by Moira Fitzpatrick, PhD, ND

 The New Year is a great time to detoxify, as the holidays are over and it is a way to begin a new food program as the foundation for your health. How do you know if it is a good time for you to detoxify?

From where do toxins come? Toxins can include chemical pollutants, pesticides, heavy metals, alcohol, drugs, both active and passive cigarette smoking, food additives, dry cleaning, mold, etc. Toxins also come from normal metabolism and the buildup of bacteria within the body.

The goal in detoxification is to reduce the total load of toxins to which you are exposed. I typically begin this process with food, i.e. identifying and removing all food sensitivities. Detoxification does not mean fasting. De-toxing requires energy. Fasting with either water or juice alone may weaken muscles and other organs. The body needs nutrients for healthy detoxifica-tion. For example, harmful free radicals are formed as a result of Phase I liver activity. Antioxidants are essential to transform free radicals to water.

What systems of the body are involved in detoxing?

The liver is a vital organ responsible for converting toxins, both exogenous and endogenous, into forms that can easily be excreted from the body. The liver transforms chemicals that are fat soluble to water soluble in phase I. During phase II of liver function, intermediate and water-soluble molecules are made ready for excretion from the body. Once the liver has transformed toxins, the compounds are delivered to the gall bladder to be excreted with bile and eliminated in the feces. Water soluble compounds are then eliminated through the kidneys and skin.

When the liver is not functioning properly, toxins may return to the blood and be deposited in various tissues such as fat and the brain. This then will affect digestion, hormones, mood, energy, and the immune system.

The goal is to increase the body's ability to neutralize and remove toxins. I begin this process with an elimination diet. This is done by eliminating common allergenic foods for 21 days and decreasing food toxins such as pesticides, herbicides, preservatives, etc. At the same time, it is essential to support the liver and the function of the digestive system.

When most major allergenic foods have been eliminated, foods can be reintroduced one at a time to determine if there are sensitivities. If symptoms appear when a food is added back to the diet, this is a sign that the individual is sensitive to the food. Some immune reactions are not immediate hence it is necessary to wait three days before challenging the next food.

What is included in an elimination diet?

• Hypoallergenic foods.

• Nutrient dense organic whole foods.

• A protein powder with nutrients that support the liver and digestion.

Specific foods include: Gluten-free whole grains such as brown rice, quinoa, buckwheat, amaranth, millet, teff, gluten-free oats. Choose non-dairy milks such as coconut, rice, almond or hemp milk. Eat fresh fruit such as berries, apples, pears. Think about frozen, organic berries as a part of your protein shake. Eat several servings of fresh vegetables of a rainbow of colors daily. Eat moderate amounts of meats such as free-range, grass-fed chicken, turkey and lamb. The following foods are hyper-allergenic and are avoided during a cleanse: gluten which includes wheat, barley, rye, spelt and oats, dairy (milk, cheese, yogurt, butter, whey, casein), eggs, margarine, peanuts, corn, soy, alcohol, caffeine, refined sugar, processed meats, yeast containing foods such as vinegar, mushrooms. Avoid the night shade vegetables which include tomatoes, bell peppers, eggplant and potatoes. Avoid caffeine and alcohol.

What can you do to support yourself during an elimination diet?

Drink at least 64 ounces of water a day. Maintain your blood sugar by eating protein at every meal, plus complex carbohydrates and healthy fats such as avocados. Cook with olive oil. Support elimination through skin brushing, Epson salt baths. Keep or add in gentle exercise such as walking, yoga, swimming. Take time to meditate or reflect daily and remember to breathe deeply.

Once you have eliminated the food allergens and sensitivities, then it is important to work with a health care provider to support you in replacing the enzymes and other digestive aids that you may need. Herbs known as bitters help to stimulate digestion. Take bitters just before a meal. Some bitters include gentian, artichoke leaf, endive, dandelion leaf and chicory. Other aspects of digestion need to be reviewed such as the adequacy of pancreatic enzymes, hydrochloric acid and bile stimulators.

Probiotics contain healthy bacteria needed by the GI tract. The common use of probiotics is to replace good bacteria after taking an antibiotic. Food sources of probiotics include yogurt, kefir, and sauerkraut.

Now that you have eliminated food sensitivities and replaced enzymes and probiotics, it is time to heal the integrity of the gut and reduce inflammation in an ongoing way. The key to promoting proper gut integrity is an anti-inflammatory diet: fruits, vegetables, nuts and seeds, whole grains, fish.

Get started, seek support and create health in 2012.

Moira Fitzpatrick is a naturopathic physician and licensed clinical psychologist, who practices in the Northgate area of Seattle. She practices functional medicine, is a primary care provider and specializes in the unique health concerns of women. Support is available for lifestyle changes. Dr. Fitzpatrick can be reached at (206) 525.-5576, www.theemeraldcenter.com.