21/02/2022
Our liver is one of the most hard working organs in our body. It performs over 500 functions, including:
Filtering the blood that comes through the digestive tract before sending it to the rest of the body
Producing bile to use to break down fats and carry away waste
Producing proteins for blood plasma
Making cholesterol for hormone production such as our s*x hormones and Vitamin D
Detoxifying chemicals and metabolising drugs
Detoxifying hormones such as estrogen once they have been used, to send to the intestine for excretion (this is why Tip #3 - having daily bowel movements- is so important)
Converting inactive T4 thyroid hormone to the active T3 form
Storing glucose in the form of glycogen to use in times of exercise or fasting
A sluggish liver can present itself with symptoms such as fatigue, headaches, skin problems, digestive issues, dark circle under the eyes sensitivity to smells, sleep disturbance, thyroid issues and hormonal imbalances.
When it comes to hormonal function, optimising liver function is key. Whilst many of us may feel like the best way to address this is to do a liver cleanse or detox regimen, I find that nourishing the liver and giving it what it needs to function optimally is a gentler and effective approach. Think about it: if you were burnt out from working overtime for months, would you rather have an all expenses paid holiday where you rested and was fed great food every day, or be sent to a clinic where you were starved and purged for a week? Catch my drift? Let’s have a look at what we can do on a daily basis to help our liver function optimally:
Consume adequate protein: the liver needs certain key amino acids in order to perform (phase 2) detoxification effectively, namely glycine, taurine, cysteine and glutamine. The most bioavailable sources of protein are animal foods such as eggs, good quality dairy, fish and seafood, grass fed meat (ideally gelatinous cuts such as ox cheeks, ox tail, lamb neck etc as they are higher in collagen), bone broth, gelatin, and organ meats.
Ensure you are eating enough carbohydrates daily: one of the many functions of the liver is blood sugar balancing, as well as storing glucose in the form of glycogen for energy. It is vital that we consume enough carbohydrates so that our glycogen stores are replenished and our liver is able to focus on all its other vital functions. The best sources of carbohydrates to include are ripe/ cooked fruit (full of minerals as well as glucose and fructose), root vegetables and squashes, and - if tolerated - properly prepared grains.
Include good quality fats such as butter, ghee, coconut oil, egg yolks, good quality dairy - these contain fat soluble vitamins such as Vitamin A, D, E and K which are vital for optimal liver function.
Bitter foods and herbs such as rocket, artichokes, chicory, dandelion and gentian help to trigger the production of bile which can aid digestion. I love taking a herbal bitters tincture to support digestion and liver health when needed.
Include Magnesium in the form of magnesium rich foods (well cooked leafy greens, cacao, dark chocolate, salmon, milk), Epsom salt baths, topical magnesium oil. Magnesium is a cofactor for many processes in the body, one of which is liver detoxification.
Avoid taxing the liver with regular alcohol consumption or chemicals in household and personal products.
Consider a castor oil pack for liver health. I have a blog post on this coming soon!
