Author: Tracy Kirkcaldy, High Performance, Registered Nutritionist.
Your Internal Unsung Hero:
Our liver is perhaps our bodies “superhero”, performing hundreds of critical and complicated functions 24 hours a day, 7 days a week. The liver is constantly working to filter out toxins, metabolise fats, keep our blood clean and even helps our brains stay healthy! However, even this tireless regenerator can become overburdened, but there are ways you can help protect this vital organs’ health.
Control the Controllables.
There are things we can control, and things we can’t. Many lifestyle choices impact liver function and it’s important to take stock and consider what might be helpful or hurtful.
In isolation, any one thing may not be a problem, but remember our ‘superhero liver’ juggles many hundreds of functions so can start to fail if overloaded with multiple tasks simultaneously. Things that can negatively impact liver function are:
- Diet: Consuming too many highly processed, foods with long lists of additives and large amounts of either salt, fat or sugar.
- Stress: Chronic (long term) stress disrupts liver function by flooding our bodies with hormones that lead to inflammation and strain.
- Environmental Toxins: Prolonged exposure to pollutants and chemicals from products and the environment can overwhelm your liver’s detoxification capacity.
- Alcohol, drugs and Medication: Excessive alcohol consumption, drugs and some medications can add an extra burden, forcing your liver to work harder and for longer than usual.
Do Detox Diets Work?
Can you detox the body’s master detoxifier (the liver)? That depends on your definition of detox. The liver is not supposed to rest (any more than our hearts are supposed to rest) although it does go through times of increased and decreased activity and can certainly become stressed.
You can reduce the burden and feed your liver so it can clear accumulated back log (like emptying your Inbox), regenerate and return to full functionality. By helping reduce the immediate load, the liver can work on “Outstanding Items” (for example toxins yet to be processed) and get back to functioning at optimal levels. However, don’t leave it too long, a liver that is chronically stressed (long term) can become irreversible damaged.
This doesn’t have to be about harsh restrictions or fad diets. Instead, simple changes can reduce the load on the liver and provide it with the nutrients it needs to function optimally.
Spring into Health:
How often and when you should support your liver health is up for debate, but as Spring is nature’s time for renewal and growth this may be a wonderful opportunity for a personal refresh. Here’s why:
- Seasonal Change: As the weather warms up and the sunshine hours increase, our body’s respond, and we begin to feel more alert and stimulated. Along with increased energy levels, spring could be the perfect time for an annual wellness focus and (along with the season) a celebration of rejuvenation and growth.
- Fresh Seasonal Produce: Spring brings a bounty of fresh fruits and vegetables ideal for a healthful diet which supports not only our liver but all our bodily functions. Think leafy greens, citrus fruits, and vibrant berries!
How to support vibrant health and wellness
In terms of supporting and improving liver function, it is as important to consider what not to do as what to do.
Firstly, consider reducing (or eliminating) alcohol and take time to consult with medical experts to review drug and prescription medications. If you work in environments where toxins are present, don’t neglect to use protective clothing without fail, your health is worth the extra time it takes to be safe.
Slow down to speed up. Think about the many, simple ways you can reduce stress in your life. Ironically, slowing down (having time to reflect, reset and rejuvenate) can help you speed up in the long run.
It’s probably no surprise that fresh, colourful fruit and vegetables make up most of the foods that support healthy liver function.
- Leafy Greens: Spinach, kale, and dandelion greens are rich in antioxidants and may help stimulate liver function.
- Citrus Fruits: All citrus fruit is packed with vitamin C and can help break down toxic compounds processed in the liver. Caution should be taken if eating grapefruit as it can interfere with some medications (check with your medical professional if concerned).
- Beets: These root vegetables are packed with antioxidants and nitrates that dilate blood vessels and are reported to help cleanse the blood and reduce inflammation.
- Garlic: A centuries old, powerful antioxidant that contains micronutrients that may enhances liver function.
- Turmeric: The current rockstar of vegetables this vibrantly coloured root is rich in phytonutrients thought to neutralise free radicals and oxidative stress.
- Cruciferous Vegetables: Broccoli, Brussels sprouts, and cabbage contain cleansing enzymes that support liver function.
- Green Tea: Packed with antioxidants including polyphenols that can help protect against cell damage.
