Love your liver!
Ever feel like you need a nap after eating a big Christmas lunch?
Feeling sleepy after a rich meal can be a sign that your liver is a bit sluggish and in need of some support.
The liver is a hard-working organ, responsible for the breakdown, metabolism and detoxification of fats, hormones and toxins (dietary and environmental).
When we overindulge and eat foods high in fat, sugar or processed ingredients, our liver has to work extra hard to process these foods.
I’m not saying you should only eat salad for Christmas or say no to dessert, but there are things you can do throughout the holiday season (and beyond) to support your liver and help it to function as effectively as possible.
Tips for improving your liver function
Increase your fibre intake – fibre assists in moving waste out of the body and studies suggest that dietary fibre may also increase antioxidant and detoxification enzyme activity in the liver
Stay hydrated – dehydration reduces liver function
Reduce alcohol, coffee, sugar and processed foods – these foods place strain on the liver and can lead to liver damage and disease
Replace “bad fats” with healthy fats (e.g. oily fish, avocado, olive oil, nuts and seeds) – these fats are high in omega-3 fatty acids which are thought to help to reduce fat in the liver
Consume foods that support the liver and increase bile production: Dark leafy greens, e.g. spinach, rocket
Oats
Broccoli
Green tea
Grapefruit
Blueberries
Beetroot juice
Cruciferous vegetables, e.g. broccoli, cauliflower, cabbage
Nuts
Fatty fish
Garlic
Olive oil
Reduce your exposure to toxins in the environment, e.g. cleaning and skin care products, pesticides, herbicides, heavy metals
Exercise regularly and maintain a healthy weight
Try diaphragmatic breathing exercises – this form of breathing massages the liver, stimulates bile production and is believed to activate the liver’s detoxification pathways
References
Biotics Research, 2022, ‘5 ways to promote bile production to optimise nutrition’, Biotics Research Corporation, viewed 30 November 2022, USA, https://blog.bioticsresearch.com/5-ways-to-promote-bile-production-to-optimize-nutrition
Cabot Health, 2022, ‘Are you feeling the effects of overindulgence?’, Cabot Health, viewed 30 Novembe 2022, https://www.cabothealth.com.au/feeling-effects-overindulgence/
Fusion Health, 2022, ‘Sluggish liver’, Fusion Health, Australia, viewed 30 November 2022, https://www.fusionhealth.com.au/fusion-health/health-concerns/liver-digestion-and-detox/sluggish-liver
Ihonor L, 2021, ‘Which foods are good for your liver?’, Healthily, UK, viewed 30 November 2022, https://www.livehealthily.com/nutrition/fatty-liver-diet
Jones T, 2021, ’11 foods that are good for your liver’, Healthline, New York, viewed 30 November 2022, https://www.healthline.com/nutrition/11-foods-for-your-liver
Kieffer DA, Martin RJ & Adams SH, 2016, ‘Impact of dietary fibres on nutrient management and detoxification organs: gut, liver and kidneys’, Advances in Nutrition, vol 7 no 6, 1111 - 1121