Nataliia Sanzo RDN, LDN: 0:00

Welcome back to another episode of Hashimoto's Nutrition Rx, where we dive deep into all things Hashimoto's and thyroid health. I'm Natalia Sanzo, your host, and a registered dietitian specializing in Hashimoto's hypothyroidism. Today we're going to explore a topic that's been getting a lot of buzz lately detoxing Specifically, how to detox safely and effectively if you have Hashimoto's. So grab your favorite herbal tea, get comfy and let's dive in. First, we need to understand detoxing and why it's important for Hashimoto's. You hear a lot about the supposed health benefits of cleanse or detox designed to eliminate toxins from your body. There are many claims about various detox regimens, which could be in the form of a fast drink, diet or powder, but what you may not realize is that our bodies naturally detox. That's right. Our digestive tract, liver, kidney and skin are responsible for breaking down toxins, for elimination through urine, stool or sweat. Now you might be wondering why is detoxing especially important for someone with Hashimoto's? Well, let's dive into that. Hashimoto's is an autoimmune condition where your immune system mistakenly attacks your thyroid, causing chronic systemic inflammation. This inflammation can make your body more susceptible to the effect of toxins, which can exacerbate symptoms like fatigue, brain fog and joint pain. Additionally, people with Hashimoto's often have compromised liver function and gut health, making it harder for their bodies to detoxify naturally. By supporting your body's natural detox processes, you can help reduce inflammation, improve your immune function and alleviate some of the common symptoms associated with Hashimoto's.

Nataliia Sanzo RDN, LDN: 2:01

Detoxing doesn't mean following extreme diets or taking harsh supplements. It's all about making simple, sustainable changes that supports your body ability to eliminate toxins effectively. Guys, before we dive into the specific detox strategies, it is crucial to understand what detox pathways are and why it's important to open these pathways before starting any detox program. So detox pathways refer to the processes and organs in our bodies that work together to remove toxins. These include liver, kidney, digestive system, lymphatic system and skin. Each of these organs play a unique role in filtering out and eliminating waste products and toxins. For example, the liver breaks down toxins and prepares them for elimination. The kidneys they filter blood to remove waste products and access substances which are then extricated as urine. Next, digestive system eliminates solid waste through stool. Then the lymphatic system helps transport toxins out of the body via lymph fluid. Now, before you start any detox process, it's essential to ensure that these pathways are open and functioning well. Otherwise, attempting to detox can lead to a buildup of toxins, make you feel worse rather than better. Here are a few ways to open up and support these pathways.

Nataliia Sanzo RDN, LDN: 3:35

Number one is hydration. Drinking plenty of water helps keep your kidney and digestive system functioning optimally, facilitating the elimination of toxins. Number two eating fiber-rich foods. Eating a diet rich in fiber supports digestive health and regular bowel movements, ensuring toxins are effectively removed through stool. Number three regular exercise. Physical activity stimulates the lymphatic system and promotes sweating, both of which help to eliminate you guessed it toxins. Number four breathing exercises. Deep breathing can enhance oxygenation and support the elimination of carbon dioxide and other waste products. By focusing on these basics but crucial steps, you can help ensure that your body's detox pathways are open and ready to handle the increased demand when you begin more targeted detox practices.

Nataliia Sanzo RDN, LDN: 4:39

Okay, so let's start with detoxing the gut. Our gut is a major player in detoxification and keeping it healthy is crucial. Here are some ways to support your gut detox. Number one increase fiber intake. Fiber plays a crucial role in gut detoxification by acting as a natural scrub for your digestive system. And here's how Soluble fiber scrub for your digestive system. And here's how Soluble fiber. This type of fiber dissolves in water to form a gel-like substance in the gut. It slows down digestion, allowing for better nutrient absorption. Soluble fiber also helps bind toxins and waste products, ensuring they're effectively removed from the body. It can lower cholesterol and stabilize blood sugar, which indirectly supports overall gut health. Next, insoluble fiber. This fiber adds bulk to your stool, making it easier to pass and preventing constipation. It helps move food waste through the digestive tract more quickly, reducing the time harmful substances stay in contact with the gut lining, thus preventing toxin absorption. Sources of these fibers are whole grain, like oats and brown rice, fruits such as apples and pears, vegetables like broccoli and carrots, and legumes, beans and lentils.

Nataliia Sanzo RDN, LDN: 6:06

Number two the second way to detox your gut is through hydration. Water is fundamental to the detoxification process for several reasons. First, flushing out toxins. Adequate hydration ensures that the kidneys and liver function optimally, which are critical organs for, and liver function optimally, which are critical organs for detoxification. These organs filter and eliminate waste products from the blood and the body. Second, water helps break down food, making nutrients more accessible and aiding in smooth passage through the intestines. It also softens stools, preventing constipation and ensuring regular bowel movements. Stools preventing constipation and ensuring regular bowel movements, which is vital for eliminating toxins. Okay, here's the tip Aim for at least eight glasses of water daily. Herbal teas like ginger or peppermint can aid in digestion and provide hydration.

Nataliia Sanzo RDN, LDN: 6:58

A third way to detox your gut is through taking and eating probiotics and prebiotics. Probiotics and prebiotics work together to maintain a healthy gut microbiome, which is essential for detoxification. Now, what are probiotics? These are live beneficial bacteria that help balance the gut microbiome. A balanced microbiome enhances digestion, nutrient absorption and immune function. Probiotics compete with harmful bacteria, reducing the risk of infections and helping maintain a healthy gut lining, which acts as a barrier to toxins. What are the prebiotics? These are types of fiber that feed the beneficial bacteria in your gut. By nourishing these good bacteria, prebiotics help them thrive and outcompete harmful bacteria, enhancing the gut's detoxification capabilities. Some of the sources of probiotics include fermented foods like yogurt, kefir, sauerkraut, kimchi and miso. Sources of prebiotics include foods rich in inulin and oligosaccharides, such as garlic, onion, bananas, asparagus and oats.

Nataliia Sanzo RDN, LDN: 8:13

A fourth way you can detox your gut is by limiting sugar and processed foods. High sugar and processed foods can disrupt the balance of your gut microbiome, leading to an overgrowth of harmful bacteria and yeast, which can produce toxins that stress the liver and the gut. Excess sugar can feed harmful bacteria and yeast, leading to dysbiosis and imbalance in gut bacteria. This imbalance can result in increased gut permeability, aka leaky gut, allowing toxins to enter the bloodstream. Processed foods often contain additives and preservatives that can further burden the liver's detoxification processes.

Nataliia Sanzo RDN, LDN: 8:57

The fifth way to detox your gut is by incorporating antioxidants-rich foods. Antioxidants help neutralize free radicals, which are harmful compounds that can damage cells, including those in the gut lining. Antioxidants reduce oxidative stress and inflammation in the gut, protecting the mucosal lining and supporting its ability to detoxify. They also support liver functions, which is crucial for metabolizing and eliminating gut toxins. Some of the sources of antioxidants include berries like blueberries and strawberries, nuts, walnuts, almonds, seeds, chia seeds, flax seeds, leafy green vegetables like spinach, kales and green tea. Another way you can detox your gut is by including anti-inflammatory foods. Inflammation can damage the gut lining, impairing its function and allowing toxins to enter the bloodstream. Anti-inflammatory foods help soothe and heal the gut lining, reducing gut permeability and supporting a healthy gut barrier. This is crucial for preventing the reabsorption of toxins and maintaining overall gut health. Some of the sources of anti-inflammatory food include fatty fish which are rich in omega-3 fatty acids, like salmon, and mackerel, turmeric that contains curcumin, ginger and olive oil.

Nataliia Sanzo RDN, LDN: 10:28

Another way you can detox your gut is by engaging in regular physical activity. Exercise stimulates the muscles in digestive tract, promoting regular bowel movements, which are essential for eliminating waste and toxins from the body. Physical activity increases blood flow to the digestive organs, enhances gut motility and reduces stress levels, which can positively impact gut health. Exercise also supports lymphatic drainage, which helps remove toxins from tissue. And, guys, here's the tip Aim for at least 30 minutes of moderate exercise, such as walking, cycling or yoga, most days of the week.

Nataliia Sanzo RDN, LDN: 11:12

The final step you can use to detox your gut is stress management. Chronic stress can negatively affect gut health by altering gut motility, increasing inflammation and disrupting the gut microbiome. Stress management techniques can help reduce the production of stress hormones like cortisol, which can impair digestive function and increase gut permeability. Reducing stress helps maintain a balanced gut microbiome and supports overall gut health. One of my favorite stress management techniques are meditation, deep breathing exercises, yoga, spending time in nature and engaging in hobbies.

Nataliia Sanzo RDN, LDN: 11:56

Guys, I almost forgot to talk about adequate sleep. Quality sleep is essential for the body to repair and detoxify itself. During sleep, the body undergoes various processes that help eliminate toxins and support overall health. Poor sleep can disrupt the gut microbiome and impair digestive processes. Adequate sleep supports the body's natural detoxification processes, including those carried out by the liver and the kidney. Your goal should be 7 to 9 hours of sleep per night and maintain a consistent sleep schedule. When I have to talk about herbal supplements, certain herbs can support liver functions and aid in detoxification. Herbs like milk, thistle, dandelion root and bardock root contain compounds that enhance liver detoxification pathways, support bile production and promote the eliminations of toxins.

Nataliia Sanzo RDN, LDN: 12:56

Now I do want to touch on intermittent fasting. Intermittent fasting can actually give your digestive system a break and may help reset your gut health. During fasting periods, the gut has time to repair and regenerate. Fasting can also improve gut motility, enhance autophagy the body's way of cleaning out damaged cells and reduce inflammation. Common methods is like 16-8 method, where you fast for 16 hours and eat during an eight-hour window.

Nataliia Sanzo RDN, LDN: 13:30

Next we will talk about natural ways to detoxify your liver. Your liver is your body's detox powerhouse. Here's how you can give it some extra support. First, castor oil packs. Castor oil packs are a traditional remedy that can be incredibly beneficial for liver detoxification. Castor oil packs apply to the abdomen, increase circulation and promote lymphatic drainage. This helps remove toxins from the body, as the lymphatic system is responsible for transporting waste products away from tissues. When placed over the liver area, castor oil packs can enhance liver functions by improving blood flow to the liver. This can help the liver process and eliminate toxins more effectively. Finally, castor oil has anti-inflammatory properties. Using a castor oil pack can help reduce inflammation in the liver and surrounding tissues, supporting overall liver health.

Nataliia Sanzo RDN, LDN: 14:30

Now, guys, did you know that balancing blood sugar can help detoxify liver naturally? How Well high blood sugar levels can lead to insulin resistance, which is a risk factor for non-alcoholic fatty liver disease. By keeping blood sugar levels stable, you reduce the risk of fat accumulation in the liver. Furthermore, stable blood sugar reduces liver stress. The liver helps regulate blood sugar levels by storing and releasing glucose. Constant spikes and drops in blood sugar levels put extra stress on the liver, making it work harder. Balanced blood sugar levels mean that the liver can perform its detox functions more effectively. And finally, stable blood sugar can lower inflammation. As you probably already know, high blood sugar levels can lead to chronic inflammation, which can damage liver cells. Keeping blood sugar levels stable helps reduce this inflammation, protecting the liver.

Nataliia Sanzo RDN, LDN: 15:36

The third way to detoxify your liver naturally is through reducing sugar intake, cutting back on sugars like refined sugar and high fructose corn syrup can significantly benefit your liver. How Well? First, by preventing fatty liver disease, because excess sugar, particularly fructose, is converting into fat in the liver. This can lead to fatty liver disease over time. By reducing sugar intake, you reduce the fat buildup in the liver. The final way to detoxify your liver naturally is by drinking water.

Nataliia Sanzo RDN, LDN: 16:12

Staying hydrated is one of the simplest yet most effective ways to support your liver detoxification, and here's why. First, water flushes out toxins. Water is essential for the kidneys and liver to filter and eliminate waste products from the body. Adequate hydration ensures these organs can function optimally. Second, water is necessary for various metabolic processes, including those carried out by the liver. It helps dissolve waste products and nutrients, making it easier for the liver to process and eliminate toxins. Third, drinking water prevents dehydration. Dehydration can lead to a buildup of toxins in the body because the liver and kidneys cannot function properly without enough water. Drinking enough water ensures that your liver can detoxify effectively.

Nataliia Sanzo RDN, LDN: 17:05

Okay, guys, now we're moving to the last section of this podcast detoxifying your lymphatic system. Think of the lymphatic system as your body's drainage system, essential for maintaining fluid balance, defending against infections and removing waste products from your tissues. What exactly is lymphatic system? Well, the lymphatic system is the network of tissues and organs including lymph nodes, lymphatic vessels, the spleen, tonsils and thymus. It works parallel to your circulatory system but focuses on transporting lymph, a fluid containing white blood cells, especially lymphocytes, which are crucial for immune response. The key functions of the lymphatic system include, first, fluid balance it collects excess fluid, known as lymph, from tissues and returns it to the bloodstream, preventing swelling and maintaining fluid balance. The second key function is immune system support. Lymph nodes filter lymph fluid, trapping bacteria, viruses and other foreign substances, which are then destroyed by white blood cells. Finally, lymphatic system helps in the removal of waste products and toxins from the intestinal spaces between the cells, thereby cleaning the cellular environment.

Nataliia Sanzo RDN, LDN: 18:28

So how do you detoxify your lymphatic system? First, guys, stay hydrated. Water is essential for lymphatic health. Proper hydration ensures that lymphatic fluid can flow freely, flushing out toxins and waste products. Second way to detoxify your lymphatic system is through engaging in regular exercise activity. Physical activity promotes lymphatic circulation. Activities like walking, yoga or even rope jumping can stimulate lymph flow. Yoga or even rope jumping can stimulate lymph flow.

Nataliia Sanzo RDN, LDN: 19:04

Third way to detoxify your lymphatic system is by eating a healthy diet, a diet rich in fruits, vegetables and whole foods provides essential nutrients and antioxidants that support lymphatic health. Foods like garlic ginger. Foods like garlic, ginger and turmeric are particularly beneficial due to their anti-inflammatory and immune-boosting properties. Fourth way to detoxify your lymphatic system is by dry brushing. Using a natural Bristol brush to gently brush your skin in the direction of your heart can stimulate lymph flow and exfoliate your skin. Fifth way to detoxify your lymphatic system is through the massage therapy. Lymphatic drainage massage is a specialized technique that encourages the movement of lymph fluid and reduces swelling. Sixth way to detox your lymph nodes is by engaging in deep breathing. Deep breathing exercises can stimulate lymph flow. The diaphragm acts as a pump for the lymphatic system, so regular practices of deep diaphragmatic breathing can be very beneficial. Seventh way to detox your lymphatic system is to reduce toxins. Minimizing exposure to environmental toxins like pollution, pesticides and synthetic chemicals and reducing intake of processed foods can decrease the burden on your lymphatic system.

Nataliia Sanzo RDN, LDN: 20:33

Number eight herbal teas and supplements can help detox your lymphatic system. Herbs like ahinacea, red clover and clevers can support your lymphatic functions. I know this was a lot of information, so hopefully you can listen to this podcast a few times or maybe even take notes. So we talked about a lot of natural ways to detoxify your whole body. Now let's address a popular topic detox supplements.

Nataliia Sanzo RDN, LDN: 21:01

Detox supplements are often marketed as quick fixes for weight loss, clear skin and overall health. However, many of these products are modern-day snake oil, promising much but delivering little. The truth is our bodies are designed to detoxify themselves naturally, and there is little evidence to support the efficacy of most detox supplements. Here are a few examples of popular but essentially useless detox supplements that you might came across Detox teas, often marketed for weight loss and cleansing. These teas usually contain laxatives like senna, which can lead to dehydration and electrolyte imbalance if used excessively. They do not support long-term health and can be harmful if relied on regularly. Second one is activated charcoal. While activated charcoal can be useful in certain medical situations, such as poisoning, it's often used as a detox miracle. In reality, it can interfere with the absorption of nutrients and medications, making it more harmful than helpful for everyday use.

Nataliia Sanzo RDN, LDN: 22:13

Number three colon cleanses. Products claiming to cleanse your colon often involves harsh laxatives or enemas. These can disrupt your natural gut flora and lead to dependency. Rather than supporting natural detoxification processes, guys, instead of relying on these so-called quick fixes, focus on supporting your body's natural detox pathways through diet, hydration and lifestyle changes. Remember, there is no magic pill for good health. It's all about making consistent, healthy choices. So there you have it gentle and effective ways to support your body's natural detox processes if you have Hashimoto's, remember it's not about extreme diets or cleanses. It's about supporting your body in the ways it naturally detoxes every day. If you're looking for personalized support, then feel free to reach out to me via direct message, email, call my office. However you want to do it. I will leave my contact information in the show notes. Guys, thank you for joining me on this episode of Hashimoto's Nutrition Rx. If you found this information helpful, please share it with others who might benefit, and don't forget to subscribe and leave a review. I love hearing from you. Until next time, stay nourished.