One of the best helpers a digestive system can ever get is probiotics. These tiny beneficial bacteria get right to work shifting the balance of power in the gut from harmful bacteria back towards healthy flora and fauna. Probiotics are readily available in fermented foods like small beans cooked over 3 days, sauerkraut, kimchi, and pickles. Consume in small amounts once during the day. Fermented items such as kombucha, miso, and kefir should be rarely consumed since they can easily overload the liver function especially when it is already damaged.
Many people initially feel hesitant or resistant to attempt a liver detox because the whole process just sounds unfamiliar and perhaps complicated. But as these six tips show, it is actually quite easy to help the liver detox!
Plus, there are so many other benefits that come along with adding these six simple tips to daily life that it can almost seem like a no-brainer to give them a try. For more information about simple ways to detox your liver, reach out to Advanced Health today.
Allow our team of certified integrative physicians and practitioners to help you achieve your best health - for your liver and your whole body.
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Learn more about the surprising early warning signs! The symptoms of adrenal insufficiency usually begin gradually and can be easy to miss because they are so common. Learn more here! Open and available for virtual telehealth and in-person appointments. Book Now! Author Dr. Payal Bhandari M. Here, discover the simple, safe, and effective ways to help your liver do its job better—and support your overall health in the process. The liver is a workhorse.
It's your body's primary filtration system—it converts toxins into waste products, cleanses your blood, metabolizes nutrients and medications, and produces proteins. And while a healthy liver naturally cleanses itself, it might not necessarily be functioning optimally if it's constantly faced with dietary and environmental toxins.
More than ever before, our bodies are bombarded with stressors, from pollution to chemicals in skin care products to preservatives in the foods we eat.
These can deplete nutrient stores, cause a buildup of dangerous substances in the body , like heavy metals or molds, and lead to chronic inflammation —all of which can make us tired and sick and give our livers a whole lot more work to do. This makes us sick and impedes normal metabolism. It also causes fluid retention, bloat, and puffiness. So, helping this vital organ only seems fair—whether you call it a liver "cleanse" or "detox" or whatever, it doesn't really matter.
Even though we can't necessarily control our exposure to all pollutants and chemicals, we can make strategic dietary and lifestyle shifts that counter their effects by aiding the liver's detoxification pathways and lightening our overall toxic load.
The truth is it's a multifaceted approach, but you certainly don't have to buy into expensive cleanses or extreme detox diets. Think back to the time in your life when you felt the healthiest. How does your current state compare? If you feel significantly less vital, then it could be a sign that your liver needs some support or that your diet and lifestyle need a general overhaul. Here are some signs your liver needs a little support :.
While most people associate a compromised or damaged liver with diseases like hepatitis, there are plenty of other factors that can put an unnecessary burden on your body's main detoxifying organ, all of which you should take steps to remedy immediately:.
Plus, extra fat can build up in your liver and cause non-alcoholic fatty liver disease NAFLD , which impedes liver functioning. Some research shows that sugar can be as damaging to your liver as alcohol, even if you're not considered overweight. Women should aim for no more than one drink per day, and men no more than two. Tylenol or acetaminophen is in loads of medications, and too much acetaminophen can harm your liver.
Never take more than the recommended dose, and never combine it with alcohol. These can include pesticides, fungicides, or paint , or even chronic exposure to pollution. Avoid these whenever possible, and if you can't, it might be a good idea to consider detoxing. Leaky gut, caused by unmanaged food sensitivities, antibiotics, poor overall diet, and other factors, leads to the release of pro-inflammatory toxins into the bloodstream that tax the liver.
If you've been wondering how to detox or cleanse your liver without compromising your health, then read on. Just keep in mind, these strategies aren't about detoxing or cleansing the liver itself per se; they're about supporting the liver so it can perform optimally.
Nope, you don't need a fancy cleanse. What you need is a balanced, healthy diet that promotes weight loss or weight maintenance, if you're already at a healthy weight and contains nutrients that promote liver and gut health. A good first step: Ditch the processed foods and drink more water. Skip most processed foods, caffeine, and alcohol, and focus on whole, preferably organic foods, including vegetables, fruits, whole grains, beans, nuts, seeds, sustainably raised meats, fish, eggs, and minimally processed oils, such as olive or coconut oil.
This means you'll be taking a break from most of the foods, additives, and pesticide residues that tax your system while adding in nutrient-dense foods that will nourish the body. Consider ditching common sources of food sensitivities and allergens , including gluten. This can help heal damage to the gut and reduce the number of toxins that enter your bloodstream and stress the liver.
Hyman recommends 8 to 10 glasses of filtered water daily. Some experts believe warm water with or without lemon is even better because it helps promote good digestion and optimal functioning of the lymphatic system, both of which indirectly support liver health.
Next, add in specific liver-friendly foods: Once you've got the basics down, you can start adding in foods that promote healthy liver functioning, i. Almonds, sunflower seeds, peanuts, wheat germ, salmon, and avocado are all great sources of vitamin E, a potent antioxidant that research suggests can counter the oxidative stress associated with fatty liver disease.
Bile helps to transport toxins so they can be removed from the body, so an impairment of bile flow can result in the buildup of toxins and liver injury. Artichoke contains phenolic derivatives that have been used for centuries to stimulate bile flow and protect the liver. Deep-hued berries, such as blueberries, blackberries, and raspberries aren't only loaded with fiber; they contain phytochemicals called anthocyanins, which have potent antioxidant properties that have been shown to scavenge free radicals and promote normal inflammatory processes.
These ruby-hued roots contain pigments called betalains, which help promote normal inflammatory processes and support cellular repair in the liver thanks to their potent antioxidant properties. They also contain betaine , which helps liver cells eliminate toxins, and pectin, a type of fiber that helps bind and clear toxins. Cruciferous veggies such as broccoli sprouts, broccoli, cabbage, cauliflower, Brussels sprouts, and watercress contain sulfur-containing phytochemicals called glucosinolates, which are protective against chronic conditions and help the body remove toxins.
One study found that a drink made with broccoli sprouts activated enzymes that help pick up pollutants from the bloodstream and flush them out via urine, and another found that broccoli consumption slowed the progression of fatty liver disease in mice. Lemons, tangerines, and oranges contain a compound called D-limonene, which has been shown to help slow oxidative damage caused to the liver as a result of a high-fat diet.
Sipping on lemon water throughout the day is also a great way to stay hydrated, which promotes the movement of toxins out of the body. Dandelion is known for its cleansing properties, and one study found that both the root and leaf helped rid the body of reactive oxygen species that cause oxidative stress.
Reap the benefits by sipping on dandelion root tea , which makes a great caffeine-free alternative to coffee. Dandelion greens along with other bitter greens such as mustard greens and arugula are great, too, because they help stimulate bile production and promote healthy digestion.
Sauerkraut, kimchi, kombucha, lacto-fermented pickles, kefir, yogurt, and other fermented foods are loaded with beneficial probiotic bacteria that promote healthy digestion and integrity of the gut lining, thereby helping keep toxins out of the bloodstream.
According to functional medicine expert Frank Lipman, M. Glutathione is an antioxidant concentrated in the liver that helps bind toxins and escort them out of the body via urine or bile. Foods containing the building blocks of glutathione include bone broth, whey protein, and sulfur-containing foods such as broccoli and garlic. In addition to promoting healthy inflammation levels in the body, the phytochemicals in green tea help trigger both phase-one and phase-two liver detoxification.
Dark leafy greens such as dandelion greens, arugula, spinach, and kale contain plant chlorophylls, which help remove chemicals, pesticides, and heavy metals from the bloodstream. Get plenty of fiber-rich foods that bind up toxins in the gut and help promote regularity. If you're constipated, then toxins from the bowel can be reabsorbed into your system.
Try legumes especially lentils , raspberries, root vegetables, apples, pears, avocados, and almonds. There are plenty of reasons to get more omega-3 fatty acids in your diet, and the health of your liver is one of them.
A recent research review found that omega-3 consumption was associated with lower liver-fat levels and higher HDL "good" cholesterol levels. A nutrient-rich diet is key. Tinsay Woreta, M. While some common ingredients in liver cleanses have been shown to have positive results — milk thistle has been shown to decrease liver inflammation, and turmeric extract has been shown to protect against liver injury — there have not been adequate clinical trial data in humans to recommend the routine use of these natural compounds for prevention.
As for overindulgence of alcohol or food, less is always best when it comes to liver health, and cleanses have not been proven to rid your body of damage from excess consumption. Many liver detoxification products are also sold as weight loss cleanses. However, there are no clinical data to support the efficacy of these cleanses.
In fact, some dietary supplements can actually cause harm to the liver by leading to drug-induced injury and should thus be used with caution. The following measures are recommended:. If you have the following risk factors for hepatitis C , it is important to speak with your physician about screening, as nearly 50 percent of patients do not know they're infected:. Your liver is often an unsung hero, fulfilling over jobs without complaint -- follow these five tips to avoid liver disease and keep yours running at maximum efficiency.
Obesity significantly increases your risk of developing nonalcoholic fatty liver disease. As mentioned in myth 4, fat in the liver can cause inflammation, which may lead to the development of fibrosis and cirrhosis.
Ultimately, the best thing you can do to keep your liver healthy is to treat it well. Avoid frequent overconsumption of food and alcohol, maintain a healthy diet and exercise regimen, and get screened if you have liver disease risk factors.
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