TOXINS SURROUND US ALL DAY, EVERYDAY. Whether it’s your car fumes you inhale, frozen dinner you eat, or the negative thoughts you have at work, toxins are everywhere.

This post is not meant to drive you crazy. It’s not meant to turn your life upside down and be paranoid about everything you and your family are exposed to.

In fact, most of the toxins discussed in the article don’t harm you unless you are exposed to extremely high levels on a consistent basis or if your body is unable to process them safely. History has shown us that everything is toxic and it is only the dose that separates the toxic from the non-toxic.

Merriam Webster’s definition of ‘toxin’ is:

A poisonous substance that is a specific product of the metabolic activities of a living organism and is usually very unstable, notably toxic when introduced into the tissues, and typically capable of inducing antibody formation.

By this definition, many typical toxins (ie. car fumes, additives, synthetic chemicals) are not poisonous, life threatening, or are created by a living organism.

For simplicity’s sake, this article will refer to ‘toxin’ as a synthetic or non-synthetic molecule or state of mind that has the potential to negatively affect the body in moderate amounts over the course of a person’s life. This may be a vague definition but it is the accumulation and toxic burden that negatively affect people the most. It’s not often one singular exposure.

Our bodies are designed to handle daily toxic exposures, in fact it is can be healthy to challenge your immune system and detoxification pathways. Living in a sterile environment has it’s dangers, especially with children.

The body needs to maintain a balance between Th1 and Th2:

• Th1 – is your “cellular immunity” that fights viruses and other intracellular pathogens, eliminate cancerous cells, and stimulate allergic skin reactions.
• Th2 – drives your “humoral immunity” and up-regulate antibody production to fight extracellular organisms.

It has been hypothesized that the decrease of infections (Th2) in Western countries and more recently in developing countries is at the origin of the increasing incidence of both autoimmune and allergic diseases (Th1). This is called the “hygiene hypothesis“. It is based upon epidemiological data, particularly migration studies, showing that subjects migrating from a low-incidence to a high-incidence country acquire the immune disorders especially with first generation.

More simply:

• Th2<Th1: If a child grows up in a clean, semi-sterile environment (low Th2) studies have seen an increase in autoimmune, asthma and allergic conditions (high Th1).
• Th2>Th1: Alternatively, if a person is exposed to many micro-organisms, such as bacteria and parasite infections (high Th2), it has been shown to reduce humoral allergic incidences (low Th1).

Ideally, we should aim to have balanced Th1 and Th2 systems (Th1=Th2).

This is why I say “limit toxin accumulation” in the title of this article and not “avoid toxins”. Some exposure to toxins, micro-organisms and substances that challenge our immune system is crucial to find optimal health.

So far we’ve learned that everything is toxic and it is only the dose that separates the toxic from the non-toxic and a moderate amount of toxins are required for a healthy immune system. There are however, natural toxins that could have deleterious effects even at small doses (ie. food poisoning, heavy metals), but for the most part, it is the accumulation that stresses our bodies and have them working sub-optimally.

We take in toxins in a variety of ways, including external and internal processes. My recommendation is NOT to make all these changes. And if you have already, I would question if your “healthy lifestyle” is more of an obsession. There are dangers in going too far, it’s called orthorexia. Limiting some of these toxic exposures and accumulations one step at a time will bring you closer to optimal health and vitality.

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Limiting External Toxin Accumulation

We’ve already learned that everything is toxic and it is only the dose that separates the toxic from the non-toxic. There are however, natural toxins that could have deleterious effects even at small doses (ie. food poisoning, heavy metals), but for the most part, it is the accumulation that stresses our organs of elimination and have our bodies working sub-optimally. We take in toxins in a variety of ways, including external and internal processes:

External toxins or extrinsic factors are the most common factors that people think of when it comes to their health. It is anything from the things we consume, absorb, inhale, observe or hear.

This list consists of common toxins we are exposed to on a daily basis and excludes major infections such as E. coli and C. difficile, side effects of vaccinations and specific medications.

CONSUMPTION

Processed foods, preservatives and additives

SOLUTION – Give your body a break from heavy chemicals and irritants in many of the foods we eat by:

1. Washing your produce with more than just water (learn an easy DIY produce wash recipe)
2. Buying organic, local and seasonal produce (especially the “Dirty Dozen”)
3. Avoiding detrimental additives such as artificial sweeteners, high fructose corn syrup, MSG, trans fats, olestra, food dyes, sodium chloride/ sulfite/ nitrate/ nitrite, BHA/ BHT/ propyl gallate, sulfur dioxide, potassium bromate and parabens

Excessive amounts of sugars and soda

SOLUTION – Avoid candy, concentrated juices and soda pop by replacing them with healthier options (read Are You Eating Yourself Sick?)

1. Raw fruits and veggies (ie. apples, avocados, oranges, peppers, tomatoes, cucumber, carrots, celery)
2. High protein snacks to help with satiation and blood sugar regulation (ie. nuts, protein shakes, beans, meat)
3. Drink more water and fresh juice

Poor water quality

SOLUTION – Limit bottled water and drink purified, re-mineralized and alkaline water to avoid water contaminants but maintain beneficial mineral content

• Distillation, gravity-fed filtration systems, reverse osmosis and carbon filter may be potential options depending of your current quality of water (Read more about The Best Water Quality, Products and Filtration Systems)

Heavy metal seafood

SOLUTION – Avoid seafood and fish at the top of the food chain, which contain high levels of mercury. See this link for the EPA’s safe amounts of mercury in shellfish and fish.

• Avoid shark, tuna, swordfish, king mackerel which are predator fish with higher amounts of mercury
• Stick to shrimp, sardines, anchovies, salmon, pollock, catfish and smaller fish (even in your fish oil)
• Eat up to 12 ounces (2 average meals) a week of a variety of fish and shellfish that are lower in mercury.

Packaging coated with PFCs and heated plastics

SOLUTION – Avoid food wrappers, pizza boxes, microwavable popcorn and other PFC (perfluorinated compounds) products, especially when re-heating.

• Purchase responsible pre-packaged goods without PFC
• Transfer microwavable foods to glass, ceramic or other safe to heat containers
• Re-heat your food on the stove or in the oven when possible
• Try to cook and eat fresh foods whenever possible

Rancid oils

SOLUTION – Oil-containing foods such as nuts, avocado, seeds, fish and olive oil spoil with different temperatures and environmental factors. To be on the safe side, practice the following tips, and read more about Are You Eating Yourself Sick?:

• Keep oils refrigerated, sealed air tight, and in a dark room (ie. fridge)
• Consume within 3 month

Not cooking or washing foods properly

SOLUTION – Especially when it comes to pork, chicken, turkey, fish and seafood, make sure they are cooked appropriately to limit the number of bacteria and parasite infections. Similarly, little critters can live among leafy greens and produces with a high surface area, such as broccoli.

• Use a meat thermometer to estimate how cooked a thick piece of meat (temperature food guide)
• Soak your produce for 10 minutes in a solution of water, salt, vinegar, and grapefruit seed extract (get the DIY produce wash recipe)

Charcoal grilling

SOLUTION – Summer often means BBQ, but it also means volatile organic compounds (VOCs). The burnt crust on your steaks and veggies are carcinogenic in large quantities.

• Limit your consumption of charcoal crispy bits of fatty meats and high oil vegetables from the BBQ but also skillet and oven
• Try eating raw, steamed or poached foods more often

Misused Teflon cookware

SOLUTION – Consuming the Teflon of non-stick pans contains the toxic compound Polytetrafluoroethylene (PTFE), which can cause flu-like symptoms when consumed.

• Avoid metal and use plastic or wooden utensils on non-stick Teflon pans
• Throw out misused Teflon pans that have scratches or pieces of Teflon flaking off
• Switch to stainless steel or cast-iron pots and pans

Specific dietary conditions

SOLUTION – Depending on your condition, a period of focus on your diet to reverse or pause further negative effects can be very beneficial. For example:

• Anti-inflammatory diet
• Hypo-allergenic diet and re-introduction (see below for a free 28-page manual)
• Anti-candida
• Anti-parasitic protocols
• Nutrient dense foods or supplements for malnutrition
• Anti-diabetic
• Anti-cancer

 

PHYSICAL ABSORPTION

Cleaning products and detergents

SOLUTION – Generic cleaning products for your kitchens, bathrooms, car, clothes and dry cleaning often contain harmful chemical that you indirectly eat and absorb through your skin.

• Avoid the Dirty Dozen ingredients found in products with Bisphenol-A, coal tar dyes, DEA, dibutyl phthalate, formaldehyde-releasing agents, parfum, parabens, PEG compounds, petrolatum, siloxanes, sodium laurel sulphate, triclosan (Learn more HERE)
• Stick to safer brands, such as Green Beaver, JASON, Kiss My Face, Earth Science, Burts Bees, Pure + Simple, Living Libation

Cosmetics

SOLUTION – Cosmetic products cover your face all day long and absorb directly into your skin.

• Check the safety level of your products, if they rate greater than 5 out of 10 on the toxicity scale, find healthy alternatives by visiting the Cosmetic Database
• Focus on healthy lipsticks and eye make-up because of their proximity to your mouth and eyes, respectively
• Avoid the Dirty Dozen ingredients(see more HERE)
• Stick to safer brands, such as Green Beaver, JASON, Kiss My Face, Earth Science, Burts Bees, Pure + Simple, Living Libation

Bathroom products, such as shampoos, toothpaste, creams, deodorant, perfumes

SOLUTION – These are products you use everyday, sometimes multiple times a day and go directly onto you skin or in areas of high absorption (ie. mouth and armpit). Most contain parabens that act as weak xenoestrogens.

• Check the safety level of your products, if they rate greater than 5 out of 10 on the toxicity scale, find healthy alternatives by visiting the Cosmetic Database.
• Focus on toothpastes and deodorants without parabens
• Avoid the Dirty Dozen ingredients (Learn more HERE)
• Stick to safer brands, such as Green Beaver, JASON, Kiss My Face, Earth Science, Burts Bees, Pure + Simple, Living Libation

Sanitizers

SOLUTION – Hand sanitizers and sanitary wipes can contain parabens that act as weak xenoestrogens.

• Wash your hands with warm water and soap for 30 seconds
• Limit your use of sanitizers with triclosan
• Try using natural baby wipes if you are in the habit of using a soft touch on your bottom or need accessible wipes while traveling

Electromagnetic fields (EMF)

SOLUTION – Some people report a high sensitivity to radiofrequency (RF) EMFs, despite inconclusive findings for negative effects of chronic low frequency EMF exposure.

• Minimizing your daily intake of cell phones, cordless phones along with their base stations, wifi devices, microwave ovens, television and radio transmitters
• Avoiding long-term close contact of your devices to your body (ie. cell phone in your pocket)
• Unplug all the electronics in your bedroom (or just keep them out of the room) before you go to bed as a healthy sleep hygiene tip

Mercury fillings

SOLUTION – If you have a mercury filling, you may have a very slow, low exposure to mercury as the amalgam leaches out. Studies have shown that the daily exposure to mercury from amalgams is well below the threshold limit value of 300 to 500 μg/day established by WHO. Research has shown varying amounts of mercury absorption ranging from 0.3-24.8μg/day. It’s important to not rush into getting it removed right away. Keep these tips in mind:

• Better leave it in. If the filling has been in for more than 30 years, majority of the mercury has probably already leached out and therefore keeping the filling in your mouth should not cause any more harm
• Re-exposure during filling removal can be more toxic than keeping it in. If you decide to get the amalgam removed, make sure you go to a properly trained dental physician with equipment to minimize mercury release when your filling is removed.
• Limit night time grinding and acidic foods which increases rate of mercury release
• Avoid having mercury amalgams put in, especially if you are a child or are pregnant

Chemicals in new clothing

SOLUTION – New clothes contain many dyes and chemicals that create the materials before being worn.

• Wash new clothes for 2 cycles at least, before wearing
• Shop at 2nd hand stores to find great deals and pre-loved clothing that have many of the new material chemicals washed out of them

Toys

SOLUTION – Some children’s toys are not made responsibly. Especially if you have infants licking, biting or sticking their teddy bears or rubber balls in their mouth, use the following resource to check the safety of their toys.

• Healthy Stuff: Researching toxic chemicals in everyday stuff
• General Consumer Products:  US Consumer Product Safety Commission Unsafe Product Report
• Vehicles and Car Seats: SaferCar.gov is the NHTSA site where you can identify and report problems you might be having with your vehicle, tires, equipment or car seats

Carpeting

SOLUTION – New carpets are laden with chemicals that can slowly release when the fibers are stepped on. These potentially harmful chemicals can remain in the carpet for up to XX years. Not to mention the dirt, pet dander and spills that can be trapped beneath many layers

• Replace your carpets with hard wood, laminate, tiles or other non-fabric materials
• Use rugs that can be washed instead
• Steam clean your carpets every few months

 

INHALED CHEMICALS

Air pollution

SOLUTION – Dust, pollen, pet dander, mold, and dust mite feces can act as allergens, while smoke particles and volatile organic compounds (VOCs) can pose a risk to health. It’s hard to control the amount of air pollution when we are in our cars or at work, but there are ways to increase air quality in your home and through daily practice:

• Using air purifiers such HEPA/ HVAC filter, thermodynamic sterilization, ultraviolet germicidal irradiation, activated carbon, etc
• Get more fresh air by taking regular trips out of the city
• Practice deep breathing exercises to clear out the reside CO2 at the base of your lungs
• Grow more plants and trees to increase oxygen quantity
• Don’t idle your car to help limit your contribution to ground-level ozone
• Take public and non-pollutant modes of transportation
• Get a carbon monoxide detector for dangerous but odorless, tasteless and colorless gas

Cigarette smoke or other detrimental inhalants

SOLUTION – Everyone knows smoking is bad, but it’s a very difficult addiction to break even for those who desperately want to.

• Quit or limit smoking with programs such as the Allen Carr’s Easyway
• Smoke responsibly away from other patrons and especially babies and children
• Don’t start

Mold

SOLUTION – Most households have some form of mold in their bathrooms and basements. This can lead to fungal infections, yeast infections, chronic sinus infections and post-nasal drip.

• Check your bathroom caulking and ceiling for black spots and have it removed and re-caulked
• Open the windows and doors and turn on the fan after a steamy shower
• Get a dehumidifier
• Nasal lavage and steam inhalation (learn more Natural Cold and Flu Preventions)

 

OBSERVED AND AUDITORY TOXINS

Violence, anger, and upsetting news

SOLUTION –

• Limit amount and type of news you watch and listen to
• Focus on the positive things you can do to enhance the world and your life
• Avoid negatively stimulating entertainment, such as books, music, TV shows and movies before bed

Social media and gossip

SOLUTION – Social media is pre-selected for what you have shown interest to in the past. It is biased and it knows exactly what you like. It actually knows it before you do.

Whether it’s gossip-type info or the latest fashion trends, you are going to see more and more of that type of content and less of other information that will allow you to gather well-rounded information.

• Limit your social media use and be mindful that the content you view is biased
• Avoid gossip about people you know and don’t know (ie. celebrities)

Light and noise pollution

SOLUTION – Light and noise pollution is very apparent in a big city, especially at night. This can cause anxiety, stress and poor sleep quality.

• Avoid living in the middle of a big city if you can and choose suburbs or rural areas with accessible transportation if you work in the city
• Use room darkening techniques such as black out blinds, using an eyemask and unplugging all electronics while you sleep
• Use noise cancelling techniques such as honey-comb blinds that muffle sounds, earplugs and turn your cell phone onto airplane mode while you sleep (learn other Healthy Sleep Hygiene Habits)

 

LIFESTYLE STRESSORS

Work, family relationships, and financial stressors

SOLUTION – Our personal and financial relationships can be difficult to remove or change, but surrounding yourself with positive people and a healthy mindset can have you effectively tackling even the most difficult situations.

• Gratitude journalling is a phenomenal way to remind yourself of the positive things in your life and about yourself
• Practice deep breathing during stressful times and calm your nervous system down to allow problem-solving and creative thought processes to surface
• Cognitive behavioural therapy (CBT) has been shown to be very beneficial for people with emotional, mental and also physical stress
• For many more practices, such as meditation and exercise, see The Research Supporting A Healthy State Of Mind

Addiction

SOLUTION – Dependencies can be to foods, alcohol, cigarettes, drugs or activity (ie. shopping, gambling, stealing, sex, etc).

• Replace your negative habits with positive ones, such as healthy eating, deep breathing during a craving, creative arts and writing
• Quit or limit addictions with programs such as the Allen Carr’s Easyway to stopping smoking
• High dose multi-vitamines and N-acetyl choline have been shown to help cut addition patterns
• Get a partner who can keep you accountable and practicing healthy life choices

Sedentary behaviors

SOLUTION – Being sedentary is not a toxin, but it is toxic for the body. Inactivity is related to so many obesity-type dysfunctions of the body, such as diabetes, heart disease, infertility, erectile dysfunction, fatty liver, etc.

• Moderate exercise and activity 3-5 times a week for 30 minutes is the minimum recommendations
• Choose the right activity for you, with The Best Exercises For YOU
• Keep consistent by doing something you love and have fun with

Poor sleep due to stimulants especially at night or mental restlessness

SOLUTION – Lack of sleep is toxic for your mind and body’s ability to heal, grow, and function. It’s key to limit the following stimulants after 4pm, but especially after dinner and 2 hours before you go to bed (click here for other Healthy Sleep Hygeine Tips):

• Caffeine – Coffee, green or black tea, yerba, soda, red bull, etc.
• Herbal stimulants – Ginkgo, Ginseng, Glycerrhiza, etc.
• Sugar – energy drinks, pop, concentrated fruit juices, etc.
• Electronic usage – TV, computer, tablets, video games (especially violent or emotionally stimulating content)
• High energy activities: Cardio, weight training and yes, even sex could be potential stimulants
• Write down a to-do list before you go to bed so that you aren’t constantly worrying and thinking about these things before you go to bed

 

TRAUMA

Witnessed or experienced physical, emotional, and sexual assault

SOLUTION – Trauma can take all forms and degrees. If you are significantly impacted by a direct or indirect incident, find yourself unable to be around certain people and situations, or frequently relive the event in your thoughts you should seek professional attention.

• Visit a counselor and doctor for unresolved or physical concerns
• Practice deep breathing during stressful times and calm your nervous system down to allow problem-solving and creative thought processes to surface
• Cognitive behavioural therapy (CBT) has been shown to be very beneficial for people with emotional, mental and also physical traumas
• For many more practices, such as meditation and exercise, see The Research Supporting A Healthy State Of Mind

Recurrent or persistent injuries and infections

SOLUTION – If you continuously injure yourself or get frequent infections, this is your body’s way of telling you something isn’t functioning properly.

• Strengthen your weak areas and stabilizing muscles to prevent injury re-occurrence and physical imbalances (see the Best Core Stabilizing Exercises)
• Strengthen your postural muscles (learn more about Healthy Posture)
• Modify your habits, activities, and sports or the intensity at which you are playing to limit injuries
• Stretch your tight muscles prior to any exercise with active movements and use held stretches after the activity
• Avoid over-stretching flexible joints that can cause joint laxity and increase chances of injury
• Boost your immune system with vitamin C, zinc, and botanical herbs (see here for a full list of Natural Cold and Flu Preventions)
• Nasal lavage and steam inhalation with essential oils (see Sinusitis for more information)
• Give your body time to heal and rest after an injury or infection
• Visit your Naturopathic doctor prior to every change of season to support optimal health (Find an ND in your area)

 

UNNECESSARY USE OF MEDICATIONS AND SUPPLEMENTS

Unnecessary medications

SOLUTION – Unnecessary medications can easily go unnoticed if you are starting multiple meds at the same time. Some medications will have side effects that require another pharmaceutical to counter those effects, and so on.

Tracking your symptoms and ensuring you are taking the correct dosages with each change of medication is as much your responsibility as your doctor’s.

• Track your symptoms and treatments by taking advantage of my free “Symptom Tracker” and “Physician Info & Treatment Protocol” Chart.
• Note: NEVER ABRUPTLY STOP MEDICATION, especially for chronic conditions. ALWAYS consult with your medical practitioner. Ask about the dose, length of time to take meds, side effects and risks if not taking the medication and when to re-evaluate the plan.

Supplements

SOLUTION – Many supplements can also be toxic if it you are taking a product of poor quality, with allergic ingredients, is taken at too high of a dose or for too long. Supplementation is a science and art, read more on the “Top 8 Self-Prescribing Mistakes You MUST Avoid”

• Visit a Naturopathic doctor to evaluate your supplement regiment (Find an ND in your area)
• Track your symptoms and treatments by taking advantage of my free “Symptom Tracker” and “Physician Info & Treatment Protocol” Chart.
• Read labels carefully for fillers, allergens and harmful chemicals
• Purchase professional-quality brands, such as Seroyal (Genestra), MediHerb, St. Francis Herb Farm, A. Vogel, AOR, Thorne Research, Restorative Formulation, Metagenics, Cytomatrix, Douglas Labs, NFH, etc.

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Limiting Internal Toxin Accumulation

One type of toxin that hasn’t been discussed so far but can be even more poisonous than any physical substance is the internal or intrinsic toxic affect our minds have on our physical and mental health. How many times a day do you have negative thoughts?

It might be about yourself when you look in the mirror, about your job, the salad you’re eating, a celebrity you see on the cover of a magazine, the weather, or the sound of heavy breathing by the person sitting beside you.

Emotional and mental stress

SOLUTION – Use stress management tools or visit a counselor to create successful practices to use during difficult times.

• Journalling your experiences and writing down ways to overcome the challenges or let them go
• Practice deep breathing during stressful times to calm your sympathetic nervous system down and allow problem-solving and creative thought processes to surface
• Cognitive behavioural therapy (CBT) has been shown to be very beneficial for people with emotional, mental and also physical stress
• For many more practices, such as meditation and exercise, see The Research Supporting A Healthy State Of Mind

Negative, demoralizing and hateful self-talk and perspectives

SOLUTION – We can be so hard on ourselves most of the time. Sometimes it can be motivating to do something productive, but most of the time it has us stuck in a self-defeated attitude.

• Gratitude journalling is a phenomenal way to remind yourself of the positive things in your life and about yourself
• Setting an intention for the day will start your day off with focus and positive direction for manifestation
• Being kind and flexible with yourself
• For many more practices, such as meditation and exercise, see The Research Supporting A Healthy State Of Mind

Comparisons, judgements, and rumination

SOLUTION – Humans are almost always comparing and judging ourselves to others and our past self. Rumination on things we could have done, should have said, or about future occurrences can have us paralyzed in fear.

• Limit social media use and looking back at old photos
• Limit your rumination to a maximum of 3 times– if you find yourself talking about the same situation 3 times without actionable problem-solving steps to resolve the issue or let it go
• Stand in front of the mirror and find at least one characteristic that you love
• Do the “Love Your Body Challenge” by Molly Galbraith
• For many more practices, such as meditation and exercise, see The Research Supporting A Healthy State Of Mind

Despite the long list of external factors, intrinsic toxins can often have as much of a long-term effect on the body. Our hormones are all connected to one another and cortisol levels have major effects on mood, thyroid function, libido, sleep and cognitive processes.

Removal of external and internal toxins often reveal significant positive results immediately. It is however, possible for sudden changes to negatively affect mood and organ functions, especially those that cause withdrawal symptoms (ie. sugar, alcohol, cigarettes, illicit drugs and medications), so be use to have your medical physician monitor your health.

Toxic load

The toxic load of your body can be estimated with lab tests and general lifestyle habits over your lifetime. It is the difference between the toxins you take in (extrinsic and intrinsic) and the toxins you release.

Toxins IN - Toxins OUT = TOXIC LOAD

Along with limiting toxin exposure and accumulation, gentle detox methods can be helpful. Detox stands for detoxification. It is your body’s natural way of protecting itself from potentially harmful toxins. It works to store, then safely excrete waste at a regulated interval. Your body is built to maintain homeostasis or otherwise balance. Therefore, taking a pill or manually forcing the body to speed up this process can be dangerous.

If you take in any of the above toxins quicker than the body can process and excrete safely, they will be stored, usually in fat or in the liver (or emotionally as sympathetic nervous system stress).

Only until you lighten the load of toxins into your body and support optimal function of your eliminating organs will you readily release the stored toxins.

I encourage you to read more about organs of detoxification and the hoax of the “magic pill”:

–> Find a complete explanation of the 14 BEST GENTLE DETOXIFIERS now

1. Drink more water and start your day with morning lemon water- keep hydrated and encourage sweating and urination
   
2. Castor oil packs over liver – if not taking medication or birth control pills
3. Try some Magic socks- let your feet do the work as you sleep
   
4. Drink Taraxicum (dandelion) tea- gentle diuretic
   
5. Drink green tea- antioxidant and metabolic supporter
   
6. Dry skin brushing and lymph massage- lymph mover
   
7. Alternating showers- get your pores opening and closing to pump your lymph
   
8. Gratitude journalling- increase positivity in your thoughts everyday
   
9. Get more active and exercise- sweat, contract those muscles and lose fat to increase toxin release
   
10. Daily fresh air- oxygen carried in your blood gives nutrients to your whole body (muscle, nerves, brain, vital organs)
    
11. More fiber (fresh fruit, fresh veg, grain) – be careful with inflammatory digestive issues
12. Abdominal massages – always massage in a clock-wise direction to stimulate bowel movements
13. Eat more healthy fats- stimulates bile secretion to promote cholesterol and waste elimination through your stool
    
14. Practice deep belly breathing- eliminate as much residual ‘stale’ air with each breath and maximize oxygen consumption