As my daughter and I were walking the other day, she - somewhat randomly - inquired about how people become blind. I told her there were many ways, but there were a few that were most commonly responsible in Canada. She asked me if there was any way of preventing blindness, and I told her that yes, most cases of blindness in Canada are preventable (think diabetes, macular degeneration) or treatable (visit http://www.cnib.ca for more info). I told her that the best way of keeping her eyes as healthy as possible was to eat her fruits and vegetables and move her body lots. She gave a huge sigh and we both laughed, because that's what she always hears from me. Eat your fruits and veggies. Move your body. Get enough sleep.
She's kind of tired of hearing it, but I hope that with the regular prompts - and even more powerfully, modelling by the adults in her life - it will seep into her consciousness and her habits. Because it's not just her naturopath mom who thinks this is important. This article in the journal Cureus is an excellent overview of the importance of establishing these lifestyle behaviours in childhood. If we want our population to be healthy, if we want the adults of tomorrow to be capable of being productive members of society, then these are the foundational habits that are critical to foster in our young people today.
The recipe for a healthier kid, and the adult they will become? Independent of all other factors (with acknowledgement of the challenges inherent in achieving some of these habits influenced by the social determinants of health):
1. Lots of fruits and veggies (and other good nutritional practices that go along with this).
2. Lots of movement (also tied to awareness around time engaged in sedentary activities like media use).
3. Lots of sleep (acknowledging its impact on stress reduction, growth, and immune system function).
How is your kid doing? How are you doing?
"Detox" is a word that gets thrown around these days with abandon. We are swimming in an environment laden with tens of thousands of untested and - in many cases - unregulated chemicals. And while your body has some really amazing mechanisms to process and eliminate the stuff that could harm you, in many cases, not only are we exposed to more chemicals than we evolved to deal with, we also tend to live lifestyles that impair our natural mechanisms to clear them. "Toxic burden" can result in conditions and symptoms ranging from eczema to headaches to chronic fatigue to behavioural or developmental concerns in kids. Children in particular are vulnerable to the impacts of toxin exposure due to their unique and immature biology and behaviour.
So what does "detox" mean? My goal with a detox is to minimize sources of chemicals in order to reduce what you're asking of your body, and to support the processes that it already has in place. Ideally, these strategies should be ongoing, and not necessarily only during an occasional "detox". Everyone in the family can participate in a gentle plan to promote detoxification and elimination, and spring is a great time to start! A comprehensive detox strategy includes four parts: reduction, diet, herbs and lifestyle. Let's start with the first part!
Imagine trying to clean out your garage while someone was dumping more clutter in through the back. It's not helpful to be putting more junk in while you're trying to clear it out! A household and lifestyle audit can help identify sources of chemicals.
1. Food: The Environmental Working Group’s “Dirty Dozen” and “Clean Fifteen” are excellent resources to support you in choosing what produce to buy organic. Ideally animal products should be organic, since many harmful chemicals bioaccumulate in higher amounts in animals than in produce. Eating more of a plant-based diet is also helpful for detox (more to come) and cheaper, making the more expensive organic selections easier to buy! Frequently eaten foods - especially for picky kids - should be prioritized as well. And make sure you check your local fish advisories!
2. Personal care products: Many products such as lotions, creams and soaps contain chemicals which are known to be problematic in humans. The EWG Skin Deep Cosmetic Database offers an accessible and user-friendly resource (mobile-friendly!) to rate your favourite products and select healthier options. The easiest offending ingredient to spot? Fragrance!
3. Cleaning: Household cleaning should be done with homemade cleaners or products identified as being of low toxic load. Dust should be removed via vacuum or wet-mop, and hands washed frequently (especially children’s) with soap and water (no "anti-microbial" products required!). Shoes should be removed when entering the home, and any solvents or chemicals used for occupation or hobbies (and clothes worn while using them) should be kept out of the home.
4. Household objects: Plastic toys and other items should be avoided, since plastics are a significant source of concerning chemicals - for us, and the rest of the planet! A simple strategy is to slowly start replacing all your plastic food containers and bottles with glass, Pyrex or stainless steel (done all at once, this can be pricey, but slowly over time, plastic can be squeezed out). Indoor spaces should be ventilated adequately and frequently (aka open up the windows and let the sunshine in!). Clothing (especially children’s) can be purchased second-hand to reduce exposure to flame-retardants - there are many terrific second-hand stores with a great selection at very affordable prices!
5. Transit and chores: Families can be encouraged to use cars less, and instead walk, bicycle or use public transit. This not only encourages physical activity (which promotes detoxification and elimination), but reduces emissions. Elbow grease should be encouraged, reducing the use of motor-powered mowers and blowers. On days identified as hiving high levels of particulate matter, it is advised to reduce outdoor activity during peak traffic hours.
Over the next few weeks, we'll explore the other elements of promoting optimal detoxification ... and if you just can't wait to learn more, pop by and see me or drop me a line!
So you've explored some strategies for reducing toxic burden in your household. Next up - revving up your detoxification and elimination capacity! Your body knows what to do. You are constantly processing chemicals - both those that your body produces all the time through everyday processes, and those that you take in from the outside world. Our goal this spring is to give your body a little extra support to do what it naturally does anyway. All of these suggestions can be safely incorporated into anyone's life - adults and kids alike!
If you took my quiz (here it is here!), you have an idea of which of these three components is best for you to focus on. Detox support can be highly individual, so if you're stumped on where to begin, come pay me a visit!
The first step? Always start with food:
Your liver, kidneys, lungs, lymphatic organs - those tissues that play such an important role in detoxification - require optimal amounts of essential nutrients. A "detox diet" requires a colourful, plant-based, whole-foods diet, free of artificial sweeteners, refined oils and any processed foods. The more colourful your diet is (think red peppers, purple beets, dark green kale, orange carrots, blueberries, white onions, etc.), the more diverse and abundant your intake of vitamins and bioflavonoids - chemicals found in plants that our bodies can use to optimize natural processes. A diet that is plant-based includes more of these nutrients AND more fibre - absolutely essential for binding and eliminating unwanted junk via our stool. A whole-foods diet avoids processed foods that gunk up the works and lets our elimination pathways focus on clearing anything that's already in our bodies without adding more to the burden.
What does this look like? Think homemade oatmeal with ground almonds and flax seeds for breakfast, with a green smoothie on the side. A leafy green salad for lunch with grated beets, carrots and apple, walnuts and some wild salmon. Homemade sushi wraps with cucumber, red pepper, avocado and organic tofu for dinner, with miso soup and seaweed on the side. Black bean dip with carrots for snacks. And lots of water - add some fresh lemon to it! Herbal tea can enhance the process when made from plants that support detoxification ... stay tuned for more on this!
Need more tips? Bring me your diet diary and we can plan it out together.