Our liver is a powerhouse organ that works 24/7 to process everything we eat, drink, breathe in or apply to our skin. It filters harmful toxins and chemicals from our blood, helps maintain healthy blood sugar levels, regulates clotting factors, aids in digestion and so much more. It’s the engine that drives essential systems all over the body – which makes it critical we keep it in good working order.
While alcohol use is often the first thing many think of when it comes to liver disease, it’s actually Type 2 Diabetes and obesity that contribute to the most damage. In Canada, non-alcoholic fatty liver disease is the most common liver condition affecting over 7 million Canadians.
When we consume too many calories our liver can’t keep up. It loses the ability to process and absorb the excess calories which causes fat to build up in the liver. Once our liver function is compromised we’re unable to properly process hormones, our detox pathways are compromised and our cells slowly stop working, eventually leading to cirrhosis or scarring of the liver.
The good news is our liver is resilient. It can continue to function even if two-thirds of it is damaged and can repair itself if treated early – but it needs our help!
Supporting Liver Health
Weight management and blood sugar regulation are key, so stabilizing both of these is essential to preventing and reversing early liver disease. How can this be achieved?
Slow and steady weight loss. About 1-2lbs per week is optimal.
Avoiding foods high in fat, salt and sugar. Processed and packaged foods often contain high amounts of all three.
Maintaining a healthy diet. Focus on vegetables, fruits, beans and healthy animal protein.
Eat fiber rich foods every day. This helps to lower cholesterol and stabilize blood sugar.
Drink plenty of water. 0.5-1oz of water per pound of body weight each day.
Move your body. Daily exercise like walking, biking, swimming and stretching are all great options.
Supporting our liver through food
What we choose to consume can have a dramatic affect on our health, and this is especially true when it comes to our liver. So, what foods does your liver like best?
Oatmeal. It’s high in fiber which helps to decrease cholesterol. Oatmeal also contains molecules called beta-glucans which help modulate the immune system and fight inflammation. This can be very helpful for patients struggling with obesity and type 2 Diabetes
Berries. Darker berries like blackberries and blueberries, in particular, contain high amounts of polyphenols which are antioxidants and protect the liver from damage
Cruciferous Vegetables. Broccoli, cabbage and brussel sprouts all contain a molecule called Indole-3-Carbinol. This molecule helps the liver metabolize hormones, medication, toxins and carcinogens.
Green Tea. It contains a compound call EGCG (epigallocatechin gallate) which is a potent antioxidant and protects cells from damage.
Nuts. Nuts contain healthy fats and vitamin E which can help to decrease inflammation in the liver.
Fatty Fish. Salmon, mackerel and tuna all contain essential fatty acids, Omega-3, which helps to decrease inflammation and modulate liver enzymes.
Garlic. Garlic contains a compound call Allicin which helps with liver detoxification.
Apples. High in both fiber and polyphenols, apples double support for the liver!
Avocados. These contain high amounts of glutathione which is an essential antioxidant that protects the liver against oxidative damage.
Ginger. Ginger contains a compound called gingerol which is a strong anti-inflammatory and antioxidant.
As the engine that keeps our body going, the liver is affected by everything we choose to consume, which means if we want to keep it operating at its best – healthy choices are key.
As always, if you have further questions on how you can best support your liver health, please talk directly with your Naturopathic Doctor or other primary healthcare provider.
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