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HEALTH

Every day, we are exposed to thousands and millions of carcinogens in our environment. Carcinogens, according to Dr Caroline M Hunter of the National Human Genome Institute in her article ‘Carcinogens,’ are substances, organisms, or agents capable of causing cancer.

Hunter explains: “Carcinogens may occur naturally in the environment (such as ultraviolet rays in sunlight and certain viruses) or may be generated by humans (such as automobile exhaust fumes and cigarette smoke).”

We also consume so many unhealthy foods and drinks that our bodies become clogged with toxins, explains Dr Martin Nsubuga at Nsambya Hospital. As a result, carcinogens or toxins weaken our immune systems, making our bodies susceptible to disease.

One way to ensure that one’s body is tuned to optimal health and is ready to combat some diseases is through the removal of toxins, according to Dr Vincent Karuhanga of Family Friends’ Polyclinic Kampala. It is vital to detoxify because we have toxins that we do not see in the form of overreacting radicals/substances, which can damage the body.

“When you give substances that can remove those free radicals, most of the time you are detoxifying,” he says.

Peter Bennett, N.D., co-author of “7-Day Detox Miracle” with Stephen Barrie and Sara Faye, says one should detoxify at least once a year.

You might be wondering who should detoxify and at what age. Prof. David Ssali, a naturopathic doctor with Dama Medicine Herbs, says everyone needs to detoxify. Regarding age, Dr Ssali says that as early as three years old, a person should start detoxifying.

“This is because even a child can consume unhealthy foods or substances that need to be eliminated from their bodies,” he states.

Green leafy vegetables such as spinach, lettuce, and kale, which are rich in beta carotene, vitamin K, vitamin E, folate, vitamin B1, B2, B3, B5, and B6 among others are good for detox

SIGNS THAT YOU NEED TO DETOXIFY

There are some signs one should watch out for to engage in the process of detoxification. According to Prof. Ssali, signs that you need to detoxify include:

• Unhealthy skin that breaks out into rashes and other conditions
• Regularly falling sick, perhaps of colds and headaches
• Infrequent bowel movements, that is, less than two to three a day
• Low energy levels and feeling sluggish
• Heavy consumption of alcohol and drug abuse: “Females can take 10mg of alcohol while men are allowed 20mg a day,” says Medard Ekyarimpa, a neurosurgeon at Mengo Hospital and a medical doctor at Ntinda Medical Centre. Beyond those measurements, one would be consuming a lot of alcohol.
• For nicotine drugs, Dr Ekyarimpa says they have to be on a healthy program between six and one year, and then such harmful substances completely leave the body.

NATURAL DETOXIFICATION

The body is a machine that cleanses and detoxifies itself, explains Dr Ekyarimpa.

“It does it through the kidneys, which clean the blood and pass it through urine,” he says.

Additionally, all the blood leaving the body makes its way through the liver, which then employs the nutrients and also removes most of the chemicals and passes what’s left as waste.

“Your lungs (respiratory system) bring out the toxins through aeration. Some chemicals pass through the toxins through the skin through perspiration,” says Dr Ekyarimpa.

HELP YOUR BODY DETOXIFY ITSELF EAT VEGETABLES

Preparing your dream dish without any vegetables is a bad idea. Dr Karuhanga explains that vegetables and greens help in detoxifying the body and quickly advises that one should opt for organic ones.

In the 2021 Harvard online journal, lead study author Dr Dong D. Wang, an epidemiologist, nutritionist, and a member of the medical faculty at Harvard Medical School and Brigham and Women’s Hospital in Boston, urged people to eat five servings of vegetables per day.

Wang offers green leafy vegetables such as spinach, lettuce, and kale, which are rich in beta carotene, vitamin K, vitamin E, folate, vitamin B1, B2, B3, B5, and B6. These are also potent with minerals like iron, magnesium, potassium, zinc, calcium, phosphorus, and sodium.

EAT FRUITS

Incorporating fruits like watermelon, guavas, and mangoes can help cleanse your body. Fresh fruits are packed with vital nutrients like vitamins, minerals, antioxidants, and fibre, making them a great tool in the detoxification process. Just as vegetables, fruits are rich in Vitamin A and Vitamin C, folic acid, potassium, and zinc.

To get more benefits from fruits, Dr Biren Yajnik, the President of Uganda Dental Association and founder of Sterling Dental Clinic, Kampala, recommends eating whole fruits instead of juicing them. Eating fruits provides satiety and fiber, which are important in body detoxification.

Arlene Semeco and Erin Kelly, in their 2021 article, “19 Best Prebiotic Foods You Should Eat,” suggest incorporating prebiotics into your diet. Prebiotics, types of fiber that feed your friendly gut bacteria, include garlic, onions, green bananas, apples, oats, and barley. Since nutrients are often destroyed when cooking, they advise consuming these foods raw.

Dr Ssali recommends consuming raw onions and garlic with your food. If they are too strong, you can crush them in your salads or food.

The International Scientific Association for Probiotics and Prebiotics encourages people to consume five grams of prebiotics daily. For example, consuming half a small onion daily can contribute to gut health.

Consume less sugar, fats, and carbohydrates: Dr Nsubuga suggests reducing your intake of added sugar, salt, fats, and carbohydrates to help the body cleanse itself. Excessive dietary intake of sugar or fructose can lead to liver toxicity and chronic diseases such as high blood pressure, diabetes, cancer, cognitive decline, and premature aging.

Limiting salt intake is essential for maintaining overall health. Excess sodium intake can lead to high blood pressure, heart disease, stroke, and calcium loss from the bones. Dr Ssali recommends limiting salt usage and opting for healthier alternatives like pink Himalayan and sea salt.

According to a 2002 World Health Organisation report, excessive dietary fat intake has been linked to an increased risk of obesity, coronary heart disease, and certain types of cancer.

To consume healthy fats, consider incorporating sesame seeds, olive oil, sunflower seeds, avocados, and peanuts into your diet.

Instead of consuming a plate of food consisting solely of carbohydrates, Dr Kassandra advises including a small percentage of carbohydrates and incorporating vegetables into your meals. Foods low in calories, such as Irish potatoes and pumpkins, can also be beneficial.

USE HERBS

Certain herbs are known for their detoxifying properties. Dr Ssali mentions aloe vera as one such herb.

Aloe vera can be consumed by cutting a small leaf, soaking it in cold water overnight, and then consuming two teaspoons of it after eating.

Aloe vera juice can also be helpful for constipation.

Ginger is another herb known for its detoxifying properties. Adding ginger to a cup of warm water can help cleanse the body.

Similarly, garlic can help cleanse the body from toxins. Dr Ssali recommends consuming a small piece of raw garlic with your food. If you feel uncomfortable, discontinue use.

DRINK WATER

Dr Nsubuga advises consuming eight glasses of water per day to help cleanse the body. Some people believe that combining food and juices should make up eight glasses, but Dr Ssali emphasizes that anything added to water makes it not “clear water.” Adding a teaspoon of lemon to a cup of warm water in the morning can also be beneficial.

EXERCISE REGULARLY

Exercise aids in burning fat and eliminating toxins from the body. Sweating helps remove toxins from the body. Saunas can also help remove toxins by aiding in excess water release. Eddie Gombya, a physical fitness trainer in Kampala, recommends exercising four to three times a week. It’s essential to warm up before engaging in intense exercise to prevent injuries. If you experience discomfort, stop exercising.

FAST FROM FOOD REGULARLY

Fasting helps the body utilise stored resources and eliminate excess storage. Dr Ekyarimpa recommends fasting two days a week initially, gradually increasing the days over time. Fasting should be done under the guidance of a physician to prevent harm to the body. If you experience dizziness, headaches, or abnormal hunger, break the fast to avoid harming your body.

Also, pregnant and lactating women, as well as individuals who engage in heavy-duty work, should avoid fasting, advises Dr Ekyarimpa.

Fasting might not only remove toxins but also potentially increase longevity and revitalise the body, according to Dr Ekyarimpa.

SLEEP

Eating the right kinds of foods is essential, but without adequate rest, detoxification becomes challenging. Dr Nsubuga recommends getting eight hours of sleep each night to allow the body to rejuvenate itself.

Additionally, the 2018 Science American journal highlights that during deep sleep, toxins are flushed out of the body.

“Sleep is crucial for clearing the brain from potential neurotoxic waste products that accumulate during wakefulness,” emphasizes Chiara Pavan et al in the 2020 article “Cleaning the Sleeping Brain.”

STRESS

Detoxification often brings to mind physical actions related to consumption, but mental stress can also significantly impact the body. Chronic stress, defined by the 2023 World Health Organisation Report as a state of worry or mental tension caused by a difficult situation, can adversely affect mental health. Mikko Nikinmaa, in ‘An Introduction to Aquatic Toxicology, 2014,’ identifies stress as arguably the most significant toxin confronting patients on a daily and long-term basis.

If left unaddressed, chronic stress can raise blood pressure, lead to heart attacks or stroke, increase irritability, and weaken the immune system.

To deal with stress, Dr Ruth Senyonyi, a counselling consultant in Kampala, advises addressing the root cause and seeking support from trusted individuals or professionals.

Dr Ekyarimpa recommends seeking someone to talk to rather than suppressing painful emotions, as sharing can help release painful memories.

INTERVENTIONS BEYOND DIET

In cases of accidental ingestion of rat poison, dietary measures are insufficient. Dr Ekyarimpa advises seeking assistance from a nearby health facility for anti-poison medication.

BENEFITS OF DETOXIFYING YOUR BODY

Detoxification can lead to clearer skin, higher energy levels, improved mood, enhanced immunity, weight control, fresher breath, and a healthier lifestyle, according to various experts.

CAUTION

Some herbs can have powerful effects on the body, causing symptoms such as diarrhea, headaches, or fatigue. Dr Ssali advises stopping and consulting a specialist if the detoxification process becomes too intense.

Additionally, consulting a professional doctor or nutritionist is advisable before detoxifying, especially for individuals under medication, pregnant or lactating mothers.