If you've read about how to improve your health, perhaps wanting to get rid of absent-mindedness, lethargy, or overweight, you probably came across information about cleansing (or detoxifying) the liver. Such terms can bring to mind the image of a clogged filter that needs to be cleaned. But in fact, a functioning liver does not need to flush out toxins from it.
In fact, detoxification is already one of the most important functions of the liver. It is logical that the liver is able to cleanse itself. Therefore, despite the words "liver cleansing" and "detox" so popular in the wellness literature, the phrase "liver support " is better suited to describe a diet and lifestyle that optimizes liver function .
You can call it whatever you like. The bottom line is that taking care of the liver is extremely important for the health of the whole organism.
Why is liver health important?
We live in a toxic world. The body has to contend with a steadily growing toxic load. Toxins can enter the body in the form of pesticides, household dust, air pollution, chemicals in the water supply, hormones injected into animal meat, artificial ingredients in processed foods, or harmful substances in cosmetics, lotions, and shampoos.
When toxins enter the body and enter the bloodstream, they are carried to the liver. The liver then proceeds to sort out what should go out and what should stay. More precisely, it determines what needs to be neutralized and eliminated, and what needs to be skipped in order to provide the body with nutrients.
However, eliminating toxins is not just a filtering process. Elimination of toxins occurs in two stages. In the first step, liver enzymes bind to toxic substances and convert them into safer compounds. Then, in a second step, the liver adds molecules to these compounds to make them water soluble (so they are more stable and easier to transport).
Glutathione is the most important helper of the liver in the second stage. Glutathione is made up of three amino acids ( cysteine , glycine and glutamine ) and is used by the liver to bind to toxins and remove them from the body.
Glutathione is one of the most powerful antioxidants produced by the body . As an antioxidant, it fights free radicals - unstable oxygen molecules that are synthesized during normal metabolic processes in the body. In an attempt to restore stability, these oxygen molecules try to strip electrons from surrounding molecules, which causes new free radicals to form. As this process spreads, cell damage can occur. It is believed that this is the path to aging, as well as to the development of infections and diseases, including cancer.
Since glutathione is produced by the liver, it becomes clear why liver support should be your main health concern. When the liver is challenged to deal with a large toxic load on a regular basis, its resources can become depleted. This can lead not only to a decrease in glutathione stores, but also to a violation of other liver functions. The liver also performs other important functions: it produces bile (which is essential for the digestion of fats), stores iron and vitamins , disposes of old red blood cells, and converts stored sugar into a form the body can use for energy when needed.
Ways to support the liver
Here are some healthy lifestyle principles that can improve liver health.
Sports
Exercise reduces the burden on the liver, as the skin is another pathway for detoxification. With increased sweating, more toxins are excreted through the skin, which reduces the load on the liver.
Stress management
Cortisol is a stress hormone. It is also responsible for homeostasis, or a balanced state of the liver. Excess cortisol can upset this balance.
Reducing alcohol consumption
The liver can only break down a small amount of alcohol per hour. Drink in moderation, meaning no more than one drink per day for a woman of average height and two drinks per day for a man of average height. The standard serving of alcohol is 150 ml of wine, 360 ml of beer or 45 ml of spirits.
A balanced diet rich in nutrients
Reduce your intake of trans fats, saturated fats, and hydrogenated fats, as these increase the risk of fatty liver disease. Saturated fats are found in deep-fried foods, dairy products, and red meat (although grass-fed beef has less saturated fat than grain-fed beef). Limit your intake of refined sugar and high fructose corn syrup. Because these types of sugars can only be processed in the liver, avoiding them can reduce the burden on the liver. You can also add foods that support normal liver function.
Liver Friendly Foods and Supplements
Glutathione Boosters
Green tea , fish oil and resveratrol contain substances that activate genes responsible for the synthesis of glutathione . Cruciferous vegetables (such as broccoli, cabbage, and cauliflower) increase glutathione production. Garlic and onion contain sulfur necessary for the synthesis of glutathione.
Selenium
Selenium is a mineral that enhances the liver's ability to process glutathione. It can be found in supplement form or in foods such as turkey, sardines, and Brazil nuts .
Vitamin E
Vitamin E is an important antioxidant that helps metabolize glutathione. Foods rich in vitamin E include: almonds , avocados, and spinach.
Vitamin C
The well-known antioxidant vitamin C in conjunction with glutathione is involved in the removal of water-soluble toxins from the body.
N-Acetylcysteine
N-acetylcysteine is the amino acid precursor of glutathione. It helps restore the supply of glutathione in the liver.
Alpha Lipoic Acid
Alpha Lipoic Acid is an antioxidant that is also a precursor of glutathione.
Green tea
Green tea is rich in catechins, antioxidants that improve liver function.
Fermented foods
Kefir, kimchi, kombucha , sauerkraut, and other fermented foods contain probiotics , good bacteria that are good for the digestive system and intestinal mucosa. When harmful substances remain in the gastrointestinal tract without entering the bloodstream, this reduces the toxic load on the liver. Such toxins are then simply excreted in the feces.
Beet
The substance betaine contained in the beet is involved in the process of removing toxins, as well as in the breakdown and removal of fat residues from the liver.
Green leafy vegetables
Green vegetables such as kale, romaine lettuce, spinach, arugula, collard greens, and dandelion greens are high in chlorophyll , which enhances bile production, helps purify the blood, and neutralizes heavy metals, pesticides, and toxic chemicals that burden the liver.
Legumes
Choline , found in legumes , is used by the liver to prepare fat before it is distributed throughout the body. So choline helps prevent the accumulation of fat in the liver.
Omega 3
Fish oil and krill oil contain omega-3 fatty acids , which have been shown to reduce fat and reduce inflammation in the liver in patients with nonalcoholic fatty liver disease. Thus, omega-3 supplementation can improve liver function and reduce inflammation.
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