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Detoxification- Is it really necessary?

What to consider before starting a cleanse.

I won’t lie, when I was studying nutrition, and was introduced to the idea of detoxification back in my undergraduate days I was not convinced that this was something we needed as human beings. By nature, I am an open minded skeptic, and so naturally I didn’t write the entire idea of detoxification off, but I didn’t understand why people did it, or rather, needed to do it.

Moving forward many years later, I realize that my hesitation around detoxification was the cookie cutter nature that I witnessed, the replication of celebrities committing themselves to extreme fasts or juice cleanses, and the use of enemas or laxatives without any assessment or supervision. 

It wasn’t the idea of the detoxification that had me turned off, it was the marketing behind it. 

In practice I am putting people on detoxes very regularly, but they aren’t called detoxes or cleanses, but are in the form of food elimination diets, IV therapy, hypo-allergenic diets, setting boundaries in relationships, hydrotherapy practices, utilizing botanicals for elimination, regular infrared sauna sessions etc. It is important to recognize that detox comes in many shapes and forms, but an alteration in what you are currently doing is in essence a very gentle detox. However, detox extends beyond diet, it also can mean detoxing from toxic people, toxic habits such as drinking regularly, smoking, using your phone when you are with company and the use of toxic materials such as detergents, cleaning agents, plastics and more. 

Detox means, getting rid of unwanted toxins, and frankly in a world that is in no short supply of toxic accessibility in all shapes and forms, labelling something as a detox, to force you to have intention and accountability might be one of the best things you do every year. 

So let’s let go of the word, and focus on the why. There are many reasons why our body needs a break. We are ON, 24/7, 365 a year, for our entire lives. This is a beautiful thing, but depending on the life we choose to live, our exposures mount up. On one extreme, pathologies begin to show up when our toxic burden has reached its max, and on the opposite end of the spectrum, the focus on supporting our body regularly can also be highly beneficial. Ultimately our cups are all different so naturally some people can manage a greater toxic burden than others, and some of us just get used to our baseline of feeling a certain way. This is not just about physiology but about environment- physical, environmental (epigenetic,) mental and emotional. 

The practice of fasting, which is prevalent in almost all major religions is a form of detox. Lent is a form of detox. Hot and cold therapy is a form of detox. As a society, we have always given our body a break, recognizing that this is what we need.

Detox for a specific concern such as addressing heavy metals may require chelation and more specific directions. Detox as a form of reset, however, can be tailored to you, for your needs, and what your body can handle.

So before you begin a detox, there are a few things to keep in mind that will help you be more successful.

1. Determine what your body can handle
   I regularly will say to my patients, that if you are running on fumes, detox is not the priority. Re-building and nourishing your body is. This is really important, because our personal motivation to cleanse is different, but detox is a stress on the body. If you are already stressed, have poor immune health, feel depleted or low energy, or have medical concerns, your cleanse needs to be tailored to what you can handle. Sometimes, the detox is purging emotions that have been stuck, while focusing on rest and repair. Other times it may be a water cleanse, with rest, a bit of brown rice, sauna and meditation. And even other times it may be the removal of high inflammatory foods. Everyone is different, doing a one-size-fits-all detox is not smart. You really need to do what is going to benefit you, and more extreme doesn’t always mean better. 
   
   
2. Your Emunctories
   You are probably thinking, what is she talking about! We have 5 organs of elimination- maybe 6 if you’re a menstruating female. These are: sweating (skin), urination (kidneys), bowel movements (gut), Lymph (follows blood on a vascular level), and Liver (processing); if you are a female your menstrual cycle is also a method of elimination. Your periods can tell you a lot about what is going on in your body! These need to be working, well. This is the starting point before doing any detox or cleanse, because if your process of elimination isn’t great, then you really should be starting here first. Get your systems warmed up and working first, no athlete runs a marathon without training and a warm up first. The same goes for a cleanse, particularly the more aggressive it is, the more your body needs to be aligned.
   
   

3. Lifestyle
   Detoxification is dependent on what you already do. If you are the type of person who doesn’t pay attention to diet, cannot sweat, has gut concerns and drinks more coffee/soda/juice then water, you need to start with supporting your natural body’s process of elimination. Our body is highly metabolic, there is a process of constant building and breaking down. Understanding that small changes over time can yield great benefit, particularly when lifestyle needs to be addressed, should be the start. Habits take time to form, and also to break. If this is an area that needs support, and you are motivated, set yourself up for long term success. If your lifestyle is inclusive of healthy habits, then you are in a great position to explore other options. The goal is improvement in your health, your mindset, the “why,” needs to be explored.
   
   
4. The Mind-Body Connection
   Many detox programs focus on elimination and restriction, but a very important aspect of detox is emotional. We live in a society that is highly motivated, fast-paced, superficial and most of us are carrying emotional energy that has not been dealt with. The compounding effect of this is draining to your spirit, your soul and your sense of self. The most outwardly appearing healthy individuals may not be healthy inside, even though they eat greens, meditate, practice breath work etc. We are more than the physical, and an emotional and mental detox is just as important as a physical one. If you are looking at cleansing, there should be some aspect of personal work included in this. We get accustomed to feeling a certain way, handling things or suppressing them (internally or with medication), and the disconnect between our mind-body continues to get more pronounced.
   
   

Lastly, always remember that your body truly is on your side. Your body wants to help you, and supporting yourself, is a form of self love. 

Most of us don’t admire how resilient we are as human beings, the amount we can handle, how we can be adaptable and so much more. Support that, embrace it, celebrate it and love your body. If you are thinking about a cleanse, take the time to understand why you need it, from all aspects of your life; and even if you cannot think of why, there is no limit to how much love you can give to your self. You don’t need a reason, but if you have one, then better even to be specific about what your needs are at this time. And always remember, if you don’t know where to begin, that is ok, and actually very normal. Seek a health care practitioner that you resonate with, that can help you cleanse appropriately, that is what they are here for. 

#Letscleanse

By: Dr. Mashael Mawji, ND
BSc. FNH (Hon)

Mens Health- Is it more than just testosterone?

Naturally, as men age, their testosterone declines. As human biology dictates, we expect this, and a natural decline in sex hormones occurs in both men and women. Younger men, however, are presenting with symptoms of low testosterone, even in their 20’s. The key word here is symptoms of low testosterone, but when we test their testosterone levels, we often see that they are within the range they should be for age and sex (in many young men.) So why are so many young men showing up with symptoms of low sexual desire, trouble with morning erections or less spontaneous erections, low mood, depression and fatigue?

I have definitely heard my fair share of gym bro talk, and some of this information is harmful and incorrect. Knowledge sharing is important, but when it comes to our health, I do not believe that a one size fits all approach is ideal. General health recommendations are the starting point for good health, but when there are concerns, identifying the cause should be the beginning. Hormones are powerful, which is why when they are out of balance, low, or even high, we often experience symptoms. Keeping that in mind, there are lots of things to consider before starting on testosterone replacement therapy that you should be discussing with your prescribing physician. 

So, what are some other reasons you may be feeling symptoms of low testosterone, when in fact your testosterone levels are ok?

Estrogen

We live in a world where our exposure to household products, detergents, fillers in food, diet and plastics, promote an estrogenic state in our body. Often times, we supplement with so many things, but do not take time to address our gut microbiome or liver metabolism which play a strong role in the detoxification and elimination of our hormones. Testosterone has many pathways, and one of them is the formation of Estradiol. This is through a process called aromatization. Some men feel that they don’t have enough testosterone, but hormones behave relative to each other. A higher level of estrogen for a man can definitely make his testosterone feel like its low, when it isn’t.

Stress

The main producers of testosterone are the testes and the adrenal glands. During periods of stress, our pituitary gland sends out a hormone called adrenocorticotropic hormone (ACTH) that acts on our adrenal glands to produce cortisol. This helps us cope with stress, but the feedback is to inhibit another hormone called Gonadotropin releasing hormone (GnRH.) This is the relationship between the HPA (Hypothalamic-pituitary axis) and the HPG (Hypothalamic- pituitary gonad axis.)  Recall that stress comes in different forms, and as individuals, our ability to cope is individual. As children we are programmed differently to deal with stress, and some people may have experienced stress earlier in life and now it is impacting them in the present day. Other forms of stress people often don’t think about are when we get sick. Our immune health can also be a cause of stress. Most people today experience stress due to work-life balance and the demands of society. I find many of my patients benefit from support here, particularly using nutrition and botanical medicine! 

Body fat

We are all genetically different but depending on your personal baseline, body fat can be contributing to feelings of low testosterone. One reason is because the hormone androstenedione that is made in adipose, breast and axillary fat, can convert to either testosterone or estrogen. Studies show that peripheral aromatization is favored (in both men and women) which means that the favored conversion is to produce estrogen. This is often why people will say that fat is estrogenic. Extra adipose tissue also has an impact on other hormones such as insulin, adiponectin and leptin. Having a healthy body weight is important for so many reasons, not just your hormones!

Diet

The focus here really is on diversity. Our gut and liver really are so important for us to process and eliminate effectively. Most people are not getting enough vegetables, particularly cruciferous and leafy greens. A lack of diversity in our diet also has implications on the beneficial bacteria that support our mental health, hormonal health, immune health, digestive health, skin health and more! Eating late at night influences our growth hormone as well, which affects our ability to build, regenerate and repair. I always tell my patients that it is what we do 80% of the time that shows up in our life- this includes our exercise routine, the food we consume (and I am talking about realfood,) the time of day we are eating, the diversity in our diet and so much more! 

Nutrients

There are a plethora of reasons that people are low in different micronutrients. There are micronutrient tests which I will sometimes use to understand exactly what the concern is, especially in the patient that seems like they are doing a lot of things right. However, there are common vitamins and minerals that most people are low in, and this can be for a variety of reasons such as: poor diet, gut health, chronic stress, medications they are taking, age, genetically being predisposed to certain deficiencies, other comorbidities, a lack of dietary diversity and more. Re-building requires the right building blocks, and nutrients play a significant role in our ability to produce hormones. 

This article is meant to be educational, and to provide a perspective that I feel is often missing when we approach men’s health. There are many different ways to treat symptoms, but treating symptoms is not always the right approach. Managing symptoms, starting with foundations in supporting the body and trying to understand where the problem is coming from, I believe should be the primary approach. 

Written by: Dr. Mashael Mawji, ND
BSc. FNH (Hon)

My Top 5 Nutrients to support your Eye Health

My Top 5 Nutrients to support your Eye Health

Eye health is a common concern for many people and can include dry eyes, redness, progressively decreasing eye sight, cataracts, age related macular degeneration and more. In fact, my recent visit with my Ophthalmologist is one of many reasons for this blog post (besides popular request!) Apparently my corneal thickness would allow me to undergo a series of laser eye surgeries, which he doesn’t see too often; and he has definitely evaluated a lot of eyes!!! He was impressed, and wanted me to share what I was doing with him, and so this is just some information on a few things you can be doing to help support your eye health.

The focus of this will be on nutrients, but remember, secondary conditions, medications you are taking and your lifestyle play a huge role in eye health.

Your eye contains small blood vessels and relies on tears and certain membranes for nutrients, oxygen, and lubrication. Your body utilizes many of the nutrients you consume for a number of different functions, so lifestyle is extremely important when supporting eye health. Lifestyle habits include a good consumption of fruits and vegetables, wearing sunglasses in bright conditions, proper cleansing of contact lenses, lowering your cell phone brightness, taking breaks from screen time (apply a filter) and not smoking. 

          1.  Vitamin C

Outside of the adrenal glands, the lens contains a higher level of Vitamin C than any other body organ. The aqueous humor supplies the nutrition to the lens of the eye, and can aid in the prevention of lipid peroxidation and regeneration of glutathione. Remember, Vitamin C is well absorbed but is utilized by the body for immune function, collagen synthesis, glutathione   regeneration and so much more. Some of my favourite sources of Vitamin C include Parsley, Rose hip tea, Bell peppers, and Kiwi.

          2.  Zinc

I use Zinc a lot, for a variety of concerns including acne, immune dysfunction, taste/smell changes, DNA synthesis, hormone support, and normal growth and development. There is definitely a fine balance between Zinc and copper, so taking the right dose is important. Most of us have been told to “eat carrots” to help with night vision, which is usually focusing on the precursor to Vitamin A, beta-carotene. Zinc, however, is responsible for bringing Vitamin A to the retina from the liver, to make the protective pigment in our eyes called melanin. Often times we don’t link poor night vision, impaired vision or even cataracts to zinc, but this trace mineral is one of my favourites and is so important! My favourite dietary source of Zinc is oysters; it is also one of the highest food sources containing about 74.0mg per serving. Other sources include: pumpkin seeds, shitake mushrooms, squash and beef.

          3.  Omega-3 Fatty Acids

A lot of people use artificial tears to remedy their dry eyes. Essential fatty acids help for a variety of eye conditions including age related macular degeneration, glaucoma and increased eye pressure. They play a role in promoting proper drainage of intraocular fluid, lubricating the eye and preventing/treating dry eyes. It takes time for omega-3’s to make a significant change in your fatty acid profile, so regular consumption over time is required to notice the benefits. Also, avoiding high omega-6 foods, hydrogenated oils and trans-fats can help improve your omega-3 fatty acid profile. Many sources of omega-3 fatty acids also contain supportive nutrients such as Vitamin A, Vitamin D and Calcium, which are important for our overall health. Dietary sources include herring, sardines, anchovies, and salmon. I find that it can be difficult to obtain therapeutic levels if you are not consuming these regularly, so I   often recommend a good quality fish oil supplement if you are treating a condition, not just preventing it!

          4. Astaxanthin

Haven’t heard of it? Its cousin’s lycopene, lutein, beta-carotene and alpha-tocopherol are in the same family of naturally occurring pigments called carotenoids. Usually emphasized for their anti-oxidant, free radical scavenging activity, astaxanthin really is a bit unique. I chose to include this for eye health because unlike its cousins it can pass the blood-brain and blood-retinal barrier (so impressive!), allowing it to exhibit its effects specifically to support eye health. It is found in algae, and has a wide variety of benefits such as UVB absorber (UVB I like to think of as the UV rays that “burn,”) protecting the skin from radiation and damage, and supporting brain health. Research around astaxanthin focuses on its use in ARMD (Age related macular degeneration,) diabetic neuropathy, central retinal arterial and venous occlusion, inflammatory eye conditions and glaucoma. 

          5.  Vitamin A

Vitamin A really does function best in the presence of other nutrients. Surprisingly, many people lack in Vitamin A which I believe is partly due to overburdening of the liver. Some common conditions associated with Vitamin A deficiency include type I diabetes, liver disease, alcoholism, follicular hyperkeratosis (bumps on the back of the arm), and hypothyroidism. Night blindness is often where Vitamin A plays a strong role, because retinal is a key part of rhodopsin which is the pigment responsible for absorbing light and allowing us to seeing in dim light. I strongly believe that Vitamin A is often overlooked, but its role in our body is extensive. Ensuring you are not trying to conceive, and have a healthy liver, are a few reasons to be careful when supplementing Vitamin A. See your Naturopathic Doctor to ensure you are consuming this nutrient in therapeutic and safe doses for your concerns. 

It is always important to keep in mind that when you take a lifestyle approach or even an orthomolecular one, nutrients are vital for many functions in our body. There are symptoms you exhibit that indicate where you may be lacking in nutrients. 

Medications can also deplete certain nutrients, for example Metformin and Vitamin B12, Oral-contraceptive pills and Vitamin B6 and B9, and some are known to be side effects for eye health such as statins and cataract development.

So when using nutrition and nutrient therapy to replete, always remember your body needs these important nutrients for a variety of important processes, and there may be areas that will be prioritized first, before you see an improvement. The priority is always the best outcome for you, whether that means, vitamins, diet, herbs or even pharmaceuticals. 

Assessing where improvements can be made, safely and effectively, is part of outcome based medicine! 

By: Dr. Mashael Mawji, ND
BSc. FNH (Hon)

Whats the Dish on Fish Oil?

With tons of supplements on the market, it can be difficult to determine what you need, the brand, the dose, and how long you should be taking it for. When we usually think of fish oil, the sensory effects like taste and burp back are huge considerations when choosing a fish oil brand.  With all this in mind, why is fish oil so heavily recommended? Whats the Dish on Fish oil?

Fish oil has been a health recommendation for many years. It is often recommended in conditions ranging from skin health such as eczema, psoriasis, and dry skin to brain health, cognitive improvement/development, ADHD and depression as a therapeutic intervention. Our body has anywhere from 30-60 trillion cells, and each cell has a membrane that is composed of fat and protein. The fat composition in our diet has a tremendous influence on the fat in our cell membranes, which in turn has an influence on our skin, eyes, brain, joints and so much more.

In today’s culture, omega 6 fatty acids are in everything we consume. Packaged foods and conventional cooking predominantly utilize grape seed, palm, soy and vegetable oils which are sources of omega 6 fatty acids. The Standard American diet (SAD) is high in animal foods such as beef, eggs, pork and chicken, and low in cold water fish, nuts and seeds. This leaves many people deficient in omega 3 for a variety of reasons. Omega 3 fatty acids are an essential fatty acid, which means that our body is unable to produce it. A diet that is high in omega 6 fatty acids, such as the SAD, means that we are consuming 20X more omega 6 than omega 3. 

Just as with everything in our body, the ratio of fatty acids, proteins, neurotransmitters, and hormones need to be balanced for us to be feeling good and in homeostasis. 

So this does not mean that Omega 6 fatty acids are bad, but it means that our high consumption is changing the ratio of essential fatty acids in our body which can show up as inflammation. This inflammation is not referring to pain inflammation, but inflammation on a cellular level. When we consume nutrients and foods, they need to be processed, assimilated into membranes and, converted to other end products. This requires enzymes, but also messengers called prostaglandins. These messengers on the most basic level, tell our body whether we should induce inflammation or reduce inflammation. Thus, this can show up as dry skin, eczema, dry eyes, stiff and painful joints, trouble focusing, poor cognitive function (memory) and depression. What do all these conditions have in common? They are all inflammatory!

If you were to try and consume enough dietary omega 3 for a therapeutic effect this would mean eating 5 servings of salmon or 27 servings of tuna a week (per 3oz serving.)

If you choose plant sources of omega 3 fatty acids the EPA and DHA omega 3 fatty acids need to be formed in the body from alpha-linolenic acid (ALA). Depending on your diet, and if omega 3’s need to be increased to therapeutic levels, it can be difficult to achieve this from diet alone. This is because the delta-6-desaturase enzyme that converts ALA to SDA which goes on to eventually form the omega 3 fatty acid EPA, is inefficient and is also used in the omega 6 pathway. Thus, a diet high in omega 6 fatty acids, makes it difficult to achieve high omega 3 levels in the body from plant sources that require the conversion of ALA to EPA. 

Remember, your body cannot make omega 3 fatty acids. There are two main forms of omega 3, EPA(eicosapentaenoic acid) and DHA (docosahexanoic acid.) 

They are both omega 3 fatty acids, but they serve different roles in the body. For example the most abundant fatty acid in the brain is DHA, which is why consumption for kids and teens is so important for brain development. EPA alternatively, is typically used for reducing inflammation and may also be used in brain health for inflammatory conditions such as memory and depression. Regular consumption is key, because omega 3’s are not drugs, they are essential nutrients. It takes time for them to assimilate into your body and change the profile of your cells. Understanding how diet may influence your omega 3 fatty acid profile, the type of fatty acid that is best for you and the dose are all conversations you can have with your Naturopathic Doctor. Just as you would consume Vitamin C to prevent scurvy, remember, Omega 3’s are also essential!

Written By: Dr. Mashael Mawji, ND
BSc. FNH (Hon)