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HOW TO DEXOX YOUR LIVER
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Our Polluted Environment
Strengthen & Support Healthy Liver Function
Stimulate regeneration of healthy Liver cells
Decrease your viral load
How to detoxify and revitalise your liver
The Health rewards of liver cleansing
Learn how to take care of this vital organ
Recommendations on diet, lifestyle, powerful antioxidants and amazing therapeutic Essential Oils
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HOW TO DEXOX YOUR LIVER
Contents
Introduction
3
What exactly is a detox?
4
Why do people detox?
5
What does your liver actually do?
8
Our Polluted Environment
10
Strengthen & Support Healthy Liver Function and Stimulate
regeneration of healthy Liver cells
13
Decrease your viral load
14
How to detoxify and revitalise your liver
17
The Health rewards of liver cleansing
19
Learn how to take care of this vital organ
20
Recommendations on diet, lifestyle,
powerful anti-oxidants and
amazing therapeutic Essential Oils
21
Some myths about detox programmes
29
The Final Word
30
Images needing a reference
Page 4
Page 10
Page 13
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moonstarsandpaper.blogspot.com
becomehealthynow.com
geograph.org.uk
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Introduction
Hello, my name is Suzanne Le Quesne, and I have been a
clinical nutritionist for the past 16 years. I am the author
of four published books, including Nutrition – A Practical
Approach, and The pH Balance Diet. This is my second ebook, the first being The Spit and Pee Analysis Guide
(your guide to analysing the pH of saliva and urine).
Just 50 years ago, health problems weren't discussed as
openly as they are today. People whispered to each other when discussing the
regularity of their bowels and cancer either wasn't mentioned at all or just referred to
as 'the big C'. However, these days one of the main topics of conversation is our
health - or the seemingly downward spiral of health and well-being in our civilised
society – despite our ever increasing knowledge, as we enter the second millennium
of the 21st Century.
Sit in any public place and you will hear people discussing their cholesterol levels,
blood pressure or weight problems, or someone they know who has just been
diagnosed with cancer, diabetes, arthritis or many other diseases that are on the
increase.
But you would have to sit a very long time to hear someone openly talking about
their liver. You will be surprised to know that some people don't even know where in
their body it is!
Mention the word 'detox' however, and everyone will have their own definition of the
word. In this short e-book I will outline some of the reasons why people detox,
discuss our polluted environment, how you can decrease your toxic load, how to
detoxify and revitalise your liver, and give you some recommendations on diet,
lifestyle, powerful anti-oxidants and amazing therapeutic Essential Oils that can be
taken internally, and explain some of the myths surrounding detoxing
I shall take you through the process of how the liver rids the body of harmful
substances - it's an amazing organ of the human body – and the need to know its
functions and what nutrients it needs for optimal efficiency has never been as
important as now.
It is a sad fact that alcohol-related liver disease in young people has risen by 50% in a
decade. There are, of course, many other types of liver disease where alcohol or drug
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abuse is not the cause, but I believe that if liver disease had as much press as heart
disease, then there would be a lot less of it.
I am confident that if you follow my recommendations, you will not only enhance the
health of your liver, but revitalise every organ in your body.
I hope you enjoy the contents of these pages, and that you find them helpful.
Suzanne Le Quesne – Dip ION
Clinical Nutritionist
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What Exactly is a Detox?
So what exactly is a detox?
Well a detox is the process of ridding the body of toxins – harmful substances that
accumulate in the organs and tissues of the body.
New Year is a classic time to detox, or Springtime,
when we can 'spring clean' our body, as well as our
home.
However, your body, mind and emotions tell you
when to detox, if you listen to them!
Many people's idea of detoxing is simply to eliminate something from their diet for a
few days, or a week or two, (alcohol, cigarettes, junk food, dairy food, or stress for
example) then resume as they did before. It's something they may do once or twice a
year, every year, because they return to their original habits. They don't see it as the
start of a possible permanent change to their life, but just as afew days out of it for a
general tidy up. But it should be much more than that. A detox, which will have
different results for everybody, because we are all biochemically different, can be life
changing – it can enhance your life, it can prolong your life and it can save your life!
A detox has different stages. A cleansing stage, a balancing stage and a fortifying
stage. However, the stages merge together – cleansing does not stop when balancing
starts, and cleansing and balancing continue when we start the restorative stage.
There is no need to worry which stage you are in. It totally depends on the extent of
toxins in the body as to how long each stage will last. You just continue with your
detox programme, knowing that the longer you do it, the better the results will be.
There are also many reasons why people detox – weight loss, to improve the health of
their colon, health in general, or for more energy – but whatever the reason, a detox
shouldn't be done lightly and without thought and planning – the body is a complex
structure and should be treated with respect.
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Why do people detox?
People detox for a variety of reasons but the usual four are:
• Detoxing for weight loss
• Detoxing for regular Bowel Movements
• Detoxing for health
• Detoxing for energy
Detoxing for Weight Loss
You are likely to lose weight when detoxing, partly because, more than likely, the
healthy, natural foods you will be eating will contain far less saturated fat and sugar
and provide fewer calories, than your non-detox regime.
Detoxing for regular Bowel Movements - Another reason people detox is to
regulate bowel movements. If you're not usually 'regular', and have to take laxatives
to open your bowels once or twice a week (for instance), your colon may be clogged
with a hefty waste overload. Until you shift this and spring-clean your large colon,
satisfactory weight loss won't happen. You can help the process along, and benefit
from longer-lasting weight loss, with the use of certain supplements such as
ComforTone which binds, eliminates and gently scours residues from the colon, or
psyllium husks - an excellent inner gut 'broom', which help gut balancing and activity
by providing helpful bacteria, which every large colon needs! More about these
supplements later. Also, by cleansing the digestive tract, it also helps the liver work
more efficiently. (ComforTone and psyllium husks are explained under 'supplements'
on page 26)
Detoxing for health
Many people consider a detox to boost their general health - these people are usually
pretty fit and healthy already, and have no specific symptoms, and want to keep it that
way, so they detox as a preventative measure. Detoxing boosts your immune defence
system, strengthening it to deal with the free radicals that are generated in the tissues
through stress and other toxins. Catching fewer colds and similar infections (or
getting over them more quickly), the more rapid healing of minor injuries (such as
scratches, cuts and bruises), more restful sleep, a fresher complexion, and improved
vitality, are just a few additional benefits.
People also turn to detox to relieve minor conditions. Degenerative problems such as
premature ageing (wrinkles and lines), arthritis or poor circulation and 'borderline'
diabetes all spring to mind.
As detoxing strengthens the immune system people prone to allergic disorders are
less prone after doing a short detox.
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Detoxing for energy
People also detox to acquire increased energy –
and once the toxic load has been reduced, energy
levels will increase.
Most detox programmes will undergo a series of
stages.
The first stage is cleansing
The cleansing stage encourages the excretory organs (liver, kidneys, gut, lungs and
skin) to excrete toxins.
The next stage is balancing
The object of the balancing stage of detox is to rebalance your body nutritionally.
After establishing the cleaning stage you eat the same foods, but with a wider choice
and generally more protein. Once the cleansing and balancing are under way, and
you have started to incorporate more gentle exercise and relaxation into your life,
then the energy begins to flow and you feel great.
The last stage is fortifying
Once cleansing and balancing are under way then further detoxification fortifies and
strengthens the body against further toxins.
Good times for detoxing are
• weekends - when you have more time to yourself and less work load.
• at the change of seasons - especially going into summer, we tend to think of
our bodies more and want to shed those extra pounds and improve the
appearance of skin.
• before a special occasion like a wedding, or a holiday.
Planning is very important if you are considering a detox
You have decided on a detox - the question is when and where. However enthusiastic
you may feel, though, being in the right mood, in the right place, and at the right time
is probably more important to your ultimate success than eating the recommended
foods and drinking lots of water.
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Having a plan
Many people just decide to go on a detox with no plan.
The more planned and ready you are, the more successful your detox will be.
• Decide what you are going to eat and why!
• Decide what you are not going to eat and why!
• Look at your sleeping arrangements - during a detox you need
sound high-quality sleep
• Decide how long your detox will last.
• You need a beginning, a middle and a definite end.
• Detox durations can be as little as a 24 hour detox, a 3 day detox, a 5 day
detox, a one week or a two week detox – the choice is yours.
• Its not all about food - decide on tactics to overcome stress
• Relaxation techniques
• Yoga
• Gentle exercise
• Identifying your stressors
• Decide if you will supplement your detox with supplements
• There are two camps where dietary supplements are concerned: one
camp proclaims that supplements are a waste of money and sometimes
harmful, the other camp recognises the benefits of supplements and
recommends them regularly.
• I strongly recommend the use of supplements. Supplements are not a
waste of money if they improve your health by supporting vital organs
and giving the body what diet alone cannot.
• However, they may only be beneficial if you take them according to the
company's/therapist's instructions, and do so long enough for their
benefits to be felt.
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What does your liver actually do?
The liver is the biggest and most hard-working organ inside your body and does
hundreds of essential jobs, that are vital to life. It can take a lot of abuse, but it is
like an elastic band – it can only stretch so far before it breaks. The liver holds about
13 percent of the body's blood supply at any given moment. When it is compromised
through disease, or is hindered by stress created through a poor diet and other
environmental factors, it will not function optimally.
Among its other astounding powers, the liver possesses the ability to regenerate and
regain its original size, structure, and function rapidly after partial resection surgery
or massive injury. The human liver can fully regenerate from as little as 25 percent
of its original tissue. This ability is unique among the major organs.
Here are some of the hundreds of functions your liver performs:
It processes and eliminates toxins.
It moderates chemical levels in the body
It fights infection and disease
It cleans the blood
It controls the amount of cholesterol in the body
It processes food once it has been digested
It stores vitamins and minerals – iron, copper, Vitamin B12 and the fat soluble
vitamins A, D, E and K
• It stores glucose in the form of glycogen and reconverts it when blood glucose
levels get low and you need energy.
• It processes and eliminates metabolic waste. (metabolic waste is waste that the
body makes itself, like dying red blood cells for example). The liver removes
dying red blood cells from the blood and converts the hemoglobin to bilirubin
and other by-products. These are delivered to the intestine and excreted with
the faeces (the iron is recycled).
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Liver detoxification works in two phases
Phase I - is carried out by the cytochrome P450 enzyme system, which involves a
two step enzymatic process for the neutralisation of unwanted chemical compounds.
This pathway converts a toxic chemical into a less harmful chemical. This is
achieved by various chemical reactions (such as oxidation, reduction and hydrolysis)
and during this process free radicals are produced which, if excessive, can damage
the liver cells. Antioxidants reduce the damage caused by these free radicals. If
antioxidants are lacking and toxic exposure is high, toxic chemicals become far more
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dangerous. Some may be converted from relatively harmless substances into
potentially carcinogenic (cancer forming) substances.
Many nutrients are needed for the Stage I detoxification process to work efficiently.
These include many of the B Complex group of vitamins, Vitamin E, the minerals
selenium, magnesium, and iron and phytonutrients found in cruciferous vegetables.
Quercetin has also been shown to support Phase I detoxification (found in apples, red
onions, tea, berries, nuts and seeds).
Phase II - is called the conjugation pathway, whereby the liver cells add another
substance (eg cysteine, glycine or a sulphur molecule) to a toxic chemical or drug, to
render it less harmful. This makes the toxin or drug water soluble, so it can then be
excreted from the body via watery fluids such as bile or urine. Individual xenobiotics
(a chemical compound such as a drug, pesticide, or carcinogen, that is foreign to a
living organism) and metabolites usually follow one or two distinct pathways. There
are essentially six phase II detoxification pathways all needing a variety of nutrients.
These highly complex reactions, will be compromised if the diet is lacking in variety.
The only way to be sure your phase I and phase II detoxification phases are working
well (without undergoing LFTs – Liver Function Tests) is to ensure you have a very
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well balanced diet, having a wide variety of food. If you think there is not enough
variety in your diet (and most people tend to eat the same things week in, week out!)
then there may be a need to take a good multivitamin and mineral.
So, very simply, the more anti-nutrients you have, (alcohol, cigarettes, processed
foods, chemical exposure etc) your liver has to work harder to render the toxins
harmless, which will result in the production of free radicals. The more free radicals
you produce, the more antioxidants you need to disarm them. If your diet lacks fruits
and vegetables, then Stage I detoxification will be hampered. The less anti-nutrients
you have the better therefore, as you will be making less free radicals in the first
place. However, the diet still needs to be balanced and have the full range of all the
vitamins and minerals, every day.
In some people Phase I and Phase II are out of balance. For example if Phase I is
more active than Phase II then a build up of free radicals can occur which can led to
liver damage or disease. These people are referred to as Pathological Detoxifiers.
Pathological Detoxifiers can be identified as those individuals who are highly
sensitive to fumes e.g. paints and perfumes, react adversely to various pharmaceutical
drugs and may have a reaction to drinking caffeine. Alternatively a liver
detoxification test can pinpoint exactly how efficiently your liver is carrying out the
detoxification process and if you are a Pathological Detoxifier.
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Our Polluted Environment
As already mentioned, going on a detox is not just about what you eat – what you do
not eat (or breath or apply to the skin) is just as important. Since the 1950s over
3,500 man-made chemicals have found their way into manufactured food, along with
pesticides, antibiotics and hormone residues.
Many of these chemicals are anti-nutrients in that they stop
nutrients being absorbed and used, or promote their excretion.
As our environment becomes more polluted, our bodies have to
cope with a greater 'toxic load'. This comes into the body
through:
• The food we eat (pesticides, herbicides, anti-biotics, artificial colourings and
flavourings)
• Anti-nutrients (cigarettes, alcohol, fizzy drinks like Coke/Pepsi, household
cleaning substances, and chemicals added to our drinking water)
• Through our lungs (exhaust fumes, airborne pollens, hair spray)
• Through our skin (beauty products, anti-perspirants, perfumes)
• Over exposure to sunlight and electrical equipment.
When the toxic load rises, the immune system (and the liver) has to work harder to
identify and detoxify these pollutants – lowering its efficiency. Some toxins and
chemicals can even cause abnormalities in cell growth and reproduction, leading to
the development of cancer cells.
These are occurring every day, not only through the action of certain environmental
pollutants, but also through occasional mistakes being made in normal cellular
division. It is the immune system's job to destroy these abnormal cells before they
have a chance to proliferate, but if the load is too great, its neutralisation ability is
severely strained.
Where do we most come into contact with harmful chemicals? In the home!
Cleaning materials are one of the most harmful substances to human beings, and we
are taking these chemicals into our body on a daily basis, again through the skin and
lungs.
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One of the most damaging of all beauty products is hairspray – as it is almost
impossible not to breath it in.
So when we go on a detoxification programme, it is not just about omitting one food
group for a few days, or cutting down or stopping smoking for a week, it is also to
think about what we are using in our bathrooms and kitchens as cleaning materials,
and to remember that one of the functions of the skin is that of absorption! So if you
are thinking about a detox, these harmful substances should also be removed from
your daily routine and substituted with less harmful products – of which there are
many on the market.
The Pesticide problem
Just one of the number of man-made chemicals bombarding our bodies are pesticides.
Labelling on foods does not tell you everything. Unless you only eat organic, most
foods contain traces of pesticides. In fact, the amount of fruit and vegetables
consumed by the average person in a year has the equivalent of up to one gallon of
pesticides sprayed on it!!
Entrance into a field with a caution
The field was sprayed with sulphuric acid.
According to the PSD (Pesticides Safety Directorate - an Executive Agency of the
Department for Environment, Food and Rural Affairs, i.e. Defra), the application of
sulphuric acid to growing potato plants is carried out because the killing off of potato
shoots makes the mechanical lifting of tubers easier. The procedure also induces the
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plant to move more resources to the tubers, which results in a burst of growth prior to
harvesting.
The first family of pesticides were organo-chlorines. These proved so toxic and nonbiodegradable that most have been banned. They were replaced by organophosphates, of which there are about a hundred types on the market. In the UK alone
over £400 million a year is spent on these pesticides. This buys 23.5 tonnes, or 420g
per person.
Like their ancestors, organo-phosphates are known to be carcinogenic, mutagenic and
toxic to the brain and nervous system. 40% of pesticides now in use have been
proved to be cancer-promoting, and linked to birth defects or decreased fertility.
Pesticide exposure is associated with depression, memory decline, destablilsation of
moods and aggressive outbursts, Parkinson's disease and, according to professor
William Rea, asthma, eczema, migraine, irritable bowel syndrome and rhinitis.
Excessive exposure is more common than we are led to believe.
In 1994 a survey of carrots found that some contained residue levels 25 times higher
than the safety limit.
In 1995 10% of lettuces were shown to have levels in excess of the safety limits – and
these figures are still pretty much the same 16 years later.
Here are more tips on how to decrease your environmental load:
• Invest in good quality plumbed-in water filter and replace the cartridge every
six months. Jug filters are also good, if you replace the cartridge as instructed.
• Buy organic. When not possible, wash or peel fruit and vegetables.
• Never deep-fry foods, and switch to steam-frying instead or sautéing.
• Buy drinks in glass, not plastic, containers or cartons, and recycle them.
• Rearrange your daily schedule to minimise time spent in traffic.
• Drink alcohol very infrequently, and avoid smoky places.
• Avoid medical drugs unless they are the only viable option for treating a health
problem. If you get frequent infections or aches, investigate the underlying
cause rather than relying on painkillers or antibiotics.
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Strengthen & Promote healthy liver
function & Stimulate regeneration of
healthy liver cells
As mentioned earlier, no two people are the same. We are all biochemically different,
and in so being, we all react to foods, drinks, medication, supplements and remedies
in a different way.
As the saying goes, 'one man's meat is another man's poison'.
It is important for you to start to listen to your body – I mean really listen. Often we
mistake thirst for hunger for example. Often we blame a food or drink for feeling
the way we do, when it is something totally different that warrants the blame.
Really take time to listen to your body. It is not a certain food (taken or avoided)
herb or nutritional supplement that assists in detoxing or healing you alone - it is your
immune system that monitors and protects your body. You must fuel your immune
system with what it needs to do the job.
Let's take Hepatitis B and C as an extreme example of why you may want to do a
detox. Liver cells degenerate in hepatitis B and C in a similar way. The damage
done to the liver is actually caused by the reaction of the immune system to the virus.
The immune system sends special immune cells (macrophages and Kupffer cells) to
the liver to dispose of the virus. However, the virus is able to hide inside the liver
cells, and because of this, the virus is able to survive the attack by the immune cells.
However, the liver cells themselves are exposed and become the unintended victim.
Cirrhosis and cell death could follow.
This is an extreme example, but to strengthen and support liver function and to help
the regeneration of healthy liver cells, needs the following actions:
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proper diet – well balanced and varied
the elimination of toxic material
boosting the immune system
protecting the liver
and to undertake these, time and the required dedication are required.
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Decrease your viral load
You can start protecting your liver by changing the cleaning materials you are using
to clean your house, which will undoubtedly reduce your toxic load immediately.
As mentioned earlier, some of the most harmful anti-nutrients we inhale are from the
household cleaners we use in our homes. However, this needn't be the case – there
are many natural cleaning agents that clean the house in a very effective way. One
such cleaner is called Thieves and produced by a company called Young Living.
What is Thieves?
The story told throughout history tells of a plague that struck parts of Europe during
the fifteenth century. A band of thieves, untouched by the plague, began robbing the
dead of their valuables. Upon capture, in order to obtain a lighter sentence, the
thieves identified themselves as perfumers and spice traders, using mixtures of herbs,
spices, and oils to protect themselves from the deadly plague spreading throughout
Europe.
Young Living’s Thieves essential oil blend is based on this historic combination:
Clove (Syzygium aromaticum), Lemon (Citrus limon), Cinnamon Bark
(Cinnamomum verum), Eucalyptus (Eucalyptus radiata), and Rosemary (Rosmarinus
Officinalis)
How does Thieves help?
For years, mold was treated with bleach or ozone air cleaners. Now organizations
such as the Environmental Protection Agency and the California Department of
Health Services are discouraged from promoting such methods. Instead, studies
conducted by Dr. Close indicate that all-natural, organic substances like Thieves
essential oil and Thieves Household cleaner are highly effective in killing toxic
mold.
Thieves Essential Oil Blend - Is a proprietary blend of pure essential oils tested at
Weber State University, Ogden, Utah, and found to have a 99.96% effective
rate against airborne bacteria. There are many ways to use this therapeutic
blend of essential oils – here are a few ideas:
1. Rub diluted on the bottoms of feet for extra protection, especially during winter.
2. Put 2–3 drops on a dryer sheet to freshen laundry.
3. Drop on stubborn adhesives, such as glue and chewing gum, to remove from
surfaces.
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4. Drop 4–5 drops on a tissue and attach to an air vent to freshen a hotel room.
5. Diffuse for 24–48 hours straight to eliminate household mold.
Thieves Household Cleaner - contains all-natural ingredients formulated to
distribute the power of therapeutic-grade essential oils in your home while killing
germs and bacteria. Thieves Household Cleaner solution is a highly concentrated
formula that can be used on any surface.
Ingredients: Proprietary suspension of safe surfactants (wetting agents) and Thieves
Essential Oil Blend.
Here are some ways of using the cleaner.
1. Use as a pre-wash spot remover for tough fabric stains.
2. Use diluted as a pre-soak for dirty sportswear.
3. Add a capful when rewashing a forgotten laundry load to eliminate mildew odours.
4. Use diluted to remove grease, food, or pet stains from carpet.
5. Use to remove tough stains on plastic food storage containers.
6. Use undiluted to clean tough areas, such as ovens and rusted metal.
7. Spray diluted on plants with mold.
8. Use to clean stubborn “bathtub ring.”
9. Use to remove hard-water buildup and soap scum.
10. Use to remove fingerprints from stainless steel, glass, mirrors, and other surfaces.
By changing your household cleaner to the -Thieves household cleaner, and by using
other products in the Thieves range, like toothpaste, mouth wash, soap (liquid and
block), sprays, you will be significantly reducing your toxic load and benefiting your
liver.
Most people don't even consider reducing their toxic load by looking in their
bathroom and kitchen cupboards to see how many chemical items there are and
replacing them – so I would highly recommend that this is the first step to your
detoxification programme.
Minimise Medications – if there is a natural product we can take instead of the drug
your doctor wants to prescribe you, you should take the natural one (provided your
doctor is in agreement – if he or she doesn't like the idea of you taking responsibility
for your own health, you are with the wrong doctor!)
Doctors today are very busy and tend to focus almost entirely on 'fast to prescribe'
drug remedies (magic bullets) to everyday complaints.
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Few doctors know very much about nutrition or alternative remedies so you might
have to challenge your him/her! not a pleasant thing to do but certainly good for your
health! Always choose lifestyle changes if you can and use medical drugs, wherever
possible, as a last resort (especially drugs such as antibiotics).
The Thieves range of products from Young Living
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How to detoxify & revitalise your liver
As mentioned earlier, the time of the detox will depend on your personal
circumstances. I would always recommend you take things slowly – the more gentle
you are with your body, the more it will respond. So...
The first stage is cleansing
The cleansing stage encourages the excretory organs (liver, kidneys, gut, lungs and
skin) to excrete toxins.
Eliminate:
saturated fat, simple sugars, artificial sweeteners and processed foods from the diet –
saturated fats are those that are solid at room temperature (butter, margarine, lard),
and foods that contain them! biscuits, cakes, sweets, and of course do not cook with
them either.
These foods are full of liver-damaging compounds, and should be avoided. They will
hinder Phase 2 liver detoxification.
Eat: as much as you like of organic fruits, vegetables, nuts, seeds and legumes, as
well as spices such as oregano and basil. These spices are rich in antioxidants that
support combating free radical damage.
Upon rising – A glass of water with added lemon juice will start
your day off well – stimulating and cleansing your liver into
action. (for convenience you can use Young Living's therapeutic
blend of Lemon Oil – one drop in a large glass of water.
Health Note
only Young Living essential oils can be ingested internally
Drink – filtered or glass bottled water – a minimum of 8-10
glasses a day.
Drink – NingXia juice (see page 27) the king of antioxidant
drinks.
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The next stage is balancing
As mentioned earlier, the object of the balancing stage of detox is to rebalance your
body nutritionally. After establishing the cleaning stage you eat the same foods, but
with a wider choice and generally more protein. Once the cleansing and balancing
are under way, and you have started to incorporate more gentle exercise and
relaxation into your life, then the energy begins to flow and you feel great.
Eat as above, but include some high class pure protein. Organic eggs, organic
chicken or turkey, or cottage cheese. Oily fish is an excellent choice here for protein,
but remember you only need a little bit. Maximum protein portion 30g – this good
sources of protein is needed for repair and renewal of body cells. Eat foods rich in
the B-Complex vitamins such as whole grains like wheat and oats. You can include
live yoghurt. Have a variety of green leafy vegetables, don't have the same foods
every day. B vitamins play a large role in a healthy metabolism, as well as carrying
oxygen throughout your body.
The last stage is fortifying
Once cleansing and balancing are under way then further detoxification fortifies and
strengthens the body against further toxins.
As the body adjusts to its new regime, add in some gentle exercise, yoga, or just
walking. Nothing too strenuous – be kind to your body.
You could also start adding turmeric to your food. Curcumin is the compound that
gives turmeric its bright yellow colour and has been shown to stimulate Phase II of
liver detoxification.
However long you take to do your detox, remember the principals of the
balanced diet – which are still adhered to even when doing a detox.
60% of your daily calories coming from carbohydrates
15% of your daily calories coming from pure protein foods
25% of your daily calories coming from polyunsaturated fats (those that are liquid at
room temperature) This can be broken down into 15% polyunsaturated and 10%
mono-unsaturated (olive oil) which can be used in cooking.
After the detox the figures change slightly to:
55 – 60% of your daily calories coming from carbohydrates
15% of your daily calories coming from protein foods
25 – 30% of your daily calories coming from fats - 5 – 10% saturated fats,10% monounsaturated fats, and 10% polyunsaturated
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The health rewards of liver cleansing
Can you remember a time when you had boundless energy, when your memory was
great and you felt full of vitality?
No – what a shame, because this is how you feel when your liver is uncompromised –
or when it is working efficiently.
Those are the rewards you receive after doing a thorough cleansing and detoxification
diet that lasts a minimum of 2 to 3 weeks. Obviously the longer you can maintain the
diet, the more cleansing, balancing and fortifying the diet will be.
Have you have heard of the term 'sluggish liver' – you don't hear it said much these
days – but if your liver is overworked because it is being bombarded with toxins in
the forms of anti-oxidants, then it becomes sluggish, and so do you!!
The are a few of the health rewards waiting for you – you just feel amazing when you
are not clogged up with toxins!
Clear mind
Full of vitality
Great memory
Clear skin
Bright eyes
Good appetite
No itchy skin
No joint pain
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How to take care of this vital organ
We just need to think about it!! our liver that is!
Over the past ten years or so we have heard numerous reports about the health of the
heart.
Advertisements on television, in magazines and newspapers and on food labels often
mention 'beneficial for the heart', or 'protects against heart disease'. We all know
that exercise is good for us, and in particular for our hearts – and so on.
Because we have almost daily reminders of what is good for our heart, we do try to
cut down on saturated fats and processed foods, and try to do more exercise – we are
'aware' of what we have to do, eat, etc.
But what about our liver?? Well, we just need to adopt the same principals as for
heart disease. However, there won't be any television advertisements to remind us, so
we have to remind ourselves.
Each time you reach for an alcoholic drink, a cleaning product, a beauty product, any
medicine, or when you are walking in a busy street, or driving with the windows
open, remember that everything you take into your body has to be filtered through
your liver – so be kind to it.
Say no! to alcohol, and if you do have the occasional alcoholic drink, then imagine
your liver working hard to eliminate the alcohol and drink 'still' water in-between to
water it down and therefore giving the liver less work to do.
Use the damage limitation approach – and choose the healthy/less damaging option
whenever possible – as there will always be a healthier, less damaging option!
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Recommendations on diet, lifestyle,
powerful antioxidants & amazing
therapeutic Essential Oils
When undergoing a detoxification programme, the liver will be working even harder
than usual, so eating foods, and taking supplements that specifically support the liver,
will make your programme even more successful and beneficial.
Any fruits and vegetables will help a detoxification diet, but there are some particular
ones that help re-build, heal and rejuvenate the liver in particular. Many studies say
that even after 75% of the liver has been removed... it can grow back to full form in a
very short time!
I encourage the use of organic produce whenever possible. It is also very important to
wash all fruit and vegetables very well before eating or juicing.
1. Diet
There is now an extensive body of evidence indicating that diet plays a crucial role in
modifying the body’s detoxification pathways. Even in allopathic medicine grapefruit
juice is utilised for transplant patients as grapefruit contains naringenin which slows
down Phase I enzyme activity. This enables such drugs as cyclosporin – which is
given to prevent organ rejection – to stay in the system for longer prior to the drug
being detoxified. Pathological Detoxifiers may also find it useful to include grapefruit
juice in their diet.
Fruits, vegetables, vitamins, minerals, herbs and spices, are the main foods to eat
when on a detoxification programme (they also help to create natural 'interferons' to
fight viruses) – up to 60% of your daily calories should be coming from this source.
Here are a few of the most important ones, that will also support the liver whilst on
your detoxification programme.
Vitamin C (Ascorbic acid)
Vitamin C increases antibody levels, and antibodies are one of the immune system's
most direct lines of defence against infectious foreign substances "antigens". When
the body is exposed to such an organism, or compound, clones of antibodies are
produced against the antigen, which attack and destroy it. There are a variety of
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classes of antibody molecules, with corresponding different functions within the
complex immune system.
Vitamin C intake results in increased interferon levels, thus taking Vitamin C is a
"natural" antiviral treatment.
Fruits & Vegetables high in Vitamin C:
Artichokes, Asparagus, Avocados, Broccoli, Carrots, Cauliflower,
Corn, Cucumber, Green Pepper, Kale, Lima Beans, Mushrooms,
Onions, Peas, Potatoes, Spinach, Squash (winter & summer)
Sweet potato, Lemons, Kiwi, Strawberry, Oranges, Blackberries,
Cantaloupe melon, Watermelon, Tomatoes, Limes, Peaches,
Bananas, Apples, and Grapes.
Depletion of vitamin C may also impair the detoxification process; vitamin C also
prevents free radical formation. Vitamin C is found in citrus fruits and green leafy
vegetables. However, in order to obtain optimum amounts supplementation is
required. At least 1000mg a day is recommended. (1g)
The B vitamins – play a major role, acting as cofactors for many enzyme systems
including those of liver detoxification, therefore ensuring a plentiful supply of the B
complex group of vitamins is of prime importance for optimum detoxification.
Therefore, including plenty of whole grains which contain B vitamins in the diet as
well as taking a good B complex supplement will aid the liver in this crucial role.
Vitamin E and selenium are cofactors for glutathione peroxidase activity (Phase II
detoxification) as well as being powerful antioxidants. (Vitamin E also works
synergistically with vitamin C.) Today, our diets are very low in selenium due to the
depletion of the soil of this vital mineral. Supplementation is therefore imperative.
Cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts and cabbage
in the diet have been shown to enhance Phase I activities. It is thought that the indoles
which are the active ingredients in these foods are the major contributors to this
activity.
Zinc is another essential nutrient and acts as a cofactor for many enzyme systems.
Zinc deficiency can cause a whole range of consequences. One important role that
zinc plays is in the functioning of an enzyme alcohol dehydrogenase involved in the
conversion of alcohols to aldehydes in Phase I detoxification. Therefore anyone who
drinks alcohol should ensure they have optimum amounts of zinc in their diet.
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Carrots are well known vegetables that are beneficial for
the liver. In the treatment of any disease it is important to
alkalinise the body, and carrot juice has been demonstrated
to rapidly achieve this objective through cleansing of the
liver and improving the quality of the blood. It's also
effective in correcting chronic infections such as tonsillitis,
colitis & appendicitis. It has also been used in the
treatment of anaemia, blood poisoning, ulcers,
rheumatism, acne and all forms of cancer.
Parsley: parsley is very effective in remedying liver disease. It enriches the liver and
nourishes the blood. Parsley helps reduce liver congestion, clearing toxins and aiding
rejuvenation.
Kale an excellent vegetable when detoxing as it eases lung congestion and
is beneficial to the stomach, liver and immune system. It contains lutein and
zeaxanthin, which protect the eyes from macular degeneration. It also contains
indole-3-carbinol, which may protect against colon cancer. Kale is also an excellent
source of calcium, iron, vitamins A and C, and chlorophyll.
Note: Lutein and zeaxanthin are compounds called xanthophylls (ZAN-thuh-fills),
which are yellow pigments that occur naturally in many plants and vegetables.
Xanthophills belong to a class of organic compounds called carotenoids, which also
includes orange and red plant pigments. Though lutein is considered a yellow
pigment, in high concentrations it appears orange-red.
Broccoli - Broccoli contains twice the vitamin C of an orange, and has almost as
much calcium as whole milk. It contains selenium, a mineral that has been found to
have anti-cancer, anti-viral properties, and anti-oxidant properties and is a modest
source of vitamins A and E
Pineapple. Excellent for eating after a protein meal, as bromelain, the natural
protein splitting enzyme contained in pineapple will help digest the protein.
Pineapples are also antibacterial, antiviral, and anti-inflammatory.
Onions - Onions are an excellent antioxidant, and they contain anti-allergy, antiviral
and antihistamine properties. The sulfur compounds in onions help detoxify the body.
Onions aid in cellular repair, are a rich source of quercetin, and a potent antioxidant.
To obtain the maximum nutritional benefits, onions should be eaten raw or lightly
steamed.
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Dandelion Greens and Dandelion Root
Dandelion greens are of immense beneficial to digestion and great for detoxing. It's
an antiviral that may be useful in the treatment of AIDS and herpes. It may also be
useful in treating jaundice, cirrhosis, oedema (due to high blood pressure), gout,
eczema and acne. Dandelion is also used to treat and prevent breast and lung
tumours and premenstrual bloating. The greens are also high in vitamin A (in the
form of the antioxidant carotenoid), Vitamin C, calcium and potassium. Dandelion
root contains inulin, which lowers blood sugar in diabetics and has anti-viral
properties.
Reishi mushrooms
TCM – Traditional Chinese Medicine values reishi as the highest ranked medicine.
Among 365 species in Seng Nong's Herbal Classic, regarded as the corner stone of
TCM, the reishi mushroom is ranked as number one! Reishi is an ancient and
revered herb, effective for calming the nervous system, strengthening the blood and
cardiovascular system, and supporting the immune system, especially for people who
have cancer and are under going western treatments like chemotherapy and radiation
therapy.
In China it is called Ling Chi – the Mushroom of Immortality. Recent medical
research has indicated that reishi mushrooms are useful for treating a host of diseases
including hepatitis, bronchitis, bronchial asthma, coronary disease, gastric ulcers,
stomach ache and migraine.
With its ancient heritage, this simple basic superfood, the Reishi mushroom and
similar medicinal mushrooms Shiitake and Maitake, appear to have immense
potential for human health - and may even hold the key to some of the world's most
serious diseases.
Milk Thistle/Silymarin: Is a compound that is extracted from Milk Thistle and is
considered one of the best herbs for supporting the liver whilst detoxing. Milk
Thistle contains a range of phytochemicals (health promoting plant constituents or
ingredients) that benefit the liver. The best phytochemicals are bioflavonoids, which
are highly active antioxidants found in nature in combination with Vitamin C. One of
the problems of laboratory-produced vitamin C is the absence of bioflavonoids - so
always look for a natural supplement derived from acerola cherries, rosehips, or gogi
berries for example. A good source is silymarin (which has at least 200 times the
antioxidant power of Vitamin C). Many studies have shown that silymarin helps
protect liver cells when they're attacked by alcohol, medical chemotherapy and even
death-cap mushrooms.
Milk thistle is a valuable detox aid and a useful tonic if you drink alcohol regularly or
lead a toxic 21st century lifestyle with lots of stress.
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This is what milk thistle can do for you:
• it stimulates bile secretion, which helps the gallbladder get rid of toxins and
bodily wastes
• it slows down the entry of toxins into liver cells (this allows the liver to deal
with poisons at its own pace instead of becoming overwhelmed by too many
all at once)
• it boosts levels of glutathione, the liver's own super-oxidant, which mops up
free radicals.
• It reduces scar tissue formation which follows when the liver is damaged by
repeated toxic overloads (this can help if you've suffered from a liver disease
such as alcoholic cirrhosis or hepatitis, or one of the many kinds of jaundice).
• It encourages the growth of new liver cells to replace damaged ones when you
detox (follow this up by living more healthily, by drinking less alcohol, for
instance).
•
I consider a tincture the best method of taking this supplement. Take the
recommended dose from the bottle, and add to either water or an antioxidant drink
(like NingXia Red – see below) and take daily. When buying milk thistle check the
silymarin content. For detox purposes take at least two capsules each containing
120mls silymarin 3 times a day.
For liver protection, (which is advisable if you've drunk heavily or lived a toxic
lifestyle) take two 120mls capsules twice a day, preferably between meals.
Liver function can start to pick up within as little as five days.
Milk thistle has very few reported side-effects.
The most common is a mild looseness of the bowels.
SAFETY NOTE – If you suffer from gallstones, or are currently being treated for an
active liver disease, take milk thistle only under the guidance of a medical doctor or
qualified medical herbalist. This is because milk thistle stimulates bile secretion, and
an increased bile volume may not be desirable in your particular case.
Globe Artichoke (vegetable and leaf extract)
Globe artichokes are also members of the thistle family (Cynara scolymus) and can
make an excellent starter or side dish to a detox meal. Its physically active
ingredients include caffeoylquinic acids, a group of compounds more commonly
known as 'bitters'. Bitters promote digestion, and contain three potent bioflavonoids
- inulin, scolymoside, and taraxasterol. Eating the actual vegetable is excellent, but
they can be a little difficult to find. If you were buying in in supplement form you
would be looking for Globe Artichoke Leaf extract. This is also an excellent
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supplement that promotes bile formation and secretion - which in turn increases the
elimination of toxins and body wastes. The leaf extract also promotes regeneration of
new liver cells to replace damaged ones. In my opinion a tincture is by far the best
option for this herbal supplement.
Other foods that are especially good for rebuilding the liver are:
Hemp seeds, hemp seed oil, beetroot tops, beetroots, lemon juice, greens, whole
grains (for the important B vitamins) and live bio-yoghurt, organic liver and organic
eggs.
SAY NO TO GRAPEFRUIT!
(unless you have been diagnosed as a Pathological Detoxifiers)
It never ceases to amaze me that when people start a loss diet or detox, they
immediately think of grapefruit juice! but grapefruit juice can slow the action of the
Phase I of the detoxification of the liver, so it's best to avoid this fruit while following
a detox programme.
The bioflavonoid, narangin found originally in oranges (from the Sanskrit word
Naranj meaning orange, and one of the oldest words known) interferes with one of
the liver enzymes of the cytochroms P450 series, which you may have heard of
because they are important in processing many prescribed drugs. Patients taking
medications such as cyclosporine, the cholesterol-lowering statins, Plendil, Seldane,
and Propulsid, are warned to stay off grapefruit juice until their course is finished.
The cytochrome P450 enzymes work round the clock to neutralise and get rid of
toxins, and they are particularly hard pushed when coping with all the extra toxins
released during detox. The last thing you need is something interfering with their
efficiency, which is why you need to postpone drinking grapefruit juice until your
detox is complete. All citrus fruit contain a certain amount of narangin, largely in
their pith (the white cheesy part below the skin) but grapefruits alone contain enough
narangin to have a metabolic effect.
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2. Lifestyle
When embarking on a detoxification programme, there has to be some lifestyle
changes too!
If taking supplements is not part of your lifestyle, then I would strongly recommend
you change your mind about this. As explained in the chapter Our Polluted
Environment, we are surrounded by harsh chemicals that we must protect ourselves
against. The food that we eat has far less nutrients in it than it did just 50 years ago,
and the only way, in my opinion, that we can give ourselves optimum protection is by
taking selective supplements. Here are some selected for the purposes of
detoxification and for cleansing and supporting the liver in particular.
Other Lifestyle Changes
Drink plenty of water – at least 8 - 10 glasses a day, or a minimum of 1 litre.
Always choose a good quality mineral water, preferably bought in a glass
bottle, or filtered.
Eat small, light meals, frequently – so little and often.
No alcohol, stimulants (caffeine), or nicotine should be taken
Get regular, good quality sleep.
Be prepared for 'a healing crises' – where you may feel worse before you feel
better. So plan ahead to do your detox when you are at home, or on holiday, or
at a time when you can take time out and relax, and give the body time to heal.
A little gentle exercise greatly assists a detox programme. Do not do any hard
physical exercise – you can do that after the detox programme, and when you
are eating more sustaining meals again.
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3. Powerful antioxidants
Fruits and vegetables are full of antioxidants, but sometimes you need an extra boost,
especially if the reason for your detox is one of maintaining or improving your health.
The most amazing health drink I have ever come across in my 16 years of being a
clinical nutritionist, is a drink called NingXiaRed, formulated by Young Living.
NingXia Red is a delicious, nutrient-infused juice that energises,
fortifies and replenishes the body.
It combines the finest whole Ningxia wolfberries, blueberries,
raspberries, red grapes with the therapeutic grade essential oils of
lemon and orange.
The lemon and orange essential oils are rich in the antioxidant d-limonene - that
promotes healthy liver function.
It also contains fibre, protein and a variety of vitamins & minerals.
It is a powerful antioxidant infusion.
NingaXia Red is a wide-spectrum antioxidant and does more than protect against a
single free radical. Its absorbs four of the most prevalent free radicals found in the
body. It is more effective than any other health drink at absorbing the superoxide free
radical – the most abundant free radical in the human body.
It also has the highest levels of naturally occurring age-defying S-ORAC activity
available. S-ORAC helps support immune function, cardiovascular health and
nourishes the eyes.
It gives energy and stamina without stimulants such as caffeine.
It tastes great!
It also contains essential nutrients to help support normal cell growth and healthy
liver function.
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4. Amazing therapeutic Essential Oils
JuvaFlex Essential Oil Blend
Supports liver and lymphatic detoxification. Anger and hate are stored in the
liver, creating toxicity and leading to sickness and disease. JuvaFlex helps
break addictions to coffee, alcohol, drugs and tobacco.
JuvaFlex contains:
Geranium (Pelargonium-graveolens) – improves bile flow from the liver. It is
antispasmodic and improves sliver, pancreas and kidneys function.
Rosemary (Rosmarimus officinalis) is antiseptic and antimicrobial. It balances the
endocrine system. It is liver-protecting, can help combat hepatitis and other
infections diseases.
Roman Chamomile (Chamaemelum nobile) is anti-inflammatory and expels toxins
from the liver. Strengthens liver function.
Fennel (Foeniculum vulgare) is antiseptic and stimulating to the circulatory system.
Increases bile flow and hepatocyte function.
Helichrysum (Helichrysum italicum) regenerates tissue and improves circultion. It
stimulates liver cell function and removes plaque from the veins and
arteries.
Blue Tansy (Tanacetum annuum) helps cleanse the liver and lymphatic system. It is
anti-inflammatory.
How to use JuvaFlex
• Apply over the liver area of the foot (right foot only) to Vita Flex points.
• Lying on your front, get someone to drop 6 drops of the essential oil along the
spine and using the finger tips and a very gentle movement, 'feather' the oil into
the skin.
• Use in a compress.
Note: JuvaFlex is not for use as a dietary supplement.
Juva Cleanse Essential Oil Blend - As already mentioned, the liver is the
body's largest internal organ and major detoxifier for the body. Even the
toxins in the air we breath are filtered by the liver, including chemicals from
aerosol cleaners, paint, bug sprays, etc. but even the best filters need cleaning.
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The essential oils of ledum, celery seed and helichrysum have long been known for
their liver cleansing properties.
JuvaCleanse was clinically tested in 2003 for removing mercury from body tissues.
A 2003 study conducted by Roger Lewis MD at the Young Living Research Clinic in
Provo, Utah evaluated the efficacy of helichrysum, ledum, and celery seed in treating
cases of advanced Hepatitis C. In one case a 20 year old male diagnosed with
Hepatitis C had a viral count of 13,200. After taking two capsules (approx. 750mg
each) of a blend of helichrysum, ledum and celery seed (JuvaCleanse) per day for one
month with no other intervention, the patient's viral count dropped more than 80%
to 2,580 – now that is amazing!!
JuvaCleanse contains:
Helichrysum (Helichrysum italicum) regenerates tissue and improves circulation.
Stimulates liver cell function and removes plaque from the veins and arteries.
Celery Seed (Apium graveolens) is a powerful liver cleanser and protectorant. It has
been used against hepatitis.
Ledum (Ledum groenlandicum) shown in clinical studies to protect the liver and
increase bile flow. Used with many liver dysfunctions, including hepatitis and fatty
liver.
How to use JuvaCleanse
• Apply over directly over liver area on the body or on the VitaFlex points of the
liver and kidneys on the feet.
• Use with Raindrop technique or with massage
• As a dietary supplement – dilute 50/50 (with olive oil or V6 massage oil) and
put in a size 0 capsule. Take twice a day.
Juva Power
JuvaPower helps combat the negative effects of a modern
lifestyle by providing many of the world’s best liver-supporting,
nutrient-rich foods: rice seed bran, spinach leaf, tomato,
beetroot, flax seed bran, oat seed bran, broccoli floret/stalk,
cucumber, dill seed, barley sprouted seed, and many other
natural ingredients, as well as Young Living’s essential oils
anise (Pimpinella anisum) seed and fennel(Foeniculum vulgare)
seed.
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These ingredients are known for their acid-binding properties, which essentially
counteract the acids found in the liver in order to stabilize the pH level. A balanced
internal pH level means a balanced, healthy body.
But the ingredients don’t stop working there. When these whole-food fibers are
consumed, the body generates this food power to optimize normal liver function and
to promote healthy intestinal cleansing. Essentially, your body not only gently
cleanses, it also replenishes and fortifies with these amazing nutrients.
The most prevalent ingredients in JuvaPower, rice seed bran and spinach powder,
offer great benefits in and of themselves. Rice seed bran has been known to have
tocotrienol rich fraction (TRF) that can boost the activity of liver enzymes that clear
toxic substance from the liver. In addition, spinach is one of the highest known
antioxidant foods with an extremely high score on the ORAC scale. In each serving,
you receive a hearty 2.7 grams of rice seed bran and 0.81 mg of spinach powder.
How to use JuvaPower: Take the majority of your JuvaPower dosage in the evening
and let these nutrients go to work for you overnight. You’ll discover just how
beneficial a happy, healthy liver can be in your life. We’d love to hear of your
success!
ComforTone(capsules) (Young Living) is an effective combination of herbs and
essential oils that support the health of the digestive system by eliminating residues
from the colon and enhancing its natural ability to function optimally. Because it
supports normal peristalsis (the wave-like contractions that move food through the
intestines), ComforTone is ideal for strengthening the system that delivers nutrients to
the rest of the body. It also contains ingredients that are beneficial to liver, gall
bladder, and stomach health.
Psyllium husks (Plantago psyllium, guar gum) are an excellent choice for absorbing
bowel toxins. They swell up to 15 times their bulk when mixed with water so they
also have a natural laxative effect. Also, as dietary fibre provides nutrients for gut
bacteria, the useful bugs multiply more efficiently too. Remember to vary your
choice of fibre from time to time as the bacterial get used to one type and begin to
break it down so effectively that some of the benefits to taking it may be lost
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Some Myths about detox programmes
Detox helps you lose weight quickly - Weight loss should NOT be the main target
of the detox regime, although many people think it is – having said that, most people
do actually lose weight whilst detoxing.
Detox corrects the body's pH - Your aim is to be slightly alkaline, above 7 on the
pH scale -the optimum state at which food is processed. Rebalancing your body's pH
through a detox programme helps your body mobilise and get rid of its toxin-laden
fat.
Detox is a fad unsupported by scientific evidence
Is detox just a fad? Certainly detox is currently newsworthy and popular, but is
benefits are very real. I believe that, as a holistic self-help method, detox is here to
stay, and offers a much needed break from t he toxic lifestyle nearly inescapable in
modern life.
Aerobic exercise is vital for detox - Absolutely not!
You have to drink twice as much fluid to help your kidneys detox
No you don't. In fact if you are already drinking eight to ten glasses of water daily,
doubling your intake could prove very harmful!
Binge drinking ruins your liver past the point where detox can help
Not necessarily. The liver is a resilient and very forgiving organ. Ceasing to drink
alcohol and taking a liver-supportive supplement can help to halt and even reverse
alcoholic liver damage and even generate the formation of new, healthy liver cells to
replace the old and damaged ones.
Failing with Diets means you'll never stick with a detox programme
Past failure is absolutely no guarantee of future failure. If it was a fad diet, then the
diet probably failed you!!
Supplements are not necessary for detox - No, you don't HAVE to take them to
detox successfully, but supplements and herbal remedies do aid the detox process,
increasing toxin elimination and strengthening the immune system. They give you a
huge advantage over detoxers who do not take them.
Regular detoxing makes it safe to eat, drink and even smoke as before
Detoxing removes many toxins from your body through its cleansing action on your
liver, kidneys, lungs, gut an skin. But what a waste all your planning and effort
simply to replace the toxins by returning to unhealthy habits.
Detox is only suitable for youngsters - No, a healthy person of any age, from
teens onwards, can map out a programme tailored to their personal needs.
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The Final Word
Detox is a positive experience offering amazing benefits,
not a punishment for past misdeeds! ENJOY!
Some of Suzanne Le Quesne's other books
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