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In the past two weeks, I wrote about what I consider to be the basic principles of a cleanse. This week I’ll discuss a few additional practices that can further promote clean spaciousness of the body and mind.
We usually focus on the digestive tract, but there are several organ systems involved in the processing and removal of toxins. Besides the intestines, the liver, kidneys, lymphatic vessels, skin, and lungs all play important roles. You can support these systems to make a cleanse more thorough or to promote detoxification even when you’re eating your normal diet.
The liver and kidneys are the powerhouses of detox. While the liver actually has around 500 functions, the most well-known is breaking down toxins and things that could become harmful to us if they were to build up – like hormones, drugs, and metabolic waste products. Nutrients and toxins from the digestive tract go directly to the liver (via the portal vein). Our kidneys are a bit simpler, acting primarily as filters that clean our blood, removing toxins and hormones, and balancing fluid and salt levels.
There’s a lot of hype around liver and kidney cleanses, and in some cases a fundamental misunderstanding as to how these systems work. Generally speaking, the liver and kidneys themselves don’t need to be “cleaned out.” They don’t become “dirty” when we’re exposed to environmental toxins, though it is possible for them to become injured by such exposure. In these cases, blood tests will sometimes show elevated levels of liver enzymes or creatinine, which indicate impairment of the liver or kidneys, respectively. But most people who do a cleanse don’t have any testing done, nor would testing likely show anything abnormal. Therefore, it’s best to proceed with an aim of protecting and supporting – rather than “cleaning” – these organs.
The best way to protect the liver and kidneys is to avoid exposure to toxic chemicals in the first place. Some of the most common liver1 and kidney2 toxins include pesticides, cleaners, air fresheners, paints and solvents, heavy metals, pharmaceuticals, certain herbs and essential oils3, and alcoholic beverages. It’s important to state that (1) not all of these substances are intrinsically toxic, and (2) many of these substances can be readily metabolized by the liver and/or kidneys with zero harm. They become toxic – i.e., damaging – to these organs when our exposure level exceeds the capacity of the organs, and that’s a factor of the health of the individual and the sum total of all such substances a person is exposed to. Thus, a single dose of acetaminophen in an individual with a healthy liver is completely safe. But the maximum daily dose, taken over a course of weeks, and combined with alcohol or other environmental toxins could be a recipe for liver failure.
Keep toxins moving through your body by staying well hydrated (this is especially important for healthy kidneys) and exercising regularly. Consider supplementing with herbs that have an established tradition (ideally supported by scientific research) of protecting and supporting healthy liver and kidney function, if you know you’re going to be exposed to toxins. According to Portland-based naturopathic physician, Tori Hudson, ND, the five most important liver-protecting herbs are: milk thistle, turmeric, licorice, schizandra, and Chinese skullcap (Scutellaria baicalensis).
All of these are very safe herbs, though it’s worth reading her article for information on potential interactions. Also, licorice can cause a small increase in blood pressure, which goes away when it’s discontinued. Of these five, milk thistle is the most remarkable, as it has been shown to restore function in damaged livers.
For kidney support, again, hydration is crucial. Also, diets that are very high in protein can be taxing to the kidneys, so it’s probably advisable to be moderate with protein consumption especially when you’re dehydrated, doing a cleanse, or managing exposure to toxic substances. The mushroom Ganoderma lucidum, AKA Reishi or Ling Zhi, has been shown to help protect the kidneys from chemical damage. Also, tea of stinging nettle (it doesn’t sting after it’s been dried or cooked) is nourishing and supportive to the kidneys.
~
The lymphatic vessels run throughout the body and carry immune cells, help maintain fluid balance, and facilitate the removal of debris, such as damaged cells, germs, and the waste products of injury and infection. These vessels move fluid from the extremities and trunk toward the heart, though they have no central pump the way the heart pumps blood. Therefore, lymph flow can sometimes become sluggish, especially after injury, during an infection, when lymph nodes are swollen, and when lymphatic tissue has been damaged by surgery. When sluggish lymph causes an area of the body to swell, it’s called lymphedema, and infections on limbs with lymphedema can be slow to heal.
Before I get into what you can do to support your lymphatic system, let’s discuss the roles of the skin and lungs, since there’s a lot of overlap. In comparison to the kidneys and liver, these three aren’t major detoxifiers, but their roles aren’t insignificant, so they’re worth enlisting in the cause of internal cleanness.
The lungs keep us clean primarily by bringing in fresh oxygen and releasing the waste product carbon dioxide, though they are also capable of expelling certain other toxins through exhalation. The one you know best is alcohol – this is how we can use a breathalyzer (or our nose) to determine how intoxicated a person is – but the lungs also release other volatile organic compounds (VOCs).4
The skin is sometimes spoken of as the “third lung” since it “breathes” through its pores. With more and more drugs being delivered through the skin as a cream or patch, it’s indisputable that the skin is highly permeable. A wide range of substances can pass into the body through it. Likewise, our sweat is able to carry toxins out of the body through the skin. Studies have shown that heavy metals and the plastic additive bisphenol-A (BPA) are present in sweat.
While the quantity of toxins in sweat and exhaled air is very low, these processes are occurring throughout the day, so some researchers have proposed that over time they actually constitute a significant mechanism for detoxification. Overall, I believe that the fad of “detox through the skin” has been over-hyped, but I have known many people (myself included) who simply feel good from doing these practices. And, in any case, we might as well optimize skin, lung, and lymphatic function, regardless of the actual impact on internal toxins.
Practicing self massage with light strokes, moving from the extremities toward the heart, can help move stagnant lymph. It can also be performed with a dry skin brush: using small circular motions or long strokes, always directed toward the heart, work your way from the ends of your extremities to your trunk, and then from the belly and back toward the heart. Dry skin brushing is exfoliating and invigorating to the circulation, which may help with detoxification through the skin.
We can facilitate sweating through exercise and use of sauna. Exercise, as you know, has many health benefits beyond whatever detoxification value sweating may offer. However, if you’re depleted or weak, such that vigorous exercise makes you feel exhausted or worsens your condition, the use of a sauna can be preferable. With a sauna, I believe it’s best not to strive for an intense, profuse sweat, but rather, a mild glistening sweat for a longer period of time (say, half an hour). Always remember to re-hydrate.
Bathing seems to offer modest support for detoxification through the skin. Some bath additives that are used for this purpose include Epsom salts (magnesium sulfate), apple cider vinegar, and clay. It’s questionable just how deep the cleansing through these agents might be, or what exactly the mechanism is, but if nothing else, baths clean the skin and might therefore facilitate better clearance through sweating. Also, the heat helps open our blood vessels, and baths are just plain relaxing – and metabolism and elimination work better when we’re relaxed.
To support lymph movement, be sure to avoid clothing that’s overly tight (unless you need compression stockings) – especially around the underarm and groin areas. Sleep always in loose fitting pajamas. In addition, shaking the body – as in Qigong Shaking, using a trampoline, or standing on a vibration plate – appears to facilitate lymphatic circulation.
Breathing deeply as a regular practice is supportive to the lungs. We can train ourselves to inhale more deeply and to exhale more fully. Try making the exhale as long as possible, and then, when you feel there’s nothing more to exhale, push out a little bit more, and a little bit more, until your lungs are absolutely empty. If you feel your breathing is weak, you can buy a cheap spirometer which will let you see clearly the strength and duration of your breaths. Using it over time, you’ll see and feel a difference. Also, there are many specific breathing practices that are meant to cleanse and oxygenate the body, such as Rebirthing or Conscious Breathing, and pranayama exercises such as “breath of fire” and Kapalabhati.
Finally, forgiveness, as I see it, is the most valuable psychological instrument for cleansing. I’m talking both about everyday forgiveness and radical forgiveness. By everyday forgiveness, I mean forgiving and releasing the various grievances you have with others and yourself that are relatively easy to perceive. For example, this means forgiving others for: not letting you in when you wanted to change lanes in your car; saying something unkind to you; showing up late; sleeping with the milkman/milkwoman; etc. And it means forgiving yourself when you have a pimple; when you botch a presentation; because you’re overweight; when you accidentally slap your boss three times in a row; when you yell at your kids; and really, even when you do something that’s severely hurtful to yourself or others.
By radical forgiveness, I mean large-scale forgiveness of the world and life for not always being the way you’d prefer them to be. Forgiving the world for the presence of violence and greed; forgiving humans for damaging the environment; forgiving God or the Universe for allowing you to suffer; and so on.
When we harbor these grievances instead of accepting, forgiving, and releasing them, it’s like holding onto toxins. I believe that the impact of all of our hundreds and thousands of mini- and mega-grievances often amounts to a “toxic burden” that more significantly degrades our lives than any physical toxins do.
As usual, I love to hear about your personal experiences. Please share below.
Be well,
Dr. Peter Borten
[1] The National Institutes of Health’s LiverTox site allows you to search for drugs and herbs for data on potential liver toxicity.
[2] The most common causes of serious kidney damage, it should be noted, are not environmental toxins, but dehydration, high blood sugar (diabetes) and high blood pressure.
[3] There are a small number of herbs and essential oils containing compounds that are toxic to the liver or kidneys. There have also been some cases of poisoning from herbal supplements in which the toxicity was due to a chemical adulterant rather than the herb itself. On the one hand, these relative outliers are sometimes used to make sweeping claims against the safety of natural medicine. On the other hand, it’s naïve to assume that herbs and essential oils are universally safe. Caution is important with essential oils (see this study) and especially whenever ingesting any essential oil. That said, there are also herbs and essential oils which have been shown to protect the liver or kidneys from damage.
[4] See Human Breath Emissions of VOCs and Exhaled Breath Analysis: from Occupational to Respiratory Medicine
[post_title] => More Ways to Make a Clean Space Within Yourself
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Over the past few decades we’ve seen a number of trends in popular supplements and so-called “superfoods.” First there was ginseng and echinacea, then ginkgo and St. John’s wort, then green tea, glucosamine, kombucha, fish oil, chia, maca, bone broth, magnesium l-threonate, vitamin D, and so on. Often, there’s a widespread hope that this substance is going to give us vibrant health, make us happy, perhaps even solve all our problems.
Turmeric has been on the charts for some years now, so I wanted to write about its uses and limitations – and why we need to take a broader view on health and supplements. First, it’s important to state that there’s some value to nearly all of these substances. Sometimes it’s a rather modest value for a fairly small subset of the population (like kombucha, most of which is essentially an overpriced mildly-caffeinated acidic soda with a little probiotic activity), other times it’s a significant value for a larger portion of the population (like vitamin D and magnesium). A food or supplement doesn’t need to be life-changing for everyone in order to be important; the key is that we’re realistic about what it can do and knowledgeable about who stands to benefit from it.
For several years, turmeric has been hot stuff in the West, though it has been used for at least 4000 years in Asia. Native to India, it’s a prominent herb in Ayurvedic medicine, though it’s even better known for its place in Indian cuisine and its use as a dye. Its particular yellowish-orange color is almost synonymous with Indian culture. It probably appeared in Traditional Chinese Medicine (TCM) about 1500 years ago, but has always been a relatively minor herb in that system.
In both Ayurveda and TCM, turmeric is almost never taken as a single herb. Rather, it’s utilized in a formula of multiple herbs that’s prescribed by a trained practitioner, based on the specific constitution and presentation of the person who will be consuming it. However, as with many adopted herbs, Americans generally take it on its own, without any understanding of its traditional application or the diagnostic framework of the systems that have utilized it for so long. Consequently, many probably conclude that herbs aren't very effective medicines.
This is really the crux of what limits Westerners in their use of herbs – lack of context. The systems through which herbs have been historically defined and applied include methods for determining when and how and with whom to use them. One of the things that makes Ayurveda and TCM so special is that their diagnoses and their interventions utilize the same philosophical framework and terminology. That is, there’s a seamlessness between diagnosis and treatment. For example, for a TCM diagnosis of liver Qi stagnation, the treatment is clear because there are herbs and acupuncture points that specifically unblock stagnant liver Qi.
In contrast, knowing the Ayurvedic properties of turmeric – a pungent vipaka, a heating virya, a light, dry guna, which enters the digestive, circulatory, respiratory, and female reproductive srotas – is meaningless if we’re working from a Western biomedical diagnosis such as lung cancer, because the languages and philosophies don’t match. We can only guess at equivalencies.
For any given symptom presentation, there might be half a dozen or more possible diagnoses of the actual cause. When we take an herb without a diagnosis, it has a limited chance of working as we hope, because we may or may not have the underlying disease pattern that this herb addresses. It might even make things worse.
When we take an herb based on properties revealed by modern research – such as antibiotic, diuretic, or anti-inflammatory – it might work if we’ve correctly identified that we have the biomedical diagnosis corresponding to this biomedical terminology. But we miss out on accessing the body of wisdom developed by the traditions that have utilized the herb for centuries. It’s more like taking a brand new, poorly-understood drug, usually with very little human research behind it.
Years of discussion and trial-and-error in traditional plant-medicine systems reveals important nuances, and synergies with other herbs. Without that context, however, scientists were able to discover that turmeric possesses anti-inflammatory properties. Hooray! People started taking turmeric by the handful. But it didn't work as well as predicted. Later research revealed that unless the inflammation was in the digestive tract itself, the herb (specifically a compound called curcumin) wasn't likely to reach its target. Absorption into the bloodstream, it turned out, was very poor.
Eventually, researchers discovered that with absorption-enhancers, they could get more curcumin into the bloodstream. They came up with two main devices. The first is to combine it with a compound called
piperine that helps it pass through the lining of the digestive tract. The second is to attach it to a form of fat known as a
phospholipid, that's what our cell membranes are made of. This helps it move into cells more readily. Interestingly, equivalents of both strategies were utilized for centuries (if not millennia) in India. Piperine is a constituent of black pepper and a similar herb called pippali (long pepper), with which turmeric has been traditionally combined. And turmeric is also routinely taken with ghee (clarified butter) which happens to be rich in phospholipids!
In TCM, turmeric is called jiang huang, which means “yellow ginger.” Based on its primary function, it’s categorized as an herb that promotes blood circulation. Therefore (through that handy-dandy seamlessness of diagnostic and therapeutic terminology), it is used to treat conditions of stagnant blood. When we have a condition of blood stagnation, often the tongue takes on a slightly purple color and the veins on the underside of the tongue become more prominent and blue or purple. The pulse at the wrist feels “choppy” or “wiry.” The complexion often becomes dark. In women, the menstrual blood might be clotty and dark. And most obvious, there is usually pain – often sharp, stabbing pain in a fixed location.
Also, low grade blood stagnation – essentially impaired circulation – is thought in TCM geriatrics to be an almost inevitable part of the aging process. Whenever we see an older person with cold and/or purplish feet, hardened skin of the lower legs and feet, prominent purple and blue veins, and perhaps a history of cardiovascular disease and/or diabetes, it’s likely that a TCM practitioner would make a diagnosis of blood stagnation. Biomedically speaking, it’s probable that such an individual has chronic inflammation, and we could therefore think of the herbs that address stagnant blood as likely possessing anti-inflammatory properties, like those ascribed to turmeric.
In such cases, an herb like turmeric might be utilized, but if we look at the actual practice of TCM, we find it’s not especially popular among the herbs in its category. That’s probably because there are about thirty other herbs in this category, and thousands of years of tradition have shown that other herbs do just as good of a job – if not better than turmeric.
In addition, with a palette of thirty herbs to choose from, we have a great deal of specificity available to us. There are blood movers with an affinity for the head, or the abdomen, or the shoulder (one of turmeric’s affinities), or the legs, or the arms, or the back. There are mild blood movers and strong blood movers. There are blood movers with an ability to break up masses or to heal broken bones. There are blood movers that soften tight muscles and tendons and promote healing of unhealing wounds. And there are ways to combine them in order to make them exponentially more effective; to direct them to certain parts of the body; to prevent side effects, and so on.
Since I’m lucky enough to have all these herbs at my disposal (and the training to know how to use them), turmeric isn’t exceptional to me. It’s just an herb that got noticed by Westerners. There are thousands of others that are equally impressive. But don’t get me wrong – I love it, as I love all herbs, and I do occasionally recommend it.
If you don’t have training in traditional herbal medicine and you don’t have access to a practitioner who can help determine if it’s good for you, at least it’s a very safe herb. You can try it, and if it doesn’t work, you’re unlikely to do yourself any harm (though I still recommend checking with your doctor).
If you’re going to take turmeric, be sure to take it in a form that’s going to be well absorbed (unless you’re meaning to target your digestive tract). That means combining it with black pepper, long pepper, or piperine (and a little ghee may help, too); or using a brand that binds curcumin with acetylcholine (such as Meriva); or a brand that utilizes very small particles (such as Theracurmin).
Because I don’t have the ability to teach you traditional diagnosis through this format, we're actually best off banking on what the research shows. And while there's a lot of hope that it does many things, the only thing that it's been really clearly proven to do (on its own) is alleviate inflammation and some of its expressions. Pain, swelling, arthritis, and even hidden inflammatory processes will usually improve with ongoing consumption of turmeric/curcumin (assuming you’re using an absorption-enhancer). The degree of improvement varies. Sometimes it’s dramatic, other times subtle. Just remember that because you may or may not have the underlying diagnostic pattern that makes you a good candidate for turmeric/curcumin, it might not work.
I’d like to finish by discussing some broader measures for reducing the “stagnant blood” (and accompanying inflammation) that we’re prone to in our elder years. First, there’s exercise. Ideally, this isn’t the exercise of going to a gym and using weight machines (though if that’s what you like, keep doing it) – it’s the exercise of walking to the store, riding a bike to work, digging in the garden, shoveling snow, and above all, playing.
Second, reduce your sugar intake. If there’s one part of our diet that provokes inflammation and thickening of the blood more than any other, it’s sugar. By sugar, I mean caloric sweeteners of all kinds (and also white flour). If you’re up for improving your diet, you’d also do well to reduce or eliminate processed meats, deep fried foods, and margarine. Meanwhile, increase your consumption of fresh fruits and vegetables, nuts (dry roasted or raw), and oily fish. Third, if you smoke, quit. Smoking is terrible for circulation.
Finally, the best way to keep blood (and energy, and life itself) flowing is to be light-hearted. The circulatory system is an extension of the heart, and a light, open, joyful heart is best able to pump blood to all parts of us (much in the way it’s open to people and experiences of all kinds). Meditate (metta or lovingkindness meditation is especially good for this purpose). Laugh. Find ways to de-stress. Breathe deeply. Engage with community. Accept. Forgive. And love. Love yourself, love your family, love your environment, just love as much as you can. Even if you were to drop dead tomorrow, this is the stuff your soul wants you to prioritize.
Be well,
Dr. Peter Borten
[post_title] => I’ve Been Taking Turmeric for a Year But Still Haven’t Found My Soulmate!
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A few decades ago, we knew very little about the chemistry of cannabis. Most of what I encountered in college was low quality, compressed, greenish-grey material with lots of stems and seeds – commonly known as “Mexican brick weed.” It was likely to make you feel passive, immobile, and hungry – a much more benign combination than the various effects you might experience from too much beer or Mad Dog 20/20.
Of the many compounds in the plant, we only heard much about two back then – THC and CBD. At the time, our elementary knowledge could be summed up in a few words: THC is the mood-altering component (what gets you “high”) and CBD is the part that makes you relaxed. We didn’t want to be relaxed, though, so we interpreted this to mean that “good marijuana is high in THC and low in CBD” and bad marijuana is the other way around.
In the years that followed, Mexican brick weed became increasingly scarce as the American cannabis industry bred more potent plants that contained an ever-higher percentage of THC. But for many of us who had dabbled in it in our early 20’s, an intensely altered state was no longer something we desired.
As legal restrictions loosened up, specialists in botanical medicine were eventually able to gain a better understanding of cannabis chemistry (we still have a ways to go) and breeders began to develop strains that produced a more specific effect – calming, stimulating, and so on.
Furthermore, although the market for Mexican brick weed seemed to be long gone, it turned out that there was a high demand, especially among older consumers, for a product with its effects – essentially a breed with a high level of CBD and a very low quantity of THC. Something a connoisseur would have once called low quality cannabis is now sought after. And an increasing number of my patients tell me they use this - or simply CBD alone - not to “get high” but to de-stress, decrease pain, sleep better, manage neurological disorders, and more.
A patient with very stubborn idiopathic nerve pain (meaning, the cause was unknown) came in one day reporting that the pain had been remarkably better since our last visit. “I hate to break it to you, Doc,” he said with a smirk on his face, “but it wasn’t the acupuncture.” He went on to tell me that he had been using a topical CBD lotion, and that it was more effective than anything else he had tried.
Another patient, who had for years experienced an anxious tightness in her chest in social situations, told me that a small amount of oral CBD resolved it without causing any other perceptible effect. She said, “I don’t feel different in any other way. I do my work, I can think clearly. I just don’t have that anxious feeling.”
And several patients who were tired of using pharmaceuticals to treat their insomnia have told me of their success with a variety of CBD products. They generally find them just as effective as sleeping pills, but with the advantage of being natural. Also, unlike the prescription drugs, they don’t worry that the CBD could put them into such a deep slumber that they might not hear a smoke detector or other emergency.
Now, if there’s one thing that rubs me the wrong way, it’s a “cure-all” – and that’s because there aren’t any! There’s no substance out there that’s good for everything or everyone, and I’d be remiss as a healthcare practitioner if I implied otherwise. CBD isn’t going to fix your life, and some people don’t experience any noticeable benefit from it. But I can say that, for many, it’s a useful natural helper with an excellent safety profile. And I’m eager to see what more we learn about this and other remarkable plants.
Be well,
Dr. Peter Borten
P.S. Just as we were publishing this article, I discovered a new study in the journal Nature on the use of CBD in the treatment of pancreatic cancer. Pancreatic cancer has a dismal 5-year survival rate of just 5%. But in this study, mice with pancreatic cancer who were given CBD plus chemotherapy survived THREE TIMES longer than those who were treated with only chemotherapy. While we don't yet know how this will translate to treatments for humans, it's one more way in which this astounding plant is a promising tool for healing.
Click Here to Learn More About Dragontree CBD Infused Body Care Products And Get Free Shipping On Your Next Order
[post_title] => CBD vs. THC: A Tale of Two Cannabinoids
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In the past two weeks, I wrote about what I consider to be the basic principles of a cleanse. This week I’ll discuss a few additional practices that can further promote clean spaciousness of the body and mind.
We usually focus on the digestive tract, but there are several organ systems involved in the processing and removal of toxins. Besides the intestines, the liver, kidneys, lymphatic vessels, skin, and lungs all play important roles. You can support these systems to make a cleanse more thorough or to promote detoxification even when you’re eating your normal diet.
The liver and kidneys are the powerhouses of detox. While the liver actually has around 500 functions, the most well-known is breaking down toxins and things that could become harmful to us if they were to build up – like hormones, drugs, and metabolic waste products. Nutrients and toxins from the digestive tract go directly to the liver (via the portal vein). Our kidneys are a bit simpler, acting primarily as filters that clean our blood, removing toxins and hormones, and balancing fluid and salt levels.
There’s a lot of hype around liver and kidney cleanses, and in some cases a fundamental misunderstanding as to how these systems work. Generally speaking, the liver and kidneys themselves don’t need to be “cleaned out.” They don’t become “dirty” when we’re exposed to environmental toxins, though it is possible for them to become injured by such exposure. In these cases, blood tests will sometimes show elevated levels of liver enzymes or creatinine, which indicate impairment of the liver or kidneys, respectively. But most people who do a cleanse don’t have any testing done, nor would testing likely show anything abnormal. Therefore, it’s best to proceed with an aim of protecting and supporting – rather than “cleaning” – these organs.
The best way to protect the liver and kidneys is to avoid exposure to toxic chemicals in the first place. Some of the most common liver1 and kidney2 toxins include pesticides, cleaners, air fresheners, paints and solvents, heavy metals, pharmaceuticals, certain herbs and essential oils3, and alcoholic beverages. It’s important to state that (1) not all of these substances are intrinsically toxic, and (2) many of these substances can be readily metabolized by the liver and/or kidneys with zero harm. They become toxic – i.e., damaging – to these organs when our exposure level exceeds the capacity of the organs, and that’s a factor of the health of the individual and the sum total of all such substances a person is exposed to. Thus, a single dose of acetaminophen in an individual with a healthy liver is completely safe. But the maximum daily dose, taken over a course of weeks, and combined with alcohol or other environmental toxins could be a recipe for liver failure.
Keep toxins moving through your body by staying well hydrated (this is especially important for healthy kidneys) and exercising regularly. Consider supplementing with herbs that have an established tradition (ideally supported by scientific research) of protecting and supporting healthy liver and kidney function, if you know you’re going to be exposed to toxins. According to Portland-based naturopathic physician, Tori Hudson, ND, the five most important liver-protecting herbs are: milk thistle, turmeric, licorice, schizandra, and Chinese skullcap (Scutellaria baicalensis).
All of these are very safe herbs, though it’s worth reading her article for information on potential interactions. Also, licorice can cause a small increase in blood pressure, which goes away when it’s discontinued. Of these five, milk thistle is the most remarkable, as it has been shown to restore function in damaged livers.
For kidney support, again, hydration is crucial. Also, diets that are very high in protein can be taxing to the kidneys, so it’s probably advisable to be moderate with protein consumption especially when you’re dehydrated, doing a cleanse, or managing exposure to toxic substances. The mushroom Ganoderma lucidum, AKA Reishi or Ling Zhi, has been shown to help protect the kidneys from chemical damage. Also, tea of stinging nettle (it doesn’t sting after it’s been dried or cooked) is nourishing and supportive to the kidneys.
~
The lymphatic vessels run throughout the body and carry immune cells, help maintain fluid balance, and facilitate the removal of debris, such as damaged cells, germs, and the waste products of injury and infection. These vessels move fluid from the extremities and trunk toward the heart, though they have no central pump the way the heart pumps blood. Therefore, lymph flow can sometimes become sluggish, especially after injury, during an infection, when lymph nodes are swollen, and when lymphatic tissue has been damaged by surgery. When sluggish lymph causes an area of the body to swell, it’s called lymphedema, and infections on limbs with lymphedema can be slow to heal.
Before I get into what you can do to support your lymphatic system, let’s discuss the roles of the skin and lungs, since there’s a lot of overlap. In comparison to the kidneys and liver, these three aren’t major detoxifiers, but their roles aren’t insignificant, so they’re worth enlisting in the cause of internal cleanness.
The lungs keep us clean primarily by bringing in fresh oxygen and releasing the waste product carbon dioxide, though they are also capable of expelling certain other toxins through exhalation. The one you know best is alcohol – this is how we can use a breathalyzer (or our nose) to determine how intoxicated a person is – but the lungs also release other volatile organic compounds (VOCs).4
The skin is sometimes spoken of as the “third lung” since it “breathes” through its pores. With more and more drugs being delivered through the skin as a cream or patch, it’s indisputable that the skin is highly permeable. A wide range of substances can pass into the body through it. Likewise, our sweat is able to carry toxins out of the body through the skin. Studies have shown that heavy metals and the plastic additive bisphenol-A (BPA) are present in sweat.
While the quantity of toxins in sweat and exhaled air is very low, these processes are occurring throughout the day, so some researchers have proposed that over time they actually constitute a significant mechanism for detoxification. Overall, I believe that the fad of “detox through the skin” has been over-hyped, but I have known many people (myself included) who simply feel good from doing these practices. And, in any case, we might as well optimize skin, lung, and lymphatic function, regardless of the actual impact on internal toxins.
Practicing self massage with light strokes, moving from the extremities toward the heart, can help move stagnant lymph. It can also be performed with a dry skin brush: using small circular motions or long strokes, always directed toward the heart, work your way from the ends of your extremities to your trunk, and then from the belly and back toward the heart. Dry skin brushing is exfoliating and invigorating to the circulation, which may help with detoxification through the skin.
We can facilitate sweating through exercise and use of sauna. Exercise, as you know, has many health benefits beyond whatever detoxification value sweating may offer. However, if you’re depleted or weak, such that vigorous exercise makes you feel exhausted or worsens your condition, the use of a sauna can be preferable. With a sauna, I believe it’s best not to strive for an intense, profuse sweat, but rather, a mild glistening sweat for a longer period of time (say, half an hour). Always remember to re-hydrate.
Bathing seems to offer modest support for detoxification through the skin. Some bath additives that are used for this purpose include Epsom salts (magnesium sulfate), apple cider vinegar, and clay. It’s questionable just how deep the cleansing through these agents might be, or what exactly the mechanism is, but if nothing else, baths clean the skin and might therefore facilitate better clearance through sweating. Also, the heat helps open our blood vessels, and baths are just plain relaxing – and metabolism and elimination work better when we’re relaxed.
To support lymph movement, be sure to avoid clothing that’s overly tight (unless you need compression stockings) – especially around the underarm and groin areas. Sleep always in loose fitting pajamas. In addition, shaking the body – as in Qigong Shaking, using a trampoline, or standing on a vibration plate – appears to facilitate lymphatic circulation.
Breathing deeply as a regular practice is supportive to the lungs. We can train ourselves to inhale more deeply and to exhale more fully. Try making the exhale as long as possible, and then, when you feel there’s nothing more to exhale, push out a little bit more, and a little bit more, until your lungs are absolutely empty. If you feel your breathing is weak, you can buy a cheap spirometer which will let you see clearly the strength and duration of your breaths. Using it over time, you’ll see and feel a difference. Also, there are many specific breathing practices that are meant to cleanse and oxygenate the body, such as Rebirthing or Conscious Breathing, and pranayama exercises such as “breath of fire” and Kapalabhati.
Finally, forgiveness, as I see it, is the most valuable psychological instrument for cleansing. I’m talking both about everyday forgiveness and radical forgiveness. By everyday forgiveness, I mean forgiving and releasing the various grievances you have with others and yourself that are relatively easy to perceive. For example, this means forgiving others for: not letting you in when you wanted to change lanes in your car; saying something unkind to you; showing up late; sleeping with the milkman/milkwoman; etc. And it means forgiving yourself when you have a pimple; when you botch a presentation; because you’re overweight; when you accidentally slap your boss three times in a row; when you yell at your kids; and really, even when you do something that’s severely hurtful to yourself or others.
By radical forgiveness, I mean large-scale forgiveness of the world and life for not always being the way you’d prefer them to be. Forgiving the world for the presence of violence and greed; forgiving humans for damaging the environment; forgiving God or the Universe for allowing you to suffer; and so on.
When we harbor these grievances instead of accepting, forgiving, and releasing them, it’s like holding onto toxins. I believe that the impact of all of our hundreds and thousands of mini- and mega-grievances often amounts to a “toxic burden” that more significantly degrades our lives than any physical toxins do.
As usual, I love to hear about your personal experiences. Please share below.
Be well,
Dr. Peter Borten
[1] The National Institutes of Health’s LiverTox site allows you to search for drugs and herbs for data on potential liver toxicity.
[2] The most common causes of serious kidney damage, it should be noted, are not environmental toxins, but dehydration, high blood sugar (diabetes) and high blood pressure.
[3] There are a small number of herbs and essential oils containing compounds that are toxic to the liver or kidneys. There have also been some cases of poisoning from herbal supplements in which the toxicity was due to a chemical adulterant rather than the herb itself. On the one hand, these relative outliers are sometimes used to make sweeping claims against the safety of natural medicine. On the other hand, it’s naïve to assume that herbs and essential oils are universally safe. Caution is important with essential oils (see this study) and especially whenever ingesting any essential oil. That said, there are also herbs and essential oils which have been shown to protect the liver or kidneys from damage.
[4] See Human Breath Emissions of VOCs and Exhaled Breath Analysis: from Occupational to Respiratory Medicine
[post_title] => More Ways to Make a Clean Space Within Yourself
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