This is an important concept to keep in mind. Don’t get bogged down in the biochemistry—just remember that all plant matter contains fiber, in varying amounts.

The most recent data from the National Health and Nutrition Examination Survey (NHANES) indicates that only 4% of adult men and 12% of adult women are consuming adequate fiber. When pooling results across all Americans, including children and adults, only 6% are meeting their daily fiber requirements (Bulsiewicz, 2023).

That’s astonishing—only 6% of Americans are meeting their daily fiber needs!

The U.S. National Academy of Medicine recommends 14 grams of fiber for every 1,000 kilocalories consumed—about 30–38 grams per day for most men and 21–25 grams per day for most women (Trumbo et al., 2002).

I’ve worked with many clients for whom fiber was the major missing piece in their health journey. One client in particular comes to mind—a woman in her late 30s who came to me for help with chronic constipation. She had struggled with it since childhood and had even visited the ER multiple times for fecal impaction. Laxatives had become a long-term part of her routine.

At the time, she held a high-stakes, sedentary job that required intense focus and didn’t allow for regular bathroom breaks. As a result, she structured her meals and water intake around her workday: drinking very little water in the morning and afternoon, eating a light breakfast, skipping lunch due to time constraints, and frequently eating out because she didn’t have time to cook. Her diet was highly processed, low in whole grains, fruits, and vegetables—essentially a Standard American Diet.

Right away, I could see that her diet was severely lacking in fiber. Her lab work revealed multiple nutritional deficiencies, which we also addressed. I gave her a few digestive aids, including magnesium citrate as part of a support toolkit in case she went more than two days without a bowel movement.

As you’ll see below, vegetables aren’t the only source of fiber—but they are a great one. She’s doing great now, and I’m grateful that her fixes were simple and didn’t require more intensive intervention.

Breaking Down Fiber

There are two main types of fiber: soluble and insoluble.

Soluble Fiber

Soluble fiber dissolves in water and forms a gel-like substance in the digestive tract. This helps slow digestion and keeps you full longer. Soluble fiber is generally fermentable, which means it feeds the gut microbiota and produces beneficial byproducts.

One of these byproducts is butyrate, a short-chain fatty acid (SCFA) that:

• Nourishes colon cells (enterocytes)

• Regulates inflammation and immune function

• Helps maintain mucosal barrier integrity

SCFAs are considered the most important metabolites produced by the gut microbiome. One fascinating fact: SCFAs stimulate the release of GLP-1.

GLP-1 slows gastric emptying, enhances glucose-dependent insulin release, promotes early satiety, and reduces food intake. This is the mechanism behind medications like semaglutide (Ozempic, Wegovy). A 28-day high-fiber diet study showed increased post-meal GLP-1 levels, with improved HbA1c levels attributed to changes in the gut microbiome and increased butyrate (Bulsiewicz, 2023).

Other benefits of soluble fiber include:

• Binding bile acids to lower LDL cholesterol and reduce cardiovascular risk (Brown et al., 1999)

• Slowing glucose absorption to improve blood sugar control and insulin sensitivity (Weickert & Pfeiffer, 2008)

• Supporting appetite regulation and weight management by increasing satiety (Solah et al., 2016)

• Easing constipation by softening stools (Slavin, 2013)

• Lowering systemic inflammation (Ma et al., 2006)

• Potentially reducing the risk of colorectal cancer (Louis et al., 2014)

Soluble Fiber Sources (Aim for ~10g/day):

• Oats: ½ cup dry (1 cup cooked) = ~2g

• Barley: 1 cup cooked = 2–3g

• Legumes: 1 cup cooked (chickpeas, black beans, lima beans) = 2–3g

• Sweet potatoes: 1 medium = ~2g

• Jerusalem artichokes: 1 cup cooked = 2–3g

• Unripe bananas: 1 medium = ~1.5g

• Apples/pears (without skin): ~1–1.5g

• Citrus fruits (e.g., oranges): ~1.8g

• Carrots: 1 medium = ~1.1g

• Psyllium husk: 1 tbsp = ~5g

• Onions/garlic: small amounts = inulin + FOS

Insoluble Fiber

Insoluble fiber does not dissolve in water. It remains largely unchanged as it moves through your digestive tract, adding bulk and helping maintain regular bowel movements.

Insoluble Fiber Sources (Aim for ~20g/day):

• Wheat bran: ¼ cup = ~6g

• Brown rice: 1 cup cooked = ~2.4g

• Whole wheat pasta: 1 cup = ~3.5g

• Quinoa: 1 cup = ~2.5g

• Bulgur: 1 cup = ~4.2g

• Carrots (raw): 1 medium = ~2g

• Green beans (cooked): 1 cup = ~2.7g

• Cauliflower (raw): 1 cup = ~2.1g

• Zucchini (with skin): 1 cup = ~1.3g

• Broccoli (cooked): 1 cup = ~2.4g

• Apples/pears (with skin): ~2.8–3.1g

• Prunes (5 pieces): ~2.5g

• Raisins (¼ cup): ~1.3g

• Dates (3 Medjool): ~2g

• Almonds (1 oz): ~2.8g

• Sunflower seeds (1 oz): ~2g

• Lentils, pinto beans, black beans: ~9–10g per cooked cup

If you choose to consume psyllium husk for additional fiber, here’s a recommended method: Add the recommended amount to water, let it sit for about five minutes until it becomes gloppy, then drink it. Ideally, take it 5–10 minutes before a meal.

A Fun Challenge

A fun challenge I often give my clients is to aim for at least 30 different plant foods per week. This includes fruits, vegetables, legumes, whole grains (such as quinoa, buckwheat, oats, barley, wheat berries, and whole grain bread), nuts and seeds, and even herbs and spices.

This recommendation is based on a study that compared the microbiomes of participants who consumed more than 30 plant foods per week with those who ate fewer than 10. The researchers found that those who ate a greater variety of plant types had significantly more diverse gut microbiomes. Interestingly, they also had fewer antibiotic resistance genes in their microbiomes. The theory is that different types of dietary fibers and resistant starches support a more diverse microbial community (McDonald et al., 2018).

I hope this post has sparked your curiosity about the foods you eat every day and inspired you to find simple ways to add more fiber to your diet. Fiber is one of the most accessible and powerful tools available for supporting digestion, gut health, metabolic wellness, and beyond.

The best part? It’s naturally found in everyday whole foods.

Before turning to supplements or complicated protocols, try the simplest approach first: add more plants to your plate. Small changes—like including beans in your lunch, snacking on fresh fruit, or sprinkling flaxseeds over your oatmeal—can make a meaningful difference over time.

Your gut—and your entire body—will thank you.

References:

1. Brown, L., Rosner, B., Willett, W. W., & Sacks, F. M. (1999). Cholesterol-lowering effects of dietary fiber: a meta-analysis. The American Journal of Clinical Nutrition, 69(1), 30-42.

2. Bulsiewicz, W. J. (2023). The Importance of Dietary Fiber for Metabolic Health. American Journal of Lifestyle Medicine. PMC10498976

3. Louis, P., Hold, G. L., & Flint, H. J. (2014). The gut microbiota, bacterial metabolites and colorectal cancer. Nature Reviews Microbiology, 12(10), 661-672.

4. Ma, Y., Griffith, J. A., Chasan-Taber, L., Olendzki, B. C., Jackson, E., Stanek, E. J., … & Ockene, I. S. (2006). Association between dietary fiber and markers of systemic inflammation in the Women’s Health Initiative Observational Study. The Journal of Nutrition, 136(3), 632-640.

5. McDonald, D., Hyde, E., Debelius, J. W., Morton, J. T., Gonzalez, A., et al. (2018). American Gut: an Open Platform for Citizen Science Microbiome Research. mSystems, 3. https://doi.org/10.1128/msystems.00031-18

6. Slavin, J. (2013). Fiber and prebiotics: mechanisms and health benefits. Nutrients, 5(4), 1417-1435.

7. Solah, V. A., Kerr, D. A., Hunt, W. J., Boushey, C. J., & McNaughton, S. A. (2016). Effect of fiber supplementation on body weight, body composition, and inflammation in overweight adults: A randomized controlled trial. Nutrition, 32(7-8), 850-855.

8. Trumbo, P., Schlicker, S., Yates, A. A., & Poos, M. (2002). Dietary reference intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino acids. Journal of the American Dietetic Association, 102(11), 1621–1630. https://doi.org/10.1016/s0002-8223(02)90346-9

9. Weickert, M. O., & Pfeiffer, A. F. H. (2008). Metabolic effects of dietary fiber consumption and prevention of diabetes. The Journal of Nutrition, 138(3), 439-442.

Endometriosis

Endometriosis is a chronic, systemic, and complex disease in which endometrial-like cells, similar to those in the uterine lining, grow outside the uterus where they are not supposed to. This abnormal growth triggers an inflammatory response, with the most common symptom being pain. On average, it takes between 7 to 12 years from the onset of symptoms to receive a proper diagnosis. A 2012 survey from France found that “63 percent of general practitioners feel uncomfortable diagnosing and treating patients with endometriosis, and as many as half are unfamiliar with the three main symptoms of the disease.” Some of the primary symptoms include pelvic pain, pain during intercourse, painful periods (especially with pain radiating to the lower back or abdomen), infertility, pain with bowel movements or urination, and other menstrual issues such as spotting and heavy bleeding. While these statistics are from 2012, and hopefully have improved since, they illustrate the complexity of diagnosing endometriosis.

The intensity of the pain can vary, ranging from mild discomfort to severe, debilitating pain. Symptoms may also appear unexpectedly later in life as the disease progresses. Pain can occur outside of the menstrual cycle and may be experienced in areas of the body not typically associated with gynecological conditions, such as the sacrum, legs, rectum, diaphragm, abdomen, and ribs. Although rare, endometrial lesions have even been found in the nose. These cells respond to the hormonal cycle just like the uterine lining; however, since they have nowhere to be expelled, they progressively thicken, impacting surrounding anatomy. This can cause organs to adhere to each other, leading to pain as the affected areas develop a stronger nerve supply.

I was born in Ukraine, and my roots are in both Russia and Ukraine. My ancestors went through difficult times, including extreme starvation, so food was always taken very seriously in our family. I was raised to never waste food, to always finish my plate, and to appreciate every meal. We learned how to garden, take care of small livestock (we had chickens, ducks, goats, and sheep), and almost always cooked at home. Growing up, we had four chest freezers full of meat and fruit, and a cellar where we stored root vegetables, garlic, and jars of things we prepared ourselves—like tomato juice, pickles, peaches, and homemade jam. This gave me a deep appreciation for eating seasonally and using the grocery stores just for the essentials.

Even though my parents and grandparents experienced food shortages and poverty, they always made sure to spend extra on quality produce. My 92-year-old grandma often says, “Spend a little more but choose the best cut of meat,” which really shows how much she values good, nourishing food. To her, it’s a form of self-care—and I’ve taken that to heart. After a tough day, cooking a homemade meal from scratch with my husband is a mental reset for me. Plus, we get to enjoy a delicious meal together at the end.

Movement and Nature

Exercise is essential for both physical and mental health. I love taking walks or hikes, especially after meals. Regular physical activity releases endorphins—natural mood boosters. A study published in Frontiers in Psychology demonstrated how exercise helps reduce symptoms of depression and anxiety (Rebar et al., 2015).

Even if I don’t have time to walk, just sitting outside in nature helps me unwind. Research shows that nature exposure can lower blood pressure, reduce stress, and improve mood. For instance, a study in Environmental Health and Preventive Medicine found that forest bathing (Shinrin-yoku) lowers stress hormones and improves health (Park et al., 2010). A study in Frontiers looking at salivary cortisol (stress hormone) and time outside found that spending at least 20 minutes outside helped reduce stress (Hunter et al., 2019).

It’s astounding to think that children in the U.S., on average, spend only 4 to 7 minutes per day in unstructured outdoor play, yet they spend 5 to 8 hours in front of a screen. Inmates at maximum-security prisons, by contrast, are guaranteed at least two hours of outdoor time daily. This stark statistical comparison motivated me to prioritize spending more time outdoors on a daily basis, and it’s become a simple and enjoyable self-care practice.

Epsom Salt Baths and Journaling

My go-to restorative practices are red light therapy, Epsom salt baths, sauna sessions, and journaling before bed. Red light therapy (RLT) uses low-wavelength red or near-infrared light to promote healing, reduce inflammation, and improve skin health. RLT stimulates cellular energy (ATP) and enhances tissue repair.

Epsom salt baths are another favorite. Magnesium, absorbed through the skin, helps relax muscles, ease soreness, and reduce stress. Sauna use, like red light therapy, promotes relaxation, detoxification, and improved circulation. Together, these therapies help me unwind and feel more restored.

Conclusion

Self-care is about more than just relaxation; it’s about creating a lifestyle that nurtures your mind, body, and spirit. Whether it’s improving your diet, increasing physical movement, or prioritizing rest and stress reduction, science supports the power of holistic care. By starting small and incorporating practices that work for you, you can make profound improvements to your health and happiness over time.

References:

1. Estruch, R., Ros, E., Salas-Salvadó, J., et al. (2013). Primary prevention of cardiovascular disease with a Mediterranean diet. The New England Journal of Medicine, 368(14), 1279-1290. https://doi.org/10.1056/NEJMoa1200303

2. Hunter, M. R., et al. (2019). Urban nature experiences reduce stress in the context of daily life based on salivary biomarkers. Frontiers in Psychology.

3. Park, B. J., et al. (2010). Physiological effects of Shinrin-yoku (taking in the forest atmosphere or forest bathing): Evidence from field experiments in 24 forests across Japan. Environmental Health and Preventive Medicine, 15(1), 18-26.

4. Rebar, A. L., et al. (2015). How effective are physical activity interventions for improving mental health in sedentary individuals? A systematic review. Journal of Clinical Psychology, 71(4), 1-19.

Plastics have been getting a lot of bad press lately. Is it warranted? Are people overreacting? Let’s dive in and see the impact plastics have on our health, emphasizing male and female fertility.

You may have heard of the term microplastics. This is plastic debris that has degraded into small fragments, ranging from microparticles to nanoparticles. Microplastics are found in the ocean, our water supply, air, the dust that settles on crops, fertilizer from treated sewage, the fat and organs of animals, fruits and vegetables, packaged foods, cans, paper cups lined with plastic, household items and toiletries, synthetic fabrics as microfiber, and our bodies (accumulating in fat, kidneys, brain, liver, and plaque in arteries), dental material, and even in human placentas and umbilical cords. In the ocean, microplastics can be mistaken for prey, ingested, and eventually embedded into the tissues of animals. One of the ways they end up in our water is through clothes. Microfibers break off from clothing made from plastic (such as nylon, rayon, acrylic, spandex, and polyester) with every wash, ending up in the sewer system. Wastewater treatment plants aren’t designed to remove microplastics during the treatment process, which is how they end up in tap water. Additionally, tire dust particles are considered microplastic pollution, which impacts air quality and adds even more microplastic exposure to our daily lives.

A study commissioned by the World Wide Fund for Nature and carried out by the University of Newcastle, Australia, suggests that globally, on average, humans may be consuming 0.1–5 g of microplastics weekly (Kala Senathirajah et al., 2020). For reference, 5 g is approximately 1 credit card. That could potentially be one credit card a week! Shocking!

Without diving too deep into the weeds, let’s focus on the two most common plastic substances: phthalates and bisphenol A (BPA):

• Phthalates are mainly used as plasticizers, substances that increase flexibility, transparency, durability, and longevity, primarily in polyvinyl chloride. Phthalates essentially make plastics stronger.

• BPA is a chemical compound used to harden plastic to make household items like baby bottles and food containers.

These molecules (phthalates and BPA) don’t form stable and irreversible bonds to the material they’re embedded in, so they can leak from the plastic and migrate into food and water. Adding heat further accelerates this process. We are mainly exposed to BPA and phthalates through consuming contaminated food, water, and air. More research needs to be done, but the effects of tire emissions are being studied. These compounds can migrate into organs and are then excreted in the urine (Canipari et al., 2020).

How do BPA and phthalates affect our health? The big concern with these substances is that they can mimic hormones and are what we call endocrine disruptors, which can cause various responses. They are potent endocrine disruptors and can bind to estrogen receptors (causing a potent estrogen effect), prevent our own estrogen from binding, and bind to androgen receptors, blocking our own androgen activity (Presunto et al., 2023). In very simple terms, they affect normal sex hormone function – increasing or decreasing estrogen and decreasing testosterone. In the male reproductive system, BPA is considered a “testicular toxicant” and is associated with increasing oxidative stress, impacting testosterone levels, which in effect negatively affects sperm development (Presunto et al., 2023). Phthalate levels have been found to be higher in infertile men. Phthalates affect testicle cells and have been shown to decrease sperm motility and concentration, increase abnormal sperm morphology, and reduce testosterone production and bioavailability. They can also cause changes in male external genitals and decrease the weight of the organ. A mother’s exposure to plastics has been correlated with testicular malformations in newborns due to the decrease in testosterone synthesis (Federica Arrigo et al., 2023). In the female reproductive system, exposure to phthalates is correlated with premature puberty, as phthalates are typically stored in adipose tissue, which tends to increase and is redistributed during puberty (Federica Arrigo et al., 2023). Phthalates can interfere with ovarian development and contribute to infertility. Higher levels of phthalates in urine have been associated with a significantly higher risk of implantation failure in IVF. High BPA levels have been linked to endometriosis and PCOS (Canipari et al., 2020). Phthalates may also cause pregnancy complications such as anemia, toxemia, and pre-eclampsia (Federica Arrigo et al., 2023). Apart from fertility effects, BPA can also impact the nervous system, pancreas function (influencing insulin and obesity), immune system, and development of certain types of cancer (Presunto et al., 2023).

The European Union has established a tolerable intake of 0.04 nanograms per kilogram of body weight per day. In 2014, the American FDA estimated that the average US resident consumes 200 ng/kg bw/day. That is 5,000 times the safety limit set by the European Union (EWG, 2022). This is significant considering BPA has been used since the 1950s and we are still learning what the long-term effects are. You may see BPA-free products being advertised, but those are also recommended to be avoided because bisphenol analogues used to replace BPA seem to have similar harmful effects, and some of them are even more toxic (Presunto et al., 2023). There are many plastic substances that are important to cover (especially their impact on our health), but this is a brief highlight.

1. Canipari, Rita, et al. “Female Fertility and Environmental Pollution.” MDPI, Multidisciplinary Digital Publishing Institute, 26 Nov. 2020, www.mdpi.com/1660-4601/17/23/8802.
2. Federica Arrigo a, et al. “Phthalates and Their Effects on Human Health: Focus on Erythrocytes and the Reproductive System.” Comparative Biochemistry and Physiology Part C: Toxicology & Pharmacology, Elsevier, 5 May 2023, www.sciencedirect.com/science/article/pii/S153204562300100X#:~:text=Among%20the%20targets%20of%20phthalates,and%20concentration%20has%20been%20observed.
3. Kala Senathirajah a, et al. “Estimation of the Mass of Microplastics Ingested – a Pivotal First Step towards Human Health Risk Assessment.” Journal of Hazardous Materials, Elsevier, 6 Oct. 2020, www.sciencedirect.com/science/article/abs/pii/S0304389420319944.
4. Presunto, Mafalda, et al. “The Effects of Bisphenol A on Human Male Infertility: A Review of Current Epidemiological Studies.” MDPI, Multidisciplinary Digital Publishing Institute, 4, Aug. 2023, www.mdpi.com/1422-0067/24/15/12417.
5. Yadav, Himani, et al. “Cutting boards: An overlooked source of microplastics in human food?” Environmental Science & Technology, vol. 57, no. 22, 23 May 2023, pp. 8225–8235, https://doi.org/10.1021/acs.est.3c00924.

Self-care is essential for maintaining overall health and balance in life. As a naturopathic doctor and acupuncturist, part of my work involves helping clients identify the stressors in their lives and find sustainable ways to alleviate them. Often, the greatest impact on health comes from integrating supportive practices or removing harmful ones.

I was born in Ukraine, and my roots are in both Russia and Ukraine. My ancestors went through difficult times, including extreme starvation, so food was always taken very seriously in our family. I was raised to never waste food, to always finish my plate, and to appreciate every meal. We learned how to garden, take care of small livestock (we had chickens, ducks, goats, and sheep), and almost always cooked at home. Growing up, we had four chest freezers full of meat and fruit, and a cellar where we stored root vegetables, garlic, and jars of things we prepared ourselves—like tomato juice, pickles, peaches, and homemade jam. This gave me a deep appreciation for eating seasonally and using the grocery stores just for the essentials.

Even though my parents and grandparents experienced food shortages and poverty, they always made sure to spend extra on quality produce. My 92-year-old grandma often says, “Spend a little more but choose the best cut of meat,” which really shows how much she values good, nourishing food. To her, it’s a form of self-care—and I’ve taken that to heart. After a tough day, cooking a homemade meal from scratch with my husband is a mental reset for me. Plus, we get to enjoy a delicious meal together at the end.

Exercise is essential for both physical and mental health. I love taking walks or hikes, especially after meals. Regular physical activity releases endorphins—natural mood boosters. A study published in Frontiers in Psychology demonstrated how exercise helps reduce symptoms of depression and anxiety (Rebar et al., 2015).

Even if I don’t have time to walk, just sitting outside in nature helps me unwind. Research shows that nature exposure can lower blood pressure, reduce stress, and improve mood. For instance, a study in Environmental Health and Preventive Medicine found that forest bathing (Shinrin-yoku) lowers stress hormones and improves health (Park et al., 2010). A study in Frontiers looking at salivary cortisol (stress hormone) and time outside found that spending at least 20 minutes outside helped reduce stress (Hunter et al., 2019).

Epsom Salt Baths and Journaling

My go-to restorative practices are red light therapy, Epsom salt baths, sauna sessions, and journaling before bed. Red light therapy (RLT) uses low-wavelength red or near-infrared light to promote healing, reduce inflammation, and improve skin health. RLT stimulates cellular energy (ATP) and enhances tissue repair.

Epsom salt baths are another favorite. Magnesium, absorbed through the skin, helps relax muscles, ease soreness, and reduce stress. Sauna use, like red light therapy, promotes relaxation, detoxification, and improved circulation. Together, these therapies help me unwind and feel more restored.

I used to journal daily as a child and into college, but now I only journal occasionally as needed. Writing not only clears my mind but also helps me process emotions. Sometimes, my journaling takes the form of prayer, where I write my thoughts and requests down as a form of reflection and spiritual connection.

Self-care is about more than just relaxation; it’s about creating a lifestyle that nurtures your mind, body, and spirit. Whether it’s improving your diet, increasing physical movement, or prioritizing rest and stress reduction, science supports the power of holistic care. By starting small and incorporating practices that work for you, you can make profound improvements to your health and happiness over time.

Author: Dr. Yelena Okhotin ND, LAc

References:

1. Estruch, R., Ros, E., Salas-Salvadó, J., et al. (2013). Primary prevention of cardiovascular disease with a Mediterranean diet. The New England Journal of Medicine, 368(14), 1279-1290. https://doi.org/10.1056/NEJMoa1200303

2. Hunter, M. R., et al. (2019). Urban nature experiences reduce stress in the context of daily life based on salivary biomarkers. Frontiers in Psychology.

3. Park, B. J., et al. (2010). Physiological effects of Shinrin-yoku (taking in the forest atmosphere or forest bathing): Evidence from field experiments in 24 forests across Japan. Environmental Health and Preventive Medicine, 15(1), 18-26.

4. Rebar, A. L., et al. (2015). How effective are physical activity interventions for improving mental health in sedentary individuals? A systematic review. Journal of Clinical Psychology, 71(4), 1-19.

The toxic load humans have to deal with today on a daily basis has risen exponentially. Umbilical cord blood samples have been found to contain hundreds of chemicals including PFAS, Mercury, Lead, BPA, pesticides, and other hazardous chemicals. In 2004 the Environmental Working Group (EWG) tested the umbilical cords of 10 babies born in U.S. hospitals and found 287 chemicals in the group. Of the 287 chemicals detected, 180 were carcinogenic, 217 were toxic to the brain and nervous system, and 208 caused birth defects or abnormal development in animal tests. In 2009, the EWG again commissioned lab tests assessing the umbilical cord blood samples of 10 babies in the U.S. and found 232 chemicals. The effects on human health of this combination of chemicals has never been studied. The takeaway is that there is a high chance that we are coming into contact with environmental toxins, and our bodies are working hard to protect us. Detoxification is a constant and ongoing process in the body carried out by the liver, kidneys, lungs, colon, lymph, and skin.

So how do you detox during pregnancies?

Apart from supporting the body’s natural detoxification processes, please DO NOT actively detox during pregnancy. Some examples of targeted detox include consuming herbs and nutraceuticals with the goal of upregulating detoxification pathways, castor oil packs, sauna, nutritional IV’s that induce detoxification, detox cupping or coffee enemas. This can liberate stored toxins that are able to pass through the placenta during pregnancy and through breastmilk, so attempting targeted detoxing is not recommended to those trying to conceive, are currently pregnant, or are breastfeeding. However, it is highly recommended to detox for 3-4 months prior to conceiving. In some cases it is medically prudent to facilitate detox during pregnancy. In these cases, detoxing ought to be done under the supervision of a healthcare provider.

If you are currently breastfeeding or pregnant, here are some gentle ways to support your body’s detox organs that won’t place your baby at risk:

1. Buy a water filter that reduces PFAS, heavy metals, pesticides and other toxins from tap water.

2. Stay hydrated by drinking primarily water! Choose glass or stainless steel water bottles to decrease plastic particle absorption.

3. Avoid products that advertise long-lasting, non-stick, and waterproof properties. Especially items you use on a daily basis like pans. Choose ceramic or stainless steel for safer cookware alternatives. Bake on parchment paper instead of aluminum foil. 

4. Take Epsom salt baths.

5. Choose the EWG Clean 15 foods and Avoid the Dirty Dozen when shopping for produce to decrease pesticide exposure.

6. Take a comprehensive prenatal multivitamin that provides essential nutrients and cofactors needed for hepatic detoxification. Some of these nutrients include B vitamins, CoQ10, alpha lipoic acid, magnesium, NAC, omega 3’s, taurine, vitamin C, inositol, molybdenum. Safety of these nutrients are dose dependent- please seek the support of a healthcare provider for guidance.  

7. Eat liver supportive foods: blueberries, cranberries, fish, olive oil, cruciferous vegetables, citrus, leafy greens, garlic and onions.

8. Spend time outside, breathing fresh air to detoxify through the lungs.

9. Get quality sleep. The brain is able to flush out toxins that build up during waking hours while you are sleeping.

10. Incorporate gentle movement to stimulate lymphatic flow, this allows toxins to be flushed through the body and eventually excreted. This includes long walks, Pilates, and yoga/stretching.

11. Decrease toxin exposure via skin. Switch your personal care products to toxin-free alternatives. The EWG Skin Deep Database provides a free resource that makes this switch easier.

12. Sip on pregnancy safe herbal teas (In moderate amounts): ginger, corn silk, nettle, cleavers, marshmallow root, peppermint. These herbs naturally and gently support the body’s natural detoxification pathways.

If you need more support, I’m here to support you so you can reach optimum health! 

 

Author: Dr. Yelena Okhotin ND, LAc 

References:

1. “Body Burden: The Pollution in Newborns.” Environmental Working Group, www.ewg.org/research/body-burden-pollution-newborns. Accessed 22 Dec. 2023.

2. Morello-Frosch, Rachel, et al. “Environmental Chemicals in an urban population of pregnant women and their newborns from San Francisco.” Environmental Science & Technology, vol. 50, no. 22, 2016, pp. 12464–12472, https://doi.org/10.1021/acs.est.6b03492.