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PMCA licensed copy. You may not further copy, reproduce, record, retransmit, sell, publish, distribute, share or store this information without the prior written consent of the Print Media Copyright Agency. Phone +64-4-4984488 or email [email protected] for further information. Listener, New Zealand 02 Aug 2014, by Mark Broatch General News, page 14 - 3,367.00 cm² Magazines Lifestyle - circulation 53,346 (-----S-) ID 290086589 BRIEF CHRCHPOLY INDEX 1 ON THE RUN All that expensive, complicated detoxing may be distracting you from genuine liver problems, by MARK BROATCH I The liver, which sits just under the right side of the ribs, plays many roles in the body. Its main jobs are helping us process digested food from the intestine, controlling the level of fat and glucose in the blood, and also fighting infections, filtering impurities and metabolising fat through a series of chemical reactions. So although the liver acts as the first gatekeeper to whatever comes from the gut, says Fraser, the liver itself doesn't need to be detoxified. "Lots of things in the bloodstream go to the liver and some of it's extracted and metabolised and excreted. That's a complex process and not one that's affected by a few herbs." But can things be so simple? The sobering truth is that going on a health kick for one month is likely to do little. Worse, it may give you a false sense of security. Detoxes involve thinking about the liver in the wrong way, says gut and liver specialist Dr Alan Fraser. The liver is not a clogged filter that needs regular cleaning or a sponge that needs to be washed out. In fact Fraser, a specialist at Auckland Gastroenterology Associates and an associate professor at the University of Auckland, doubts that the liver is involved much at all when people go on detox diets. BIG CLAIMS Detox diets are typically claimed to eliminate toxins from the body. Yet no one defines what they mean by this, says Fraser. "There are all sorts of chemicals in the body, some of which are not that helpful and eventually need to be eliminated." Which, generally, the liver does just fine on its own. When people talk about a liver-cleansing diet or buying a detoxing product from the chemist, he says, most of that is likely to be a laxative for the gut that makes you feel better and does nothing to the liver. Detoxification is a valid process, but only when it involves medical experts removing drugs, poisons or heavy metals from a person's body. It does not involve special diets or supplements, colonic irrigation or foot baths. Colons aren't full of "sludge" that needs regular flushing - we wouldn't survive for long if that were the case. The body is constantly removing harmful chemicals and waste products by way of the skin, gut, kidneys, t's winter, the season for feeling sluggish. And the season for detox diets. These diets promise to get your liver back in perfect working order, improve your digestion and circulation, get rid of the toxins you've been building up and boost your immunity. You know the drill: for a month or so you have to avoid all the tasty "bad" foods, such as dairy, wheat and sugar, and eat more kale, pumpkin seeds and quinoa. Red meat is usually off the menu, as are coffee and tea, and your detox might involve fasting. Booze is of course a no-go area. Some will pair their detox with Dry July, a celebrity-backed campaign that raises funds for regional cancer services. And for extra help you might go to the health shop for a couple of those plastic jars of expensive capsules full of herbs and ingredients, such as milk thistle and liquorice, with the words "detox", "cleanse" or "flush" in their name. Your poor suffering liver gets a break and you get back on the path to good health. PAGE 1 of 5 PMCA licensed copy. You may not further copy, reproduce, record, retransmit, sell, publish, distribute, share or store this information without the prior written consent of the Print Media Copyright Agency. Phone +64-4-4984488 or email [email protected] for further information. Listener, New Zealand 02 Aug 2014, by Mark Broatch General News, page 14 - 3,367.00 cm² Magazines Lifestyle - circulation 53,346 (-----S-) ID 290086589 '"•^S^ /hen people ilk about a ver-cleansing ietordetoxing roduct, lost of that is kelytobea ixative effect. i BRIEF CHRCHPOLY INDEX 1 PAGE 2 of 5 'Sri , k A A A A J 1 m__ 1 1 PMCA licensed copy. You may not further copy, reproduce, record, retransmit, sell, publish, distribute, share or store this information without the prior written consent of the Print Media Copyright Agency. Phone +64-4-4984488 or email [email protected] for further information. Listener, New Zealand 02 Aug 2014, by Mark Broatch General News, page 14 - 3,367.00 cm² Magazines Lifestyle - circulation 53,346 (-----S-) ID 290086589 BRIEF CHRCHPOLY How to spot pseudoscience People are becoming better at spotting pseudoscience, suggests Dr Michael Edmonds, head of the Department of Engineering and Architectural Studies at Christchurch's Polytechnic Institute of Technology and a thorn in the side of those making dubious claims. Scientific terms will be employed, he says, but often out of context. If the product claims to help with all manner of conditions, from acne to cancer, you can be "pretty sure" it's pseudoscience. On the Sciblogs website, he wrote about a "detoxing" foot bath. It cost $70 a session and customers were encouraged to have numerous sessions. It said it "may help" alleviate everything from chronic fatigue to the pain disorder fibromyalgia, sufferers of which may not be able to work, notes Edmonds. Even those with a modicum of scientific knowledge will question how "toxins" can be sucked out of the soles of your feet. Detoxifying products will typically rely on testimonials from satisfied customers, who could, he says, be the three out of thousands it actually has worked for. Such products present quick fixes to people who are desperate for a cure, he says. Modern medicine is terrific but it doesn't have an answer for everything. And when it doesn't, others are often h a p p y t o j u m p i n - t h e boutique cleansing-juices business in the US alone was estimated a few years ago to be worth NZ$69 billion. Edmonds suggests asking questions of the seller such as just how the product works and what evidence there is for the claims made. If the evidence is reliable and well-documented, he's willing to change his position. If customers are unhappy with a product or service, he advocates using the Advertising Standards Authority's online complaints service at asa.co.nz. He usually complains about websites he thinks are offering misleading or inaccurate information. Generally, if you show they've said something they can't prove, the ASA tends to uphold it. Half his complaints have been upheld and half settled, so "technically I've never lost". Most companies respond to an upheld complaint to avoid bad publicity, he says. INDEX 1 PAGE 3 of 5 The good news is that fatty liver is generally a reversible condition; the less good news is that it demands lifestyle changes. lungs, lymphatic system and, most importantly, the liver. Many freely available detox programmes make the "flushing" aspect clear. TV celebrity Dr Oz, for example, promotes a 48-hour cleanse complete with recipes for those with very little time. It advises eating whole grains, which "contain phosphorous, a natural laxative, and fibre to help bulk up your stools". Soy products such as miso, tofu and edamame "act like diuretics, allowing you to urinate more often". Cruciferous vegetables such as cauliflower, bok choy and broccoli, meanwhile, "increase your kidneys' ability to transport toxins into the urine and help liver cells recover from detox". Other programmes promote detox teas, juice cleanses and raw food diets, all full of fluids and fibre. The appetising Lemon Detox, meanwhile, consists of "fresh water, pure lemon juice, cayenne pepper and detox diet maple syrup". It's true, says Fraser, that people can look healthier and thinner after a month on a detox diet. But this is thanks to lifestyle changes - exercising, cutting out junk food and alcohol - rather than taking expensive tablets. You eat less and exercise more, so the weight drops off. But all is not what it seems. Weight reduction may be simply the loss of fluid and your body tapping into your protein stores - your muscles. Fasting, moreover, may make your liver less efficient at eliminating waste products and make you more lethargic. Our immunity can only be boosted by the adaptive immune system actually fighting off disease. Laxatives, if used too often, can cause dehydration and upset our electrolyte balance. Christchurch Polytechnic Institute of Technology's Dr Michael Fximonds (see box at left), who has taken about a dozen cases of what he sees as dubious PMCA licensed copy. You may not further copy, reproduce, record, retransmit, sell, publish, distribute, share or store this information without the prior written consent of the Print Media Copyright Agency. Phone +64-4-4984488 or email [email protected] for further information. Listener, New Zealand 02 Aug 2014, by Mark Broatch General News, page 14 - 3,367.00 cm² Magazines Lifestyle - circulation 53,346 (-----S-) ID 290086589 product claims to the Advertising Standards Authority, says providers of such detoxifying products often make vague claims to "help" with a range of health problems. They prey on emotions like guilt (after overindulging) and fear (of contracting terrible diseases), rather than being based on evidence. Some, however, seem to be getting more careful about how they promote their products. The jury is - mostly - out on supposed liver supplements. These products typically also claim to help us lose weight, boost energy and lower cholesterol, though none BRIEF CHRCHPOLY INDEX 1 PAGE 4 of 5 Dr Alan Fraser suspects the average detox diet doesn't involve the liver much at all. is proven to aid the liver and some may potentially cause harm. The most common is milk thistle. Its active ingredient is silibinin, which does something in the body, says Fraser, but it's not yet clear what. It does i nteract with other drugs - blocking enzymes in the liver that metabolise them - but it's unlikely that it reduces liver inflammation. Liquorice in large amounts, he notes, can cause fluid retention and hypertension. It's conceivable a substance could help the liver, he says, but he's not seen it yet. A REAL PROBLEM The phenomenon of fatty liver disease sometimes gets tied up with detox, thanks to the work of Dr Sandra Cabot and others, says Fraser, although it has nothing to do with the need for the liver to be "cleansed". a Symptoms of an unhappy liver, Cabot writes o in her 1996 book The Liver Cleansing Diet, 3 include weight gain, bloating, nausea, * PMCA licensed copy. You may not further copy, reproduce, record, retransmit, sell, publish, distribute, share or store this information without the prior written consent of the Print Media Copyright Agency. Phone +64-4-4984488 or email [email protected] for further information. Listener, New Zealand 02 Aug 2014, by Mark Broatch General News, page 14 - 3,367.00 cm² Magazines Lifestyle - circulation 53,346 (-----S-) ID 290086589 Who is Joe's liver? The liver - a reddish-brown blob just under your right ribs that weighs between 1.3kg and 1.8kg depending on your size and sex - is the largest gland in your body. It carries out a stack of tasks, perhaps 500 in total, including: • processing digested food and turning it into energy; • controlling the amount of fat and glucose in the blood; • combating infections; • clearing impurities; • manufacturing and regulating hormones; • making enzymes and proteins responsible for most chemical reactions in the body; • neutralising harmful substances; • making bile to help digest fat; and a storing vitamins and essential elements, such as iron. At any one time, the liver holds about half a litre of blood. The two main lobes, a larger right and smaller left, are further divided into 100,000 or so lobules. About 60% of the liver is made up of special cells called hepatocytes, whose main job in their 150 or so days of life is to absorb nutrients and remove harmful substances from the blood. Carbohydrates, such as bread, rice and potatoes, are broken down into glucose and stored in the liver and muscles as glycogen. This can be rapidly converted back into glucose when required. The liver also gets rid of waste not excreted by the kidneys, which is removed from the blood, and some of this is ultimately passed into the bowel via the bile ducts. BRIEF CHRCHPOLY irritable bowel and "foggy brain". "There's no doubt that as we get bigger as a community, our general weight goes up and we get more and more fatty liver," says Fraser. "That's part of an abnormal body metabolism called metabolic syndrome. That's a complex of things, including diabetes and abnormal lipids and often hypertension, and gout in cases of high uric acid levels. The liver becomes almost a bystander, and when the body's metabolism is out of kilter, the liver accumulates fat because it can't cope with the large volume of breakdown products that arrives from the fatty tissue." In the process, the liver can develop inflammation that can progress to serious disease. It's normal for the liver to hold some fat, but any more than 5-10% is considered fatty liver, or steatosis. Fat in the liver is largely caused by the build-up of triglycerides. These fatty, waxy substances come in the diet, typically via animal fat and vegetable oil, but can also be made in the liver from sugar and protein. Heavy alcohol consumption can elevate triglyceride levels. Non-alcoholic fatty liver disease, or NAFLD, occurs when fat accumulates in the liver cells in a way not related to alcohol consumption. NAFLD's underlying problem is considered to be insulin resistance. Insulin stimulates cells to absorb glucose from the bloodstream; some is used as energy, the rest is converted into glycogen or fat and stored in the liver and muscles. In terms of harm, the sequence might be NAFLD, non-alcoholic steatohepatitis or NASH (inflammation and swelling), NASH with fibrosis (scarring), followed by cirrhosis (irreversible damage). The prevalence of NAFLD in this country is estimated to be about the same as in Australia or the US, at about 20-30%, but it is predicted that it may reach 50% within a couple of decades. In obese individuals it can be as high as 95%. It's more prevalent in certain ethnic groups, such as Indian, Chinese and Pacific peoples. SUFFERING IN SILENCE Unfortunately, we might not even know that we have fatty liver disease, says Fraser. "The liver has no pain receptors, except when it's very swollen. If it's just accumulating fat, it doesn't cause symptoms. The liver generally suffers in silence." Liver-cleansing diet materials sometimes talk about pain in the upper right side, he says, but in general that doesn't happen. Most liver doctors think such pain relates INDEX 1 PAGE 5 of 5 "Actually, a low-carb diet works pretty well, because it's a more reliable way of losing weight." mainly to the gut, due to things such as wind or constipation. So even if you are suffering fatty liver disease - which is difficult to diagnose, though it may be detected via an ultrasound scan or blood tests - you may not actually feel unhealthy. Fraser notes, however, that eating too much and an excess of fatty foods may make you feel bloated and unwell, or unhappy because you are overweight. The good news is that fatty liver is generally a reversible condition; the less good news is that it demands lifestyle changes. If your fatty liver disease is related to your alcohol consumption, a month off the booze is unlikely to change matters. It will take perhaps six months to make a difference, though, really, a lifelong change is needed. However, even a few days off the booze each week is likely to be better than an occasional month of going without. For NAFLD, a gradual weight loss of 5-10kg can sometimes restore metabolic health. "It's not essential to have a low-fat diet," says Fraser. "Actually, a low-carb diet works pretty well, because it's a more reliable way of losing weight." A low-risk waist circumference is considered to be 94cm or less for men and 80cm for women. The advice is to also lower your cholesterol and triglycerides and to treat diabetes if present. It's believed triglyceride levels might be reduced by consuming omega-3 fatty acids from the likes of fish and flaxseed oil. Fraser is adamant that the key to a healthy, well-functioning liver is not to be found in any fancy tonic, fad foods or magic potion. Instead of occasional month-long special diets, we should eat a healthy, balanced diet all year round and get regular aerobic exercise. These measures will improve the metabolism, reduce insulin resistance and decrease the amount of fat likely to collect around your middle. The most effective strategies, in other words, are things most people can do for themselves at a reasonable cost. I