BY DR. WENDY HENRICHS
Special to the Star Journal

Toxins are everywhere – in the air we breathe, the food we eat, the water we drink, and the things we put on our skin. The average American is exposed to 10,000 toxins daily. The liver is the body’s detoxification center, but it can get overworked.

If you are experiencing some or all these symptoms, it may indicate that your natural detoxification process has been overstressed:

• Fatigue
• Difficulty sleeping or staying asleep
• Indigestion, gas or bloating after you eat
• Food cravings
• Weight gain
• Low libido
• Skin breakouts
• Joint discomfort

Though we cannot eliminate all the toxins we are exposed to, there are many we can. These tips will get you started on controlling and eliminating many toxins from your body.

Eat clean and organic: The addition of artificial colorings, flavorings, additives, preservatives has added toxins to our food. Conventionally grown (non-organic) produce, including grains, nuts, seeds and legumes, is often treated with pesticides, herbicides and insecticides. When you eat a clean, organic diet you are eliminating a large source of toxicity and increasing the overall nutrient content. This also helps increase your liver’s ability to eliminate toxins that are already there. So, try to eat organic as much as possible. For a list of the “Dirty Dozen” and “Clean 15” foods, go to www.ewg.org. The list is updated annually.

Focus on whole, plant-based foods: Whole, plant-based foods include fruits, vegetables, whole grains, nuts, seeds and legumes. Eating a wide variety of these foods ensures we get adequate fiber and phytonutrients. The fiber in these foods helps to fill you up and feel less hungry. Insoluble fiber found in bran and outer coat of vegetables, helps to sweep out debris from our intestines and allows the food to move along. Soluble fiber in foods like oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables slow down digestion allowing for nutrients to be absorbed from our gut. It also helps trap toxins so we can excrete them. Try to consume at least 30 grams of dietary fiber each day.

Consume quality protein: Choose grass-fed and free-range animals and poultry or wild-caught fish. These clean proteins are not only lower in toxins, but higher in omega-3 fatty acids than the protein from corn-fed and caged animals and poultry. If you are vegan or vegetarian you can get adequate protein from legumes, nuts, and some high protein grains like quinoa. Protein provides amino acids to help support our detoxification system. Include protein with every meal and snack.

Drink plenty of filtered water: Water is an essential nutrient that aids in moving toxins out of our body. Start drinking water upon rising and sip throughout the day. Drink one to two 8-ounce glasses about an hour before your meal. Omit water with your meal and for about an hour after you eat to optimize your digestion. Work towards half of your bodyweight in ounces each day, more if you are exercising.

Get Moving: Have you ever heard the saying “get moving to get moving?” Daily movement and exercise help our body and bowels eliminate wastes. A good sweat goes a long way in eliminating toxins through our skin. Include daily movement and exercise to aid your body in eliminating toxins.

If you want to have more energy, sleep better, have glowing skin, be a healthy weight and just feel better try these tips for as few as 10-14 days. The more toxins you must eliminate, the longer it will take to notice the changes in how you feel.

Dr. Wendy Henrichs is a board certified chiropractor and nutrition counselor at Timber Land Chiropractic in Rhinelander. For a complimentary chiropractic, nutrition or lifestyle counseling consultation, visit TimberlandChiropractic.com, Facebook, or call 715-362-4852.