Clean Living: Avoiding Toxins in Our Diet

Dr. Shawne J. Lopes, DACM, LAc

Share on:

In my clinic, I often find that a common thread among my patients' complaints is inflammation. Whether they're struggling with poor sleep, mental health issues, digestive problems, musculoskeletal pain, headaches, or hormonal imbalances, inflammation often plays a significant role. And one of the most powerful factors influencing inflammation is our diet. Food can either provide positive fuel for our bodies, supporting optimal function, or it can feed inflammation, leading to a cascade of health problems.

In Chinese medicine, the spleen and liver are vital organs responsible for digestion, metabolism, immune function, and detoxification. The spleen influences hormone production and balance, while the liver filters blood, detoxifies the body, and moves Qi. When burdened by toxins from our diet, these organs can become compromised. By nourishing our bodies with a healthy and clean diet, we can support these vital organs and promote overall well-being.

Your diet is one of the most significant factors influencing your health. By making informed choices about the foods you consume, you can significantly reduce your exposure to harmful toxins.

Tips for Reading Food Labels

• Check for Added Sugars: Look for added sugars in the ingredient list.

• Beware of Artificial Ingredients: Be wary of artificial colors, flavors, and preservatives.

• Prioritize Whole Grains: Choose products made with whole grains over refined grains.

• Read the Ingredient List: The ingredients are listed in descending order by weight, so the first few ingredients are the most prevalent.

• Beware of "Natural Flavors": While "natural flavors" may sound harmless, they can be derived from a variety of sources, including animal byproducts and genetically modified organisms.

• Beware of Hidden Fats and Oils: Look for unhealthy fats like trans fats and partially hydrogenated oils. Examples of unhealthy oils include canola oil and vegetable oil. Instead, opt for healthy oils like olive oil, avocado oil, or coconut oil.

• Choose Healthy Sweeteners: Instead of artificial sweeteners or refined sugars, look for natural sweeteners like stevia or monk fruit.

Foods to Avoid

• Processed Foods: These are often high in unhealthy fats, added sugars, and artificial ingredients.

• Refined Grains: Opt for whole grains instead.

• Artificial Sweeteners: Some artificial sweeteners may have negative health effects.

• Excessive Amounts of Red Meat: Limit your intake of red meat and processed meats.

• Foods High in Added Sugars: Be mindful of added sugars in sweetened beverages, desserts, and other processed foods.

• Conventional Animal Products: Opt for organic chicken, grass-fed meats, and wild fish or smaller fish such as sardines or anchovies.

Ingredients to Avoid

• Trans Fats & Partially Hydrogenated Oils: These unhealthy fats can increase your risk of heart disease, stroke, type 2 diabetes, and increases inflammation. PHO’s can be found in margerine, vegetable shortening, & non-dairy creamers. Looks for labels that read “0g trans fat“ or “no trans fat”.

• Artificial Colors and Flavors: These can be harmful to your health and may contribute to allergies.

• High-Fructose Corn Syrup: This sweetener can contribute to weight gain and other health problems.

• Excessive Amounts of Sodium: Limit your intake of sodium to reduce your risk of high blood pressure.

When to Eat Organic vs. Conventional

• Prioritize Organic for the Dirty Dozen: The EWG's "Dirty Dozen" lists fruits and vegetables most likely to contain pesticide residues. Prioritize organic options for these items.

• Consider Conventional for the Clean Fifteen: For produce less likely to contain pesticide residues, conventional options may be acceptable.

• Budget Constraints: If budget is a concern, prioritize organic options for the Dirty Dozen and consider conventional options for the Clean Fifteen.

Additional Tips:

• Avoid Conventional Animal Proteins: Whenever possible, opt for organic or sustainably sourced animal proteins. Conventional animal products can contain hormones, antibiotics, and other harmful chemicals.

• Fruits with Thin Skin: Berries and stone fruits can easily absorb pesticides. Consider organic options.

• Produce Prone to Pests: Apples, peaches, nectarines, and strawberries are often treated with pesticides. Opt for organic varieties.

• Root Vegetables: Root vegetables are less likely to absorb pesticides and can often be consumed conventionally.

• Know Your Water: Recent studies by the EPA shows high prevalence of toxic “Forever Chemicals” in our tap water. Avoid drinking out of plastic bottles and opt for high quality filtered water in a reusable stainless steel or glass container instead.

I encourage my patients to adopt a lifestyle that promotes overall well-being, emphasizing balance and moderation. While avoiding toxins and chemicals in our food 100% of the time is not always feasible, the key is to focus on what we can control to help reduce our overall toxic load. As with most areas of daily life, the 80/20 rule also applies here. By incorporating more whole, unprocessed foods free of sprays and preservatives, we can significantly reduce our exposure to toxins. A reduced overall toxic load makes our bodies better equipped and more resilient for the times when we can’t eat perfectly clean at home. Strive for clean eating most of the time, but don't be afraid to enjoy life's occasional treats.

Websites and Organizations

• EWG (Environmental Working Group): https://www.ewg.org/ Provides information on food safety, pesticide residue, and healthy food choices.

• EWG: "EPA Reveals More Evidence of Widespread 'Forever Chemicals' in Drinking Water." News Release, 2 Feb. 2024, https://www.ewg.org/news-insights/news-release/2024/02/epa-reveals-more-evidence-widespread-forever-chemicals-drinking.

• USDA Organic: https://www.usda.gov/topics/organic Offers information on organic certification and standards.

• Academy of Nutrition and Dietetics: https://www.eatright.org/ Provides evidence-based information on nutrition and healthy eating.

• Clean Label Project: Rates food products based on their ingredient transparency and safety.

Books and Guides

• "Eat Clean" by Tosca Reno: This popular guide provides practical tips on clean eating and healthy lifestyle habits.

• "The Clean Eating Cookbook" by Sarah Britton: A cookbook filled with delicious and nutritious recipes that adhere to clean eating principles.

• "The Dirty Dozen" by EWG: A list of fruits and vegetables that are most likely to contain pesticide residues.

"Stay Tuned for Part 2 & 3 of clean living"