • Cordyceps
  • Ashwagandha
  • Gotu kola
  • Turmeric
  • Japanese knotweed
  • Chinese skullcap
  • Shilajit

The Bottom Line

Your cells must have vitamins and minerals to function. A healthy diet is the best source, but admittedly, eating healthy all the time can be challenging. A multivitamin can help fill the void, but bioavailable forms are always the best choice. The limitation of multivitamins must be respected, however; multivitamins have little capacity to protect cells from stress and therefore shouldn’t be expected to reduce risks of chronic illness and cancer.

Herbs have a clear advantage for protecting cells against stress — the spectrum of phytochemicals in herbs protect cells against all types of stress. When cells aren’t stressed, they don’t have to work as hard, use fewer nutrients, and burn out slower.

Why not take both? Why not ensure your cells have a ready supply of bioavailable vitamins and minerals and protect your cells with herbal phytochemicals at the same time? Combining a daily herbal product with bioavailable vitamins and minerals may be the best of all possibilities!

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References
1. Jenkins, DJA et al. “Supplemental Vitamins and Minerals for CVD Prevention and Treatment.” J Am Coll Cardiol. 2018 Jun 5;71(22):2570-2584.
2. Chen, Fan et al. “Association Between Dietary Supplement Use, Nutrient Intake, and Mortality Among US Adults: A Cohort Study.” Ann Intern Med. 2019 May 7; 170(9): 604–613.
3. Harvard Health Publishing, Harvard Medical School. “Vitamins and your heart.” Healthbeat. Retrieved from https://www.health.harvard.edu/heart-health/vitamins-and-your-heart
4. Tapsell, Linda C. et al. “Foods, Nutrients, and Dietary Patterns: Interconnections and Implications for Dietary Guidelines.” Adv Nutr. 2016 May; 7(3): 445–454.
5. Diabetes Prevention Program Research Group. “Reduction in the Incidence of Type 2 Diabetes with Lifestyle Intervention or Metformin.” New England Journal of Medicine. 2002 Feb 7; 346(6): 393–403.
6. Dehghan, Mahshid et al. “Associations of fats and carbohydrate intake with cardiovascular disease and mortality in 18 countries from five continents (PURE): a prospective cohort study.” Lancet. 2017 Nov 4; 390(10107): 2050-2062
7. National Center of Complementary and Integrative Health. “Rhodiola.” Retrieved from https://nccih.nih.gov/health/rhodiola
8. Hewlings, Susan J. and Kalman, Douglas S. “Curcumin: A Review of Its’ Effects on Human Health.” Foods. 2017 Oct; 6(10): 92.
9. Ratan ZA, Youn SH, Kwak YS, et al. Adaptogenic effects of Panax ginseng on modulation of immune functions. J Ginseng Res. 2021;45(1):32-40. doi:10.1016/j.jgr.2020.09.004
10. Liao LY, He YF, Li L, et al. A preliminary review of studies on adaptogens: comparison of their bioactivity in TCM with that of ginseng-like herbs used worldwide. Chin Med. 2018;13:57. Published 2018 Nov 16. doi:10.1186/s13020-018-0214-9
11. Panossian AG, Efferth T, Shikov AN, et al. Evolution of the adaptogenic concept from traditional use to medical systems: Pharmacology of stress- and aging-related diseases. Med Res Rev. 2021;41(1):630-703. doi:10.1002/med.21743

Category:

diet and nutrition, Herbs, research, Supplements

Mushroom Power: Five Therapeutic Properties of Medicinal Mushrooms

https://www.greenmedinfo.com/blog/mushroom-power-five-therapeutic-properties-medicinal-mushrooms1?

Mushroom Power: Five Therapeutic Properties of Medicinal Mushrooms

Written By:

Dr. Diane Fulton

© 4/22/21] GreenMedInfo LLC. This work is reproduced and distributed with the permission of GreenMedInfo LLC. Want to learn more from GreenMedInfo? Sign up for the newsletter here:  //www.greenmedinfo.com/greenmed/newsletter.

Mushrooms have recently gained popularity in culinary circles, but their far-reaching therapeutic properties should get your attention for a longer and healthier life

Although mushrooms have been part of the healer’s toolbox since ancient times, the medicinal power of mushrooms is gaining momentum in evidence-based journals.

Medicinal mushrooms come in a wide variety and shapes such as white button, reishi, maitake, shiitake, oyster, cordyceps, cauliflower, tiger tail and lion’s mane, and most have health benefits that range from fighting cancer and boosting your immunity and memory to preventing diseases like diabetes and arthritis.

Five Therapeutic Properties of Mushrooms

1. Anticancer

Reishi (in Japanese) or lingzhi (in Chinese) mushrooms are well known in Asia for their anticancer properties. In a meta-analysis by scientists of 23 trials involving 4,246 cancer patients, reishi mushrooms enhanced longevity and quality of life in cancer patients.[i]

Therapy with white button mushrooms impacted prostate-specific antigen (PSA) levels and inhibited prostate cancer by decreasing immunosuppressive factors.[ii]

Polysaccharides from Cordyceps cicadae mushrooms inhibited the growth of cancer cells and induced cancer cell deaths showing its effectiveness as a low cost and safe treatment for cervical cancer.[iii]

A peptide from the shiitake mushroom showed promising results in growth arrest, cell death and cleaning out damaged cells in a breast cancer in vitro study.[iv] In both in vitro and in vivo studies, results showed that mice with induced testicular cancer treated with the Cordyceps sinensis mushroom had significantly smaller and fewer tumors than the control group.[v]

Cordyceps cicadae mushroom treatment prevented testicular damage and tumors caused by the chemotherapy drug cisplatin via inhibition of oxidative stress and inflammation in rats.[vi]

In a lung cancer-induced study of mice, treatment with reishi mushrooms inhibited cell viability and mobility of lung cancer cells in vitro.[vii] In a cell study of reishi mushroom extract, the treatment offered high antitumor and liver protection with low toxicity on human liver cancer cells.[viii]

2. Immunomodulatory

In a meta-analysis of 20 animal disease studies, grifola frondosa, or maitake mushroom, polysaccharide showed strong immune function by enhancing T cells, natural killer cells and macrophages in mice and increasing the secretion of two important immune factors, TNF-α and INF-γ.[ix]

In a clinical study of 105 cancer patients undergoing chemotherapy or radiation treatments, a combination of reishi mushroom extract and geraniums improved immunity and fought the cancer and secondary infections that could have compromised treatment and health.[x]

In a study of 18 patients diagnosed with low and intermediate myelodysplastic syndrome, which can lead to leukemia if not managed well, maitake mushroom extract treatment of three milligrams (mg) twice a day for 12 weeks increased immunity, positively affecting neutrophil, monocyte and free radical production.[xi]

In a clinical study of asymptomatic children from 3 to 5 years old, treatment with beta glucans from reishi mushrooms showed increased immune system cells in the peripheral blood — signaling a strong defense against childhood infections.[xii]

Reviewing in vivo and in vitro studies on mice and human cell lines using lion’s mane (Hericium erinaceus) and tiger tail (Trametes versicolor) mushrooms, treatments showed immunomodulatory, anticancer, anti-inflammatory and neuroregenerative effects.[xiii]

3. Antioxidant

Polysaccharide beta glucan extracted from reishi mushroom was shown to be a powerful antioxidant in 37 high risk and 34 stable angina patients; those who were treated with 750 mg per day for three months had significantly decreased oxidative radicals and improved progression of atherosclerosis.[xiv]

In a study of 42 healthy subjects, another intervention with beta glucan from reishi mushrooms of 225 mg per day for three months demonstrated its antioxidative effects — enhanced total antioxidant capacity and enzyme activities as well as reduced mild fatty liver condition to normal by suppressing oxidative stress were observed.[xv]

4. Anti-inflammatory 

Crohn’s disease is a chronic inflammatory disease of the gastrointestinal tract. Treatment with a triterpene compound from reishi mushrooms showed that the inflammatory cytokines were significantly inhibited in a study of children with Crohn’s disease.[xvi]

Sixty patients with moderate persistent asthma were studied and those who took the cordyceps sinensis mushroom capsule for two months had reduced airway inflammation caused by their chronic asthma.[xvii]Cordycepin from medicinal mushrooms showed strong effects on many anti-inflammatory diseases.[xviii]

In a study of 32 patients with active rheumatoid arthritis, supplementation of medicinal mushroom and Chinese herbs — reishi (4 grams) and San Miao San (2.4 grams) daily — lowered arthritic pain for patients.[xix] The data in a mice study support a model where white button mushrooms regulate immunity in vitro and protect the colon from inflammation-induced injuries in vivo.[xx]

The brain is susceptible to inflammation as well. In an Alzheimer’s disease model of rats, treatment with medicinal mushroom extracts delayed disease progression, improved learning and memory functions and stopped neural cell deaths and brain atrophy.[xxi]

Chaga mushrooms administered to mice successfully protected against Alzheimer’s disease by modulating oxidative stress, Nrf2 signaling and mitochondrial cell deaths while improving memory and cognition.[xxii]Cordycepin from the Cordyceps sinensis mushroom alleviated Parkinson’s disease motor disorder symptoms by lowering oxidative stress and inflammation in vivo and in vitro.[xxiii]

Lion’s mane mushrooms were supplemented for 12 weeks and were effective in preventing dementia and cognitive decline.[xxiv] Lion’s mane supplementation for four weeks in a study of 30 females also reduced depression and anxiety.[xxv]

5. Antidiabetic

Dyslipidemia, high blood cholesterol and triglycerides is often a harbinger of future diabetes. In a rat model, white button mushrooms and a probiotic were found to lower dyslipidemia and decrease oxidative stress.[xxvi] In a study of 89 diabetic patients, oyster mushroom consumption significantly reduced blood glucose, blood pressure, triglycerides and cholesterol without ill effects on the liver or kidneys.[xxvii]

Polyphenols from Phellinus igniarius, or willow bracket, mushroom extract were used in vitro and in vivo studies of induced Type 2 diabetes mice and showed improved glucose tolerance, reduced hyperglycemia and normalized insulin levels.[xxviii]

Diabetic nephropathy, kidney disease caused by Type 2 diabetes, was studied in vitro with disease-induced rats and treatment with Cordyceps cicadae resulted in improved insulin resistance and glucose tolerance, suppressed inflammation and balanced gut microbiome thus stopping the diabetes-related progression of renal disease and tumors.[xxix]

In an animal study, maitake mushroom prevented the progression of kidney fibrosis in diabetic nephropathy rats, significantly decreased fasting blood glucose levels, reduced inflammatory cytokines and lowered renal fibrosis indexes indicating its effectiveness in the treatment or prevention of nephropathy.[xxx]

In their meta-analysis of 623 articles and 33 randomized controlled experiments using cauliflower mushroom extract (S. Crispa), researchers found statistically significant differences in diabetic symptoms including decreased serum insulin levels and wound rates and an increase in nutrient intake content.[xxxi]

Mushrooms and Their Medicinal Powers

Medicinal mushrooms are widely researched and used as treatment in the prevention and progression of many diseases from cancer and asthma to diabetes and dementia. Mushrooms protect you due to their anti-inflammatory, antitumor, antidiabetic, immune boosting and antioxidant activities. To learn more, see GreenMedInfo.com’s database on mushrooms.

References

[i] Zhong L, Yan P, Lam WC, Yao L, Bian Z. Coriolus Versicolor and Ganoderma Lucidum Related Natural Products as an Adjunct Therapy for Cancers: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Front Pharmacol. 2019 Jul 3;10:703. doi: 10.3389/fphar.2019.00703. PMID: 31333449; PMCID: PMC6616310.

[ii] Przemyslaw Twardowski, Noriko Kanaya, Paul Frankel, Timothy Synold, Christopher Ruel, Sumanta K Pal, Maribel Junqueira, Manisha Prajapati, Tina Moore, Pamela Tryon, Shiuan Chen. A phase I trial of mushroom powder in patients with biochemically recurrent prostate cancer: Roles of cytokines and myeloid-derived suppressor cells for Agaricus bisporus-induced prostate-specific antigen responses. Cancer. 2015 Sep 1 ;121(17):2942-50. Epub 2015 May 18. PMID: 25989179

[iii] Jiao Xu, Zhi-Cheng Tan, Zhong-Yuan Shen, Xing-Jia Shen, Shun-Ming Tang. Cordyceps cicadae polysaccharides inhibit Human cervical cancer Hela cells proliferation via Apoptosis and Cell Cycle Arrest. Food Chem Toxicol. 2021 Jan 6:111971. Epub 2021 Jan 6. PMID: 33421460

[iv] Syed Riaz Ud Din, Mintao Zhong, Muhammad Azhar Nisar, Muhammad Zubair Saleem, Akbar Hussain, Kavish H Khinsar, Shahid Alam, Gohar Ayub, Sadia Kanwal, Xingyun Li, Wei Zhang, Xiaoli Wang, Anhong Ning, Jing Cao, Min Huang. Latcripin-7A, derivative of Lentinula edodes C, reduces migration and induces apoptosis, autophagy, and cell cycle arrest at Gphase in breast cancer cells. Appl Microbiol Biotechnol. 2020 Dec ;104(23):10165-10179. Epub 2020 Oct 12. PMID: 33044599

[v] Ming-Min Chang, Siou-Ying Hong, Shang-Hsun Yang, Chia-Ching Wu, Chia-Yih Wang, Bu-Miin Huang. Anti-Cancer Effect of Cordycepin on FGF9-Induced Testicular Tumorigenesis. Int J Mol Sci. 2020 Nov 6 ;21(21). Epub 2020 Nov 6. PMID: 33172093

[vi] Ling Wang, Yigang He, Yudi Li, Chengbin Pei, Opeyemi Joshua Olatunji, Jian Tang, Ademola C Famurewa, Hongyan Wang, Bei Yan. Protective Effects of Nucleosides-Rich Extract from Cordyceps cicadae against Cisplatin Induced Testicular Damage. Chem Biodivers. 2020 Nov ;17(11):e2000671. Epub 2020 Nov 3. PMID: 33007148

[vii] Wei-Hung Hsu, Wei-Lun Qiu, Shu-Ming Tsao, Ai-Jung Tseng, Mei-Kuang Lu, Wei-Jyun Hua, Hsin-Chung Cheng, Hsien-Yeh Hsu, Tung-Yi Lin. Effects of WSG, a polysaccharide from Ganoderma lucidum, on suppressing cell growth and mobility of lung cancer. Int J Biol Macromol. 2020 Oct 1. Epub 2020 Oct 1. PMID: 33011264

[viii] Liping Zhu, Min Wu, Peng Li, Yanfei Zhou, Jinyi Zhong, Zhiqiang Zhang, Ye Li, Weixi Yao, Jianhua Xu. High-Pressure Supercritical COExtracts ofFruiting Body and Their Anti-hepatoma Effect Associated With the Ras/Raf/MEK/ERK Signaling Pathway. Front Pharmacol. 2020 ;11:602702. Epub 2020 Dec 14. PMID: 33381043

[ix] Zhang T, Zhao F, Wu KN, Jia Y, Liao XL, Yang FW, Zhang JH, Ma B. Meta-analysis on effect of Grifola frondosa polysaccharide in regulating in vivo immunoregulatory function on animal disease models. Zhongguo Zhong Yao Za Zhi. 2019 Dec;44(23):5174-5183. Chinese. doi: 10.19540/j.cnki.cjcmm.20190823.401. PMID: 32237355.

[x] Zhuang SR, Chen SL, Tsai JH, Huang CC, Wu TC, Liu WS, Tseng HC, Lee HS, Huang MC, Shane GT, Yang CH, Shen YC, Yan YY, Wang CK. Effect of citronellol and the Chinese medical herb complex on cellular immunity of cancer patients receiving chemotherapy/radiotherapy. Phytother Res. 2009 Jun;23(6):785-90. doi: 10.1002/ptr.2623. PMID: 19145638.

[xi] Wesa KM, Cunningham-Rundles S, Klimek VM, Vertosick E, Coleton MI, Yeung KS, Lin H, Nimer S, Cassileth BR. Maitake mushroom extract in myelodysplastic syndromes (MDS): a phase II study. Cancer Immunol Immunother. 2015 Feb;64(2):237-47. doi: 10.1007/s00262-014-1628-6. Epub 2014 Oct 29. PMID: 25351719; PMCID: PMC4317517

[xii] Sandra Lorena Duque Henao, Sergio A Urrego, Andrea M Cano, Edwin A Higuita. Randomized Clinical Trial for the Evaluation of Immune Modulation by Yogurt Enriched withβ-Glucans from Lingzhi or Reishi Medicinal Mushroom, Ganoderma lucidum (Agaricomycetes), in Children from Medellin, Colombia. Int J Med Mushrooms. 2018 ;20(8):705-716. PMID: 30317947

[xiii] Mateusz Winder, Weronika Bulska-Będkowska, Jerzy Chudek. The use of Hericium erinaceus and Trametes versicolor extracts in supportive treatment in oncology. Acta Pharm. 2021 Mar 1 ;71(1):1-16. PMID: 32697746

[xiv] Djanggan Sargowo, Nadia Ovianti, Eliana Susilowati, Nizamuddin Ubaidillah, Adriyawan Widya Nugraha, Vitriyaturrida, Kartika Siwi Proboretno, Mirza Failasufi, Fadhli Ramadhan, Hesti Wulandari, Yoga Waranugraha, Dinarsari Hayuning Putri. The role of polysaccharide peptide of Ganoderma lucidum as a potent antioxidant against atherosclerosis in high risk and stable angina patients. Indian Heart J. 2018 Sep – Oct;70(5):608-614. Epub 2017 Dec 14. PMID: 30392496

[xv] Hui-Fang Chiu, Hui-Yu Fu, Yan-Ying Lu, Yi-Chun Han, You-Cheng Shen, Kamesh Venkatakrishnan, Oksana Golovinskaia, Chin-Kun Wang. Triterpenoids and polysaccharide peptides-enriched Ganoderma lucidum: a randomized, double-blind placebo-controlled crossover study of its antioxidation and hepatoprotective efficacy in healthy volunteers. Pharm Biol. 2017 Dec ;55(1):1041-1046. PMID: 28183232

[xvi] Changda Liu, David Dunkin, Joanne Lai, Ying Song, Clare Ceballos, Keith Benkov, Xiu-Min Li. Anti-inflammatory Effects of Ganoderma lucidum Triterpenoid in Human Crohn’s Disease Associated with Downregulation of NF-κB Signaling. Inflamm Bowel Dis. 2015 May 19. Epub 2015 May 19. PMID: 25993687

[xvii] Ning-qun Wang, Liang-duo Jiang, Xiao-mei Zhang, Zong-xin Li. Effect of dongchong xiacao capsule on airway inflammation of asthmatic patients. J Hypertens. 2005 Sep;23(9):1699-706. PMID: 17972591

[xviii] Tan L, Song X, Ren Y, Wang M, Guo C, Guo D, Gu Y, Li Y, Cao Z, Deng Y. Anti-inflammatory effects of cordycepin: A review. Phytother Res. 2020 Oct 8. doi: 10.1002/ptr.6890. Epub ahead of print. PMID: 33090621.

[xix] Edmund K Li, Lai-Shan Tam, Chun Kwok Wong, Wai Ching Li, Christopher W K Lam, Sissi Wachtel-Galor, Iris F Benzie, Yi Xi Bao, Ping Chung Leung, Brian Tomlinson. Safety and efficacy of Ganoderma lucidum (lingzhi) and San Miao San supplementation in patients with rheumatoid arthritis: a double-blind, randomized, placebo-controlled pilot trial. J Pediatr Gastroenterol Nutr. 2010 Feb;50(2):208-11. PMID: 17907228

[xx] Sanhong Yu, Veronika Weaver, Keith Martin, Margherita T Cantorna. The effects of whole mushrooms during inflammation. BMC Immunol. 2009;10:12. Epub 2009 Feb 20. PMID: 19232107

[xxi] Guoxiao Lai, Yinrui Guo, Diling Chen, Xiaocui Tang, Ou Shuai, Tianqiao Yong, Dongdong Wang, Chun Xiao, Gailian Zhou, Yizhen Xie, Burton B Yang, Qingping Wu. Alcohol Extracts FromDelay the Progress of Alzheimer’s Disease by Regulating DNA Methylation in Rodents. Front Pharmacol. 2019 ;10:272. Epub 2019 Mar 26. PMID: 30971923

[xxii] Yanqiu Han, Shanji Nan, Jia Fan, Qiuhui Chen, Yizhi Zhang. Inonotus obliquus polysaccharides protect against Alzheimer’s disease by regulating Nrf2 signaling and exerting antioxidative and antiapoptotic effects. Int J Biol Macromol. 2019 Mar 13 ;131:769-778. Epub 2019 Mar 13. PMID: 30878614

[xxiii] Chunyan Cheng, Xiaoying Zhu. Cordycepin mitigates MPTP-induced Parkinson’s disease through inhibiting TLR/NF-κB signaling pathway. Life Sci. 2019 Feb 18. Epub 2019 Feb 18. PMID: 30790609

[xxiv] Yuusuke Saitsu, Akemi Nishide, Kenji Kikushima, Kuniyoshi Shimizu, Koichiro Ohnuki. Improvement of cognitive functions by oral intake of Hericium erinaceus. Biomed Res. 2019 ;40(4):125-131. PMID: 31413233

[xxv] Nagano M, Shimizu K, Kondo R, Hayashi C, Sato D, Kitagawa K, Ohnuki K. Reduction of depression and anxiety by 4 weeks Hericium erinaceus intake. Biomed Res. 2010 Aug;31(4):231-7. doi: 10.2220/biomedres.31.231. PMID: 20834180.

[xxvi] Farhan Asad, Haseeb Anwar, Hadi M Yassine, Muhammad Irfan Ullah, Aziz Rahman, Zahid Kamran, Muhammad Umar Sohail. White Button Mushroom, Agaricus bisporus (Agaricomycetes), and a Probiotics Mixture Supplementation Correct Dyslipidemia without Influencing the Colon Microbiome Profile in Hypercholesterolemic Rats. Int J Med Mushrooms. 2020 ;22(3):235-244. PMID: 32479018

K Khatun, H Mahtab, P A Khanam, M A Sayeed, K A Khan. Oyster mushroom reduced blood glucose and cholesterol in diabetic subjects. Mymensingh Med J. 2007 Jan;16(1):94-9. PMID: 17344789

[xxvii] K Khatun, H Mahtab, P A Khanam, M A Sayeed, K A Khan. Oyster mushroom reduced blood glucose and cholesterol in diabetic subjects. Mymensingh Med J. 2007 Jan;16(1):94-9. PMID: 17344789

[xxviii] Sijian Zheng, Shihao Deng, Yun Huang, Mi Huang, Ping Zhao, Xinhua Ma, Yanzhang Wen, Qiang Wang, Xinzhou Yang. Anti-diabetic activity of a polyphenol-rich extract from Phellinus igniarius in KK-Ay mice with spontaneous type 2 diabetes mellitus. Food Funct. 2018 Jan 24 ;9(1):614-623. PMID: 29271444

[xxix] Junling Yang, Huibin Dong, Ya Wang, Yun Jiang, Wenna Zhang, Yongming Lu, Yan Chen, Lei Chen. Cordyceps cicadae polysaccharides ameliorated renal interstitial fibrosis in diabetic nephropathy rats by repressing inflammation and modulating gut microbiota dysbiosis. Int J Biol Macromol. 2020 Nov 15 ;163:442-456. Epub 2020 Jun 24. PMID: 32592781

[xxx] Tao Jiang, Liang Wang, Angjie Ma, Yi Wu, Qiwen Wu, Qiulin Wu, Jianwei Lu, Tian Zhong. The hypoglycemic and renal protective effects of Grifola frondosa polysaccharides in early diabetic nephropathy. J Food Biochem. 2020 Oct 11:e13515. Epub 2020 Oct 11. PMID: 33043487

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DianeFulton

Dr. Diane Fulton is Emeritus Professor at Clayton State University. She holds Ph.D./MBA in Business (University of Tennessee – Knoxville) and B.S. with Math/Secondary Education majors (University of Wisconsin – Milwaukee). During her 45-year career as administrator/professor teaching research and business, she authored 10 books, over 50 articles, and is now writing children’s books about the body, mindfulness and cross-cultural awareness. Her passion is to share her knowledge to integrate a healthy body, mind and soul. To reach her: Clayton University’s Emeritus Professors  Diane Fulton LINKED IN or Diane Fulton FACEBOOK.

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diet and nutrition, research, Supplements, Treatment

6 Subtle Signs You Need To Detox & How To Get Started

https://vitalplan.com/blog/6-subtle-signs-you-need-to-detox-how-to-get-started?

By Vital Plan Posted 04-07-2021

Reviewed by Bill Rawls, MD
Medical Director of Vital Plan

As the country slowly emerges from the pandemic and hope is in the air, our bodies may not exactly be in top shape to take on the coming spring. Over the past year, many people coped with the stress and loneliness of the pandemic by relying heavily on sugary foods, carbs, alcohol, sedentary screen time, irregular sleeping, Netflix binging, you name it. Though these types of quarantine habits may have provided some short-term stress relief, they may have put your body’s detox systems under siege. Your body’s detox system could use some relief too before it leads to other problems.

“It’s usually not just one thing that inhibits your body’s ability to get rid of toxins, but rather a combination of several,” says Dr. Bill Rawls, medical director of Vital Plan. For example, stress, being sedentary, eating excess carbs, and other lifestyle factors common during the pandemic can compromise your microbiome and lead to leaky gut syndrome. This condition allows toxins and undesirable food components to cross into your bloodstream (aka leaky gut) instead of being eliminated, which in turn can overwhelm the immune system and cause systemic inflammation.

Not eating adequate fruits and veggies, drinking enough water, or exercising regularly, or simply being sick or having a compromised immune system — any of these can also slow down or clog your lymphatic system. This network of channels running throughout your body picks up toxins and cellular debris and brings them to lymph nodes, where they’re processed and disposed of. But when lymphatic fluid isn’t flowing or the system isn’t working as it should, toxins can build up and make trouble.

Your liver, kidneys, skin (via sweat), and other organs also play a role in regularly detoxifying your system. All of them are susceptible to the same unhealthy habits mentioned above. And when they get overloaded, detoxification slows, which can compromise your immune system, trigger inflammation, slow down circulation, or cause hormonal imbalances.

And so, many people coming out of the pandemic feeling run down (or worse) and resolving to hit the refresh button may turn to extreme programs that promise to jumpstart the body’s detoxing powers. Most of these plans last only a few weeks and focus primarily on food — or, more accurately, a lack thereof. (Ahem, juice fasts.)

But regardless of their popularity, short-term, highly restrictive detox diets or cleanses aren’t going to do much for you in the long term. One review in the Journal of Human Nutrition and Dietetics reports that there’s very little evidence that commercial detox diets are effective or even necessary. Some can even do damage. For instance, extreme detoxing can lead to nutritional deficiencies that impair immune function or dangerously-low blood sugar levels in people with diabetes.

That doesn’t mean you should check “detox” off your to-do list. Life happens, and despite your best efforts, you may not be doing enough to stop the inflow of toxins and/or encourage their disposal. How to know?

“It’s tricky,” says Dr. Rawls. You could feel okay, pretty good even, while your systems are actually struggling. “Your body will always try to compensate for whatever you’re doing or what it’s experiencing — it does what it has to do to keep you going,” Dr. Rawls says. “But it will get weighed down, and sooner or later, there’s a straw that breaks the camel’s back.” It could be a virus that should manifest as simple sniffles that flattens you for days, for example, or a minor gut microbiome imbalance that throws your GI system entirely out of whack.

The key to restoring healthy detox functions before it has significant ramifications is paying close attention to the subtle signals your body sends about your health. Any of the symptoms below should be a wake-up call that it’s time to take action.

1. Lasting Fatigue

Tired multiethnic businessman sleeping in office. Middle eastern business man with eyeglasses worked late and fell asleep on the computer keyboard. Creative casual man sleeping at his working place

Being tired after a few busy days or late nights is one thing, but consistently lacking the energy and motivation to do what you want is another. Sleep is the obvious first place to look. “If you need caffeine to get going every morning, you’re probably not getting enough sleep, or the sleep you’re getting isn’t high quality, restorative rest, ” says Dr. Rawls. “Either can make it harder for your body to detoxify.”

Lingering fatigue might also be a red flag that your detox systems are already worn down from an influx of chemicals from food (i.e., pesticides or artificial additives) or environmental toxins (i.e., cleaning solutions or air pollution), and your body is burning excess energy to try to keep up. Unfortunately for a lot of people, constant fatigue is just par for the course. “It’s the number one symptom people tend to put up with or ignore,” Dr. Rawls says.

2. Brain Fog

Closeup portrait of confused mature woman squinting to see more clearly, wearing and touching glasses, trying to read book, having difficulties seeing text because of vision problems, cheking diary

Occasionally forgetting names or important to-dos is common, especially when you’re stressed and your brain is overloaded with too much information. But brain fog is different.

“It feels like everyone around you is functioning at full speed and you’re in slow motion, wading through a fog,” Dr. Rawls says. “You miss things or don’t understand them clearly. Your mental functions seem slower, and as a result, you can only focus on what’s in front of you and what’s needed to survive.”

Too much sugar and a sluggish lymphatic system can trigger cloudy or slow brain function. Brain fog is also a common symptom of a leaky gut. That’s because when toxins and food proteins you may be sensitive to or intolerant of cross the gut-blood barrier, they can travel to places in the body they don’t belong — including the brain. “Accumulation of toxins slows neurological functions and allows microbes present in the brain to flourish,” Dr. Rawls says.

3. Digestive Problems

Senior woman having a huge stomach pain in bedroom at home

Your GI system plays a crucial role in disposing of toxins, so if it’s dealing with more than usual or isn’t able to get rid of them fast enough, its functions will be sluggish and irregular, Dr. Rawls says. Likewise, if unhealthy habits and toxins have messed with the balance of good bacteria in your gut, you’ll also experience digestive issues.

Watch for bloating, gas, or discomfort in your abdomen, as well as constipation, diarrhea, or both. Anything other than formed, regular stools and a calm tummy can mean your microbiome is struggling to maintain balance and that your system may not be effectively managing toxins or properly regulating your immune system, Dr. Rawls says.

4. Sugar Cravings

Guy eating sugar with spoon, surrounded by candy

Consuming too much sugar or simple carbohydrates (processed cereal, muffins, white bread) sends insulin and blood glucose on a roller coaster that, over time, can supercharge your sweet tooth so you crave more and more. Likewise, a sugar-heavy diet can actually change how your brain registers the sweet stuff, dulling its response and triggering cravings.

The problem, of course, is that all that excess sugar sets off a domino effect that leads to inflammation and disease, plus sugar feeds pathogenic bacteria in your gut and makes your liver work overtime to deal with the excess. Bottom line: If you’re craving sweets, things have already gotten to a critical point — time to detox.

5. Achy or Stiff Joints and Muscles

Unrecognizable senior man massaging his knee suffering from arthritis pain sitting on sofa indoor. Cropped, selective focus

Joint discomfort in your knees, hips, or elsewhere can be a sign of uncontrolled inflammation in the body. Swollen and stiff joints may also signal a sluggish lymphatic system.

Your body’s lymphatic fluid helps collect pathogens, toxins, and cellular waste from around your body and carries them to your lymph nodes, which break down and dispose of the “trash.” When it’s not working properly, lymphatic fluid doesn’t flow as easily and can build up, causing stiffness.

6. Any Other Unusual Symptoms

Portrait of sad mature woman sitting on couch at home and looking down and rubbing temples trying to calm herself, copy space

Pay attention to congestion, colds, or flu-like symptoms that persist beyond the normal time frame, frequent and unexplained headaches, skin problems such as breakouts, rashes, or puffiness, and anything else that seems odd about how you feel or how your body functions. Often, just feeling “off” is a sign that your systems may be overtaxed with toxins.

Get Started with These 5 Natural Ways to Detox

If you’ve decided you need to step up your detox game, remember to steer clear of extreme plans that promise fast and amazing results. If it sounds too good to be true, odds are it is.

Instead, try these simple tips to jumpstart healthy and detoxifying daily habits. They might seem small or insignificant, but if you make them a part of your everyday life, they’ll help support your body’s natural detoxification powers long-term and steal the appeal of over-the-top cleanses.

Try Detoxifying Herbs and Natural Remedies

Wooden bowl and spoon with chlorella pills on white textured background

Chlorella is at the top of the list, Dr. Rawls says. This freshwater green algae is rich in chlorophyll, a pigment with antioxidant properties that binds to toxins and helps usher them out of your system.

Aromatic bitters and bitter herbs are also a smart choice. They activate bitter receptors throughout your GI tract to aid digestion and support healthy blood glucose levels. Bitter herbs such as berberine, gentian, dandelion, and andrographis are also known to support healthy liver function, Dr. Rawls says.

Eat Fruits and Veggies More Than Anything Else

berries, fruits, and vegetables assortment on grey background

The high water content of fruits and vegetables helps flush out toxins, plus they contain antioxidants that tamp down inflammation. Produce is also packed with fiber, which feeds the good bacteria in your gut that helps strengthen the gut barrier and keep toxins from crossing the gut-blood barrier. Aim to load up at least half your plate with fruits and vegetables at every meal.

At the same time, be sure to limit grain-based carbohydrates and packaged foods. Instead, fill the second half of your plate with mostly whole sources of healthy fat and protein, like nuts, legumes, fish, and organic eggs.

Keep Hydrated

two glasses of ice water, filled with cucumber slices and mint

Adequate hydration helps lubricate your lymphatic system and flush out toxins. Sip filtered water throughout the day, or enjoy fruit-infused waters or decaffeinated herbal teas.

Keep Your Body Moving

Mature couple walking with their bike in a park

Exercise is one of the best detoxifying “medicines” for your body, Dr. Rawls says. It helps move along lymphatic fluid and the toxins it carries and strengthens your heart and vascular system. It’s also an effective way to diffuse stress, improve sleep, and sweat — long known as an efficient way to remove some toxins such as heavy metals from your body.

You don’t necessarily need to do intense workouts, although they won’t hurt (if you’re already accustomed to them). Start by simply going for a long, brisk walk every day, taking more activity breaks throughout the day, and trying gentle stretching practices such as yoga or qigong.

Step Up Your Sleep Hygiene

Cannabis oil surrounded by cannabis leaves.

Do all you can to set yourself up for a night of quality sleep and at least 8 hours of shuteye. That means shutting off electronics at least an hour before bedtime, keeping the room cool and dark, and getting on a consistent sleep schedule where you turn in and wake up at the same time each night and morning.

Herbal or natural sleep aids can help in the short term. Try full-spectrum CBD oil (aka cannabidiol), magnesium, tart cherry (a natural source of melatonin) or calming herbs like bacopa, passionflower and motherwort as you get back on track with natural detoxifying habits.

“Ultimately, detoxing shouldn’t be painful or restrictive, nor a punishment for past behavior,” reminds Dr. Rawls. Instead, consider these habits part of a healthy lifestyle that will promote health benefits so you feel your best this spring and beyond!

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References
1. Klein AV and Kiat, H. “Detox diets for toxin elimination and weight management: a critical review of the evidence.” Journal of Human Nutrition and Dietetics. 2015 Dec;28(6):675-86.

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