Gift #5: Remove dietary stressors and toxins

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STRAWBERRY-MANGO-CHIA FRUIT SALAD-1

Step #5: Remove Dietary Stressors and Toxins.

Before we can fully support the body’s natural detoxification processes, we must first remove what burdens. This step is the foundation for true cellular renewal. Think of it as clearing away the static that disrupts your body’s rhythm—so that the foods and nutrients you introduce next can do their healing work.

The modern world exposes us to countless toxins—some obvious, others insidious. From sugar-laden foods that spike inflammation to household products that disrupt hormonal balance, every choice we make either adds to or subtracts from our vitality. In this month’s focus, we begin to notice what no longer serves us and take gentle, empowered steps to release it.

“To keep the body in good health is a duty, otherwise we shall not be able to keep our mind strong and clear.” ~Buddha

CHAMOMILE FIELD

Remove Dietary Toxins and Irritants

One of the most powerful things you can do to support your body’s detoxification is to reduce your intake of dietary stressors. Refined sugar disrupts blood sugar regulation, depletes critical nutrients like magnesium and B vitamins, and fuels imbalances in the gut microbiome. Alcohol can harm the gut lining, impair liver detoxification, and increase inflammation—all of which block your body’s ability to heal and regenerate.

Pesticides and herbicides—commonly found on non-organic produce and grains—disrupt the integrity of the gut lining, damage mitochondria, and contribute to oxidative stress. Over time, this contributes to fatigue, hormonal imbalances, and immune dysfunction. Making simple shifts, like choosing organic when possible and prioritizing home-cooked meals, reduces your toxic load and nourishes your healing pathways.

Finally, plastics—especially those used in food packaging and storage—leach endocrine-disrupting chemicals like BPA and phthalates into food. These compounds interfere with mitochondrial energy production and have been linked to metabolic dysfunction, cancer, and early aging. Choosing glass or stainless steel containers is a small act with profound long-term benefits.

Remove Household Toxicants

Your home environment is an extension of your inner terrain. Many everyday products contain hidden toxicants that interfere with your body’s natural rhythms. Artificial fragrances found in candles, air fresheners, and laundry products often contain phthalates—chemicals that disrupt hormone balance and can alter mood, energy, and sleep.

Personal care items like lotions, makeup, and shampoos often contain parabens, triclosan, and synthetic dyes that absorb through the skin and accumulate in the body over time. Opting for clean, fragrance-free products with transparent ingredient lists, or using simple 1-ingredient oils like shea butter or coconut oil, helps reduce this burden and supports detoxification through the skin.

Cleaning products, non-stick cookware, and even water sources may also introduce harmful compounds. Ingredients like PFAS (“forever chemicals”) have been linked to mitochondrial damage and immune dysfunction. Swapping in safer alternatives—like vinegar-based cleaners, beeswax candles, pure essential oils, cast iron or stainless-steel pans, and a home water filter—creates an environment that supports your health at every level.

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Your body has exquisite detoxification systems—your liver, kidneys, lymph, gut, and even skin are constantly working to eliminate what you no longer need. But those systems can’t function optimally when they’re overwhelmed by sugar, alcohol, pesticides, plastics, and synthetic chemicals. Remove what burdens the body and replenish what nourishes. This is the guiding principle in functional medicine and behind the "remove and replace" phase in our 12 Gifts of Health journey this year. Month 5 is about removing dietary and environmental toxins—a sacred pause in which we clear space for healing by gently and intentionally removing the substances that burden our bodies. And at the top of that list? Refined sugar.

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What you put on your body is just as important as what you put in it. Your skin is your largest organ—and it absorbs much of what you apply to it. That means your daily skincare routine can either nourish your body…or silently increase your toxic burden. Over time, this daily exposure adds up—and can interfere with hormone balance, immune function, detoxification, and more. That’s where this homemade whipped body butter comes in. It’s incredibly easy to make and will deeply nourish your skin with healing fats and pure essential oils. The base of this recipe is raw shea butter, a rich, creamy fat extracted from the nut of the African shea tree. This body butter is not only a nourishing skincare product—it’s a simple, powerful way to reduce your exposure to everyday toxins while honoring your body with something lovingly homemade.

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Cherry Beet Detox Smoothie

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Post-Holiday Detox Salad (vegan)

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Autumn Detox Salad with Creamy Ginger-Cilantro Dressing (vegan)

Sometimes when the weather cools it is easy to get into the habit of eating more dense, cooked foods. For some people this is just what they need. But for others, a balance between raw and cooked is best. We each are unique, and so should be our diets. This colorful and nutrient-dense salad provides some key ingredients to support healthy detoxification. The dressing is delicious and can be used as a dip for raw veggies or used to top your favorite salads! I've even used it to top steamed vegetables! In functional medicine, detoxification is often considered "biotransformation" because our bodies will transform harmful substances into less harmful substances and then excrete them from the body.

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