In modern life, we are surrounded by TOXINS which produce free radicals and OXidative damage in every tissue of the body. The liver uses antiOXidants and other nutrients to de-TOXify those free radicals. If you are a modern human, you need to support your liver because of the increasing toxicity of the environment combined with unhealthy cultural habits. Do you have any of these symptoms which may indicate your liver needs help?
- Headaches and Migraines – Chronic migraine patients have lower anti-oxidant capacity (Lucchesi, 2015). Chemicals, hormone changes and alcohol are all hard on the liver and can trigger migraines. Oxidative stress is considered a key event in causing migraines (Neri, 2015) and we often see detoxification significantly help migraine patients clinically.
- Psoriasis – Impaired liver function is linked to psoriasis.(Murray, 1998) People with psoriasis are twice as likely to have advanced non-alcoholic fatty liver disease. (van der Voort, 2015)
- Obesity and Metabolic Syndrome – Sugar consumption has dramatically increased during the last few decades, especially in the form of high fructose corn syrup found in processed foods, and has been positively associated with non-alcoholic fatty liver disease. (Laguna, 2014)
- PMS – The liver is in charge of metabolizing all of the hormones in your body and keeping them in balance. If the liver isn’t working optimally, estrogen and progesterone get out of balance, and PMS and menopausal symptoms appear or worsen. Elevated levels of estrogen can also cause cholestasis, and result in a vicious circle where liver function is slowed down, and estrogen levels continue to increase because it isn’t being processed and excreted. (Murray, 1998)
- Fatigue – Your liver needs a lot of B vitamins in order to do its metabolism and detoxification jobs. (Murray, 1998) B vitamins are also very important for your mitochondria to produce energy from the food that you eat, and low B vitamins can result in fatigue, malaise and depression.(Marz, 2002)
- Acne –Oxidative stress has been found to play a key role in acne progression.(Al-Shobaili, 2014) The skin is another major detoxification organ, in the excretion department, and if the liver cannot handle all the toxins by itself, they will try to get out another way, through the skin. (Cabot, 2015)
- Digestive problems including bloating and constipation can indicate there are problems with your liver.
The liver is an unsung hero of health, it processes every chemical we come into contact with. We are biochemically responsible for EVERY molecule we encounter (Mitchell, 2005), and liver detoxification consists of two phases which need a variety of amino acids, vitamins and minerals in order to work properly.
7 Best Lifestyle Choices for a Healthy Liver:
- Eat Clean: For liver health, you must subtract toxins and alcohol from your life. Conventionally grown fruits and vegetables have fiber and vitamins and minerals that are good for your, but they also have pesticides that your liver has to detoxify. Add organic fruits and vegetables to your diet, especially those found in the dirty dozen.[1] Limiting your alcohol intake and the amount of simple sugars you eat will also benefit your already hard working liver.
- Best foods for the liver: Apples (organic), Artichokes, Beets, Broccoli, Brussels sprouts, Cauliflower, Cranberries, Turmeric, Dandelion greens, Garlic, Grapes, Grapefruit, Kale, Olives, Pomegranates, Radishes, Raspberries, Rosemary, Spinach, Strawberries, and Tangerines.(Crinnion, 2010). Whey protein increases glutathione production by the liver. (Tseng, 2006)
- Drink Water: So simple, yet many people are chronically dehydrated (probably because coffee, tea and alcohol do not count as water intake).
- Fiber decreases the reabsorption of toxins in the digestive system because it speeds up your digestive process and inhibits the intestine’s ability to reabsorb toxins. Fruits and vegetables are high in fiber, and it can also be supplemented in the form of psyllium husk or ground golden flax seeds. Note: grind flax seeds yourself as needed, when they are ground ahead of time the healthy fats in them can oxidize, and cause more harm than good.
- Brazil nuts are high in selenium, another cofactor to produce glutathione.(Marz, 2002) Glutathione is the number one anti-oxidant produced by the liver.
- Anti-oxidants – Oxidative stress from the environment and the body’s own metabolism contributes to the damage we see in fatty liver disease. (Sael, 2015) Antioxidants help to neutralize oxidative stress, and are good for more than just your liver. Vitamin C, resveratrol and turmeric are some of the best known, and most effective antioxidants
- Milk Thistle contains Silymarin, which increases the ability of the liver to repair itself and is liver cell protective.(Sael, 2015)
Detoxification is a complicated process, but if you follow the previous seven suggestions, you will be lessening the burden on your liver so it can continue to protect you from oxidative stress, a major cause of disease.
[1] www.ewg.org/foodnews/ has a list of the 12 foods with the highest pesticide residues, as well as 15 that don’t need to be bought organic.