The low-down on your liver
A detox is usually a hot topic in January after indulging in chocolate, mulled wine and mince pies!
Forget the juice cleanse and the hard fasting - your body is actually capable of naturally detoxifying itself... but of course you need to support your detoxification system properly.
The liver is our primary detoxification organ and it truly is an amazing organ within our digestive system. In fact, it has the hardest job of all so you need to look after it well.
So, what does your liver do?
The liver has many responsibilities. It helps to emulsify fats and breaks down oestrogen. It regulates our blood sugar, filters blood, and manufactures bile.
It also helps to break down synthetic chemicals like pesticides and food additives so that your body can excrete them. It makes cholesterol and distributes fat-soluble vitamins such as A,D, E and K to the tissues.
Very clever right?
The liver works in conjunction with other organs (skin, kidneys, lungs and digestive tract) so when your liver is struggling, the other organs get affected.
What are the signs that you may be in need of liver support?
Feeling sleepy throughout the day
Allergies
Dizziness
Lack of concentration
Brain fog
If you have excessive toxic load you could also experience night sweats, skin eruptions, chronic itching and more!
Your genetics have a role to play in how well your liver detoxification system works but how you nourish yourself and how many toxins you are exposed to also play a huge role. So, there is a lot you can do! The recipe for disaster is when you make your liver work harder than it should. Alcohol, caffeine, chemicals, drugs, pollution, cigarette smoke, lack of water - you name it!
There are plenty of amazing foods out there to support your liver but as a rule of thumb, you need to increase your vegetable intake. 5 a day is not enough to support liver detoxification.
Dark leafy greens vegetables including spinach, kale, swiss chard and watercress are great to keep your liver healthy.
Cruciferous vegetables are also an important component of a detoxification diet (and some are leafy greens!). We’re talking broccoli, brussels sprouts, broccoli, cabbage, cauliflower, turnips, radish, pak choi, mustard greens, kohlrabi etc. Cruciferous vegetables are very powerful and support all aspects of detoxification.
Eat adequate amounts of protein. If you’re vegan or vegetarian make sure you choose whole foods over ultra processed vegan foods. You can read more about good plant-based protein sources here. A protein powder could also be helpful to support liver detoxification, check the label and choose one brand without added sugar or nasty additives.
I don’t need to tell you that alcohol isn’t good for the liver - you know this already!
But did you know that it also disrupts the gut-liver axis at multiple interconnected levels? It impacts on your gut microbiome and the mucus barrier. I know Christmas is coming but alcohol in moderation is key!
Also think about the drugs you’re taking. Over the counter medications such as paracetamol or ibuprofen are something else your liver needs to detox. I am not saying don’t ever take medications but do you make sure that you really need it.
Many clients I see take paracetamol more out of habit or use it as a first solution.
Deep breathing could be used for pain management and will also help to keep your liver healthy.
Healthy bowel movements will also be key for removing toxic waste. Water, exercise and fiber will play a role but if you have unexplained chronic constipation, get in touch with me.
When the time is right, you may benefit from adding liver supporting herbs such as milk thistle or dandelion but don’t spend your money on all the proclaimed ‘detox’ pills - there are so many other things you can do first.
Book a free 20 minute call with me here if you want more personalised health support.