The Extraordinary Powers of the Liver: Detox it for Improved Health
The end-of-year holidays can take a toll on our liver with all the hearty meals and alcohol. With Epiphany marking the end of the holiday season, many of us turn to detoxing to cleanse our bodies and feel better after the excessive festivities.
The Importance of Eliminating Waste in the Human Body
It is amazing to think that our bodies are capable of self-cleansing. Did you know that five of our organs work tirelessly every second to filter, drain, purify, and empty waste to keep our bodies in good condition? These organs are called "emunctories," and they specialize in eliminating the waste our bodies produce. But how does this natural detox process work, and is there a way to boost it? The ability to detoxify, or eliminate toxins produced by the body or acquired from external sources is an incredible power of our bodies that we rarely discuss.
Did you know that anything that can't be utilized by the body is considered waste? This includes cells that die on a daily basis, certain components of the food we consume, pollutants we inhale, and toxic substances absorbed through the skin, among other things. Fortunately, our bodies are equipped to identify, process, transport and expel these unwanted materials. Just like breathing, eating or resting, eliminating waste is crucial to the proper functioning and overall health of the human body.
As previously mentioned, there are five emunctory organs that play a crucial role in the body's self-cleaning process: liver, intestines, kidneys, skin, and lungs. The liver rids the body of waste through bile; the intestines through stools; the kidneys through urine; the skin through sweat; and the lungs through exhaled air. To stimulate these essential functions, it is important to lead a balanced lifestyle, maintain a healthy, unprocessed diet, engage in regular physical activity, and adopt simple habits such as ventilating your home every day.
Focusing on the Liver: The Unsung Hero Ready to be Revived
In this blog post, we're shedding light on the liver – the body's unsung hero that often goes unnoticed but continuously works to serve us by operating in the background. Despite its critical role, the liver faces a growing list of assailants. After the indulgences of the holidays, it is time to give the liver a well-deserved break. Here are the fundamentals of a detox program to rejuvenate this vital organ.
The Secret to a Longer, Healthier Life Might Be in Your Abdomen
Many of us share the desire to live longer and healthier lives. But have you ever considered that the answer lies in an unexpected location? Located just below the ribcage, the liver is the largest solid organ in the human body, weighing in at 1.5 kilos.
The liver is an organ with a multitude of responsibilities, making it crucial for optimal body function. While it is most commonly known for acting as a “waste treatment plant”, the liver's duties extend far beyond that. This vital organ is responsible for transforming food into energy, storing sugar, vitamins, and minerals, and releasing them into the bloodstream when needed. Additionally, the liver produces hormones essential for growth and has the unique ability to repair itself, making it truly remarkable.
The Importance of a Healthy Liver: When It is Bad, Everything is Bad
As the body's shield, the liver plays a crucial role in maintaining overall health. When the liver is in good condition, it promotes healthy arteries, heart, and cholesterol levels. However, when the liver is unhealthy, the body's defenses weaken, putting the entire system at risk. It is evident that we're not doing enough to maintain our liver in good health and our overall well-being. While alcohol was once the primary cause of cirrhosis, it is now overshadowed by unhealthy dietary habits and sedentary lifestyles.
The Rapid Increase of Overweight and Obesity in the EU
The prevalence of overweight and obesity is on the rise in many EU Member States, with an estimated 52.7% of the adult population (18 years and older) being overweight in 2019. Obesity, in particular, has become a significant public health concern, as it increases the likelihood of chronic diseases such as cardiovascular disease, hypertension, type-2 diabetes, coronary heart disease and specific types of cancer. For some individuals, obesity can lead to a range of psychological issues. On a societal level, it has considerable direct and indirect costs that put a significant strain on healthcare and social resources.
In France, where I was born and raised, a recent study conducted by the League Against Obesity and published in the Journal of Clinical Medicine discovered that nearly half of the French population is now overweight or obese. This is particularly concerning for the liver, which is forced to work overtime. Initially, the liver becomes fatty, which is not too severe, but if unhealthy habits persist – such as consuming too much sugar and unhealthy fats – the liver will gradually accumulate scaring. If left unaddressed, this can lead to fibrosis, cirrhosis, and even liver cancer.
Viewing the Glass Half Full: Hopeful Advances in Liver Disease Treatment
There are many reasons to remain optimistic about potential treatments for liver diseases. Thanks to vaccines against hepatitis B and drugs for hepatitis C, the viruses that inflame our liver are under control. Researchers from all around the globe are developing new molecules to counteract liver diseases, including non-alcoholic fatty liver disease (NAFLD), with encouraging results. However, the most exciting part is that, in most cases, we have the power to make a difference. Simply eating healthier and exercising more can lead to liver regeneration in just a few days. To some extent, your liver is not inclined to hold a grudge. Follow these tips to look after yourself and maintain a lifetime of positive habits.
14 tips to save your liver!
Taking Care of Your Liver After the Holidays
Your liver doesn't appreciate excess of any kind. So instead of resorting to a completely counterproductive, strict diet after the holiday season, why not introduce small and sustainable changes that will benefit your liver in the long run?
#1 - Add color to your plate
Incorporate a variety of fruits and vegetables into your diet to gain a wide range of micronutrients. Organic produce is preferred as it avoids harmful pesticides that can burden the liver.
While fruits are rich in antioxidants, fibre, vitamins, and minerals, they are also high in fructose. Limit your fruit intake to a maximum of 2 or 3 per day as fructose, unlike glucose, is not used by cells as an energy source. Instead, it is metabolized by the liver, promoting fat synthesis and it is quickly stored as fat in the body. Many experts believe that our bodies may not be equipped to handle excessive amounts of fructose. Studies suggest that high fructose intake may increase the risk of non-alcoholic fatty liver disease (NAFLD), in which too much fat is stored in liver cells or even to liver inflammation and liver damage, resulting in the more aggressive disease called non-alcoholic steatohepatitis (NASH).
Vegetables should make up at least half of your plate for both lunch and dinner to improve liver health.
#2 - Limit your sugar intake
Reducing your sugar intake is essential, as consuming more than 25g of added sugar per day can lead to liver damage. When the liver receives an excess of sugar, it converts it into fat, which accumulates and causes rigidity, preventing it from performing its daily tasks. It is best to avoid consuming high-sugar foods such as candy, cakes, fruit juices, and sodas. Hidden sugars found in industrial pizza, sandwich bread, and ketchup should also be consumed in moderation. Replacing white sugar with healthier options such as honey, coconut sugar, or agave syrup is not recommended as the liver processes them similarly. Additionally, it is important to be mindful of high glycemic index (GI) grains.
White bread, white flour, and sugar have similar effects on the liver. An overconsumption of simple carbohydrates leads to the buildup of liver fat, which is something we should avoid. Instead of refined grain products, it is best to switch to whole-grain or semi-whole-grain options as soon as possible.
#3 - Choose the right fats and proteins
When it comes to a healthy diet, incorporate fats that are found in olive or rapeseed oil, avocados, nuts (walnuts, hazelnuts, almonds, etc.), and fatty fish (mackerel, sardines, herring, etc.). Conversely, try to limit the saturated fats that are present in processed meats, such as cold cuts. Additionally, don't overlook the benefits of plant proteins, which are excellent sources of nutrients and include lentils, chickpeas, spelled or quinoa. Lastly, eggs are a fantastic source of protein as they contain all the essential amino acids our bodies need.
#4 - Avoid ultra-processed foods as much as possible
Choosing fresh foods that are minimally processed can help your liver avoid the burden of managing questionable additives. Ultra-processed foods are loaded with added ingredients, including sugar, salt, fat, and artificial colors or preservatives. They are typically high in calories, low in nutrients, and lacking in dietary fibre. Consuming an excess of these foods can result in negative health outcomes, including a higher risk of obesity, diabetes, heart disease, and some cancers. These foods are detrimental to the liver's health.
#5 - Avoid snacking throughout the day
Sugar is fuel for our bodies, like gasoline is for a car. But we tend to give our bodies too much fuel too often. By snacking multiple times per day, the body never has time to burn through its reserves before being refueled. To properly digest and detoxify, the body requires lengthy periods of fasting between meals, making it ideal to stick to a maximum of three meals per day.
#6 - Limit salt
As adults, we should limit our daily salt intake to a maximum of 5 grams. However, we tend to consume far more salt than we should. In addition to being mindful about adding salt to our meals, it is also important to be vigilant about hidden salts in everyday foods such as bread, cheese, cold cuts, and pre-packaged meals.
#7 - Allow yourself some flexibility (but not every day)
It is understandable to not want to give up the joys of eating, as doing so may lead to frustration and counter-productivity. Instead of resorting to crash diets, focus on building healthy habits over time to care for your liver. You can still indulge in burgers, sodas, and fries, as long as you keep it in moderation - balance is key. Enjoying these treats once a week is fine, but consuming them on a daily basis can cause damage to your liver.
#8 - Drink coffee guilt free
For a long time, coffee has unfairly been accused of being a source of evil. However, the liver loves coffee, and recent studies have shown that it has a protective effect on the liver. In fact, the benefits appear after just one cup. Drinking two to three cups a day significantly reduces the risk of fibrosis and liver cancer. The most recent study, published in the "Nutrients" journal in December 2022, was conducted in Portugal. According to the authors, coffee can also help overweight people with type 2 diabetes by reducing the severity of non-alcoholic fatty liver disease.
#9 - If need be, lose a few kilos
Were you ever told to "finish your plate" as a child? Believe it or not, this habit could have negative effects on your liver. Instead, it is best to listen to your body's signals and stop when you feel full. Maintaining a healthy weight is closely tied to this principle. Research suggests that overweight individuals (those with a BMI greater than 25) can significantly reduce liver inflammation by losing just 5 to 10% of their body weight.
The best treatment for nonalcoholic fatty liver disease (NAFLD) is weight loss, as it can reduce liver fat, resolve inflammation, and potentially improve scarring. Weight loss can also help with other components of metabolic syndrome, such as obesity, diabetes, high blood pressure, and high cholesterol, which are often associated with NAFLD.
#10 - Limit alcohol as much as possible
The liver plays a vital role in removing harmful toxins from the body, especially when it comes to alcohol. Ethanol, the primary component of alcohol, is converted by the liver into acetaldehyde, a highly toxic byproduct, and then almost immediately into acetate. While the liver can manage this process effectively when alcohol consumption is sporadic, frequent aperitifs or alcoholic dinners can overwhelm the liver's capacity to function properly.
Acetaldehyde, a harmful substance, can cause significant damage when accumulated in the body. This toxic substance is also responsible for the build-up of fats in the liver. It is important to note that alcohol affects everyone differently. While some individuals may consume a moderate amount without severe consequences, others may experience more immediate effects, such as liver damage, fibrosis, cirrhosis, and in some instances, liver cancer.
Did you know that being overweight can worsen alcohol toxicity? It is best to avoid drinking altogether or consult your doctor if you're concerned. In general, limit yourself to a maximum of two glasses of alcohol per day, not every day. But for the benefit of your liver, consuming less is even more beneficial.
#11 - Don’t mix alcohol and medication
It is important to remember that medication, like paracetamol and antibiotics, can utilize the same metabolic pathways as alcohol. This implies that the liver can become overwhelmed if it must handle both substances simultaneously.
The dangers of mixing alcohol and medication should not be underestimated, as it can result in severe and harmful consequences. Moreover, the consumption of alcohol can negatively impact the effectiveness of certain medications, rendering them useless.
Generally speaking, it would be best to avoid drinking alcohol while taking medication.
#12 - Try Intermittent Fasting
Understanding the Potential Benefits of Intermittent Fasting on Liver Health
Intermittent fasting is a dietary approach that involves abstaining from eating for a set period of time, typically ranging from 12 to 24 hours. According to several studies, intermittent fasting could offer several advantages for liver health, including:
Prevents or improves nonalcoholic fatty liver disease (NAFLD) by reducing fat accumulation in the liver, which is a common condition that affects up to 25% of adults globally.
Improves glucose tolerance and insulin sensitivity and lowers the risk of diabetes and cardiovascular disease by enhancing liver metabolism and fat burning.
Helps repair liver damage and prevent liver fibrosis and cirrhosis, a serious complication of chronic liver disease, by stimulating liver cell proliferation.
Affects various biological pathways and functions like inflammation, bile synthesis, detoxification, and hormone regulation by modulating liver gene expression and protein activity.
Intermittent fasting is a beneficial method to improve liver health, but this approach is not a one-size-fits-all solution. It should also be paired with other healthy lifestyle habits, such as regular exercise, sufficient sleep, stress management, and moderation in alcohol consumption. By prioritizing your liver health, you can also boost your overall well-being.
While intermittent fasting can be a useful tool, it is not appropriate for everyone. During the initial adaptation phase, some people experience side effects such as hunger, fatigue, headaches, irritability, or low blood pressure.
Taking Care of Yourself While Intermittent Fasting
To ensure your well-being during the process, it is vital to have a professional coach such as me, who can show you how to monitor your health. Before starting any intermittent fasting regimen, you may also want to consult your doctor. In addition, it is important to pay attention to your nutrition and hydration and avoid overeating or bingeing during your eating windows so as to get the most out of your fasting experience.
#13 - Beware of food supplements
It is a common misconception that natural ingredients are always the best option. While certain dietary supplements may have positive effects, others can be highly toxic, particularly to the liver. Take borage oil, for example, which is often touted as an ideal solution for mature and dehydrated skin. This oil is rich in omega 3, 6, and 9 fatty acids, but it also contains pyrrolizidine alkaloids (PAs) that are highly toxic to the liver.
While borage seed oil is thought to be helpful in regulating the body's immune system and fighting joint inflammation, it is important to approach its use with caution even if the available evidence suggests that borage seed oil may help alleviate the symptoms of rheumatoid arthritis. It is advisable to seek the advice of a doctor or nutritionist and check the quality of the product before starting a course of any supplement capsules to avoid any contraindications or side effects.
#14 - Move more
Are you looking to improve your liver health? One effective method is to increase physical activity. The recommended amount of physical activity for liver health is at least 150 minutes of moderate aerobic activity (such as walking) per week, and strengthening exercises on two days of every week. However, you should start slowly and gradually increase your activity level, and consult your doctor before starting any new exercise program.
If you're not used to exercising, start with a gradual approach. Begin with 2000 steps per day and work your way up to 3000, 4000, 6000 or 7000. Additionally, it is important to avoid a sedentary lifestyle as well. Try to take breaks to stand up, stretch, and walk around, and consider walking to run errands or taking the stairs instead of the elevator. These simple yet effective tips can help you maintain healthy habits over time.
Physical activity can have a positive impact on liver health in various ways, including:
Boosting blood flow to the liver and reducing inflammation
Altering bacterial makeup in the body and enhancing blood vessel dilation
Reducing liver and body fat, which can prevent or treat non-alcoholic fatty liver disease (NAFLD)
Improving liver scarring (fibrosis), particularly when coupled with weight loss
Lowering elevated liver pressures that could lead to complications in cirrhosis patients
Reducing the chances of developing primary liver cancer.
Does Fatty Liver Result in Brain Damage?
Studies show that there is a connection between the risk of developing brain disorders and non-alcoholic fatty liver disease (also known as fatty liver disease). Professor Luc Pellerin, director of an Inserm unit, recently conducted research with scientists from Inserm, the University of Poitiers, King’s College in London and the University of Lausanne in Switzerland. The study, published in the Journal of Hepatology, was conducted on mice and revealed that fat accumulation in the liver decreases oxygen supply to the brain and causes inflammation of the brain tissues. Both of these events increase the risk of serious neurological disorders, such as dementia. This is concerning, as the disease can remain silent for several years.
As rates of overweight and obesity continue to rise in Europe and around the world, it is essential to stress the importance of prevention. Reducing sugar and fat intake can not only help maintain physical health, but also preserve brain health, providing yet another reason to be mindful of what you eat!
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