Live-r Longer & Healthier
I read an inspiring quote the other day by Edward Stanley: ‘Those who think they have no time for healthy eating will sooner or later have to find time for illness’. Wow. So much truth in such a small sentence. This got me thinking about an often forgotten and very much neglected organ with a role absolutely integral to our optimal health - the liver. Most of us are aware that the liver is responsible for detoxification, but the liver has many other vital roles. Interestingly, it is the heaviest gland in the body weighing in at approximately 1.4kg in any average adult. Approximately 60% of the liver is made up of hepatocytes (liver cells) which absorb nutrients and detoxify and eliminate harmful substances from our blood. At any given time, our liver holds around 13% of our bodies total blood supply and has over 500 functions in the body! 500 functions. Amazing. Sadly the liver is often disregarded and over-worked with our stressful lives, nutrient deficient diets, and lifestyle choices, and this can negatively impact how healthy we feel and our overall wellness.
So before looking into how we can nutritionally support the liver, let’s look at a snapshot of some important tasks your liver automatically does for you each day.
The Role of the Liver
There are three main functions of the liver - metabolism, secretion and storage. The liver is vital in controlling fat, glucose and amino acid (protein) levels in your blood, and metabolising and storing them as needed. It plays a role in digestion with the processing of digested food, secreting bile, and converting food into energy. With its role in antibody production, the liver aids the body in combating infection by clearing the blood of particles, infections, and bacteria, and neutralising and destroying drugs and toxins from the body. The liver is also responsible for manufacturing and regulating a number of hormones (including sex hormones such as estrogen and testosterone), as well as producing proteins and enzymes responsible for many chemical reactions, such as blood clotting and the repair of damaged tissue. As if this isn’t enough, this incredible powerhouse is also responsible for storing iron, vitamins A, D, and many of the B vitamins that are important for optimal health.
As you can see, the liver really is a super hero organ, but unfortunately if it is not treated properly over time, it can become unhappy. This is when liver dysfunction can occur. Signs of mild liver dysfunction can vary, but here are some symptoms that could suggest an over-worked liver.
Possible Symptoms for an Unhappy Liver
Abdominal bloating or nausea especially after a fatty meal
Weight gain around the abdomen
Irregular bowel patterns ranging between both constipation and diarrhoea
‘Foggy’ brain, headaches, feeling down and irregular mood changes
Dark circles under the eyes
Film or coating over the tongue and bad breath
Increased blood pressure
Fatigue, dizziness and low energy levels
Blood sugar imbalance and cravings for sugar and refined carbohydrates
Nutritional Perspective
The food we eat plays an important role in the health of our liver. With the western diet of high salt, fat and sugar, refined carbohydrates, takeaways and processed food, sugary soft drinks and alcohol, and also the use of medications, our liver has many assailants on it each day which does not allow it to function optimally. There are environmental inputs too, which we often have less control over, such as cleaning products around the home and office, pollution, and chemicals in makeup and hair products. These are all entering our body and being cleared by our liver on a daily basis. But don’t despair. The good news is that there are things we can do nutritionally to support optimal liver function.
Foods to Increase for Optimal Liver Function:
Protein
Diets low in protein are linked to a lowered detoxification capacity. It is best to choose lean cuts of meat, as fat is a storage site for toxins. It is also ideal to chose organically reared animals to avoid any xenobiotics which may be found in non-organic meat. Wild fish is preferable to farmed fish due to microbial contamination. If only eating plant based foods and avoiding protein from animal sources, it is important to ensure you are eating a diet rich in all essential amino acids such as tofu, nuts, seeds and quinoa, or ensuring grains such as brown or red rice are eaten together with legumes.
Fibre and Antioxidants
Fruit and vegetables contain excellent levels of fibre, as well as phytonutrients that help to support the detoxification process. Again, organically grown is the best option, as there are lower levels of environmental pollutants, pesticides, plant toxins and pathogenic organisms which put unnecessary pressure on the liver. If organic is not an option, then you can soak your fruit and veg for 5 minutes in water with a tablespoon or two of cider vinegar which can help to release some chemicals off them.
Herbs
You can include dried and fresh herbs into your cooking which not only add flavour, but also contain active compounds that provide antioxidant activity and enzymes that aid the detoxification process. Try adding onion, garlic, ginger, turmeric, coriander, parsley, fennel, mint, paprika, turmeric, saffron, cumin, dill, anise, and celery seed. These are so easy to add into stews, soups and winter fare and your liver will love you for it.
Water
Drinking 8-12 glasses of water a day, as this helps to cleanse both the liver and kidneys. It is better to sip on water throughout the day to keep cells hydrated and to avoid large amounts of fluid during meal times which may compromise digestion.
Foods to Avoid or Reduce
Be conscious of your intake of foods made with refined flour, sugar and artificial sweeteners. If these are not used for energy, they are quickly converted by the liver into fats like cholesterol and triglycerides, which build up inside our cells causing fatty degeneration of our organs, or they are transported and stored in fatty tissue around the thighs, backside and abdomen. If you have a sweet tooth, substitute refined sugars to fresh raw fruits, honey, medjool dates, blackstrap molasses, carob or dark chocolate (90% cocoa).
Alcohol is the main problem for many who have active social lives geared around work drinks and weekend pub lunches. For many it’s also the habit of pouring a drink when you walk in the door from work to unwind. It’s very easy to drink more than we should, but be mindful that it takes on average at least one hour for the liver to break down one unit of alcohol. If the liver is already sluggish, it could take a lot longer and alcohol can be found in urine for up to 5 days. If you are looking for help on avoiding or cutting down your alcohol intake there are some helpful pointers at wwwdrinkaware.co.uk. Your liver will thank you.
Supplements
Supplementing can be helpful to support the liver effectively if it is under strain. A well-researched amino acid is taurine, which helps to protect liver cells against oxidative damage and allows them to efficiently eradicate harmful compounds. I recommend taking L-Taurine capsules by Cytoplan. These are in a ‘bio-effective form’ which means they are essentially in the same form as those nutrients that occur in food and are not synthetic.
Nutri Advanced also do a Liver Support which is a combination of vitamins, minerals and amino acids, as well as accessory nutrients that work synergistically to support liver function.
Dandelion has therapeutic properties that have been used for centuries to aid the liver and is still used by herbalists today. The bitters found in the leaves can stimulate the digestive glands and liver and activate bile flow. If you cant find the fresh leaves in a health shop, you can take dandelion in capsule form (500-2000mg daily) or drink it as a tea. Clipper Organic Dandelion Tea is a good starting point and it’s not going to break the bank.
Exercise
We all know that exercise is good for us and has an abundance of health benefits. So how does exercise help our liver function? Sweating increases your body temperature and may help to eliminate toxins through your skin, lungs, kidneys and intestines, by increasing blood flow to these areas. It also helps mobilise fat which in return releases stored toxins from the body.
Sauna
Like exercise, taking a sauna will elevate your body’s temperature and result in sweating. Increased circulation will promote toxins to be carried in the blood to the liver and kidneys, where they will undergo detoxification and elimination.
Your liver has a ridiculously large job specification without any free-time or holidays to recharge. It is always working hard for you. With the festive season upon us and indulgences galore, remember to be aware and kind to this wonderful, resilient and dedicated organ. Make time for health, not illness.
