In part 1 of this article we talked about the basics of how and why we do a detox and some common myths surrounding detoxification. That part was the foundational understanding of what is a detox and why we do it. Part 2 is how we can put an effective, safe detox into action. First let me introduce you to a few key systems and pathways in our body that we will need to active if we are to effectively remove and excrete toxins.

The liver is the organ that traditionally gets the most attention when it comes to a detox. There is little doubt it is one of the most important organs in inactivating and removing harmful substances. This organ is almost always under chronic stress in most people, which can lead to many different issues such as hormonal imbalances, headaches, and even cancer etc. So it is a good thing to support the function of the liver but what most people don’t know is there are 2 “phases” to liver detoxification. Most common detox kits will stimulate phase 1 which prepares a toxin to be removed. However they often do a poor job at stimulating phase 2, which is responsible for taking the molecule activated by phase 1 and safely excrete it. A potential problem is that if we over stimulate our phase 1 pathways and forget about phase 2 we can actually cause more harm then good if the liver becomes overwhelmed.

Doc’s Tip: Broccoli contains a phytonutrient called sulfaphane that stimulates phase 2 detoxification in the liver.

The intestines are also an important pathway of elimination. Unfortunately, most people don’t have frequent enough bowel movements and experience some form of constipation. If food becomes trapped in the gut for a longer period of time, it can start to putrefy and which can cause more toxins to be formed and released. A good rule of thumb is to have 1-2 bowel movements a day. Luckily, this is one of the easiest system to get moving. Most detox kits contain herbs that help the digestive tract to move. However the trick is to get enough fibre and bulk that the gut will keep moving once the herbs are stopped. Often food allergies and sensitivities can also cause constipation.

Doc’s Tip: The simplest reason many people are constipated is that they are dehydrated. The goal is to drink 6 big glasses of water a day (3L).

The skin is an often-overlooked area that plays a key part in detoxification. We don’t realize it but our skin is a very large and active organ that can be either absorb or eliminate toxins. For centuries, saunas have been a very important part of many cultures as a means to stay healthy, promote circulation and eliminate toxins through sweat. Direct stimulation to the skin, such as exfoliation is another great way to promote skin health and functions.

Doc’s Tip: A great way to stimulate blood and lymph flow and to eliminate toxins through the skin is to try dry skin brushing. This can be done right at home before a shower or bath.

The kidneys are one of the most under appreciated organs when it comes to detoxification. They are essential to the elimination toxins we are exposed to everyday. They also are responsible for the metabolism of many drugs including painkillers and antibiotics.

Doc’s Tip: Beware of hidden dehydrators that cause us to lose more water. Substances such as coffee and alcohol act on the kidneys to promote water loss despite being liquids.

Finally we are going to discuss the key points to remember if you want to pull off a healthy, safe and effective detox plan.

1) Do your research: Before you go and buy a popular detox product off the shelf, read the fine print and ask someone you who knows more about the ingredients. Naturopathic doctors are experts in detoxification and can be a great resource in your detox process.

2) Strength in numbers: It is so much easier to complete a detox if you team up with the people closest to you. Remember, you will be eating differently and doing various new activities so if those people that live with you or close a friend can support you, or better yet join you, your chance of sticking with it goes way up.

3) Activate your whole body: Don’t just fall for the “supplements only” plan. They can be effective but they only work on one or two organ systems. Try to activate all your elimination pathways. The main ones are the liver, kidney, intestine, lungs, lymph and skin.

4) Take many different angles: This means that the most effective detox plans include changing your diet, adding some more nutrition, reducing your toxic exposure, supplements to kick start your system and physical techniques (i.e. hydrotherapy, exercise, dry skin brushing etc.). All of these things together make up an effective detox program.

5) Detox your mind: the most commonly overlooked thing during a detox is giving our mind a break. Most of us need to “detox” from stress, negative thoughts, and emotions more then toxic chemicals. During your detox, consciously spend some quiet time doing some mental relaxation and mediation or whatever relaxes you. It might even be a good idea to plan a spa day to get your mind of stressful things.

I hope you can now apply some of these principles if you are considering a detox in the future. I do strongly believe that a good detox program twice a year has tremendous health benefits. Think of it as a spring cleaning or yearly tune up for your body. If you are overwhelmed don’t hesitate to contact a qualified naturopathic doctor to help you get started on the right track. Happy detoxing!

Dr. Paul Hrkal, ND

Spring time is here and inevitably we start to think about undertaking our customary spring cleaning. Even though this often means we clean out the cupboards, closets and garage many of us want to try a “spring cleaning” for our body; a detox. There are many popular options available at your local health food store. Another option that has recently become popular is the Hollywood “juice fast.” Since we want to be trendy, lose a few pounds and shake out the winter cobwebs we try one of many options that are readily available or hear around the water cooler. We start strong the first week, end up maybe dropping a few pounds and increasing the frequency of our bowel movements. Inevitably, despite our best efforts and intentions, we “fall off” the proverbial wagon and never end up finishing the detox we started with such high hopes. Maybe we just became too busy, maybe we didn’t feel any better and the supplement taste awful or maybe we actually felt worse.

This situation is unfortunately very common among most aspiring “detoxees.” The fact is that to effectively detox your body on every level requires some degree of determination, planning and knowledge. It’s never is a simple as using a detox kit of a few supplements for a few weeks. Most often this approach ends like the situation described above. The following is list of commonly held beliefs about detoxing and my response to each point. Hopefully they will give you a better understanding of what makes up an effective detox.

1) My doctor says there is no research supporting the benefits of detoxing.
This statement is true that there are no placebo-controlled trials measuring an overall detox program but there are many studies showing that the build up of toxins, such as heavy metals, can have a very detrimental effect on your health. Furthermore, the effective removal of those specific toxins does improve the way a person feels. Despite the lack of research studies there is little doubt that safe and effective detoxification of one’s body can improve the function of your cells, organs and systems, which contribute to your overall health.

2) What exactly happens in the body during a detox?
The body is “detoxing” itself from toxins every second. There are natural processes built into our physiology that prevents the build up of toxins and the damage they can cause. Without these essential pathways we would be dead almost immediately. However many times these pathways and processes become overloaded because toxins from our diet, lifestyle or environment overwhelm our natural detoxification processes. When we start a detox the 2 essential goals are to limit the intake and exposure toxins and to stimulate and aid the body’s own pathways to excrete harmful substances.

3) Is detoxing safe?
The answer here is Yes, if done safely. Sometimes we feel worse when we start a detox. This is sometimes called a “detox reaction.” It simply is the toxins being moved out of areas of storage (i.e. fatty tissue) and our body reacting to them. A detox can potentially do more harm then good if a person stimulates the release of toxins without also activating pathways in the body that are responsible for eliminating them. The same idea would be to do a massive spring-cleaning in your basement, put the garbage on the curb but the collection service is on strike. Of course it will start to stink!

4) A detox will flush out toxins from my body.
This is a very simplistic way of looking at a detox. There actually is many ways your body can get rid of toxic substances. Most commercially available detox kits contain herbal supplements that are little more then a laxative. So many people have started to associate excessive bowel movements and nasty tasting herbs with detoxing. This is only one way the body can get rid of toxins. Harmful substances can be removed via sweat, urination, lymph, bile and finally feces. A good detox will stimulate all of these essential elimination pathways.

5) What can I expect from a detox?
Many people start a detox because “it’s a good thing to do” or “a friend is doing it.” These may be good incentives but the goal of a detox is to rid our bodies of substances that are hindering the cells to function optimally and do their jobs. Common symptoms of poor cellular function and toxin overload are fatigue, chronic health concerns (i.e. joint pain), hormonal imbalances, headaches and many more. Ideally, after an effective detox you will feel more focused, have more energy, less bloating and less aches and pains.

In part 2 of this article we will outline what pathways and systems in our body we can activate to get an effective full body detox that will make us feel better and prevent chronic disease down the road. Plus we will discuss simple ways you can start right at home.

See you next time!

In health,

Dr Paul Hrkal, ND

The Toronto Star put a call out to its readers to participate in a 10 week life changing exercise with a professional of their choice. I applied as a professional to help one lucky reader begin the process of changing their life. The series which started Saturday April 14th, will be featuring me and Monica Babic and the other participants for the next 10 weeks in the Weekend Life section of the Toronto Star and online at www.thestar.com/turningpoint. Star reporter Judy Steed will be following the 10 participants and blogging about participant progress, documenting challenges, and watching all participants overcome their fears.

I am very proud and excited to be participating in this event. I have many plans for Monica as I hope to help her achieve her goals. I do realized a lot of the work will be Monica’s to change, but I am excited to be creating the plan and program that will keep her motivated to continue the transformation.

I hope this program will educate and inspire you to make your own life changes. Your comments are all welcome, send them to drmarkou@mypurebalance.ca. Enjoy the journey with us, make the change in your life.

Dr Elias Markou, ND

I recently was asked by an attendee of one of my presentations about the benefits of drinking lemon water. There a lot of information on the internet and it’s sometimes difficult to sift through opinions, blogs and articles to just get the facts. Is lemon water really as good as everyone claims it is? The short answer is yes…sometimes, but let me explain. I hope the following points will help you understand some of the benefits associated with regularly drinking fresh lemon juice in water.

Alkalizing our bodies: This point seems counter-intuitive since fresh lemon juice is very sour and acidic however lemons are considered a very alkaline food. Despite the acidity of the juice, once it interacts with water molecules and enters the body it actually forms alkaline molecules that contribute to a healthy and balanced pH level. One of the reasons is that lemon juice contains alkaline minerals such as magnesium and calcium. It is essential to maintain a balanced pH level in our bodies to prevent disease. It is true that our bodies tightly regulate our blood pH. However, our environment and the foods we eat often promote an acid pH outside of the bloodstream and cells. To counteract and prevent this harmful acid build up we need to eat and drink “alkaline forming” foods such as lemon water.

Stimulates the liver and digestion: A diet heavy in fat and animal based foods puts excess stress on liver function and impairs the smooth flow of bile, which is essential for optimal digestion. A glass of lemon water in the morning is a simple way to stimulate the liver and promote bile flow which in turn aids in digestion. The acidic and photochemical properties of lemon “kick start” your digestive organs so they are ready to function well all day. Interestingly enough, lemon water also sometimes helps resolve heartburn symptoms by stimulating healthy stomach function.

Anti-microbial: Lemon juice as has been traditionally used as a home remedy for a sore throat or cold. There is some merit to this use since lemons have anti-microbial properties. A cup of warm water and lemon juice is a cheap and easy way to combat a sore throat.

Despite its many benefits, lemon juice is sometimes touted as stimulating weight loss, building bone and combating heartburn. It can definitely indirectly contribute to general health but it has not been proven to substantially impact weight loss or bone health. It will improve digestion and hydration which can indirectly promote better energy production but it won’t shed the pounds for you. In some cases it can also irritate the stomach lining if a gastric ulcer is present. Additionally, prolonged exposure of lemon juice to dental enamel can promote erosion so it is recommended to rinse out your mouth with plain water after drinking lemon water. Please exercise caution if you experience stomach upset after taking lemon water.

An ideal time to drink lemon juice in a day is the morning. There are a number of benefits to this approach:

A good dose is the juice of half a lemon mixed with 500mL of lukewarm water. Drink it on waking, 30 minutes before eating any food. An easy tip is to mix up the glass in the evening before bed so you don’t have to think about it in the morning. Room temperature or lukewarm water is best because even though we are more refreshed by cold water it can hamper blood flow to your stomach and thus impair digestion.

I hope you learned more about this easy, cheap and effective strategy to further improve your health. Some many common household foods and items can be turned into powerful health tools. Try a big glass of lemon water in the morning for a month and discover for yourself the power of simplicity.

Dr. Paul Hrkal, ND

I wanted to briefly introduce myself as a new member of the pureBalance healthcare team. In the spirit of community and relationship that is so central to the mission of the pureBalance Wellness Centre, I wanted to share a little bit more about myself and my clinical practice as a Naturopathic doctor.

I was born in Toronto area spending my childhood years in the Caledon area north of the city. I graduated from McMaster University with a degree in Kinesiology and then went on to complete my medical studies at the Canadian College of Naturopathic Medicine in North York.

During my university years, I was member of the McMaster varsity volleyball team. I had the privilege and opportunity to compete at the national level, traveling throughout North America to play against to play the top teams from the both Canada and the United states. I have a strong background in sports medicine and work with athletes to allow them to quickly recover from injuries and optimize their performance.

In addition to my physical and sports medicine background, I actively have an interest in a number of clinical areas. These include, but are not limited to pain management, cancer, men’s health and neurological health. Despite my interest areas, I maintain a broad practice base, applying Naturopathic principles and tools to numerous conditions.

One of the most exciting areas in natural medicine are the cutting edge technologies that are being used at pureBalance Wellness Centre. The beauty of naturopathic medicine is that the wisdom of ancient and proven therapies such as acupuncture and botanical medicine are complemented with the latest approaches such as intravenous therapies, biopuncture and energetic assessment techniques. Powerful and safe results can be the achieved through the synergy of the traditional and modern approaches.

I pride myself in taking an active role in the community. One of the key principles of Naturopathic medicine is the doctor as teacher. In fact, the word doctor actually comes from the latin word docere, which means ‘to teach’. I work with a number of organisations in the GTA area and am an active public speaker, educating patients on the science and application of natural medicine. For my latest public event and speaking event please visit my website (www.paulhrkalnd.com) or stay tuned to my facebook and twitter feeds.

What excites me the most is seeing the power of patient-centred medicine at work. So many factors and stresses impact us on a daily basis, pushing us into a state of disharmony which ultimately leads to illness and dysfunction in multiple bodily systems. The strength of naturopathic medicine is to get to the root cause of our disease and restore our health at every level. Naturopathic medicine is strategically positioned to use tools and strategies to bring about not only symptom relief but disease resolution and a higher state of health. I hope you join me and the members of the pureBalance Wellness Centre team to promote optimal wellness and spread the word on how naturopathic medicine can change your life; I know it has changed mine.

In Health,
Dr Paul Hrkal ND

I recently, went on a mid-winter trip to sunny Dominican republic for a little rest and relaxation and to get away from the semi-cold temperatures of Toronto. Going to the Caribbean can be an exciting time for your whole family as long as everyone stays healthy and no one falls victim to some common health pit falls associated with traveling to tropical countries. Some of the most common issues that can derail your vacation are sunburns, heat stroke, traveller’s diarrhea, hepatitis, influenza, constipation and many others. I want to share with you a number of very effective natural health tips and strategies that you and your families can employ to reduce the chance of getting common illnesses so all you bring back to Canada is good memories and a dark tan. In the case of tropical vacations, an ounce of prevention really equals a pound of cure.

Prepare your gut: Some of the most common problems experienced when travelling to a foreign country is digestive upset, nausea and diarrhea from a viral or bacterial infection. Always check with resort authorities about the safety and filtration of drinking water, tap water and ice cubes. An effective way of preventing harmful bugs from affecting your digestive system is to take beneficial bacteria and yeast as a preventive measure. Take probiotics and a beneficial yeast, Saccharomyces boulardii, a week before leaving for your trip and during your whole stay. Both these “good bugs” will prevent harmful bacteria from causing harm your system. The added benefit of these 2 supplements is that they will improve your digestion and boost your overall immune system.

Water, water, water: Often the most common thing over looked when traveling is to maintain an adequate intake of water. On vacation we usually opt for alcoholic beverages which actually end up further dehydrating our bodies. Coupled with the intense sun exposure and change in routine, we can easily get dehydrated without realizing it. This can be dangerous and predispose us to sunstroke, headaches and even constipation. A good rule is 2 litres daily or 4 big glasses of water throughout the day.

Get your zzz’s: Sleep is probably the most important factor in preventing illness and it often is the first thing to suffer on vacation. We are often up late getting ready for the trip the week before leaving and then stay up later than usual during our vacation. When we don’t get enough sleep our immune system is weakened. Try to get at least 7-8 hours of sleep the whole week before you leave and while you are on vacation. Insider’s tip: If you have difficulty sleeping or get jet lagged after flying, try taking melatonin one hour before going to bed especially the first few nights of your vacation. It will help your bed adapt to the change in location and time.

Protect your skin: Everyone loves a great tan to show off to your friends when you come back from your vacation but a severe sunburn early in your trip will cause you a great deal of discomfort, not to mention increase your risk of future skin cancer and wrinkles. A good strategy is to start slowly with your sun exposure and to use sunscreen right from the start. When it comes to most cosmetics, unfortunately many common brands contain chemicals that have long term harmful effects despite blocking the sun. Luckily, there is a great resource available at www.ewg.org/2011sunscreen/. Visit the website to learn if your sunscreen is safe and what are some safe and healthy options.

Insider tip: for maximal sunburn protection supplement with the potent antioxidant called astaxanthin. Even Dr Oz has featured powerful benefits of this natural supplement for cardiovascular and eye health.

Tropical vacations can be a perfect mid-winter break to recharge your batteries and boost your vitamin D levels but protect yourself and your loved ones with the aforementioned simple strategies. Talk to the Naturopathic doctors at pureBalance Wellness Centre for more information about preparing for your trip or if you have any questions concerning travel related illness prevention and treatment. Remember to always follow the dosing instructions on the supplement bottle or use as recommended by your doctor.

We wish you Bon Voyage and a restful vacation.

Dr Paul Hrkal ND

The Heart is an amazing organ, it pumps to keep our body alive. It seems as Canadians we are paying a lot of attention to this key organ in the body. In our quest to maintain a healthy heart, here are five tips that will keep the heart strong.

1) Know your Numbers. Know your blood pressure and your cholesterol numbers, high blood pressure and cholesterol numbers increase the risk of heart attacks by 25 percent. Check your blood pressure at least once a week and cholesterol twice a year.

2) Stop smoking and drinking. Alcohol and cigarettes increase the risk of a heart attack and stroke. Alcohol is a know factor that can increase blood pressure in the body.

3) Exercise. Aerobic exercise helps improve muscle mass, more specifically it can strengthen the heart and decrease the risk of heart disease.

4) Heart Supplementation. There are amazing studies that demonstrate fish oil, phytosterols, coenzyme Q10 and soy isoflavones are all heart friendly.

5) Healthy diet. Foods high in antioxidants helps maintain healthy hearts. Antioxidants prevent blood vessel walls from hardening.

Educating people on how to maintain a healthy heart is our priority. By delivering the right information, this allows people to make the best choices. Make a healthy heart your priority.

Dr Elias Markou, ND

1) Whole Food Plant Based Protein Powders, so if you consume Isowhey protein to build muscle and meet your protein demand you might want to consider plant proteins. They are living foods, ethical, easier to digest and hypoallergenic.

2) Coconut Milk, is another alternative to cow’s milk, this milk comes from a fruit. It helps maintain skin, nerve and muscle health.

3) Bioavailable Curcumin, also known as turmeric is plant based polyphenol which has research suggesting it is good for cancer, inflammation and atherosclerosis.

4) Zinc is famous for it’s ability to boost the body’s immune system. Zinc plays a key role in collagen formation and healthy tissue support.

5) Echinacea, has been used by Native Americans for over 400 years to treat infection and it was known as a general “cure” tonic. It is excellent in helping address the common cold and flu.

This is my 2012 list of natural health products you might want to consider. Take some time to look at each natural product and see if they can help you with your health concerns.

Dr Elias Markou, ND

Are you open to starting some new traditions? Here are a few ideas to consider:

1- Make a family vision board, where everyone contributes to it; but make it less about actual items and more about family activities.

2- Volunteer at the local food bank or shelter.

3- Encourage everyone to donate one item they no longer use to the less fortunate for every new item they receive.

4- Spend some time visiting with the elderly at the local nursing home and spend time with those who have no family to visit them.

5- Sponsor a child through an organization, write them letters together as a family.

6- At the stroke of midnight each person in your family exchanges a hand written note or card to another member of the family to tell them what they appreciate the most about that person.

7- Make a regular habit of playing an old fashioned board game, turning off the TV and spending quality time together.

8- If you cut a tree down this year, take the time to plant some new ones.

9- Instead of birthday gifts in 2012, try raising money for your favourite charity or a great cause.

10- Most of all, enjoy your time together

By: Stephanie Markou – Director of Operations

4. Iodine
Iodine is best known for its major effects on thyroid function, it is the main component for the thyroid hormone thyroxine. Iodine also has effects on controlling the effects of estrogen on breast tissue, and protection the body against radioactivity exposure. [2]

3. Chromium
Chromium is known to enhance the action of Insulin in the body, a hormone critical for the metabolism and storage of carbohydrates, fat, and protein in the body. [3]

2. Selenium
Selenium is a powerful antioxidant that helps prevent cell damage from aggressive free radicals. Free radicals are know to contribute to the development of chronic disease like cancer and heart disease. Selenium helps regulate the thyroid and play a major role in boosting the immune system. [4]

1. Zinc
It is a critical component of over 24 different digestive enzymes. It helps in the healthy breakdown and storage of carbohydrates in the body. Zinc is famous for it’s ability to boost the body’s immune system. Zinc plays a key role in collagen formation and healthy tissue support.

Zinc is important and versatile in the body, this is why Zinc Citrate is my 2011 top mineral.

[1] Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium and Zinc. Washington, DC: National Academy Press, 2001.
[2] http://www.natural-health-information-centre.com/iodine.html
[3] Porte Jr. D, Sherwin RS, Baron A (editors). Ellengerg & Rifkin’s Diabetes Mellitus, 6th Edition. McGraw-Hill, New York, 2003.
[4] McKenzie RC, Rafferty TS, Beckett GJ. Selenium: an essential element for immune function. Immunol Today 1998;19:342-5.

Dr Elias Markou, ND