When building a spring detox support program, it's important to start by reducing sources of chemicals, and optimizing your diet. Layering in herbs that are supportive of detoxification can take your plan to the next level.
While it's not helpful to think of our bodies as unclean, many traditions have honoured the value of "blood-cleansing" herbs for routine health maintenance, as well as treatment of conditions associated with "toxicity" (think skin conditions like eczema, or inflammatory conditions like rheumatoid arthritis). Whether from Ayurvedic, Chinese, or Western botanical tradition, these medicines tend to be bitter or pungent in flavour, cooling and invigorating in nature. Pharmacologically they support the actions of the liver, kidneys, colon and lymphatic tissues, precisely the organs primarily responsible for the critical functions of detoxification and elimination.
Three of my favourite blood-cleansing herbs are burdock, dandelion and stinging nettles. Let me tell you why!
Arctium lappa (burdock) - this is the giant thistle plant with the beautiful purple flowers which become the stubborn burrs that are so fun to pull off of kids' sweaters and dogs' coats; the root of this plant supports lymphatic circulation, and is a gentle diuretic (encourages filtration of blood by the kidneys).
Arctium lappa (burdock, thistle)
Taraxacum officinale (dandelion) - this is such an incredibly useful (and happy!) plant; the root of the common dandelion encourages optimal liver function, while the leaves support the kidneys; other parts of the dandelion are useful as well, including for both wine and wish-making ... and how smart they are to stay closed when it's cloudy and open in the sunlight! Malign no more!
Taraxacum officinale (common dandelion)
Urtica dioca (stinging nettles) - among other redeeming qualities, stinging nettle leaves are mineral-rich and diuretic, gently supporting kidney function and tonifying the body overall; nettle leaf tea is anti-histaminic, and exceptionally helpful to reduce symptoms of spring allergies. Just be careful harvesting them!
Urtica dioca (stinging nettles)
Notice a theme? These are all local North American plants that are typically seen as troublesome weeds. Amazing how our perspective shifts when we consider their value! They were all used by First Nations people, whose practices greatly influenced the evolution of herbal medicine in colonial North America. The preparation of herbs for medicinal use requires some practice and awareness of sustainability principles, but harvesting your own burdock, dandelion and nettles is certainly a viable option, and a good reason to not spray them! In the meantime, preparations of these plants are available at most herbal dispensaries and natural health product stores.
A combination of these three herbs is very supportive of a routine spring detox plan. Make a strong tea with equal parts of each plant, aiming for 3 cups per day (warm or cold) for the duration of the plan, and beyond if you like! Roots are best prepared as a decoction, while aerial portions of plants are best made as infusions, so getting the most from this formula requires a two step process:
1. Place 1 Tbsp each of prepared dried burdock and dandelion root in a pot with 1 litre of water. Bring to a boil; reduce heat and simmer for 10 minutes.
2. Bring mixture to a boil again and pour the entire contents into a glass pitcher containing 1 Tbsp each of prepared dried nettles and dandelion leaf. Let steep until the tea is at your desired temperature. (I prefer my teas cold, so I let this steep until cool, then poor the tea through a mesh strainer into my water bottle and drink over the course of a day.)
In addition to teas, herbs can be delivered as capsules or tablets (often combined with nutrients that are also supportive of detoxification processes), or as alcohol-based extractions (tinctures or solid extracts). All three of these herbs can even be eaten as food! There are pros and cons to each method, related to price, convenience, tolerance to flavour, and the method that is best at getting the most value from the plant. I can help you navigate what form/brand/method might be best suited to your goals, and advise whether there are other plants that might be a better fit for you! Let's chat!
Here's a recent publication (written with a student) on when to worry about your child's fever, and what to do to help them get better ... better!
One of the simplest things many of us can do to improve our health is drink more water. It need not be from a bottle (though it's a great idea to carry a re-fillable glass or stainless steel one!). It need not have gone through reverse osmosis. We are blessed in this part of the world to have cold, clean water that comes out of a tap - inexpensive, life-giving, miraculous. And yet many of us don't drink enough. The consequences? We are sluggish (water is necessary to deliver nutrients to our cells and tissues); our brains are foggy (our brain cells depend on water to bring them essential oxygen and glucose); our bodies ache (water helps to clear away waste from our natural metabolic reactions); we are constipated (water bulks up our stool, making it easier to eliminate); we are DRY (cracked lips and knuckles, anyone??). Drinking more water might even help maintain a healthy weight! Kids in particular are vulnerable to dehydration, and may not recognize when they are thirsty.
I'm not talking coffee. I'm not talking juice. I'm not talking pop - diet or otherwise. I'm talking the real deal. BUT there is no magic volume - that "eight cups a day" rule doesn't hold much ... water. How much we need depends on how much physical activity we're getting, how dry/hot the environment is, whether we're struggling with an illness, and how big our bodies are. It also depends on how much moisture there is in our diets. A person who eats a diet rich in fresh fruits, veggies and water-based foods (think soups, stews, porridges) needs less water straight-up. Being mindful of our thirst and taking a quick peek at our urine after going (kids love this) should give us a clue ... healthy urine should be see-through and pale yellow ... not perfectly clear, and not as dark as apple juice. Unless you are really going overboard, particularly if you're an endurance athlete, there's rarely harm in working in more water. Ready for some tips?
1. Just drink it! Cold or warm, flat or fizzy (just watch the sodium content) ... find what turns you on. Savour it!
2. If plain water bores you, jazz it up with some added fruits or veggies! Sliced cucumber or lemon, or a handful of berries look lovely in a pitcher of agua and add a touch of flavour. When that beautiful pitcher is at the front of the fridge, or in a prominent place on the counter, who can resist??
3. Teas (the non-caffeinated version*) count! The bonus is that they can be individualized to your health needs. That's an entirely other blog post (stay tuned!), but start with these suggestions: chamomile when someone needs to chill; peppermint for an after-meal digestif; ginger with lemon for a refreshing pick-me-up; or nettles for an extra hit of iron. I suggest making a big vat of your family's favourite and drink it room-temperature or cold.
4. If your kids are used to drinking something else (milk, juice ... or even pop), and refuse to drink the plain stuff, slowly dilute what they will drink (with or without their cooperation) over time until it is mostly or completely unadulterated water. Then work on the other strategies mentioned above!
* black and especially green teas are full of amazing antioxidants and can definitely be enjoyed; however, the caffeine can be a bit dehydrating if that's all that's being consumed, and may be too stimulating for some
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.