Written by Vera Coetsee, Health and Nutrition Coach
22 July 2024
The liver is a vital organ that performs hundreds of essential functions in the human body. As the body’s chemical factory, the liver plays a crucial role in metabolism, digestion, and the detoxification of harmful substances. A healthy liver filters toxins from the bloodstream, regulates blood clotting, stores vitamins and minerals, and produces bile to aid in the digestion of fats. However, the liver can be damaged by a variety of factors including viral infections, excessive alcohol consumption, obesity, and certain medications. Maintaining good liver health through a balanced diet, limited alcohol intake, and regular exercise is important for overall well being.
What are the main functions of the liver?
The liver is one of the largest and most important organs in the body.
- Metabolism and Detoxification: The liver breaks down and metabolises drugs, alcohol, and other toxins to be excreted from the body. It also plays a key role in breaking down and recycling hormones. Learn more about detoxification from our previous article here.
- Bile Production: The liver produces bile, which aids in the digestion and absorption of fats. Bile also helps remove waste and toxins from the body
- Cholesterol Production: The liver produces cholesterol, which is needed for various bodily functions.
- Protein Synthesis: The liver produces many of the body’s essential proteins, including those involved in blood clotting.
- Nutrient Processing: The liver processes and stores vitamins and minerals, such as iron and vitamins A, D, E, and K.
A Holistic Guide to Improving your Liver
Making the liver a priority through targeted lifestyle changes can have far-reaching benefits, from improved energy levels and immune function to better weight management and reduced disease risk.
Diet & Nutrition
To support our liver, we need to eat a balanced, nutrient-dense diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Incorporate liver loving foods in your diet such as garlic, turmeric, green tea, berries, and cruciferous veggies, and limit processed foods.
Hydration
Drink plenty of water throughout the day to support the liver’s detoxification processes, and limit consumption of alcohol, which can overwork and damage the liver.
Exercise and Movement
Exercise helps maintain a healthy weight, improve circulation, and reduce inflammation. So make sure to engage in regular physical activity like aerobic exercise, strength training, and yoga.
Stress Management
Chronic stress can negatively impact liver health, so it’s important to find effective ways to manage and reduce stress, such as meditation, deep breathing, or mindfulness practices.
Toxin Avoidance
To ensure a healthy liver we need to minimise exposure to environmental toxins, pesticides, and chemicals when possible, and avoid excessive use of medications, drugs, and alcohol, which can be hard on the liver.
Regular Check-ups
Health screening is important for preventing disease since it can help to detect potential health issues early on, allowing for early intervention and treatment. Make sure to get regular check ups to monitor your liver health.
By adopting a holistic approach that addresses diet, lifestyle, and environmental factors, you can take proactive steps to promote optimal liver health and prevent or manage liver disease. If you need support to improve your liver, or would like to know more about our health screening packages, make an appointment at our clinic here.
Sources:
Trefts E, Gannon M, Wasserman DH. The liver. Curr Biol. 2017 Nov 6;27(21):R1147-R1151. doi: 10.1016/j.cub.2017.09.019. PMID: 29112863; PMCID: PMC5897118.
Grant DM. Detoxification pathways in the liver. J Inherit Metab Dis. 1991;14(4):421-30. doi: 10.1007/BF01797915. PMID: 1749210.