In today’s toxic world we need to make an extra effort to keep a clean “house”. We have an extraordinarily well-designed body that works round the clock to eliminate unwanted particles but with an ever-increasing load of toxins there are many things we can and must do to lend a helping hand.
Why is this important? Because if the body is unable to keep up the pace and toxins accumulate we are faced with all kinds of possible health complaints. Fatigue, skin problems, hormonal imbalances, and digestive issues are some of the common signs that can indicate toxic overload and the need to detoxify.
Detox diets are much talked about in the media these days and even though they are a great way to give your body a much needed break and a clean slate, I personally like to advocate shifting to a clean way of eating on a permanent basis (or at least most of the time), something which I have discussed in several previous posts.*
Shifting to a diet that consists of clean, wholesome food and that matches your individual needs and the environment you live in is possibly the most important foundational step towards good health. A beautiful side effect of this process is a growing awareness and ability to figure out when you need to take some extra measures, like giving your liver a little extra love.
Warning signs and signals
The need to give your liver, which is the body’s second largest detoxification organ (after your skin), some extra TLC is one of those things you learn to pick up on when you build that awareness. Below are some of the common signals that indicate your liver may need a helping hand:
- Coated tongue
- Bad breath
- Dark puffy circles under your eyes
Fatigue- Digestive problems (bloating, constipation or loose bowel movements or both)
- Skin problems (acne, rashes, etc.)
- Headaches
- Restless sleep
- Inability to fall asleep
- Waking up at 3 am most nights
- Difficulty concentrating
- Weight gain (especially around the belly)
In addition to these obvious symptoms it is important to realize that there are several health concerns that are in some way affected by your liver function. The liver performs around 500 different tasks in the body, which is more than any other internal organ. Some of those functions are linked to hormonal regulation and balance. Others to the metabolic process, storage of nutrients, blood sugar control, protein production, fat storage, and immune system support. So if you are looking to shed some weight, clear up your skin, balance your hormones, improve your mood, increase your energy levels, or detoxify your body, you need a healthy liver to help you achieve your goals.
What causes liver congestion?
Studies have shown that the average adult takes in 20,000 toxins a day. These toxins come in the form of pollution, chemicals, pesticides, second hand smoke, bacteria, medications, mold, viruses etc.
In a healthy situation, the liver is able to efficiently eliminate toxins with the help of the body’s other detoxification organs such as the lungs, skin, kidneys and intestines. However, when there is too much demand on the liver, toxins accumulate faster than they can be eliminated. When the liver is congested with toxins it affects its ability to perform other crucial tasks.
This is unfortunately not something many conventional medicine practitioners actively address. How often does your doctor check your liver when you go for a health check up or for any other reason? He or she is likely to check your heart, your lungs, but liver? Rarely, unless there are obvious reasons to do so.
In traditional medicine practices such as Ayurveda and TCM as well as alternative and functional health practices the importance of the liver is well recognized and liver support is generally included in any health building protocol.
Liver Support
Fortunately, there are ways to enhance the body’s natural detox pathways and support the liver in its many functions.
Basic / foundational liver & detox support
1. Eat a clean diet
Getting rid of liver offending foods such as alcohol, sugar, coffee, nicotine etc. and eating a diet consisting of clean, real, wholesome foods is a basic foundational step for building liver health and good health in general. It has been shown that diets with excessive amounts of carbohydrates contribute to liver congestion. A paleo type diet that eliminates excess carbohydrates and is fine-tuned according to your bio-individual needs for (safe) carbs is therefore a great choice of eating. This post talks about the Paleo diet in more detail: “What is Paleo?”
2. Use your skin
Toxins are eliminated from the body in different ways. The skin is the largest detoxification organ and there are several ways in which to help the body eliminate toxins via the skin and thereby reduce the burden on the liver. One way is through inducing a healthy sweat regularly by exercising, taking a sauna, steam or detox bath. Dry skin brushing improves circulation and stimulates the lympathic system to release toxins as well.
3. Be regular
Once the toxins have been processed through the liver they need to be cleared via the kidneys and intestines. If that system is backed up (i.e. constipated) the same toxins will be reabsorbed into the blood stream. Drink plenty of water to remedy that situation and include sufficient fiber in your diet with lots of vegetables, fruits, wholegrains and legumes (for the non Paleo folks) and some nuts and seeds. Avoid using laxatives but instead look into adding some ground flaxseeds, psyllium, probiotics or magnesium citrate to your daily diet to improve regularity.
4. Hydrate
Start your day with a glass of warm water with some fresh lemon juice to get the detox pathways flowing and drink plenty of clean water throughout the day. Read more about how to stay properly hydrated in this article.
5. Reduce your toxic load
There is very little we can do about things like pollution but you can most certainly reduce your exposure to toxins by using natural cosmetics, skin care products, household cleaning products and by eating organic wherever possible. Here are two great articles from Chris Kresser on toxic skin care: Toxic Skincare Products: Soap, Shampoo and Lotion and Toxic Skincare Products: Deodorant and Anti-perspirant.
Extra special liver health boosting tools
1. Special liver boosting foods
Some of the top three liver boosting foods are:
- Vitamin C rich fruits
Vitamin C rich fruits are loaded with anti-oxidants and nutrients that are required for the first phase of liver detoxification. Choose fruits such as oranges, grapefruit, lemon, papaya, berries, pineapple and kiwi.
- Beetroot
Loaded with anti-oxidants and plant-based flavonoids, beetroot is well known to be one of the liver’s best friends. An important constituent that is responsible for beetroot’s characteristic color is the choline metabolite betaine. This compound helps to prevent the build-up of fatty deposits in the liver. It also aids in the production of glutathione, which plays a crucial role in the second phase of liver detoxification. ** You will find more information on the health benefits of beetroot and some delicious recipes here.
- Cruciferous vegetables
These are vegetables such as broccoli, cabbage, onion, arugula, kale, Brussels sprouts, turnips, radish etc. These vegetables contain compounds that help increase liver detox enzymes.
2. Castor oil packs
Castor oil packs are a wonderful way to enhance circulation and improve liver function. A piece of flannel is soaked in castor oil and placed on the right side of the abdomen. This is then covered with plastic wrap. A hot water bottle should be placed on top of the pack. This is left in place for 45 to 60 minutes while you relax, watch TV or read a book. Simple and effective!
3. Coffee enemas
I have come across the use of coffee enemas as a way to support the detoxification process for many years now and always had a bit of a mental block against it until recently. In the alternative- and functional health world they are often touted as one of the better ways to promote detoxification and liver health. So I decided to see what the fuss was all about. It takes some getting used to, having your coffee bottoms up but once that barrier was crossed there was no looking back. I look forward to my weekly session as it leaves me refreshed and energized. The how and what of coffee enemas requires a whole separate post but if your curiosity has been raised, this website has a lot of information. Please do coffee enemas only with the approval with your physician.
4. Supplements
In addition to eating a wholesome diet that provides the body with the necessary vitamins, minerals, amino acids and phytonutrients required for proper detoxification, there are a few supplements that can further help support the liver.
- Milk thistle
Milk Thistle has been used for over 2,000 years to treat liver disorders. It contains a bioflavonoid complex known as silymarin that is known to boost liver tissue regeneration and liver cell protection against toxins by aiding the removal process. It is a powerful antioxidant that protects agains the damage caused by free radicals.
- Dandelion Root Tea
Dandelion is one of the bitter herbs*** that have a multitude of healing properties. It has been shown to help detoxify the liver and promote bile production. Bile is necessary for fat digestion and the absorption of important nutrients such as vitamins A, D and E. Bile also helps the liver eliminate waste products. Additionally, dandelion is good for blood filtration and the break down of excess estrogen via the liver.
- Turmeric
Turmeric is known for its anti-inflammatory properties and among its other health benefits is its ability to boost liver function. Turmeric also promotes bile production and contains liver protecting compounds.
- N-Acetyl Cysteine (NAC)****
NAC is an amino acid derivative (small protein) that helps build levels of glutathione, which is the body’s most powerful anti-oxidant. Many research studies have shown how chronic health conditions are often linked to glutathione deficiency. Healthy glutathione levels ensure that the liver is able to protect itself against on-going damage from inflammation and toxicity.
The takeaway is that your liver is definitely worth loving a little extra. So do the things you can do to improve its health and function, and you will see benefits in many different ways.
Monique
* Additional Reading: Eat Well to Be Well, What is Paleo?, Sugar: Why it is harmful to your health, The Truth About Fat, Protein Particulars
*** http://www.naturalnews.com/041542_N-acetyl_cysteine_detoxification_cognitive_protection.html
