💁♀️We're all about that Liver Loving Lifestyle 💁♀️
It's no surprise after discussing Liver Health, and things that over load the Liver over the past couple of days, that we are following you up with an article about alllll the ways which you can show your Liver some love! If we can maintain our liver health - then the reward you will reap is Health!
In this article, I want to explore foods with you that will help to support liver function and in particular, aid in liver detoxification (getting rid of the nasties!) and therefore, helping your liver function at its best. The foods listed below are known to help with boosting liver function which in turns help with the general health of your liver and your body.
So lets have a look;
*Vegetables - Vegetables high in glucosinolates. Glucosinolates are converted into two types of reactive compounds which work together as powerful stimulants for the livers detoxification pathways. Glucosinolates are found in vegetables in the 'brassica' family and includes vegetables like Broccoli, Kale, Cauliflower, Brussels, sprouts and cabbage varieties. Eating these foods at least 3 times per week as advised by Dr Cris Beer, will help give your liver a much needed boost. Foods high in sulfur will also help your liver with the detoxification process. Sulphur is found in foods such as onions and garlic. Vegetables like red cabbage, pumpkin, carrots, beets and capsicum that have darker pigments are also suggested to help with liver health.
*Fruits containing Ellagic acid such as raspberries, grapes (red), oranges and lemons.
*Herbs & Spices - Rosemary, Fennel Seed, Celery Seed, Cumin, Dill & Turmeric. It is also suggested that Dandelion helps in the production of bile and therefore aids in liver detoxification.
*Proteins - Sources of protein like lean meats, sprouted legumes, and buckwheat are fantastic to support liver function.
🧘♀️Lifestyle🤸♂️
As well as foods to eat to help that amazing organ function at its best, there are also lifestyle changes we can make that can help our liver, instead of hinder it.
While Moderation is key, you want to avoid falling into a 'bingeing' style of moderation (refer back to our previous article 'Liver Overload' https://naturallynourishedcollective.com/…/26/liver-overload) - The best approach is to include the things that should be had in moderation (the things that you just can't give up) in small amounts. However there are things that should NEVER be incorporated, even in small amounts due to their toxic nature and are harmful for the body to have in any amounts. These are things such as Smoking and Illicit Drugs. If you or a loved one struggles with addiction abuse, consult your doctor to find the best way to approach quitting, safely.
Dr Cris Beer recommends following the 80:20 rule. "When it comes to food, think 80:20. 80% of your diet should be made up of fresh, unprocessed foods such as ... fruits, nuts & seeds, eggs and lean meats. The other 20% of your diet can be all the other things you love to eat but in moderation".
🤤Learn to Listen to your hunger cues! 🤤
Many people these days over eat due to the availability of foods. With marketing constantly shoving upsized meals in our faces, we have all fallen victim to 'eating more because its better value'. This places a massive over load on our liver. And in fact, this can actually contribute to liver disease without us actually even eating 'bad' foods.
Listen to your hunger cues to try and avoid becoming ravenously hungry which is when we tend to overeat. With this, also try to avoid eating when you are not hungry. This includes emotional eating - try and find a healthier outlet for dealing with your emotions such as talking to a friend, going for a walk, taking up a hobby or doing something you enjoy.
Hydrate Well!
One of the simplest and most effective things you can do to care for your liver is drink plenty of water. Drinking at least 2 litres a day of preferably filtered water (or more if its hot and you're perspiring) can help your liver flush away toxins and function better. As a gauge, check your urine. The colour of your urine can tell you how hydrated or dehydrated you are. The darker the urine is, the more dehydrated you are. It should be relatively clear. Keep in mind if you are taking various vitamins this may change the colour of your urine.
🐟Healthy Fats!🐟
So many of us have become 'fat-phobic' because of the governments previous understanding of nutrition. But its important to understand and accept that fats play a vital role in body function. everything from organ function, brain function, alllll the way to liver function (yes im aware they're all organs haha)
Surprisingly enough, you can actually become fatty acid deficient, symptoms of which include - dry & itchy skin, eczema, joint pain, low mood, reduced immunity, hair loss, and mild memory loss. It's important to remember that moderation is key though as you can certainly have too much of a good thing.
The best types of fats for liver function are Monounsaturated Fats and Polyunsaturated Fats (including omega 3's & 6's)
You can find Monounsaturated fats in;
*Avocados, *Olives, *Nuts (Almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews) *Natural Peanut Butter
You can find Polyunsaturated Fats in;
*Walnuts, *Sunflower Seeds, *Sesame Seeds, *Safflower Seeds, *Pumpkin Seeds, *Flaxseed, *Evening Primrose Oil, *Lecithin, *Spirulina, *Fatty Fish (Salmon, Tuna, Mackerel, Herring, Trout, Sardines). Polyunsaturated Fats are often deficient in Western Diets which contributes to a lot of disease, especially those that are based around cognitive function such as Parkinson's, alzheimers, dementia etc.
They play a vital role in cognitive function, prevent and reduce the symptoms of depression, ADHD and bipolar disorder, Protect against memory loss and dementia, Reduce the Cris of heart disease, stroke and cancer, Ease Arthritis, Joint Pain, and inflammatory skin conditions, Support Healthy Pregnancy, Help you battle fatigue, sharpen your memory and balance your mood.
🍻Alcohol🍻
So many of us overindulge and drink way too much. Binge drinking is excessively common around the world and generally starts from a young age. It is a good idea to familiarise yourself with safe drinking standards to ensure you are living your best life. For a woman the 'safe limit' as set by the government is no more than one standard drink per day (100mls) with two alcohol free days during the week and no more than 2 standard drinks for men (total of 200mls daily) with 2 alcohol free days in a row. Ideally these alcohol free days will be in a row to give the liver a good rest.
☕️Caffeine ☕️
There are some benefits to caffeine but there are also many drawbacks. Up to 200mg of caffeine can stimulate the liver to aid in detoxification however consuming above this can cause liver damage. So try not to exceed 2-3 cups per day.
⛹️♂️Exercise ⛹️♂️
Last but certainly not least is exercise.
Exercise has been shown to aid in liver function by improving the bodies usage of fats and glucose. This is ideally included into your weekly lifestyle. Try exercising for at least 30 minutes a day. Even a brisk walk can help.
Thanks for tuning in to our Love your Liver Articles. We hope that they have helped you understand and appreciate this amazing organ just that bit more!
If you think that you may benefit from a detox, we recommend heading over to Dr Cris Beers website and following her Liver Detox Plan. It is safe and researched.
Source: Dr Cris Beer BBioMedSci, MBBS (hons), FRACGP, member ACNEM, member AIMA, Cert IV in Fitn
