Take care of your liver and put it in "detox" mode

You've probably heard about the magic of " detox " diets more than once. You may have even tried them yourself, or even been tempted to try one, because you wanted to lose a few pounds lightning fast for the summer or an upcoming wedding. Well, the idea that juice, compared to solid foods, has magical properties is completely unfounded . If that were the case, creatures like cows and rabbits, whose diet is 100% raw vegan, would be immune to toxins, and that's not exactly the case. Leaving aside the fruit, vegetable, and superfood-based smoothies so popular in the fitness /health industry that it's especially cruel to women, today I want to focus on an increasingly common condition in modern humans: estrogen dominance . This condition refers to an imbalance of one or more of the following elements :

• Estrogen and progesterone
• Protective (E3) and aggressive (E1 and E2) estrogens .
• Too many "dirty" metabolites created from the breakdown of estrone (E1)

If you want to know how to help your liver perform all its functions correctly , and thus improve your hormonal imbalances (whether you are a woman or a man), I invite you to stay until the end and leave your comment if you have any questions about it.

How does your liver work?

The liver is the great detoxifying organ, but it can't do all the work alone . It needs our help to get rid of those substances, both internal and external, that pose a threat to our health. Our liver performs more than 500 vital functions. Among them is the conversion of excess glucose into glycogen storage (an energy source). In this article, I want to highlight its detoxifying and elimination functions . What toxins does the liver eliminate?

• Internal toxins:
  • Waste substances produced in the intestine. The liver produces bile, which transports waste and breaks down fats during digestion.
  • Converts toxic ammonia into urea . Urea is one of the end products of protein metabolism and is excreted in the urine.
  • It purifies bilirubin . Excess bilirubin can cause the skin and eyes to take on a yellowish hue.
  • Inactivation of hormones for their subsequent elimination through the kidneys . Part of the excess estrogen ( the main female hormone, which men also have ) is eliminated through the liver. Its excess accumulation is responsible for multiple pathologies and hormonal disorders such as severe PMS or breast and ovarian cancer. In men, it can cause gynecomastia, an enlarged mammary gland.

• External toxins:
  • Drugs, additives, pesticides and environmental pollutants .
  • Endocrine disruptors . Endocrine disruptors are exogenous chemicals that can act like hormones and, therefore, interfere with the processes mediated by them, generating hormonal imbalances. The most common are bisphenol, phthalates, pesticides, herbicides, and parabens , and we usually find them in plastics, artificial cosmetics, non-stick pans, and feminine hygiene products. Most people have traces of many of these toxins in their blood , and we already know their close link to metabolic problems such as obesity.
  • Alcohol. 20% of the alcohol we consume is absorbed in the stomach and 80% in the small intestine. It then enters the bloodstream, where liver cells are responsible for its metabolism.

What is the process of eliminating toxic substances?

As a detoxification expert, the liver performs its work primarily in two phases . Different enzymatic processes are involved in each phase. Enzymes are molecules that regulate certain biochemical reactions , which we can balance through our diet and lifestyle.

Phase 1 detoxification

Toxins are neutralized through reduction-oxidation and hydrolysis reactions . This is thanks to the vitally important P450 enzymes , whose activity varies from person to person depending on their genetic and nutritional status. Certain foods, such as grapefruit juice, inhibit the action of P450 enzymes . More than 80 drugs can be toxic if taken with grapefruit juice, as it weakens the liver's detoxifying capacity. Yet another reason why you shouldn't believe a word about the "miracles of detox juices."

Phase 2 detoxification

This is the transformation process that allows substances to be eliminated through bile or urine . It consists of the following reactions: conjugation, sulfation, methylation, acetylation, and glucuronidation.

Methylation

This enzymatic process frees us from excess cortisol, histamine, and estrogen . Its malfunction predisposes us to:

• Cardiovascular diseases
• Heart attacks
• Dementias
• Allergies
• Chronic pain
• Migraines
• Anxiety
• Depression

Symptoms of slow methylation are:

• High sensitivity to caffeine
• Pain in the jaw joint
• Altered analytical values: Homocysteine, folic acid, Vitamin B12, erythrocyte magnesium and methylmalonic acid.

To accelerate the methylation process, you'll need to reduce your histamine intake . This substance is found primarily in citrus fruits like chocolate, dairy products, coffee, nuts, and smoked fish, as well as in canned foods, meat, fermented vegetables, and greens like peppers, tomatoes, eggplant, spinach, and chard . The supplements I recommend are:

• Methylated vitamins of group B
• Digestive enzymes
• Betaine and Pepsin or Trimethylglycine, if you have symptoms of hydrochloric acid deficiency (reflux, heartburn, fullness after meals)
• Probiotic strains containing Lactobacillus plantarum, Bifidobacterium spp and Lactobacillus reuteri that are involved in the production of folic acid and vitamin B12
• N-Acetylcysteine ​​or glutathione, in case homocysteine ​​is not reduced with B vitamin supplements
• Omega 3 fatty acids: DHA and EPA

Sulfation

Sulfation enzymes are key, especially in the liver's estrogen breakdown . You know you're a slow sulfator if:

• You eat asparagus and your urine smells very strong.
• He repeats the garlic and onion
• Wine gives you headaches
• You have polycystic ovaries or menstrual cycle irregularities
• You have acne
• In analytics you present the following characteristics:
  • DHEA > than DHEA-sulfate
  • Copper is above normal and zinc is low
  • Androstenedione is relatively high
  • Total cholesterol and uric acid are relatively low

How to speed up the sulfation process : Don't over-fast . It will be more beneficial to help the sulfation enzymes daily by incorporating foods such as green beans, pumpkin seeds, seaweed, octopus, squid, and cuttlefish. Tahini or sesame seeds are another great ally. Likewise, don't overdo the consumption of foods that hinder sulfation . These include oranges, onions, garlic, and apples (SULT1A1 inhibitors). Avoid foods rich in salicylates (curry, turmeric, paprika, coffee, tea, rosemary, thyme, etc.). In addition, it will be important to monitor your exposure to environmental toxins that also slow sulfation:

• Pesticides found in non-organic fruits and vegetables.
• Phthalates such as DBP or DEHP, present in perfumes, nail polish, hairspray, hair dyes, plastics.

Supplements I recommend:

• Supplements containing sulfate groups
• Vitamin A
• Ginger in capsules

Glucuronidation

In this process the body eliminates excess bilirubin, medications and environmental toxins . Symptoms of slow glucuronidation :

• Yellowish color of the skin and whites of the eyes
• Body itching
• Difficulty concentrating

To combat it, I recommend:

• Increase fermented foods, citrus fruits, legumes like soy, and spices like turmeric
• Practice constant exercise, rest and expose yourself to sunlight daily
• Avoid taking medications as much as possible

Detox Process: Where Do I Start?

Minimize your exposure to toxins

Too obvious, right? If you don't want to force your body into a constant fight against toxins , the first thing you need to do is avoid exposure to alcohol, unnecessary medications, processed foods high in sugar, and vegetable oils. I recommend starting with some habits like prioritizing glass containers and reducing your use of plastics .

Pamper your gut

By the time toxins reach the intestine, they're practically out of the body. The real problem arises if they pass through the intestine and into the bloodstream . To prevent this, there are three key factors:

• Bowel movements . If you don't go to the bathroom every day, consider supplementing with magnesium citrate or adding 2-4 tablespoons of ground seeds to your morning smoothie. Having a bowel movement every day (or even twice) is key to keeping your toxic load low.
• Take care of your microbiota . Your microorganisms are involved in defending against toxins. Make sure to incorporate fermented products (probiotics) and prebiotics such as resistant starch and fiber into your diet. Remember that drinking juice instead of a piece of fruit doesn't provide you with the fiber that's beneficial for your microbiota.
• Protect your intestinal barrier . To do this, avoid regularly consuming pro-inflammatory foods like gluten or casein. Instead, prioritize glutamine -rich dishes like bone broth.

Pamper your liver

• Ensuring adequate glutathione levels is one of the best gifts you can give your liver. Glutathione is the antioxidant par excellence and plays an important role in both phases. People with a mutation in the MTHFR gene have trouble regulating homocysteine ​​levels properly. If you're considering a glutathione supplement , I recommend prioritizing its precursors rather than supplementing directly. These are cysteine, glutamic acid, and glycine.
• Eat foods rich in sulfates , as they are key to Phase II detox. Vegetables such as broccoli, cauliflower, cabbage, onions, and garlic are especially important, as are animal proteins like eggs.
• Consume essential nutrients for good methylation :
  • Vitamin B9
  • Vitamin B12
  • Vitamin B6
  • Vitamin B2
  • Magnesium
  • Methionine
  • Hill
  • Inositol
  • Trimethylglycine

Supplements

We assume that food provides all the energy and nutrients we need . Therefore, if your diet is balanced and meets your needs, you won't need any supplements. That said, there are certain supplements that can help, especially when trying to restore hormonal balance . Some of my favorites in my practice to address all the liver detoxification pathways are:

• DIM: support for Phase I
• Sulforaphane: supports sulfation (Phase II) to promote the increase of “protective” estrogens (E3)
• D Calcium glucarate: supports glucuronidation (Phase II) to promote the elimination of “aggressive” estrogens (E1 and E2)
• You can add herbs such as milk thistle , traditionally used to treat liver disorders. We're interested in their active ingredient, silymarin.

These supplements, when used together, allow for complete estrogen metabolism for subsequent elimination. But remember, none of this is meaningful unless you accompany it with a diet that promotes hormonal balance .

Other important aspects. Go further.

We've focused on basic concepts of physiology and nutrition, but your health depends on many other factors. Two key aspects of your liver's detox process are:

• Physical activity and sweat . Movement is a crucial element for improving circulation and oxygenation in any detoxification process. A consequence of physical activity is sweat , another way to eliminate toxins. Even so, keep in mind that the purpose of sweating isn't to eliminate toxins but rather to regulate body temperature. Everything helps, but you'll eliminate more toxins through proper bowel movements than in the sauna.
• Fasting . Short-term fasting (12-16 hours) promotes autophagy , our natural cellular recycling system . This ancient tool is actually responsible for many of the benefits attributed to the famous " detox diets." But of course, it seems that it's not the smartest idea to recommend fasting if you want to make money, hence the "need" to recommend this type of detox juice.

Literature

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• Gong, Yixuan et al. "3,3′-Diindolylmethane is a novel mitochondrial H(+)-ATP synthase inhibitor that can induce p21(Cip1/Waf1) expression by inducing oxidative stress in human breast cancer cells". Cancer Research. 2006.
• Dalessandri, Kathie M et al. "Pilot study: effect of 3,3′-diindolylmethane supplementation on urinary hormonal metabolites in postmenopausal women with a history of early breast cancer." Nutrition and Cancer. 2004.
• Wszelaki, M. Overcoming Estrogen Dominance. New Type Publishing. 2020.
• Zahid, Muhammad et al. "The greater reactivity of estradiol-3,4-quinone vs estradiol-2,3-quinone with DNA in the formation of depurinating adducts: implications for tumor-initiating activity". Chemical research in toxicology. 2006.
• Gee, Jason R et al. "A Phase Ib, Placebo-Controlled, Tissue Biomarker Trial of Diindolylmethane (BR-DIMNG) in Patients with Prostate Cancer Undergoing Prostatectomy." European Journal of Cancer Prevention: the official journal of the European Organisation for Cancer Prevention (ECP). 2016.
• Xu, Yali et al. "Effect of estrogen sulfation by SULT1E1 and PAPSS on the development of estrogen-dependent cancers." Cancer Science. 2012.
• Liu, Xiaojiao, and Kezhen Lv. "Cruciferous vegetable intake is inversely associated with breast cancer risk: a meta-analysis." Breast (Edinburgh, Scotland). 2013).
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