A CLEAN SWEEP

It isn't easy being a modern gal, no matter how many organic greens you eat. Drugs, sugar and refined foods, not to mention chemicals and pollution, all contribute to a build-up of toxins in the body. Nicotine, for instance, is toxic to the lungs and destroys vitamin C, a vital antioxidant.

Alcohol is high in kilojoules and plays havoc on your blood glucose levels; in large quantities, it attacks the liver. Your body produces toxins every day through its normal functions, but these can reach harmful levels when you take in more than your body can use and eliminate. This can cause irritation or inflammation of the cells and tissues, blocking normal functions on a cellular, organ and whole-body level. Our thoughts and emotions, and stress itself, generate increased biochemical toxicity.

Chronic high stress levels, over long periods, can lead to adrenal burnout. Dietician Amanda Weber-Perfett also notes that, while salt is not a toxin, excess levels can push up blood pressure and cause water retention.

Signs that you're toxic

• chronic fatigue
• muscle fatigue
• irritability
• impaired concentration
• mental and physical lethargy
• gastro-intestinal symptoms like IBS (irritable bowel syndrome), wind, bloating, heartburn, constipation
• skin irritations like eczema, very dry or itchy skin
• depression

Amanda's top detox foods are:

Prunes are high in fibre, potassium, vitamin A and iron. Prunes contain a compound known as di-phenylisatin, which stimulates bowel movement. It's therefore effective in treating constipation.

Broccoli is one of the most nutritious vegetables and a prime cancer fighter. It's high in fibre and a good source of vitamins A and C.

Watermelon and celery are high in vitamin C; help reduce water retention.

Garlic contains sulphur compounds, which help deal with toxins and free radicals. Garlic reduces cholesterol naturally and improves the immune system.

Pawpaw is high in vitamins A and C, helps with constipation.

Carrots are high in antioxidants

Tomatoes are high in vitamin C and cancer-fighting lycopene

Almonds are high in magnesium, potassium, calcium and vitamin E; neutralises high acid levels in the blood

Avocado is high in monounsaturated fatty acids; reduces cholesterol

Grapefruit is high in vitamin C and pectin, which reduces cholesterol. Citrus fruits are high in potassium, which regulates the body's water balance.

Sweet potato is high in vitamin A and has a relatively low glycaemic index. Rich in vitamins C and E.

Take note: These foods might be good for you, but only in moderation. Amanda warns that eating too much of any one food can not only be harmful, it can disturb the balance of a healthy eating plan.

Amanda suggests cutting out the following:
Refined wheat products. Too much bread could cause bloating, wind, constipation and IBS. Replace some of your daily bread intake with starches that are easier to digest, such as rye bread.

Full-cream dairy. Too much yellow full-fat cheese could lead to constipation. It's also full of saturated fats, which clog the arteries. Switch to low-fat or fat-free dairy products.

Sugar/fat combinations, like cake, chocolate and biscuits. The occasional sweet will not do any harm.

Too much animal fat, like chicken skin, sausage and takeaways. Remove visible fat and cook without it.

Deep-fried products like chips, crisps and fish. Grill or bake instead.

Take note: Some foods shouldn't be cut out completely for long periods, as this could lead to deficiencies. If you do cut out some foods, replace them with better alternatives, such as eating red meat twice a week or eating rye bread, as mentioned above.

No one should go on a serious detox diet before consulting a specialist as you could wind up doing yourself more harm than good. If you'd like to embark on a serious summer detox diet, call Celia Niemand at the Association for Dietetics South Africa (ADSA) for the names of nutritionists who can assist you. Tel (012) 997-0029.

Lymph drainage massage helps to support and speed up the detox process. Call Mel at the SA Natural Health Network on (021) 762-5612.

Mary-Ann Shearer, author of The Natural Way, a best-selling health book, says 'Drink water as the first choice when thirsty, and listen to your body. Try to drink at least four glasses a day, but don't force too much water into your body by drinking when you're not thirsty. It can strain your kidneys. The more fresh fruit and vegetables you eat, the less thirsty you'll be, as they're naturally high in water.

The sort of fruit juice you drink all depends on your previous lifestyle. For someone who lives on junk food and normal cooldrinks or diet drinks, Liquifruit-type drinks would be beneficial in detoxifying. If your diet is very good and natural, freshly extracted fruit or vegetable juices are best, with water still being tops.

'Water is best for detoxifying, but fresh and natural fruit juice is very high in water and essential nutrients, and so helps the body to do its job more efficiently. This without bringing in substances that strain the body, such as refined sugar, artificial sweeteners or preservatives.'

Skip the takeaways and splurge on a juicer, then try out these fantastic combinations:

• Carrot with beetroot/ginger/orange/celery
• Grapefruit with lemon or watermelon
• Watermelon, apple and strawberry juice; excellent to reduce water retention
• Tomato and celery juice are high in vitamin C
• Carrots, pineapple and pawpaw juice are high in antioxidants

As tiny babies, we knew how to breathe properly -deeply and through our noses, taking in enough oxygen to help our bodies and minds grow. But, as we grow older, we start breathing through our mouths in quick, shallow breaths that starve us of oxygen and creating a toxic buildup. This gets worse when we're excited, angry or anxious. For instance, when you concentrate hard on something (like a thrilling moment in a film, or the excruciating moment before the doctor gives you an injection) you hold your breath.

When we're confronted with a problem, we lean forward, draw our arms together and bend down our heads, tensing the muscles in our arms, neck and chest. All of this creates a toxic buildup, reducing our vitality and making us age prematurely. Lack of sufficient oxygen to cells is a major contributing factor in cancer, heart disease and strokes.

Yoga and Ayurveda talk of 'pranayama'; 'prana' meaning life energy, and 'yama' meaning control or discipline. The aim of pranayama is to sustain and enhance your life force by absorbing as much prana as possible and the best way to do it is through breathing (the technique's known as pranayama breathing). Abdominal breath (also called diaphragmatic breath) allows you to breathe deeply into your lungs using your diaphragm. To practice doing this, lie on your back with your knees bent and supported by pillows. Place your fingers on your stomach, just below your ribcage. Inhale deeply. As you do so, your stomach and lower ribs should rise while your chest remains fairly still. Inhale, count to three and exhale on a count of six. Prolong the exhali