A central theme around the beginning of the year is ‘cleanse’- from spring cleaning in the home to the desire to become healthier, getting rid of the old and ushering in the new is the common denominator behind so many goals as the seasons change. Detoxification can seem like a daunting and complicated process, particularly when there are so many options circulating in the wellness community for kits, programs and coaching. It’s so important to understand that even without undergoing ‘detoxification’ programs, or using products intended to support detoxification, the human body will continuously practice natural detoxification every single day- it has to, or it would not survive.  This doesn’t mean, however, that the detoxification pathways are functioning optimally. Detox pathways can experience increased toxic burden due to dietary habits, lifestyle factors, underlying health complications, and environmental exposure, and may not function as efficiently due to that increased toxic burden. This can show up as ongoing fatigue, difficulty with digestion, skin disorders, headaches or a myriad of other signs and symptoms associated with impaired liver or kidney clearance. Certain dietary practices, targeted nutrient and herb use, and lifestyle habits can support the various detoxification pathways in the body to allow them to function at their highest capacity. Detoxification Pathways The human body has several pathways that facilitate the detoxification process after exposure to both endogenous (made within the body) and exogenous (foreign) toxins. The liver and kidneys work together as the primary organs of detoxification, each with a unique but synergistic role that supports the health and function of the entire organism. Through various enzymatic pathways, the liver collects and transforms both endogenous and exogenous toxins into their excretable metabolites, which can then be removed from the body through the bowel via bile or the kidneys via urine. The kidneys are also continuously filtering the blood to remove water-soluble wastes, excess minerals, and the natural byproducts of daily metabolism, maintaining both fluid and electrolyte balance while excreting toxins. Supporting Detoxification with Food Dietary changes should always be the basis for supporting detoxification pathways. Reducing ultra-processed food that are nutrient poor and replacing them with nutrient-dense fruits, vegetables and complex carbohydrates will give the body’s detoxification systems the tools they need to perform their jobs more efficiently. Dark leafy greens, legumes and avocados are excellent sources of key nutrients, in particular vitamins B2, B3, B6, B9 and B12, that are used as cofactors, or essential ‘helper’ molecules, which help the liver detoxification enzymes function correctly.1 Amino acids like glycine and methionine found in hemp seeds, chia seeds and legumes support the conjugation of toxins into their excretable forms, while flavonoids found in brightly colored fruits and vegetables protect against oxidative stress during toxin processing.1 Supporting Detoxification with Herbs Medicinal plants also have a long history of use in supporting these detoxification pathways. Depurative herbs, also known as alternatives or blood purifiers, are often used by herbalists to support the liver and kidneys in their detoxification roles. Burdock root, dandelion leaf, red clover, juniper berry and numerous other herbs are used to support the production of bile in the liver, improved movement of lymphatic fluid, and for their diuretic action within the kidneys, encouraging the natural removal of metabolic waste from the body. When incorporated alongside dietary changes that emphasize nutrient density, these herbs are wonderful allies for improving the digestion and assimilation of nutrients that the body needs to function, and the elimination of waste products that accumulate from metabolic processes and exogenous exposure. Synergistic Practices to Support Detoxification Combating stress plays a large role in maintaining the body’s overall health and mental health. Chronic stress induces inflammation, and if left unchecked for too long, it can lead to chronic health conditions and impaired detoxification pathways. Stress can overwhelm the liver and the gut, making it more difficult for it to process the removal of toxins, leading to more toxin build up and cellular damage.2 Taking 10-15 minutes out of your day to focus on deep breathing, aromatherapy and gentle movement can help combat stress, improve mental health and longevity. Breathing Exercises The average person takes around 17,000-22,000 breaths a day.3 Deep breathing exercises can help to lower both cortisol and blood pressure.4,5 Many believe that meditation and deep breathing can be difficult to achieve, but practicing for 5 minutes a day can have beneficial effects on the mind and body. There are many forms of existing styles of meditation including but not limited to: mindfulness, focused attention, movement, and visualization. Exploring multiple styles is encouraged to identify the most effective approach. When engaging the diaphragm with deep breathing exercises, it aids in activating the body’s relaxation response. This triggers the parasympathetic nervous system (PNS) by stimulating the vagus nerve. Activation of the PNS helps to lower heart rate, improve blood flow, and reduces stress hormones like cortisol. Aromatherapy In addition to breathing practices, complementary modalities can further enhance parasympathetic activation and stress reduction, supporting the mental and physical release experienced while doing a cleanse. Essential oils (EOs) contain chemical compounds and terpenes that can have a calming influence on the body. The science of aromatherapy triggers a direct response in one’s olfactory and limbic system. The scent molecules from the diffused EOs travel up into the olfactory system and activate different olfactory receptors which send signals to the limbic system in areas that control the regulation of emotion and memories.6 These areas can activate responses of relaxation, impact pain, anxiety and stress.  EOs can be used in conjunction with different meditation styles and breath work. One study found ylang ylang aromatherapy effective in lowering blood pressure and heart rate in a group of healthy men.7 Diffusing EOs such as lavender, ylang ylang and vetiver before bed can help calm and relax the mind to promote a restorative night’s sleep. Gentle Movement for Lymphatic Drainage Another beneficial practice for supporting the body during a cleanse is to optimize lymphatic system function. The lymphatic system assists in flushing toxins out of the body. One of the best ways to encourage the movement of lymphatic fluid is gentle movement. This can be accomplished by engaging in low-impact movement practices such as walking, stretching, yoga, tai chi, and Pilates. These mindful movements aid in boosting circulation, improving balance and mobility, and can relieve pain and stress. Pairing gentle physical activity with a whole-food purification diet can help calm inflammation and support mental, physical and emotional well-being. Key Takeaway Going through a period of dietary detoxification, or ‘purification’, alongside the use of key nutrients and herbs can be an incredible reminder of just how good the body and mind are capable of feeling when properly nourished and tended to- a calling to slow down, focus on deep nutrition, and implement lifestyle practices that support letting go of anything which no longer serves. Yearly or biannual periods of purification that focus on eating whole, unprocessed foods and using specific herbs and key nutrients that support pathways of detoxification are like regular ‘oil changes’ for the body- necessary practices to keep the entire organism running as smoothly and optimally as possible.

Turnip greens come from the leaves of root vegetable Brassica rapa subsp. rapa and are a particularly rich source of vitamins K, E, and B6 as well as plant form folate and phytoactive compound lutein. The dry leaves from turnips are also a rich source of glucosinolates and the activating enzyme myrosinase. Key Nutrients in Turnip Greens Percentages shown as %DV per serving of 5.68g turnip greens. Total Phenolic Concentration in Turnip Greens Measured: Total Phenolics as Gallic Acid Equivalence (mg/g). Phytoactives in Turnip Greens Glucosinolates Sulfur-containing secondary metabolites mostly found in cruciferous vegetables, when activated by myrosinase from the plant or after ingestion by gut bacteria, associated with positive effects stemming from antioxidant activity such as cardio-protection and detoxification support Other Glucosinolates (4.12 mg/g)** Neoglucobrassicin (1.74mg/g)** Glucoraphasatin (1.2 mg/g)** Glucobrassicanapin (1.06 mg/g)** Flavonols Promote antioxidant activity and vascular health Kaempferol (31.7 mcg/g)* Quercetin (4.9 mcg/g)* Phenolic Acids Phytoactive compounds that promote anti-oxidant activity and vascular health Caffeic Acid(29.5 mcg/g)* Gallic Acid (23.1 mcg/g)* Ferulic Acid (6.0 mcg/g)* Protocatechuic Acid (6.0 mcg/g)* Myrosinase Enzyme found in plant tissue that initiates conversion of glucosinolates to bioactive isothiocyanates Ellagic Acid Potential antioxidant compound with anti-cancer potential Chloryphyll Green pigment in plants with potential anti-inflammatory, antioxidant, and anti-bacterial activity  Carotenoids Antioxidants with anti-cancer potential and may lower risk of macular degeneration Beta-carotene(220.8 mcg/g)** *Data is mean values from Phenol-Explorer Database1 **Data on file with WholisticMatters. Values subject to change based on strain and experimental methods   Did you know WholisticMatters is powered by Standard Process? Learn more about Standard Process’ whole food-based nutrition philosophy.   Learn More Download PDF

Dark leafy greens with vibrantly colored stems and veins are trademark features of Swiss chard (Beta vulgaris subsp. cicla). This plant is a mineraldelivery powerhouse. Key Nutrients in Swiss Chard Percentages shown as %DV per serving of 5g dry Swiss chard extract. Total Phenolic Concentration in Swiss Chard Measured: Total Phenolics as Gallic Acid Equivalence (mg/g). Phytoactives in Swiss Chard Chlorophyll Green pigment in plants with potential anti-inflammatory, antioxidant, and anti-bacterial activity  Flavonols Promote antioxidant activity and vascular health Kaempferol(92 mcg/g)* Quercetin(75 mcg/g)* Myricetin(22 mcg/g)* Lignans Cross-linked phenolic compounds that make up plant cell walls and are insoluble fibers that aid in fecal bulking and feed some gut bacteria Secoisolariciresinol   (0.07 mcg/g)* Betalains Natural pigments with antioxidant, anti-cancer, anti-lipidemic, and antimicrobial properties Betacyanins Betaxanthins Carotenoids Antioxidants with anti-cancer potential and may lower risk of macular degeneration Lutein  (1.45 mg/g)** Zeaxanthin(10.6 mg/g)** Beta-carotene (52.26 mg/g)** *Data is mean values from Phenol-Explorer Database1 **Data on file with WholisticMatters. Values subject to change based on strain and experimental methods   Did you know WholisticMatters is powered by Standard Process? Learn more about Standard Process’ whole food-based nutrition philosophy.   Learn More Download PDF

Spanish Black Radish (Raphinoussativus L. Var. niger) is a cruciferous vegetable associated with the production of detoxification enzymes, healthy digestion, and healthy liver and gallbladder function. Spanish black radish is grown for its rich supply of glucosinolates. Key Nutrients in Spanish Black Radish Percentages shown as %DV per serving of 5.5g Spanish black radish. Total Phenolic Concentration in Spanish Black Radish Measured: Total Phenolics as Gallic Acid Equivalence (mg/g). Phytoactives in Spanish Black Radish Glucosinolates Sulfur-containing secondary metabolites mostly found in cruciferous vegetables, when activated by myrosinase from the plant or after ingestion by gut bacteria, associated with positive effects stemming from antioxidant activity such as cardio-protection and detoxification support Glucobrassicin (11.835 mg/g)** Sinigrin (0.215 mg/g)** Gluconapin (0.2 mg/g)**Glucoraphanin (0.12 mg/g)** Glucoerucin (0.095 mg/g)** Glucobrassicin (0.082 mg/g)** Glucobrassicanapin (0.058 mg/g)**Glucoraphenin (0.004 mg/g)** Neoglucobrassicin (0.002 mg/g)**4-MeOH Glucobrassicin (0.002 mg/g)** Saponins Compounds that support the immune system, healthy cholesterol levels, and blood glucose levels Tanins Large set of diverse phenolic compounds found in plants that contribute to antioxidant activity, antimicrobial action, and distinct dark color  Myrosinase Enzyme found in plant tissue that initiates conversion of glucosinolates to bioactive isothiocyanates Fiber Supports cardiovascular health, healthy bowel function, and healthy cholesterol levels *Data is mean values from Phenol-Explorer Database1 **Data on file with WholisticMatters. Values subject to change based on strain and experimental methods   Did you know WholisticMatters is powered by Standard Process? Learn more about Standard Process’ whole food-based nutrition philosophy.   Learn More Download PDF

The squeezed juice from the combined pods, vines, leaves, and stems of the common pea (Pisum sativum) is a nutritionally packed source of essentialvitamins and a significant source for phenolic compounds. Key Nutrients in Peavine Percentages shown as %DV per serving of 5g peavine juice extract. Total Phenolic Concentration in Peavine Measured: Total Phenolics as Gallic Acid Equivalence (mg/g). Phytoactives in Peavine Chlorophyll Green pigment in plants with potential anti-inflammatory, antioxidant, and anti-bacterial activity  Flavonols Phenolic acids exclusive to oats with antioxidant and anti-inflammatory activities and a bitter perception Kaempferol Catechin (0.1 mcg/g)*Epicatechin (0.1 mcg/g)* Epigallocatechin Gallocatechin Lignans Large plant polyphenolic compounds that bypass human digestion, feed gut bacteria, and provide antioxidant activity Lariciresinol (0.5 mcg/g)* Pinoresinol (0.07 mcg/g)* Syringaresinol (0.04 mcg/g)*  Medioresinol (0.035 mcg/g)* Secoisolariciresinol (0.00756 mcg/g)* Phenolic Acids Compounds that promote antioxidant activity and vascular health Sinapoyl-glucoside Saponins Support the immune system, healthy cholesterol levels, and blood glucose levels Soyasaponin I Soyasaponin ßg Carotenoids Antioxidants with anti-cancer potential and may lower risk of macular degeneration Lutein (7.22 mcg/g)** Zeaxanthin (0.39 mcg/g)** *Data is mean values from Phenol-Explorer Database1 **Data on file with WholisticMatters. Values subject to change based on strain and experimental methods   Did you know WholisticMatters is powered by Standard Process? Learn more about Standard Process’ whole food-based nutrition philosophy.   Learn More

Oats (Avena sativa) are a widely consumed grain product as a rolled whole oat or ground into flour. They deliver a healthy source of energy paired with phenolic compounds, essential nutrients, soluble and insoluble fibers. Intake of soluble fibers from grain oats has been linked to reduced risk of cardiovascular disease (CVD). Top oat varieties include increased levels of phytochemicals and provide beneficial fibers.  Key Nutrients in Oats Percentages shown as %DV per serving of 30g oats. Total Phenolic Concentration in Oats Measured: Total Phenolics as Gallic Acid Equivalence (mg/g). Phytoactives in Oats Fiber Supports cardiovascular health, healthy bowel function, and healthy cholesterol levels Beta-glucan (56 mcg/g)**  The main soluble fiber in oats connected to reduced CVD risk Arabinoxylan Type 1 Resistant Starch  Avenanthramides Phenolic acids exclusive to oats with antioxidant and anti-inflammatory activities and a bitter perception Avenanthramide C (49.24 mcg/g)* Avenanthramide B (31.85 mcg/g)* Avenanthramide A (31.67 mcg/g)* Avenanthramide E (0.15 mcg/g)* Lignans Large plant polyphenolic compounds that bypass human digestion, feed gut bacteria, and provide antioxidant activity Syringaresinol (3.5 mcg/100g)*  Lariciresinol (1.8 mcg/100g)* Matairesinol (0.7 mcg/100g)*Medioresinol (0.4 mcg/100g)* Secoisolariciresinol (0.1 mcg/100g)* Pinoresinol (0.08 mcg/100g)* Phenolic Acids Compounds that promote antioxidant activity and vascular health 4-Hydrobenzoic Acid  (4.5 mcg/g)* Vanillic Acid  (2.7 mcg/100g)* Ferulic Acid (1.9 mcg/100g)* p-Coumaric Acid  (1.6 mcg/100g)* Hydrobenzaldehyde (1.2 mcg/100g)* Sinapic Acid (0.4 mcg/100g)* Flavanones Colorless flavonoid compounds with antioxidant activity Neohesperidin (6.2 mcg/g)* Saponins Support the immune system, healthy cholesterol levels, and blood glucose levels Avenacoside A Avenacoside B *Data is mean values from Phenol-Explorer Database1 **Data on file with WholisticMatters. Values subject to change based on strain and experimental methods   Did you know WholisticMatters is powered by Standard Process? Learn more about Standard Process’ whole food-based nutrition philosophy.   Learn More

The material of the common bean (Phaseolus vulgaris) is rich with iron, magnesium, folate, fiber, and thiamin, among other macro- and micronutrients. The sprouts and full-grown plant contain ample amounts of essential minerals, various vitamins, and phenolic compounds. Key Nutrients in Kidney Bean Percentages shown as %DV per serving of 5g kidney bean juice extract. Total Phenolic Concentration in Kidney bean Measured: Total Phenolics as Gallic Acid Equivalence (mg/g). Phytoactives in Kidney Bean Saponins Support the immune system, healthy cholesterol levels, and blood glucose levels Bayogenin Soyasaponin I Soyasaponin V Chlorophyll Green pigment in plants with potential anti-inflammatory, antioxidant, and anti-bacterial activity  Lignans Large plant polyphenolic compounds that bypass human digestion, feed gut bacteria, and provide antioxidant activity Lariciresinol (1.2 mcg/g)* Secoisolariciresinol (0.8 mcg/g)* Pinoresinol (0.3 mcg/g)* Syringaresinol (0.08 mcg/g)*  Phenolic Acids Compounds that promote antioxidant activity and vascular health Ferulic Acid (128.4 mcg/g)* Sinapic Acid (51.7 mcg/g)* p-Coumaric Acid  (38.1 mcg/g)* Coumaroyl-malate Feruroyl-malate Isoflavonoids Phenolic compounds with direct antioxidant effects Genistein (2.0 mcg/g)* Flavonols Promote antioxidant activity and vascular health Kaempferol-3-O-glucoside (398.8 mcg/g)* Quercetin-3-glucoronide2(286 mcg/g)* Kaempferol-3-O-acetyl-glucoside (164 mcg/g)* Kaempferol-3-O-xylosyl-glucoside (115 mcg/g)* Kaempferol (12.2 mcg/g)*Quercetin (6.8 mcg/g)* Kaempferol-3-glycoside Kaempferol-3-O-rutinoside Quercetin-3-acetyl-glycoside Quercetin-3-glycoside Rutin *Data is mean values from Phenol-Explorer Database1 **Data on file with WholisticMatters. Values subject to change based on strain and experimental methods   Did you know WholisticMatters is powered by Standard Process? Learn more about Standard Process’ whole food-based nutrition philosophy.   Learn More

Brussels sprouts (Brassica oleracea var. gemmifera) are a cruciferous vegetable associated with production of detoxification enzymes, antioxidant properties, cardiovascular protection, and anti-carcinogenic activity. Brussels sprouts are a staple vegetable in healthy diets, grown for their rich supply of glucosinolates and nutrients. Key Nutrients in Brussels Sprouts Percentages shown as %DV per serving of 21.4g Brussels sprouts. Total Phenolic Concentration in Brussels Sprouts Measured: Total Phenolics as Gallic Acid Equivalence (mg/g). Phytoactives in Brussels Sprouts Flavones Compounds with anti-inflammatory, antimicrobial, and anti-cancer activity Luteolin (1.7 mcg/g)* Carotenoids Antioxidants with anti-cancer potential and may lower risk of macular degeneration Beta-carotene(30.2 mcg/g)** Lutein (11.8 mcg/g)** Supports exercise performance and cardiovascular health Chlorophyll Green pigment in plants with potential anti-inflammatory, antioxidant, and anti-bacterial activity  Fiber Supports cardiovascular health, healthy bowel function, and healthy cholesterol levels Arabinoxylan Lignans Cross-linked phenolic compounds that make up plant cell walls and are insoluble fibers that aid in fecal bulking and feed some gut bacteria Lariciresinol (493 mcg/g)* Pinoresinol(220 mcg/g)* Secoisolariciresinol(10.6 mcg/g)*  Myrosinase Enzyme found in plant tissue that initiates conversion of glucosinolates to bioactive isothiocyanates Glucosinolates Sulfur-containing secondary metabolites mostly found in cruciferous vegetables, when activated by myrosinase from the plant or after ingestion by gut bacteria, associated with positive effects stemming from antioxidant activity such as cardio-protection and detoxification support Glucobrassicin (0.61 mg)** Glucoiberin(0.45 mg)** Sinigrin (0.37 mg)** Progoitrin (0.12 mg)** Glucoraphasatin(0.11 mg)** Glucoraphanin (0.10 mg)** Gluconapin(0.07 mg)**   Flavonols Promote antioxidant activity and vascular health Kaempferol (9.5 mcg/g)* Quercetin(3.0 mcg/g)* *Data is mean values from Phenol-Explorer Database1 **Data on file with WholisticMatters. Values subject to change based on strain and experimental methods   Did you know WholisticMatters is powered by Standard Process? Learn more about Standard Process’ whole food-based nutrition philosophy.   Learn More

Barley (Hordeum vulgare) is grown primarily for its cereal grain, but the grass portion of the plant provides a rich source of minerals and B vitamins, like riboflavin and biotin. Key Nutrients in Barley Grass Percentages shown as %DV per serving of 5g barley grass extract. Total Phenolic Concentration in Barley Grass Measured: Total Phenolics as Gallic Acid Equivalence (mg/g). Phytoactives in Barley Grass Flavones Compounds with anti-inflammatory, antimicrobial, and anti-cancer activity Cynaroside Isoorientin Isovitexin Luteolin Luteolin-3-7-di-glucoside Orientin Vitexin Chlorophyll Green pigment in plants with potential anti-inflammatory, antioxidant, and anti-bacterial activity Fiber Supports cardiovascular health, healthy bowel function, and healthy cholesterol levels Arabinoxylan Phenolic Acids Compounds that promote anti-oxidant activity and vascular health Chlorogenic Acid Ferulic Acid Flavonols Compounds with anti-inflammatory, antimicrobial, and anti-cancer activity Lutonarin Saponarin *Data is mean values from Phenol-Explorer Database1 **Data on file with WholisticMatters. Values subject to change based on strain and experimental methods   Did you know WholisticMatters is powered by Standard Process? Learn more about Standard Process’ whole food-based nutrition philosophy.   Learn More

In addition to the wide range of hormonal fluctuations and symptoms women might experience during perimenopause and menopause, they are also at an increased risk of osteoporosis, cardiovascular disease, and some cancers. Taking proactive measures and strategies to prevent these conditions, concerns, and risks through nutritional and physical means can set women up for long-term health and wellness.