Liver Loving January
See ya, so long, goodbye 2023! January and the new calendar year are officially here. Many of us may be contemplating fresh goals, habits or intentions that we would like to kickstart in 2024. Others may be considering what things, habits, or beliefs they are ready to let go of this year. Some of us may do a bit of both; an inventory of what we would like to welcome more of this year and what we would like to let go of to make space for the new. It can help us organize our thoughts and serve as a beneficial mental health exercise to literally fold a piece of paper in half (two columns), write “More” on one side, and “Less” on the other, brainstorming and recording what we seek and are aiming towards.
Fun fact: people who write down their goals are 42% more likely to be successful.
A few common “resolutions”, “goals”, “habits”, or “intentions” include things like getting in shape, losing weight, stressing less, saving money, and being healthier. It is important to aim at specific targets rather than generalized ideas of what these desires may look like and how they will manifest. It is routinely brought up amongst our staff that while nutrition and mindful supplementation are keys to our well-being, we must first and always look at how our cells, organs, systems, and ultimately bodies are clearing out waste and debris and how they are able to assimilate and digest the nutrients that we invest our time and money into feeding them. If the nutrients and supplements do not have anywhere to go or cannot be utilized, then that will halt our progress in its tracks. For the month of January, we encourage you to pause and consider how you may support your detox organs and pathways, especially after the indulgences of the holiday season.
What is the liver?
The liver is the body’s primary organ for detoxification. Overall, its function is to make sure that the body absorbs everything it needs and dumps/clears everything it doesn’t need. It plays an essential role in all aspects of metabolism. This includes the metabolization of proteins, fats, and carbohydrates which provides energy and nutrients. The liver helps assimilate and store fat-soluble vitamins (A, D, E and K). It acts as a storage chamber for vitamins, minerals, and sugar as well as extra blood, which can be released quickly when needed. It filters the blood and helps remove harmful chemicals and bacteria. It creates serum proteins that maintain fluid balance. The liver creates immune substances like gamma globulin. It is known to produce bile which breaks down fats. It creates cell structures like phospholipids and cholesterol. It serves a role in the maintenance of electrolyte and water balance. Most importantly, it detoxifies the body by breaking down waste products, including excess hormones, and excreting them in the urine. The burden of excess hormones including adrenalin as a result of our fast paced modern lifestyles can be stored by the liver for upwards of a year, adding fuel to emotional imbalances like depression and anger and stress-related imbalances such as immune-system depression. Estrogen and testosterone are also metabolized by the liver. If it is overburdened or overworking, you are likely to experience low energy levels since a lot of the body’s energy resources are required to support detoxification.
With a job description like that, you may be wondering how you can support the largest gland and second largest organ in your body.
Our top more suggestions for the liver are:
- Move your body and get those steps in. Consider a moderate walk after a meal that is rich in fat. This encourages the fat to move through the body and facilitates its processing and emulsification by the bile. Excessive amounts of fat and protein are difficult for the liver to break down because they make the liver work harder to produce bile and other digestive enzymes. This may further be supported by eating more readily assimilated complex carbohydrates including vegetables and legumes for their nutrients and fibre content.
- A multi-vitamin like Whole Earth and Sea Womens Multi or Whole Earth and Sea Mens Multi or greens supplement such as Younited All-In Superfood or Naka Vital Greens (staff favourites) can offer additional support when our regular diets are lacking. Betaine, choline, methionine, vitamin B6, folic acid, and vitamin B12 can help support liver function by promoting the flow of fat and bile to and from the liver.
- Drink at least 1.5 litres of water daily.
- Supplements including milk thistle aid in blocking liver toxins from entering liver cells and by boosting the liver’s glutathione content St Francis Milk Thistle Veggie Caps St Francis Milk Thistle Tincture Liver Life Revitalizing Liver Tonic Bioray, ginseng to enhance liver function and blood filtration Natural Factors Panax Ginseng, licorice extract to help decrease elevated enzymes in the liver AOR DGL-760, and curcumin Natural Factors Double Strength Theracurmin can enhance liver function and aid the liver in detoxification reactions.
- Antioxidants including Vitamins A, C, and E from whole foods or supplements act as natural defense mechanisms to keep free radical damage at bay. Free radicals are molecules that are highly reactive to certain parts of healthy cells and contribute to tissue damage.
- Liver cleansers including fruits and raw vegetable juices.
- Liver builders including nuts and seeds as well as iron-rich and B-vitamin rich foods.
- Liver protectors and enzyme builders including garlic, ginger, and sulfur-containing foods like cabbage, brussels sprouts, and broccoli.
Our top less suggestions for the liver are:
- No smoking.
- Consuming little or no alcohol.
- Limiting caffeinated foods and beverages.
- Keeping the use of refined sugars to a minimum.
- Staying away from harmful chemicals like cleaning solvents and pesticides.
- Being mindful of daily fat and protein intake.
Top foods for supporting a healthy liver:
- Sulphur-containing foods such as garlic, legumes, onions, and eggs
- Soluble fibre foods such as oat bran, apples, and legumes
- Cabbage family vegetables such as broccoli, brussels sprouts, and cabbage
- Herbs and spices such as turmeric, cinnamon, and licorice
- Cleansing foods including artichokes, beets, carrots, and dandelion greens
- Green foods including wheat grass juice, barley juice, chlorella and spirulina
- Citrus fruits such as grapefruit and lemon as well as blueberries and cranberries
A final note as we embark on the new year from Ellen Goodman, “We spend January 1st walking through our lives, room by room, drawing up a list of work to be done, cracks to be patched. Maybe this year, to balance the list, we ought to walk through the rooms of our lives… not looking for flaws, but for potential.”
The content in this post is for information purposes only and is not intended for self-diagnosis or self-treatment of conditions that your health care practitioner should assess. The products discussed may not be suitable for you. Always read and follow the label.
For additional liver health recommendations, you are always welcome to visit us in-store at 317 Brock Street S Whitby, ON L1N 4K3.
On behalf of all staff we wish you good health, love, and prosperity in 2024.
References:
Hobbs, C. 1986. “Natural Liver Therapy Herbs and Other Natural Remedies for a Healthy Liver”. Botanica Press.
Murray, M. 2015. “Supporting a Healthy Liver”. <https://www.alive.com/health/supporting-a-healthy-liver/>
Image: https://livercaremumbai.com/keep-your-liver-healthy-with-these-simple-tips/