5 steps to support detoxification and reduce chronic inflammation (anti-inflammatory series part 5)

functional wellness healthy habits holistic nutrition Mar 01, 2024
Dealing with Chronic Inflammation


Today I want to share 5 steps for supporting detoxification to help remove toxins that are gumming up your body tissues and sending your immune system into a tizzy.  Toxins, and a resulting overreactive immune system, drive chronic inflammation.

Step 1: Open Elimination Pathways

First things first. In order for your body to be able to remove toxins, your elimination pathways must be open.

Our body eliminates toxins through sweat, breath, bowel movements, and urination.

If we are not having daily bowel movements, drinking water and urinating frequently, getting in a good sweat session, or practicing deep breathing, toxins will remain inside our body and recirculate to organs, tissues and cells, continually causing damage.

Basically we are self-intoxicating.

The first thing I focus on with my clients is helping them to open their elimination pathways using foods, therapeutic supplements, and lifestyle practices.  This ensures they are able to excrete toxins from their body before we do anything to “force” stored toxins out of cells.


Step 2:  Support Lymph Flow

Next, we want to support the lymphatic system and lymph flow. 

Lymph is fluid that drains from cells and tissues, and collects and brings with it damaged cells, toxins, viruses, bacteria and other debris.

Our lymphatic system (the vessels that carry lymph fluid throughout the body) does not have it’s own pump like the cardiovascular system does.  Therefore we need to “manually” support the movement of this fluid.

The best way to do this is through daily physical movement, especially bouncing activities like jumping rope, mini tramp, running, etc.  Even walking can be beneficial, really anything that gets your muscles and tissues contracting and relaxing to push the fluid through.


Step 3:  Support the Liver & Gallbladder

One of our most important detox organs is our liver.  The gallbladder is the liver’s side kick. It stores bile created in the liver. 

Bile is the fluid that helps us digest fats and carry toxins from the liver into our digestive tract to be eliminated through a bowel movement.

Our liver has other roles in addition to detoxifying the body, including blood sugar regulation and digestion.  As such, our liver can take a hit when it is overworked trying to balance our blood sugar (because we are too stressed or eating a high sugar diet), and it's aiding in digestion and removing large amounts of toxins from our body (due to the toxic world we live in today).

The liver can get backed up reducing our ability to detoxify.

It’s important that we have good bile flow from the liver, through the gall bladder and into our intestines to allow toxins to be eliminated from our diet.

Making adjustments to your diet and incorporating therapeutic supplements can give the liver the nutrients it needs to repair and rebound. It can also ensure the bile is less sticky and more fluid so it doesn’t get backed up and clogged.


Step 4. Remove Sources of Toxicity From Your Body

In part 3 of this anti-inflammatory email series I covered biological and environmental toxins that contribute to chronic inflammation.

One of the most impactful things we can do to reduce inflammation and toxicity in our body is to remove internal as well as external toxin stress.

Internal toxins are those that get created inside our body either from our own biological processes or from bacteria, fungus or viruses that inhabit our body.

One particular fungus, a yeast called candida, commonly overgrows when we eat a high sugar, high processed diet, and have used multiple courses of antibiotics or other medications.

These yeast release toxins so when overgrown, the toxic load can become a challenge for your body to keep up with.

Signs of candida overgrowth are fatigue or lethargy, poor memory, feeling "spacey" or "unreal", depression, numbness, burning or tingling, muscle aches, abdominal pain, constipation, diarrhea, bloating, and many more.

It’s important to reduce or remove bacteria and fungus from your body to reduce the toxic load that they present. 

I offer the option for my clients to complete a GI mapping lab test that helps to uncover any overgrowth or presence of bacteria and fungus that can be driving toxicity and inflammation.

Once we identify these issues I can tailor my client's nutrition plan to address these issues as well as build an eradication protocol to reduce and remove these sources of biological toxins.

Want to know if candida could be a problem for you? Take the candida quiz here


Step 5: Add Detoxifying Foods Into Your Daily Nutrition

Supporting our body nutritionally to remove toxins is crucial to reducing chronic inflammation.

We want to consume foods that support regular bowel movements and bile flow (through the liver and gallbladder) since this is one of your biggest elimination pathways.

Foods like beets, bitter greens, dandelion greens, broccoli sprouts, psyllium and high fiber fruits and veggies.

It’s important to incorporate beneficial fats as well because they trigger bile flow out of the liver and gallbladder and into your intestine where it can then be eliminated through a bowel movement.

And, of course, don’t forget lots of clean water is key!

We also want to consume foods that support the detoxification process.  Foods like chlorella, cilantro, garlic, lemon, turmeric, spirulina, and cabbage as well as other cruciferous veggies.

Ok, there are your 5 key steps to removing toxins from your body to support reduced inflammation!

Remember that you don’t have to conquer everything at once.  I always encourage my clients to simply start with a few small shifts... you can too!

If you want support in identifying the root causes of your chronic inflammation, as well as help with reducing toxic overload to address chronic inflammation and your resulting symptoms, I can help!

Simply book a complimentary discovery session and we can talk about your health concerns and symptoms, and how we will uncover root causes and support your body nutritionally.

 As your health detective, cheerleader and companion on your journey, I’ll turn over every stone and be there every step of the way to help you feel alive in your body and live your best life!

 PS ~ Know someone who needs to hear this information? Please forward this email to them so that they can start making informed choices to reduce chronic inflammation. I appreciate your help in getting this message out to more people so that we can all live healthier more fulfilling lives!


Heather Glenn, FNTP, RWP, HHC






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