How to Protect Your Liver This Silly Season
Written by Pernille Jensen, Naturopath, Clinical Nutritionist, Herbalist. Founder at The Gut Cø
Navigating your way through the next few weeks without having to feel the slump or seeing your skin deteriorate all comes down to how you protect your liver.
The liver has many functions and one of them is to process the nutrients absorbed from the small intestines. The liver releases bile into the small intestine, which plays an important role in digesting fat and some vitamins
Here is how to make up for the silly season’s inevitable damage:
1 eat these foods
Grapefruit is rich with antioxidants, vitamin C, folate and potassium, which all aid in the detoxifying process, help control body weight and help protect the liver by increasing its efficiency and reducing inflammation.
Berries: Eat a variety of fresh or frozen organic berries including cranberries, blueberries, raspberries, strawberries and blackberries as they help protect the liver from damage and may improve antioxidant responses.
Grapes: Red and purple grapes have high levels of resveratrol that can protect the liver from damage, fight inflammation and increase antioxidant levels. Beetroot Juice: Several clinical studies and research studies indicate that beetroot contains powerful antioxidant, anti-carcinogenic and anti-inflammatory properties and can help protect the liver from oxidative damage. As a bonus, it is low in calories and packed with vitamins and minerals.
Cruciferous Vegetables:Mustard greens, broccoli, cabbage, cauliflower, radish, bok choy and Brussels sprouts and other cruciferous vegetables help protect the liver from damage and may increase the natural detoxification of enzymes.
2 drink this
Drinking dandelion root tea will help the liver remove toxins.
Tea: Both green tea and black tea may improve fat levels in the liver and improve enzyme activity. If you are sensitive to caffeine, limit your servings of tea to two or three cups each day
Coffee: Coffee is associated with lowering the risk of cirrhosis in people with chronic liver disease, and it may help reduce the risk of liver cancer.
3 avoid these foods
These foods are toxic and add an extra burden on the liver:
Processed foods
Vegetable oils
Fried foods
Preserved or fatty meats
Artificial sweeteners
Sugary foods, white processed sugar and sodas
4 take a fish oil supplement
Take 1,000 milligrams of a high-quality fish oil supplement daily to improve liver function.
5 milk thistle
Take 150 milligrams of milk thistle (herb) twice a day to help detox the liver and protect against chronic liver disease. Silymarin, a milk thistle extract, has long been studied for its liver-protecting and detoxing properties across the globe.
6 manage stress
Stress exacerbates liver disease as it can cause an inflammatory response in the liver. Stress may even increase the risk of a certain type of liver cancer called hepatocellular carcinoma.
Stress is a part of everyday life and learning to manage it is a journey . Creating a stress-busting plan is essential; yoga, meditation, prayer, daily exercise, music therapy, certain essential oils and even just taking a walk outdoors may help reduce your stress. Personally, I like to cook with the music really loud in the back ground.
7 reduce toxin exposure
As the liver is responsible for processing and flushing toxins from the body, it is imperative to limit your exposure to pesticides and other chemicals. Choose organic fruits and vegetables, wild-caught fish, grass-fed lamb and beef and cage-free eggs whenever possible. In addition, be mindful of the cleaning products, aerosols and insecticides you choose to use in your home.
8 exercise
Daily exercise not only helps to fight stress and improve cardiac health, researchers have identified that it also helps reduce inflammation and oxidative stress in the liver.