The holidays are over and you might be feeling the effects of a little over-indulgence.
The liver, the most hardworking and under appreciated organ in our bodies has been working overtime to make sure that whatever we over-indulged in is dealt with efficiently and effectively, so that we can get on with our lives.
Most of us think of our liver as an organ of detoxification, taking a toxin such as alcohol, breaking it down and moving it swiftly on to the exit. Drinking an extra glass of water after some over-indulgence is usually the most thought we give to lending our livers a helping hand!
But the liver is our Super Hero, performing more than 500 functions in addition to its crucial role in detoxification. It makes bile which is essential for the breakdown of dietary fats, it regulates blood sugar by storing and releasing glucose, it stores essential nutrients such as vitamin B12 and produces proteins such as clotting factors for blood coagulation, as well as the 496 other functions that we've not mentioned here. It is a truly remarkable organ and it deserves more from us than an extra glass of water.
So what can we do to keep our livers in tip top shape, not just after the holidays but all year round? Let's take a look at some of the nutrients that our livers love and the foods that you can enjoy to give it a helping hand.
Antioxidants. The liver carries out some pretty hard-core processes as it metabolises and detoxifies and these processes create compounds called free radicals which, left unchecked can cause damage to the liver cells as well as being implicated in some chronic diseases.
Antioxidants are the little warriors that neutralise the free radicals and although our body produces some antioxidants, we can top these up by regularly eating foods that contain antioxidants such as vitamin C, vitamin E, selenium and zinc.
Where do you find antioxidants? Think citrus fruit, berries, coloured and green veggies such as peppers, carrots, rainbow chard, spinach and broccoli. These are your antioxidant go-to foods. Hitting your target of 5 - 7 portions of different kinds of coloured vegetables and fruit each day will provide all of the antioxidants to keep the free radicals on the run!
Healthy fats. It might come as surprise to learn that fats of the healthy kind can support liver function and reduce fat accumulation.
What do we mean by healthy fats? These are the plant-based fats such as olive oil, nuts and seeds, avocado and also the fats found in oily fish such as salmon and sardine. These are all foods that you should consider including every day as they can reduce inflammation and decrease the accumulation of fat in the liver, improve liver enzymes and they can lower cholesterol.
Fibre. Once the liver has fought its brave fight and has turned anything toxic into something less nasty, fibre is what we need to make sure that it heads for the exit. We should all be aiming to eat at least 30g of fibre each day but sadly the typical UK adult will eat around half of that amount.
How do you eat 30g fibre each day? Have 1/2 cup of oats topped with a handful of berries for breakfast, a pear as a mid-morning snack, slice 1/2 an avocado into a lunchtime salad or sandwich, and enjoy a baked sweet potato, 2 sliced carrots and 1/2 cup of broccoli roasted in a little olive oil to accompany your dinner. 30 delicious grams of fibre done!
Lean proteins. The amino acids in protein-rich food supports the detoxification process and can help to repair tissue and fat accumulation in the liver.
When we think about protein we tend to think about animal proteins such as meat, fish, poultry and eggs and while these animal proteins are excellent protein sources, don't forget plant-based proteins such as nuts, lentils, beans, chickpeas, tofu and grains such as quinoa. We always recommend a portion of protein at every meal with the focus on lean meat such as chicken and turkey (just when you thought it was over!), a piece of fish 3 times a week, and topping up with plant proteins - they are really easy to add to salads, soups and lentils are a great replacement for minced meat in pasta sauces for example.
Healthy lifestyle, healthy liver? In addition to eating well, there are a few lifestyle habits that you can adopt to show your liver that you care.
Make a start by reducing the amount of alcohol you drink - it is one less thing for your liver to worry about in the detoxification process. Drinking plenty of fluids helps the liver to process and eliminate toxins, it keeps things moving along the gastrointestinal tract, preventing constipation, and it supports the production of bile which is needed for fat digestion. And managing your weight and focusing on a balanced diet with regular exercise can help to reduce the risk of conditions such as non-alcoholic fatty liver disease.
So there you have it, our whistle-stop tour of your liver and how to show it some love. Of course, if you think that your liver might need a little more support, we are happy to talk to you about how we can help with personalised advice that is tailored to you and your liver's needs. Contact us if you'd like a chat about how you can show your liver a lot of love.
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