At the core of this holistic health approach lies our often-underappreciated hero: the liver. It is our largest organ and can regenerate itself; the word “live” is embedded in its name. Serving as the body’s powerhouse for detoxification, metabolism, and nutrient storage, the liver plays an indispensable role in promoting our overall well-being. With its capacity to perform 500 metabolic functions, it is helpful to know ways to support it. Ensuring the liver receives daily care is essential for optimal function.
In spring, nature experiences rebirth and renewal, awakening from winter. During winter months, our activity decreases, and stagnation can occur. Both Chinese medicine and Ayurveda, the ancient Indian medical system, emphasize focusing on the liver during spring. It’s a beneficial time to detox. Nature is right on time and Spring is the season that artichokes and dandelions come into season. These are two examples of food medicine that can help the liver perform better.
5 Liver Functions
Filtration & Detoxification
Typically, most know that the liver detoxifies alcohol and other drugs from our system, but there are more toxins the liver is processing that we do not always consider.
- Water – www.ewg.org to get results of the water in your zip code. Distilled water is a clean option but be sure to add minerals back in.
- Food – glyphosate sprayed fruits and vegetables, chemicals and “natural” flavors food manufacturers put in packaged foods, gums etc. I chose to eat organic, especially the dirty dozen and avoid overly processed foods.
- Personal and household cleaners and fragrances – these not only impact respiratory system but also interfere with our endocrine/hormone communication system. Ditch the air fresheners for a essential oil diffuser.
- OTC drugs – like Advil, cold medicine, etc.
- Caffeine – the most addictive, non-regulated substance and a toxin the liver must process.
Metabolism – Blood Sugar regulation & Protein synthesis –
Metabolism involves the chemical reactions that break down food into energy. In the metabolism of carbohydrates, the liver plays a crucial role in maintaining a constant level of sugar in your blood (blood glucose). When blood sugar levels rise, the liver removes sugar from the blood. Conversely, if blood sugar levels drop too low, the liver breaks down glycogen into glucose and releases it into the blood.
The liver also knows when to make the metabolic switch between glucose to fat burn. It breaks down fat, ketones to brain for energy. It is also the site for breakdown of proteins into amino acids to keep your body in good repair. Proteins from the liver are used in blood clotting.
Digestion
Your liver continually produces bile which is the chemical necessary for the digestive process as it helps breakdown fats. Bile salts help remove toxins.
Makes cholesterol
The liver converts fat cells into cholesterol, which plays a crucial role in building the walls of our cells and serves as an essential building block of our bodies. Approximately 20% of the cholesterol in your bloodstream originates from the food you consume, with the majority being produced by your liver.
Storage of vitamins and minerals
Hepatocytes, the major cells in the liver, are responsible for a variety of functions including carbohydrate, lipid and protein metabolism, detoxification, and immune cell activation to maintain liver homeostasis. These cells take and store vitamins and minerals from the blood including A, B12, D, E, K and minerals such as iron and copper.
These are just a handful of ways the liver supports our health. Because it is doing so many things, all the time, it is helpful to support it daily.
Ways to support liver health
Foods and spices:
- Beets –Beets are a natural blood cleanser, contain several key antioxidants, including the powerful glutathione. Beets also contain the compound betaine which They are a natural blood cleanser that stimulate bile flow and boost enzymatic activity.
- Artichokes – increases bile flow; +127% in bile secretion 60 minutes after taking artichoke extract tincture. Aids in digestion and promotes a healthy liver.
- Sulfur-rich foods support liver detoxification by providing it essential nutrients. Cruciferous vegetables broccoli, kale, cauliflower, and radishes also help the gallbladder by improving bile flow.
- Bitters foods and greens – These greens signal to the liver that bile production is needed to help digestion. Examples: frisee, dandelion greens, arugula, kale, mustard greens, collards, turnip greens, spinach, broccoli rabe, radicchio, chicory, endive, and watercress.
- Turmeric – this anti-inflammatory powerhouse contains the phytochemical curcumin. Curcumin stimulates phase II detoxification in the liver and increases glutathione a powerful antioxidant.
Herbal remedies:
- Ancient herbal remedies like Milk Thistle, Burdock root and Dandelion root support the gallbladder and liver. All found in tinctures and often times blended together.
- Dandelion/Dandelion root – enhances the flow of bile by increasing production and flow to the gallbladder. It also had a direct effect on the gallbladder by causing contractions and releasing stored bile. Dandelion root improves conditions such as liver congestion, bile duct inflammation, hepatitis, gallstones, and jaundice. It also contains inulin which promotes the growth of healthy gut bacteria.
I enjoy Roasted Dandelion Root tea from Traditional Medicinals. A delicious Liver Support tea is from Gaia.
Lifestyle shifts:
- Break with Booze – Any break will help, but some research is showing that liver function begins to improve in as little as two to three weeks. Taking a break can protect your brain and keep your body burning fat. When one drinks alcohol, the liver cannot burn fat because the liver prioritizes alcohol so it doesn’t poison brain.
- Reduce sugar intake – Sugar is a toxin and is root issue of many digestive and inflammation issues. It also overwhelms the liver and gets converted into fat. It cannot distinguish between alcohol and sugar. Any excess glucose in the blood is turned into fat cells. The liver is one of the places in our bodies that stores this excess fat. According to Washington Post, “millions are affected, and researchers in the journal Clinical Liver Disease estimate that 5 to 10 percent of all U.S. children have nonalcoholic fatty liver disease — making it about as common as asthma.”
- Reduce stress – reducing cortisol levels in the body allows the liver to function properly. Deep belly breaths and other forms of meditation can lower stress.
- Evaluate products used on the body and in the home to see where you can reduce your toxic load. Again, The Environmental Working Group is an excellent resource to review your items and even have a section where you can check if your cosmetics are clean.
Supporting other detox pathways of the body
By keeping detox pathways clear, the liver and all other systems responsible for waste removal work more efficiently.
- Drinking enough water daily and adding minerals/electrolytes helps cellular waste transfer. A target amount of water to consume should be ½ body weight, daily. Staying hydrated filters waste, removing toxins that may have overwise, been recycled in the body.
- Many people support sauna as an effective method for detoxification. With an average of 23 square feet of skin, individuals have ample surface area to eliminate sweat, which has been demonstrated to expel heavy metals. Sauna induces a cardiovascular experience, facilitating blood circulation and activating the lymphatic system, crucial for detoxification. If sauna access is unavailable, a hot bath can also stimulate blood flow and activate the lymphatic system to support detoxification.
- Dry brushing, an ancient technique employed by Egyptians, Greeks, and utilized in traditional forms of medicine such as Ayurveda and Chinese medicine, invigorates the skin and stimulates the lymphatic system. Numerous videos demonstrate various techniques for dry brushing, making it an excellent tool for exfoliation as well.
- Holistic practitioners also recommend castor oil packs to support liver health. Applying castor oil topically to the belly/liver area and wrapping the area with a cloth facilitates absorption over an extended period. Ricinoleic acid, present in castor oil, possesses anti-inflammatory and analgesic properties. It penetrates the skin and stimulates lymphatic circulation, aiding in the removal of toxins and waste products from the liver.
Prioritizing the health of your liver is an investment in your overall well-being. By incorporating simple yet effective practices into your routine, such as mindful dietary choices, and targeted detoxification methods, you can support your liver in performing its best. Your liver deserves the best care, so treat it kindly and thrive! I hope this information is helpful and empowers you to take better care of your liver. Here is a helpful guide including a good visual to how the liver works.
