Step 1: Specify your goals

“You can’t heal what you don’t acknowledge,” says Elenora Molnar, master therapeutic counsellor in Roberts Creek, BC, and a member in good standing of the Association of Cooperative Counselling Therapists of Canada.

“Some people want to stop emotional eating or snacking late at night, or stop being sedentary. Other people want to stop smoking pot chronically. One of the first things you must be aware of is what your specific habit is, and how exactly you want to change,” says Molnar.

Step 2: Reflect on the goal

It’s helpful to understand why you developed the unhealthy habit in the first place, so you can replace it with a healthier habit that fulfills the same need, says Molnar. If your mornings are hectic because you look at your phone for an hour before getting out of bed, it may be because you want to delay the start of the day without having to think or problem-solve.

“Make a plan to start off your day without looking at your phone for one hour,” suggests Molnar. Instead of looking at social media, replace that time with a quick yoga video or walk around the neighbourhood. This gets your body active, while also letting your mind rest and gear up for the day.

Replace a bad habit with a good one

“Start overriding your bad habits with new routines,” suggests Molnar. For example, if you want to start jogging, overwrite being sedentary in the evening by taking an easy jog at the same time you would usually be sitting down.

If you’re trying to stop eating junk food at night, instead of turning on the TV, work on a puzzle, read a book, or do any activity that you don’t associate with snacking. Start with small steps that slowly become your new habits.

Be flexible

It’s great to have ambitious goals, but if you’re unrealistic at the beginning, you’ll have trouble meeting them. This can cause you to give up completely. “It’s great to have goals, but give yourself permission to say that goals can change. Always have a plan, but know you can change your plan,” says Molnar.

Expect occasional roadblocks

When you have figured out exactly what change you would like to make in your life and made a concrete (but flexible) goal, getting started is usually the hardest part, even for a psychotherapist. “For me, getting to the gym sometime is the biggest challenge,” says Molnar, “but when I actually get there and I finish my workout, I realize that wasn’t so bad at all. Don’t get discouraged.”

Step 3: Find a support group

Experts also say that one of the surest ways to keep with your physical or mental health goals is to find a support group of like-minded people looking to accomplish similar goals.

Explains Molnar, “When you’re in a group where everyone is focused on the same thing, it’s really powerful because you can be compassionately witnessed by those people. I’m thinking of therapy, but it doesn’t necessarily have to be therapy. It could be a running group or a gardening group.”

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Mini mindset reset

Finding it hard to keep going with your goals? Slipping back into your old habits? Get past procrastinating and make time in your day.

Procrastinator? 

Procrastination is the result of an intention-action gap. To work on overcoming this, you could try to make yourself work on one wellness habit per week. Start small, such as choosing fruit and oatmeal instead of a muffin in the morning. When this becomes routine, add another small change. Small habits accumulate into long-term benefits.

Feel there’s no time in your day? 

Life is busy; we get it. But no matter what you have going on with work, family, and life in general, you will be healthier and more functional if you carve out time for your own needs.

1.      Book it. Look at your calendar in advance and make an appointment with yourself.

2.      Use that time to take a walk, do yoga, meditate, or exercise.

3.      Once a month, take an hour for something pleasurable by yourself, such as a pedicure or a museum visit.

4.      Gently say no to requests during your “me time.”

5.      Don’t cancel. You’ll get back to life feeling more energized and everyone will benefit.

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Supplements for clarity and motivation

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What are xenobiotics?

The term xenobiotics includes a number of substances that are foreign to animal biological systems, such as drugs, pesticides, cosmetics, flavourings, food additives, industrial chemicals, and environmental pollutants.

It’s been estimated that humans are exposed to between 1 and 3 million xenobiotics over a lifetime. Many xenobiotics have been linked to negative health effects, including hormone-disrupting effects (xenoestrogens), neurological and immunological effects (heavy metals such as lead, mercury, and cadmium), and carcinogenic effects (alcohol, tobacco, nitrates, pesticides, and heterocyclic aromatic amines from charred food).

In this context, detoxification refers to the safe biotransformation and elimination of such toxic substances, including foreign chemical exposures such as xenobiotics, as well as endogenously produced (from within the body) substances such as hormones.

Detoxification phases

In addition to reducing potential exposures, detoxification involves enhancing the safe elimination of these products through the body’s internal systems of biotransformation. The detoxification pathway is divided into two main steps, phase I detoxification and phase II detoxification.

Phase I detoxification

During this phase, toxins are activated through the addition of oxygen to highly reactive intermediaries by a group of enzymes known as the cytochrome P450 (CYP450) family. Phase I detoxification occurs primarily in the liver, but also in the digestive system, kidneys, lung, and brain.

Phase II detoxification

Here the phase I reactive intermediaries are rendered water soluble, less reactive, and able to be eliminated from the body. Phase II enzymes conjugate the reactive intermediaries by adding molecules such as glucuronic acid, sulphate, glutathione, methyl groups, and amino acids. The resulting water-soluble products can be eliminated through the kidneys into urine or through the liver into bile, then eliminated in stool.

Factors influencing detox

When our detox and biotransformation processes don’t function optimally, it may be due to genetic factors, environmental overload, and/or nutrient deficiencies. These can lead to various chronic diseases, including hormonal imbalances, cancer, asthma, obesity, cardiovascular disease, diabetes, and neurodegenerative conditions.

Genetic factors

Common genetic variants within genes involved in phase I and phase II detox that are either more or less efficient in carrying out transformation reactions can, for example, alter sensitivity to medications, which can either render them less effective or cause toxicity.

Medications such as painkillers could be rendered ineffective by a genetic variant that causes a particular enzyme to rapidly eliminate the medication, while a different variant that slows the enzyme could impede drug metabolism, allowing excessive accumulation within the body.

Environmental overload

Catechol-O-methyltransferase (COMT) is an enzyme involved in phase II conjugation reactions to clear hormones such as estrogen, dopamine, the stress hormone epinephrine, and norepinephrine.

According to research reported in the journal Nutrients in 2022, individuals with a particular genetic variant to the COMT enzyme (the A-allele) have 40 percent reduced enzyme activity, which may magnify the effects of stress-related hormones and xenoestrogens—synthetic industrial chemicals used as solvents or lubricants and their byproducts such as plastics (bisphenol A/BPA), plasticizers (phthalates), flame retardants (polybrominated diphenyl ethers/PBDEs), pesticides (dichlorodiphenyltrichloroethane/DDT), and pharmaceutical agents (diethylstilbestrol/DES) that may contribute to the development and progression of cancers.

Nutrient effects

In general, phase I enzymes respond to the presence of increased substrates. If we drink more alcohol or consume more nicotine, for example, our body will produce more of the particular CYP enzymes that metabolize these. Of course, increased phase 1 activity requires greater phase II activity to mop up the resulting highly reactive intermediaries.

A healthy diet, of course, influences beneficial effects on our body’s detoxification functions. A whole foods diet that includes a rich variety of fruits and vegetables, whole grains, and healthy proteins contains many phytonutrients and amino acids that enhance phase II enzyme activity. Research continues to uncover the complexities of specific food-derived components to the complex processes of biotransformation.

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Genetic test panels

There are a number of genetic test panels that can be analyzed by naturopathic doctors to help you understand your particular genetics as they relate to your body’s biotransformation processes.

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Detox programs

Fad detox programs beyond count have been popularized over the years. Unfortunately, many of these are unlikely to achieve long-term benefits. Given the pervasive ongoing nature of xenobiotic exposure in our world, a more consistent, comprehensive, and sustainable approach to detoxification is best.

There’s a long tradition of spring cleanses or fasting periods in many cultures. This speaks to the wisdom of enforcing periods of time dedicated to cleaning up one’s diet and lifestyle. Additionally, it may be necessary at times to adopt ongoing changes to sustain long-term health improvement, particularly when it comes to nutritional strategies.

For someone very interested in understanding one’s own detoxification processes and specific supports, getting professional input on analysis of genetics testing would be ideal.

According to Dr. Philip Rouchotas, ND, in general, components of a successful detox program should include the following elements.

Clean diet

Eliminate highly processed foods, sugars, alcohol, and excess caffeine; emphasize green vegetables and sufficient water intake. Check for food intolerances.

Regular bowel function

There’s no sense in increasing effectiveness of phase I and II detoxification processes if eliminated toxins are clogged up and reabsorbed. Diet and supplements such as probiotics, bitter herbs, or magnesium can help with this.

Exercise

Regular physical activity promotes mobilization of stored toxins from fat and the lymphatic system (a circulatory system made up of lymph vessels that includes the tonsils, spleen, lymph nodes, and lymph vessels).

Natural health products

Check with your health care practitioner for products shown to promote phase II detoxification that can be targeted based on symptoms, such as cofactors for estrogen elimination if hormone imbalance is prominent.

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Efficient elimination is key

Healthy bowel function is essential for efficient elimination of toxins from the body following phase II detoxification.

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Natural detox support

Some commonly utilized natural health products include the following.

Sulphoraphane 

An isothiocyanate isolated from cruciferous vegetables, sulphoraphane has been shown as a strong inducer of phase II enzyme systems including quinone reductase, glutathione S-transferase, and UDP-glucuronosyl transferase.

Green tea 

Containing potent antioxidants called catechins, green tea has been shown to protect against the carcinogenic effects of pesticides and other xenobiotics. Research indicates that consumption of green tea may have a positive effect on breast cancer prevention.

Indole-3-carbinol (I3C) 

I3C is a component of cruciferous vegetables such as kale and cauliflower and has been shown to induce phase I and II detoxification enzymes. In particular, I3C’s effects on biotransformation processes may have a positive effect on estrogen-related cancers.

Curcumin 

Best known for its anti-inflammatory effects, curcumin also seems to be responsible for upregulation of detoxifying gene expression in oxidative-associated liver diseases such as alcoholic liver disease, liver fibrosis and cirrhosis, and hepatic injury.

N-acetylcysteine (NAC)

NAC, a precursor for the synthesis of glutathione, one of the most important phase II enzymes, has been associated with a number of metabolic and hormone associated benefits.

Consult a licensed naturopathic doctor to find out which program might be best for you.

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Foods upregulating glutathione

Years of research indicate an association between low glutathione levels and many disorders, including chronic liver and neurogenerative diseases, hypertension, diabetes, and infertility. The following foods and nutrients positively affect glutathione:

·         cruciferous vegetables (broccoli, cabbage)

·         Allium species (garlic, onion)

·         resveratrol (grapes, red wine)

·         omega-3 fatty acids

·         curcumin

·         green tea

·         asparagus

·         spinach

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What is methylation?

Methylation is an important type of detoxification reaction, for instance, in breaking down estrogen. Methyl donors include folic acid, vitamin B6, vitamin B12, and choline.

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Takeout night is a popular concept among busy families. These days, though, rising prices and increased health awareness mean people are opting to make their own meals at home more often.

Try these whole food, nutritious takes on traditional takeout favourites so you can indulge those cravings and skip the guilt. These forgiving recipes make them easy to prepare and easy to alter so the flavours will be just what you’re craving.

Although these recipes may take a little more time and effort than driving to your neighbourhood takeout joint, you’ll be rewarded with both added flavour and nutrition because you control the ingredients. Your pocketbook will thank you, too!

This recipe leaves out the crusty bread that a traditional banh mi sandwich includes, but we promise you the flavour is not lacking. It hits all the Vietnamese flavour profiles you’re expecting in this classic dish, including sweet, spicy, and sour with a punch of umami.

Prep ahead!

This recipe is perfect made ahead and prepped for a week’s worth of lunches that will only get better with age. Take these for lunches and you’ll be the envy of the office.

One journey’s start

Amita Massey was diagnosed with anorexia nervosa in 2015 when she was about 15 years old. But she remembers body checking (defined in a 2019 study as the “practice of repeatedly inspecting aspects of one’s own body,” involving behaviours like self-weighing and mirror gazing) and having a fascination with skinniness since she was 9 years old.

Things got worse when Massey started at a new high school in grade 10, when she started tracking calories, becoming obsessive about eating, running 15 km some days, and skipping family meals.

When Massey began experiencing abnormal sensations in her heart, her mother took her to see their doctor. Among other findings, Massey’s blood pressure was extremely low, and her resting heart rate was 40. Massey says she was nearly hospitalized, but her doctor referred her instead to an eating disorder clinic where, because her symptoms were so severe, she bypassed the clinic’s waitlist entirely.

To begin with, Massey’s treatment included visiting the doctor once a week to stabilize her vitals. A psychologist, dietician, psychiatrist, and a family therapist offered additional recovery support. Another part of her treatment included taking part in group sessions with five others in various stages of their recovery.

During group sessions, talk of food or exercise was not permitted. Instead, the group engaged in activities and learning about effective communication, regulating emotions, and self validation. They learned to reach for tools like breathing or going for walks in place of turning to disordered eating behaviours.

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A focus on natural

At home, Massey’s mother advocated for natural recovery methods, including nut milks instead of the Ensure that her doctor had prescribed for her to drink with each meal. “It was an easier ‘pill’ for me to swallow because nut milk had other benefits…,” says Massey.

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A matter of motivation

Massey says her early recovery depended on those who cared for her. “At the very beginning of an eating disorder, it’s hard to be a self advocate because you’re in such dire need of help—mentally and physically,” says Massey.

A pivotal moment in motivating her own recovery happened while sharing the family bathroom with her elder sisters. She remembers looking at her sallow, yellowy skin in the mirror next to her vibrantly healthy sisters. “I felt really bad about myself, and I said to them, ‘I want to glow like you guys,’” says Massey.

When she entered university, Massey learned there was more to life than school, home, and doctor visits. As a university student, she realized how much energy was required to hold down a job and attend classes. That’s when she made the commitment to herself: she wanted to recover. “In order for me to have a life, I had to get better,” says Massey.

Adding fitness to her recovery

In 2017, her doctor gave her the green light to start exercising again. Massey began working out at the gym, where she took spin classes and realized that her natural disposition as a performer could make her a good spin instructor. This became her recovery goal.

When Massey experienced times when she didn’t want to eat, she reminded herself of her goal, that she couldn’t be a role model as an instructor if she wasn’t healthy herself. Massey eventually achieved her goal, becoming the youngest spin instructor on the fitness team.

Glowing outward—and upward

Massey graduated from her eating disorders program in 2018. It was soon afterward that she launched her own business selling specialty donuts at the gym where she taught spin classes. Sadly, as a grab-and-go item with a shelf life, the donut business couldn’t outlast the strains of the pandemic, so Massey responded by building a new business with a focus on supplementation.

Through her kinesiology studies, she learned about sports nutrition, and her mindset shifted from a focus on dieting to an interest in holistic fitness and body optimization. “I would try new protein powders and get really excited about incorporating these into recipes,” says Massey.

A new business model

Now engaged in her new business, Massey’s goal extends beyond making sales; she produces content and products with the goal of inspiring as many people as possible. The mission statement for glow body Nutrition embraces a holistic approach that promotes taking charge of your health and embodying your inner strength.

And, while Massey’s products—including protein powder, amino acid blends, and greens supplements—are currently sold in stores across Alberta and online, she has her eye trained on nationwide distribution.

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Support resources that can help

For those struggling with disordered eating, here are some resources that may help spark a new journey toward healthy living.

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These finger-licking tacos are sure to be a Friday-night favourite or staple on taco Tuesdays. Butter beans are loaded with protein and lend a perfect creamy texture to these tacos. Baking the coleslaw adds a fun twist to this classic staple accompaniment. Serving the coleslaw right from the oven will be just the crunch these tacos need.

Bean there, done that?

Did you know that butter beans are also known as lima beans? You’ll find these beans labelled as both at your local natural grocery store. Try adding some extra broth to this tasty bean mixture and purée for a creamy, smooth soup.  

A take on traditional Chinese-style fried rice, this fried quinoa version is packed with protein and bursting with vibrant veggies. Add some extras or stick to these healthy ingredients for takeout style you won’t soon forget. Swap out pork for ground chicken or make it plant-based by choosing a meatless ground variety.

Day old? Day better!

Day-old grains make for better fried “rice”; using freshly cooked grains will lead to a mushier dish. If you don’t have day-old, spread freshly cooked grains out on a sheet pan and place in fridge for a few hours to cool and dry out as much as possible.

That spells trouble for one of your most important organs: your lungs. Thankfully, improving your lung health and detoxing the air in your home is simple and doesn’t have to leave you breathless.

Your lungs, your life

You take about 20,000 breaths a day. You might not consciously think about each breath, but they’re literally the building blocks of life. This is why.

·         Every cell in your body needs oxygen to function, and healthy lungs optimize your oxygen intake while being more efficient at removing carbon dioxide.

·         Healthy lungs maintain the balance of gases in your bloodstream and support your heart, brain, and other vital organs.

·         A healthy respiratory system can better fight off viruses, bacteria, and other pathogens, reducing the risk of illnesses.

“Lung health plays a pivotal role in our wellness, especially during the winter,” says functional medicine expert Jabe Brown, MSc. “When our lungs are healthy, we breathe easier, move better, and have a lower risk of respiratory infections and lung diseases.”

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By the numbers

Lung cancer is the most diagnosed cancer in Canada. Meanwhile, chronic lung diseases such as chronic obstructive pulmonary disease (COPD) affect millions, and the number of Canadians living with these lung health concerns has risen dramatically over the years.

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How healthy are your lungs?

“Assessing lung health isn’t complicated,” says Jabe Brown. “If you can breathe easily, even when active, your lungs are likely in good shape. Professionally, quick tests like spirometry or pulse oximetry provide further insights into your lungs’ functioning.”

Some of the top symptoms of poor lung health include the following:

·         chronic coughing

·         shortness of breath

·         chest pain

·         wheezing

·         frequent respiratory infections

Regular health checkups with your doctor or natural health practitioner should always include discussions about your lung health if you have any concerns.

Blueprint for better breathing

This winter, detox your indoor air and level up your lung health so you can breathe easier and deeper.

Exercise your body and lungs

Breathing exercises improve lung functioning and lung capacity.

“As a nurse and yoga teacher, I recommend daily yogic breathing techniques—personally, they’ve significantly improved my breathing and I no longer rely on inhalers,” says Donna Brown, RN, who grew up with childhood asthma.

“In the ICU,” adds Donna Brown, “I’ve used techniques like pursed lip breathing (where you’re doing a series of quick exhales through pursed lips) for those with emphysema, bronchitis, and asthma. It improves the force and strength of exhaling to expel air trapped in damaged and distended air passages.”

Meanwhile, 30 minutes of general exercise five days a week also strengthens your lungs. Regular workouts help you be more efficient at getting and using oxygen. Exercise also strengthens the supporting muscles in your chest and neck that help with overall lung functioning.

Eat a lung-healthy diet

“Nutrient-rich foods, especially those high in antioxidants and vitamin D, reduce inflammation and promote lung health,” says Jabe Brown. “And don’t forget to drink water. Hydration keeps your lungs’ mucosal linings thin so your lungs work more efficiently.”

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The tea on lung health

Studies reveal how several specific nutritional supplements support lung health.

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Detox your indoor air

“Improving indoor air quality during the winter is quite simple,” says Jabe Brown. “It’s just about basic cleaning and ventilation principles. For example, crack open a window when cooking. Vacuum your rugs and carpets frequently. And dust surfaces with a microfibre cloth.”

There are many other opportunities for detoxing your home’s air. Try some of the following.

Switch to natural household cleaners

Cleaning products, pesticides, air fresheners, and personal care products can release chemicals into the air.

Clean up biological contaminants

Mold, pollen, pet dander, dust mites, and other allergens accumulate indoors, especially in damp or poorly ventilated areas.

Keep fresh air moving

Inadequate ventilation allows pollutants to accumulate without proper circulation or exchange with fresh outdoor air.

Run an air purifier

“Use one with a HEPA filter to eliminate harmful airborne particles, allergens, and pollutants,” says Jabe Brown.

Use a humidifier

“Humidity maintains good lung health, and the winter season’s dry air dehydrates our airways and makes us more susceptible to developing chronic lung problems,” says Donna Brown. Aim for a humidity level of 30 to 50 percent.

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The ABCs of COPD

The rate of chronic obstructive pulmonary disease (COPD) in Canadians continues to rise, but many people don’t know what it is.

What’s COPD?

It’s a chronic lung disease characterized by obstructed airflow from the lungs. The two main forms are chronic bronchitis and emphysema.

Causes of COPD

Long-term exposure to irritants is the primary cause, with cigarette smoke being the most significant risk factor. Other irritants include chemicals, dust, and fumes in the workplace or at home. In some cases, genetic factors can predispose you to COPD.

Prevention of COPD 

Avoid smoking and second-hand smoke. Reduce or eliminate exposure to all air pollutants, occupational hazards, and indoor pollutants, including by properly ventilating areas where exposure to irritants is common.

Natural treatment of COPD 

The lung-improving techniques in this article all apply. For more serious cases, pulmonary rehabilitation—which involves exercise training, education, and social support—can put you back in control of your lung health.

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Farewell, fungus

It’s estimated that half of all homes struggle with dampness and mold, and the problem is especially prevalent in the winter. “Being in an enclosed, moldy home puts you at a greater risk of developing mold toxicity or fungal infections that target the lungs,” says Nancy Mitchell, RN. She recommends vinegar and water to “clean your home and keep fungal growth at bay.”

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Is pizza night getting old? Ready for a new take on a family favourite? Try this delicious upgrade on typical pizza. This version, using roasted grapes and butternut squash, is bursting with flavour and satisfying pizza appeal and packed with nutritious ingredients that are less heavy than typical pizza. Invite the entire family to make personal versions for a fun family-style pizza night in.

Classic combo

For a classic twist on this crowd pleaser, use pears and brie in place of grapes and squash for an elevated flatbread or as an additional option.

Feeling like your favourite Indian takeout tonight? This plant-based curried bean and potato dish is an easy, delicious take on a classic Indian specialty. This version is made with a warm, mild traditional Indian curry, but can be made spicier with a green, yellow, or red Thai curry, if preferred.

Veg it up!

Try adding or swapping different vegetables for additional variety, colour, and nutritional content, such as sweet potatoes, squash, carrots, or cannellini beans.