Cleaning Up After Yourself: the Essential Detox
During Christmas season, many people tend to over-eat and over-drink alcohol. So what’s happened to our bodies now that the holiday season is over? Let’s take a look at how our dietary habits are affecting our health.
The ingestion of carbohydrates and its conversion to glucose, play a major role in lowering/raising blood sugar levels and providing the body with energy. An excess consumption of carbohydrate containing foods (including breads, pastas, and cakes) can cause imbalances in blood sugar levels and even result in the body storing the energy from these foods as fat (namely triglycerides), therefore increasing cholesterol levels (1, 2). This puts unnecessary strain on the heart, the liver and other important organs of the body. Whether you are diabetic or not, getting your blood sugar levels (BSL) under control is extremely important for your health. This is why Wealthy Health’s ‘Maxi Blood Sugar Balance’, the highly efficient sugar blood balance formulate is the supplement you need to help you get your BSL’s back on track. The added extra nutrients in this product also assist in protecting the body from damage and support liver detoxification processes.
Fats: Out with the Bad, in With the Good
In terms of dietary fat intake, many meals and desserts served during Christmas can be high in saturated (“bad” fat), the main cause of high cholesterol levels. According to the 2011/12 National Nutrition Survey (3), the foods below were found to be the main sources of saturated fat intake in the Australian diet were:
Milk and dairy products (including foods like ice-cream)
Biscuits, cakes and pastries
Meat, and poultry (including processed meats)
High levels of “bad” fat can have serious effects on the body’s organs, metabolism, resulting in weight gain. Carrying excess weight can have severe effects on the organs of the body and is a risk factor for chronic conditions such as type II diabetes and heart disease. (4)
On the other hand, unsaturated fats, also known as “good” fats have a positive effect on your health, lowering blood pressure and improving cholesterol levels (5).
Sources of unsaturated fat include:
Fatty fish e.g. salmon and tuna
Nuts and seeds
Plant oils e.g. olive and sunflower oil
Wealthy Health’s ‘Policosanol Krill Oil Plus Concentrated Omega 3’ is a blend of compounds sourced from sugar cane, krill and fish. The krill oil, sustainably sourced from the icy waters of the Antarctic, has been especially added due to its antioxidant properties and its source of omega 3 whose structure is such that it is easier for the body to absorb and utilize (6, 7, 8). This supplement will help maintain heart health, by reducing cholesterol production in the liver, maintaining healthy levels of cholesterol, whilst at the same time increasing levels of “good” cholesterol, mental health and joint health, by helping temporarily reduce pain, stiffness and inflammation caused by arthritis (9, 10).
The liver is the only organ that has the ability to regenerate itself after certain types of damage. However, due to the important role of the liver in numerous metabolic processes, even minor impairment can have profound effects on the overall health of a person (11). Heavy drinkers, or those that drink too much alcohol in one session, put themselves at risk of immediate and long-term harm. Alcohol, just like carbohydrates, raises triglyceride (fat) levels and again results in poorly controlled BSL’s, whilst at the same time, displacing essential nutrients, such as thiamine, from the body (12, 13, 14). Wealthy Health’s ‘Liver Tonic 33000’ uses the benefits of St. Mary’s Thistle, a traditionally used plant, to protect and restore the liver's ability to detoxify harmful substances such as excess alcohol (15, 16). The high dose, easy to swallow supplement to be taken with food, is a sufficient liver detoxifier on its own!
Your Daily Diet (17)
FOOD GROUPSERVES PER DAYONE SERVE EQUALSVegetables5 serves per day1 cup salad vegetables
1/2 cup cooked vegetables
1/2 medium potato
1/2 cup cooked beans, lentils or peasFruit2 serves per day1 medium fruit (apple, banana, orange, pear)
2 small fruits (apricot, kiwi, plum)
1 cup diced/canned fruitGrain (cereal) foodsApproximately 6 serves for adults1 slice bread
1/2 medium roll or flat bread
1/2 cup (75-120g) cooked rice, pasta, noodles, bulgur or quinoa
2/3 cup (30g) wheat cereal flakes
1/4 cup (30g) muesliProteinApproximately 3 serves for adults80g cooked lean poultry such as chicken or turkey (100g raw)
65g cooked lean red meats such as beef, lamb or pork (90-100g raw)
100g cooked fish fillet
1 small can of fish
2 large eggs
1 cup (150g) cooked or canned legumes/beans such as lentils, chick peas or split peas
30g nuts, seedsDairy3 serves per day1 cup (250ml) milk
2 slices (40g) cheese
1 small tub yoghurt (200g)
For advice based on age see the National Health and Medical Research Council’s ‘Australian Dietary Guidelines’.
Alcohol Recommendations (18)
The guidelines advise both men and women to drink no more than two standard drinks per day to reduce their health risks over a lifetime.
Women who are pregnant, planning a pregnancy or breast feeding are advised not to drink.
Aim for two alcohol free days per week.
When drinking alcohol, to reduce the risk of dehydration, try to drink plenty of water.
Boost Your Detox Efforts with Exercise
Exercise poses many benefits for your physical health. Australian guidelines recommend adults do at least 30 minutes of moderate intensity physical activity per day. This includes things like taking a brisk walk, swimming or even basic household duties like cleaning windows and raking leaves (19).
Additionally, Diabetes Australia states that a 5-10% weight loss of your initial body weight will have a significant effect on restoring your cholesterol and BSL’s (20).
So, by keeping your cholesterol and BSL levels within the normal range through regular physical activity, you are also improving your liver function and eliminating the risk factors related to chronic conditions such as fatty liver disease (21).
Scientific research has also shown that ‘sweating out the toxins’ either through exercise or a relaxing time at the sauna is an effective way of reducing levels of stored toxins in the body (22).
Wealthy Health Detox Combo
Combining Maxi Blood Sugar Balance*, the benefits of herbal Liver Tonic 33000* and Policosanol Krill Oil Plus Concentrated Omega 3* will help assist the maintenance of optimal fat and sugar balance along with excellent liver function, leaving you energized and fresh ready for the rest of the year!
*All products are Australian made, scientifically tested and manufactured in compliance with the Australian Code of Good Manufacturing Practices for Medicinal Products. Directions for use: Take one tablet/capsule daily with food or as directed by your health care professional.
Hu FB. Are refined carbohydrates worse than saturated fat? Am J Clin Nutr. 2010;91:1541-2.
Nutrition.gov. (2015). Weight Management: Commonly Asked Questions. Available: http://www.nutrition.gov/weight-management/commonly-asked-questions-faqs. Last accessed 8th Jan 2015.
Heart Foundation. (2014). Fats: Saturated Fats. Available: http://www.heartfoundation.org.au/healthy-eating/fats/Pages/saturated-fats.aspx. Last accessed 6th Jan 2015.
WHO/FAO Expert Consultation on Diet, Nutrition and the Prevention of Chronic Diseases. (2002). Diet, nutrition and the prevention of chronic diseases Report of the joint WHO/FAO expert consultation. WHO Technical Report Series, No. 916 (TRS 916) . Available: http://www.who.int/dietphysicalactivity/publications/trs916/summary/en/. Last accessed 6TH Jan 2015.
Mensink R, Zock P, Kester A, Katan M. Effects of dietary fatty acids and carbohydrates on the ratio of serum total to HDL cholesterol and on serum lipids and apolipoproteins: a meta-analysis of 60 controlled trials. Am J Clin Nutr. 2003;77:1146-55.
Ulven SM, Kirkhus B, Lamglait A, et al. Metabolic Effects of Krill Oil are Essentially Similar to Those of Fish Oil but at Lower Dose of EPA and DHA, in Healthy Volunteers. Lipids 2011;46(1):37-4
Tou JC, Jaczynski J, Chen YC. Krill for human consumption: nutritional value and potential health benefits. Nutr Rev. 2007;65:63–77
Maki KC, Reeves MS, Farmer M, Griinari M, Berge K, Vik H, Hubacher R, Rains TM. Krill oil supplementation increases plasma concentrations of eicosapentaenoic and docosahexaenoic acids in overweight and obese men and women. Nutr Res. 2009;29:609–615
Hayashi H et al. Nutritional status in relation to adipokines and oxidative stress is associated with disease activity in patients with rheumatoid arthritis. Nutrition 2012 Nov; 28(11-12):1109-14.
Miles EA, Calder PC. Influence of marine n-3 polyunsaturated fatty acids on immune function and a systematic review of their effects on clinical outcomes in rheumatoid arthritis. British Journal of Nutrition 2012 Jun; 107 Suppl 2:S171-84
Kang L-I, Mars WM, Michalopoulos GK. Signals and Cells Involved in Regulating Liver Regeneration. Cells. 2012; 1(4):1261-1292.
Thomson AD . Mechanisms of vitamin deficiency in chronic alcohol misusers and the development of the wernicke-korsakoff syndrome. Alcohol Alcohol 2000 May-Jun;Suppl 35(1):2-7.
Mackenzie T, Brooks B, O’Connor G. Beverage intake, diabetes, and glucose control of adults in America. Ann Epidemiol 2006;16:688–691
Suter PM, Gerritsen-Zehnder M, Hasler E, Gurtler M, Vetter W, and Hanseler E. Effect of alcohol on postprandial lipemia with and without preprandial exercise. J Am Coll Nutr 20: 58-64, 2001.
Saber Abu-zaiton, A. (2013). Evaluating the Effect of Silybum marianum Extract on Blood Glucose, Liver and Kidney Functions in Diabetic Rats. Advanced Studies in Biology. 5 (10), 447-454.
Jain A, Yadav A, Bozhkov AI, Padalko VI, Flora SJS, Therapeutic efficacy of sylimarin and naringenin in reducing arsenic-induced hepatic damage in young rats. Ecotoxicology and Environmental Safety, 74, 607-614, 2011
Australian Government: National Health and Medical Research Council. (2013). Eat For Health: Australian Dietary Guidelines. Available: http://www.eatforhealth.gov.au/sites/default/files/files/the_guidelines/n55_australian_dietary_guidelines.pdf. Last accessed 9th Jan 2015.
Australian Government: National Health and Medical Research Council. (2011). Alcohol Frequently Asked Questions. Available: https://www.nhmrc.gov.au/health-topics/alcohol-guidelines/alcohol-faq. Last accessed 9th Jan 2015
The Department Of Health. (2014). Australia's Physical Activity and Sedentary Behaviour Guidelines: 'Make your Move – Sit less – Be active for life!' brochure . Available: http://www.health.gov.au/internet/main/publishing.nsf/content/health-pubhlth-strateg-phys-act-guidelines. Last accessed 9th Jan 2015
Diabetes Australia. (2014). Diabetes and Cholesterol. Available: https://www.diabetesaustralia.com.au/Living-with-Diabetes/Mind--Body/Diabetes--Cholesterol/. Last accessed 9th Jan 2015.
Diabetes Australia Victoria. (2008). Physical Activity for Type 2 Diabetes. Available: http://www.diabetesvic.org.au/type-2-diabetes/physical-activity. Last accessed 9th Jan 2015.
Margaret E. Sears, Kathleen J. Kerr, and Riina I. Bray, “Arsenic, Cadmium, Lead, and Mercury in Sweat: A Systematic Review,” Journal of Environmental and Public Health, vol. 2012, Article ID 184745, 10 pages, 2012.