Detoxing

You may know too much about popular cleanses, detoxes, and diets when you are able to spot a Master Cleanser ahead of you in the Whole Foods check-out line based off of her two items purchased: Smooth Move tea and maple syrup. I will say, the chocolate flavored Smooth Move tea had me thrown for a second, but what the heck. Why not try and enjoy something about your next multi-day endeavor of drinking a magical potion that cleans out your digestive tract faster than you can scramble to the nearest toilet. 

Although I cannot speak from personal experience on the touted Master Cleanse, I have heard plenty of horror stories from clients and read through numerous articles of people describing a day-in-the-life of a Master Cleanser to know I'd rather keep my distance. Oddly reminiscent of a battle with an intestinal parasite, what is the true point of a cleanse like this? Does the digestive tract do the job of detoxifying the body? No. Do we need to flush out all of the necessary 'good' bacteria of the intestinal tract? Probably not. Is there any scientific evidence behind cleanses or detoxes like the MC? NOPE! Then why are people targeting a system whose sole purpose is to extract nutrients, vitamins, and minerals the body needs in order to stay alive?? .:shaking my head:. Cleanses of the GI tract for the purpose of detoxing the body are just plain silly. Perhaps you will shed a few pounds, but once you go back to the normal life of a human, I say expect to gain back your loss.

Now, if you're really looking to detoxify your body (maybe you had a few too many alcoholic beverages, sugar cookies, or cheetos), check in with your LIVER. You know, that organ that holds the title of detoxifier of the body? Support your liver with the enzymes it needs to function properly, moderate, if not completely eliminate, common toxic substances we throw into our bodies, and supply your body with the kind of nutrition it craves in order to get things working as they should. Healthy diet, hydration, exercise, and sleep will all work together to keep your body flushing out toxins, I can promise you that.

True detoxification starts and ends with giving your body the things it needs most: lots of fresh fruits and vegetables, plenty of water, and steady supply of vitamins and minerals found in real, whole foods. Perhaps there are times when experimenting with a short-term detoxes might be advised, but forget about detoxing once a year to shed a few pounds, and try living healthfully all year round! Your body will thank and reward you for it.

Photo Cred: Courtesy of Conjeo Valley Fitness

The Gut Microbiome

In discussing probiotics last week, I was struck with a novel concept: when it comes to fiber, there's more to the story than just providing bulk for our system to be able to process things more efficiently and get rid of waste quicker. Whereas the research behind probiotics just does not exist yet, the research behind fiber and its benefit is sufficient to draw positive conclusions relating to overall health.

Short chain fatty acids, a by-product of gut microbial metabolism upon digesting fiber, appear to play a tremendous role in terms of maintaining health through a healthy gut micrbial population in the large intestine. Research has shown the bacteria taking up residence in our large intestine, the final portion of our digestive tracts,  actually have quite complex relationships with the human cells and receptors of the gastrointestinal tract (the gut). It has been demonstrated that healthy gut bacteria utilize soluble fiber, found in fruits and vegetables, inulin, fructo-oligosaccharides, resistant starches, such as those found in green (under-ripe) bananas, to fuel their own metabolism and produce by-products like acetic acid, propionic acid, and butyric acid (all short-chain fatty acids) which in turn signal multiple receptors of the cells lining the intestinal tract. The receptors targeted include those indicating satiety, or fullness communicated directly to the brain, indicating it is time for the gut to get things moving through, AKA peristalsis, indicating to the immune cells it is time to down-regulate cytokines, thereby reducing inflammation, and indicating to the colonic cells it is a good time to proliferate and differentiate, allowing for a healthy gut to continue producing healthy gut cells.

This was the first time I was presented with the idea that fiber did something more than adding bulk to the food you eat, and I hope I can share this exciting information with others. Well, it's exciting to me. Hopefully someone else out there will find this topic exciting as well :). It is now obvious that these incredible gut bacteria are providing us with benefits of healthier digestive systems all because of their need to feed on fiber.

So, now that you, too, know just how much of an impact fiber has on your body, eat your vegetables and fruits at every meal! Lots of leafy greens and cruciferous veggies should always be on the menu :).

Reference:
Thank you Dr. Bizeau for bringing this topic to our class!

For further reading, check out these research articles:
http://www.bpgastro.com/article/S1521-6918(13)00060-7/abstract
http://www.bpgastro.com/article/S1521-6918(13)00076-0/abstract
http://www.annualreviews.org/doi/abs/10.1146/annurev-med-010312-133513

Trail Running

For nearly the past two years, I've had a client who has been working on convincing me to try trail running with her. I've always politely declined, citing my physiological disinclination for running in general. Thankfully Marcia never gave up on me. 

Last week, Marcia took me on a 6.5 mile trail run with an 1,100 ft elevation gain- I really didn't think there was any way I could actually do something like this. I know it's possible, for lots of other people out there, but I always imagine it taking an incredible genetic predisposition to be able to withstand physical stress of something described as climbing 1,100 ft over 6.5 miles while running. That just sounds like pure self torture. I trudged on following every one of Marcia's constant footsteps as she jogged up this mountain. There were moments when I could tune out the physicality of running and take a peak at the beautiful scenery around me, but those moments were short glimpses few and far between.

Here's a look at some of the incredible views:

Have you taken your exercise outside yet this spring??