How to look after your liver

The liver is the organ of detoxification, but it also contributes to hormone manufacture, bile secretion (to emulsify fats), cholesterol production and blood sugar balance. Without adequate liver function you may experience bloating after meals, indigestion (especially after fatty meals), rise in serum cholesterol, and improper absorption of fat soluble vitamins such as A, D, E and K. Suboptimal liver function is responsible for complaints like polycystic ovarian syndrome (PCOS), endometriosis, and acne vulgaris.
Here's what you should avoid.:

• - Deep fried foods that contain trans-fats.
  
  - Too many processed foods that contain preservatives and harmful  fats.
  
  - High glycemic index foods, such as pastries, cakes and confectionery as well as high fructose corn syrup found in most processed foods. They raise insulin level, LDL and promote a fatty liver.
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  - Long- term stress will affect receptors on the cells and make them less responsive to hormone signalling. Chronic elevation of stress hormones such as cortisol will generate insulin resistance. 

Beneficial foods for your liver, chiolesterol and sex hormones:

• Avocadoes contain healthy fats, sitosterols, minerals (magnesium and potassium) vitamins (E, A) and phospholipids which promote liver function and healthy cholesterol levels. You can use an avocado as a spread with feta on a wholegrain toast for breakfast. It is delicious!

 

• Sesame, linseeds, and sunflower seeds. They contain lignans and phospholipids which emulsify dietary fats and work along with bile to facilitate their digestion.

 

• Wholegrains, vegetables and legumes. They are rich in fibre, which helps fat digestion and elimination through the bowels. Whole oats (not quick oats which are too processed and contain fewer nutrients), brown rice, buckwheat and quinoa are example of beneficial grains. Legumes such as lentils, chickpeas, and beans help lower cholesterol levels, hence are not only beneficial for the liver but for circulation as well.

 

• Beetroot and artichoke promote liver drainage and bile secretion.

 

• Bitter foods, such as rocket salad, dandelion leaves and mustard greens encourage digestive juices and again bile production from the liver. They are very beneficial to have at the beginning of a meal.

 

• Bone broths (see the recipe in diet and lifestyle section). They are recommended in any gut healing protocol since the amino acids in bone broth are essential nutrients for intestinal cells and promote repair of the intestinal lining. Glycine and glutamine are important amino acids in bone broth that also participate to liver detoxification.

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• Eggs are a great source of choline, an amino acid that is essential for liver detoxification. They also contain omega-3 fatty acids,  and antioxidant vitamins A and E.

• Good tips:
  • If feeling nauseated, have a non-treated lime peel in a cup of hot water, and let it stand covered for 15 minutes and sip slowly. It will pick you up quickly.
  • The herb st Mary' thistle (Silybum marianum) protects against liver damage and has shown benefits in reducing liver enzymes in clinical studies. 
  • Eggs are a great source of choline, an amino acid that is essential for liver detoxification. They also contain omega-3 fatty acids,  and antioxidant vitamins A and E