If you’ve been extra indulgent lately, or feeling sluggish and tired, it might be time to show your liver some love. Try out these six small changes for a couple of weeks! You might just be surprised by the difference in how you feel.
1. Abstain from alcohol
Why cut it out?
The liver processes the alcohol you drink. The first step of this process is to turn the alcohol into something called acetaldehyde. This substance is very toxic.1
If you only drink a little bit, the liver can easily deal with the acetaldehyde and turn it into something harmless. But if you drink a lot of alcohol it’s a challenge for the liver to keep up.
Instead
Drink plenty of water. Make it more interesting by adding fresh mint, lemon and/or cucumber!
2. Put down the processed foods
Why cut it out?
Processed foods tend to contain much higher levels of trans fats (a form of unsaturated fat that exists in animal fat and dairy) than whole foods. Not only that, but the type of trans fats found in processed food, known as industrial trans fats (i.e. ones which are created in the manufacturing process rather than naturally occurring) are much worse for us. These industrial trans fats increase storage of fat in the liver.2
Instead
It’s tempting to reach for processed foods when you’re short on time, so think ahead! Chop up fresh veggies and boil some free-range eggs for snacks, and try to plan ahead for meal prep when you know you’ll be short on time.
3. Cut back on caffeine
Why cut it out?
Caffeine, like alcohol, is another substance which your liver has to metabolise (break down), so if you’re trying to minimise the liver’s load its best to avoid caffeine. In traditional Chinese medicine (TCM), if your Qi (vital energy, pronounced ‘chee’) is deficient, coffee can make you feel agitated. There’s also the issue of dose – most of us consume a lot more coffee, tea and other caffeine-containing drinks and foods (like chocolate) than we might actually realise, so it’s best to cut it out where possible.
Instead
Try some herbal teas! There is a huge range of naturally caffeine-free teas widely available these days, or you could simply add some slices of lemon and ginger to a cup of hot water!
4. Stop the sweets
Why cut it out?
You probably know that you should be mindful of how much sugar you eat, but do you know why? Sugar causes inflammation in our bodies. Inflammation isn’t good for our organs, and that includes the liver.
Instead
Look for reduced-sugar recipes and opt for fresh fruit for dessert!
5. Refrain from fizzy drinks
Why cut it out?
Diet fizzy drinks are also not ideal for your liver health. The sugar in regular soft drinks can lead to increased fat deposits in the liver, while the artificial sweeteners in diet drinks are another compound your liver has to process when you’re trying to reduce the number of substances it has to process.3
Instead
Buy a machine to make your own fizzy water at home! Add fresh fruit for a fun twist.
6. Consider herbs traditionally used to support liver health
Milk thistle is traditionally used as liver tonic in Western herbal medicine. It supports the liver’s natural detoxification processes and also has antioxidant properties.
Meanwhile, in traditional Chinese (TCM) medicine, schisandra is traditionally used to support liver health. In particular, bupleurum is traditionally thought to regulate the flow of liver qi (vital energy) when it’s obstructed or has become stagnant in TCM. These herbs are often used with citrus peel, which is traditionally taken to support the liver’s natural detoxification mechanisms by supporting bile production and flow in TCM.
Find these herbs and more in Fusion Liver Tonic – available now at Great Earth.
Always read the label. Follow the directions for use. If symptoms persist, worsen or change unexpectedly, talk to your healthcare professional.
References:
Setshedi M, et al. Ox Med Cell Long 2010;3:178-185.
Oteng AB, et al. Adv Nutr 2020;11(3):697-708.
Nseir W, et al. World J Gastroenterol 2010;16(21):2579-2588.
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