How do toxins impact healthy aging?
Christopher Thomas
How can we avoid harmful toxins?
We live our lives in a toxic soup – a complex mixture of harmful chemicals and disease causing pathogens. Some of these toxins are of our own making (such as free radicals), while others are acquired from our environment. Fortunately, we have a number of highly developed strategies for intercepting and neutralizing toxins before they can damage crucial systems.
Intestinal barrier as a key protector from harmful toxins
Our intestinal barrier prevents most from getting in. This barrier is made up of digestive enzymes, antibodies and large amounts of fluid and mucus to dilute and neutralise noxious substances. A number of different factors influence the functions of the intestinal barrier. For example, a diet high in antioxidants and fibre can improve the functions of the intestinal barrier while stress and alcohol reduce them.
Inside the intestines on any individual, there are more microbes than there have ever been humans walking on the face of the earth – about a hundred trillion, or up to two 2 kilos! For every cell in an adult body, there are about 10 bacteria. These bacteria are not just along for the ride. They pay their way by performing a number of chores, including fermenting any indigestible nutrients that would otherwise be lost in the stool. During this process they release short-chain fatty acids that are an essential tonic for the cells that line the bowel. Fermentation also lowers the pH to prevent growth of harmful bacterial species, allow better absorption of minerals (such as calcium, magnesium and iron) and improve gut motility.
Role of probiotics in protecting us from harmful toxins
The makeup of bacteria that line our intestines can be significantly modified by what we eat. Nutrients that support or enhance a health gut flora are called prebiotics (as opposed to antibiotics which kill them). Another way to get healthy gut bacteria is to ingest them. This strategy is called probiotic. When probiotics are ingested they quickly establish a healthy, balanced gut flora. At the beginning of the 20th century, it was suggested that disease and aging could be partly mediated by toxic substances produced by bad bacteria, and that aging as a result could be slowed by helpful probiotic bacteria by out competing the bad guys for food and space. Although their effect on aging continues to be debated, supplementing with probiotics may be useful in certain situations, such as after a course of antibiotics. Some probiotics also contain bacteria that can lower our cholesterol levels and managing lactose intolerance. Improving intestinal health can also enhance the immune system, improve resistance to infections and reduce symptoms of allergies, such as eczema.
Role of the liver in protecting us from toxins
Any toxins absorbed from what we eat and drink, must first pass through the liver, whose job it is to keeping anything harmful from reaching the rest of the body. A number of factors influence the effectiveness of this function. The big ones are drugs, alcohol and calories (leading to diabetes and obesity), which in excess can compromise the integrity of liver detox. Fasting also enhances the liver’s ability to clear toxins from the blood stream, which is why it is often part of a detox strategy.
The buffers (in the blood stream and the fat)
If any toxins make it past the liver, the blood stream has ways to sideline their effects. For example blood contains proteins whose job it is to bind free toxins and prevent them from interfering with crucial systems. For example, if you take a benzodiazepine (such as Valium), much of it is removed by the liver, but because of its concentrated dose, some reaches the blood. Here over 95% of it is bound by proteins, leaving less than 1% free to interact with receptors in the brain and cause sleepiness. This is just one example of how good a healthy body is at dealing with toxins, even when in highly concentrated form, such as a medicine.
This is also a good example of how our detoxification systems can deteriorate as we get older. When most elderly people take a sleeping pill, their liver is not as effective in removing it at the first pass and the proteins that buffer the toxins in the blood do not work as effiiciently. This means for the same dose there is more free drug available, leading to a stronger effect and longer sedation. This is why our actions to reduce our exposure to harmful toxins are even more important as we get older.
Many toxins are also impounded into our fat, meaning they are not free to interact with more vital systems. Consequently, alongside the liver and kidneys, the highest levels of environmental toxins like dioxin and PCBs, are in fat. This is just one more good reason for a diet low in animal fat.
Role of kidneys in dealing with harmful toxins
Every five minutes, all the blood in our body is filtered by the kidneys. We even have a spare one to make sure we can deal with any extra demands. In individuals with impaired kidney function, a number of toxins can accumulate (such as AGEs and free radicals). This leads to ‘accelerated aging’, and many of the symptoms and diseases of old age occurring in much younger individuals. Keeping our kidneys in peak condition is an important way to age well.
Role of perspiration in dealing with harmful toxins
Perspiration is mostly salty water excreted by the skin to keep us cool. It also contains small amounts of minerals, toxins and other chemicals that contribute to body odour. Repeated sauna (60°C for 15 minutes) and other activities to increasing the flow of sweat (eg. exercise) are widely used in detoxification programs, although its impacts are only small. Nonetheless, there can be little doubt about the feelings of wellbeing, relaxation and health that come from sweaty activities.
How can you keep your kidneys healthy so they can best deal with harmful toxins?
PREVENT DIABETES — diabetes is the most common cause of kidney failure and can be prevented by the things you do today, like regular exercise and fighting obesity.
LOWER YOUR BLOOD PRESSURE —if you can find ways to lower your blood pressure and keep it low, your filters will work better for longer. Regular exercise, staying in a healthy weight range and eating a diet low in salt (<6g/day) and fat can reduce your systolic blood pressure.
DRINK LOTS OF WATER —at least 2 to 3 litres of fluid (about 8-10 glasses) every day. On hot days or if you have exercised you will need to drink more to make up for fluid lost as sweat. You’ll know when you’ve got it right when you are going to the toilet about 3-4 times every day, making a good amount of clear to light yellow urine with little or no odour.
LIMIT ANIMAL PROTEIN —in those with impaired kidney function (eg. half of all individuals over the age of 65), a diet high in animal protein can increase its workload and accelerate the rate of decline in function.
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Tags: detox, detoxification, diabetes prevention, probiotics
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