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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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[post_content] => Technology has given me the gift of being able to dig a hole in my garden for my onion plant and hear these words from Eckart Tolle in my earbuds at the same time:
“Life will give you whatever experience is most helpful for the evolution of your consciousness. How do you know this is the experience you need? Because this is the experience you are having at the moment.”
Damn. Audible. You know my jam - you’ve captured my heart.
That’s why when we found out last week that
The Well Life is now available on Audible, Peter and I were jumping for joy (okay - I was jumping, Peter was delightedly smiling - maybe about Audible? Maybe about my ridiculous antics?)
If you haven’t read The Well Life yet (or even if you have and you want a refresher) go get it now and you’ll get to listen to how sweetness, structure and space can help you create more balance, happiness, and peace in your life.
We’re addicted to Audible. For real.
In the bath. Audible.
Driving home from dropping the kids off at school. Audible.
Letting the alpacas out of the barn. Audible.
Here are some of the books we’re listened to lately (and loved - cause let’s be honest just because it’s an audiobook doesn’t make it a GOOD book, unless it just is):
Briana’s top three recent audible adventures:
A New Earth by Eckart Tolle
Becoming by Michelle Obama
Coddling of the American Mind by Greg Lukianoff and Jonathan Haidt
Books Peter’s loved lately:
Song of Achilles by Madeline Miller
Resilient by Forrest Rick Hanson
Falling into Grace by Adyashanti (also one of Briana’s favorite books)
Wild Mind by Bill Plotkin
Fourth Uncle in the Mountain: The Remarkable Legacy of a Buddhist Itinerant Doctor in Vietnam by Marjorie Pivar and Quang Van Nguyen
I hope you enjoy some summer listening!
We’d love to hear what books you’ve loved recently!
Love,
Briana
Check out The Well Life on Audible!
[post_title] => Whistling While You Work is So 10 Years Ago
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A few years ago, we were in the middle of a Kickstarter campaign to get our first book funded and suddenly the money stopped coming in. We had raised about $20,000 of our $25,000 goal and there were just five days left. If we didn’t hit our goal we wouldn’t get a dime. And we had hit up virtually every friend, acquaintance, and family member we could think of.
We had written this book, The Dreambook, to convey something that most people never learn: how to figure out what you really want, how to discover your gifts and purpose, how to set goals to shape your life around these qualities, and how to keep things fun along the way. After years of treating people for physical and mental health issues, it had become increasingly clear to us that there was an even greater need for these skills of vision and life architecture.
I was on the Kickstarter website, staring at the “money thermometer,” which, after steadily rising for a few weeks, had come to a standstill.
Just then, my phone rang. The woman on the other end introduced herself as Brandy and she said she had seen our Kickstarter campaign. “I want to offer you a healing session,” she said. “You see, I have an intuitive gift, and I’m being strongly pulled to assist you. I’m feeling that whatever this book is that you and your wife have written, it’s going to help a lot of people. The world needs it.”
I like to think I know a good omen when I see it, so I agreed. I can be pretty skeptical about this sort of thing, but I decided to stay open about it. She led me through a meditative process over the phone and explained that she was clearing some things up on my behalf. It felt good, and I thanked her for her generosity.
Over the next several days, we received nearly $15,000 in contributions. We exceeded our goal by almost $10,000. We published the book and quickly sold out. We reprinted it and sold out again. And again. And again.
Since then, we've expanded on our teachings in two additional books and online courses. More than 100,000 people have used our materials, and an online community has grown around this work which includes over 12,000 members who offer each other support.
So, the woman on the phone (who has since become a friend) was right: it has helped a lot of people!
We've been astounded by the impact. So many people have transformed their lives - and not just in ways that benefit themselves, but also in ways that help others and strengthen communities. Our hearts swell just thinking about these amazing folks.
Since almost the beginning, people have been asking us, “Can you train me to coach others using this framework?” Finally, we can say YES.
We’re excited to present The Well Life Coaching Program.
We understand how gratifying it is to help someone discover what lights them up and assist them to bring it to life. There’s nothing like getting to be a part of the emergence of someone’s potential. And we know there are countless people out there who have a gift for this work.
In the Coaching Program you'll learn how to earn a living by helping people build balanced, happy, meaningful lives. Some of the many topics we cover include:
- How to help clients establish a strong foundation in physical and psychological health
- How to build rapport, how to listen and be present, and how to take the dialog deeper
- How to utilize the language of the natural world to understand and correct patterns of imbalance
- How to help clients establish healthy life structures that will enable them to manage busy lives without feeling overwhelmed
- How to succeed in your own practice – whether it’s brand new or already well-established and ready for growth
- And much, much (MUCH) more
The Coaching Program also includes an eight-week module called Sacred Expansion. It will help you find deep alignment; establish a connection with your own highest self; uncover and release habits of thinking and behavior that are holding you back; establish healthy boundaries; and in numerous other ways, help you become healthy and clear within yourself so that you can be more effective at helping others.
For those who wish to go further, we’ll be offering a higher level Illuminator training. Illuminators participate in an in-person session with us and will receive instruction in advanced coaching and facilitation skills, a deeper exploration of the processes and tools learned in the Coaching program and guidance in how to utilize a connection to universal energy for powerful healing and growth.
The best part is that all profits from these courses will be donated to The Well Life Foundation to assist women in transition with these life-changing tools!
If you’re interested in joining us in this exhilarating work, please check it out.
Be well,
Peter and Briana Borten
Serve Your community with depth and heart - Become a Well Life Coach
[post_title] => The Well Life Coaching Program: Be a light seeker, a light holder, a light warrior
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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
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