Help your liver

HELP YOUR LIVER

'The liver is the body's primary fat-burning organ and the first place to collect toxins entering the body, so you can't have a healthy body without a healthy liver.'

The liver is the largest organ in the body, weighing between 2lbs and 10oz to 3lbs and 5oz, and pumping blood at around three pints per minute. It's the body's primary fat-burning organ and the first place to collect toxins entering the body. It acts as a natural filter, converting toxins into waste - so it's no surprise you can't have a healthy body without a healthy liver. With over 500 specific functions, this complex organ also helps to maintain normal blood sugar levels, stores vitamins, regulates and manufactures proteins, and detoxifies and eliminates toxic substances from the body, therefore acting as an internal cleanser.

Poor digestion, gallstones, high blood pressure, constipation and irritable bowel syndrome, mood fluctuations, low mood, and headaches - do these symptoms sound familiar? As well as the internal health imbalances, visible signs of an unhappy liver include abdominal bloating, being overweight, dark eye bags, skin spots and rashes, a coated tongue and bad breath.

Common causes of liver malfunction include excess alcohol consumption, viral hepatitis, drug abuse, auto-immune diseases and infections - but one of the main attributes to an unhealthy liver in the developed world is lifestyle. Eating a diet high in refined carbs and processed fats, smoking and leading a stressful life can all take its toll on the liver's efficiency. However, giving your body a break and making changes to your lifestyle can improve the function of this hard-working organ.

Boost your liver - Follow these rules for soaring energy levels, speedy weight loss and a healthy immune system...

1. Listen to your body: Place meal times around your hunger rather than the clock. If you are eating meals when you're not hungry, it will place extra strain on your liver.
What to do: Consider how hungry you really are before you decide to eat. If you find you are not hungry enough to eat a full meal, have a small snack such as a piece of fruit or a handful of raw nuts instead.

2. Stay hydrated: Aim to drink at least 2 litres of filtered water per day to cleanse both the liver and the kidneys. Dehydration shrinks the body's cells and also raises the risk of degenerative diseases.
What to do: Avoid drinking large amounts of fluids with meals and instead regularly sip on water throughout the day, as well as herbal teas to keep your fluid levels up.

3. Avoid Sugar: Steer clear of refined sugars, as the liver converts these into unhealthy fats called triglycerides. These build up inside the body's cells causing deterioration of the organs and leading to fat storage.
What to do: Load up on fresh and dried fruits, carob or fruit based sorbets.

4. Ease digestion: Foods containing gluten, like wheat, rye and barley, processed foods and dairy, can put a strain on the digestive system. These contain reactive proteins and lactose, which can cause bloating.
What to do: Always chew food properly as digestion begins in the mouth. If you suffer from a weak digestive system, take a digestive enzyme capsule with meals or begin each meal with a salad or glass of water containing two or three tablespoons of cider vinegar.

5. Encourage good intestinal hygiene: The liver filters and destroys bacteria and viruses contained in food. But if too many unfriendly organisms enter the bloodstream, they can cause illness, as the liver can't cope.
What to do: Avoid reheating foods, wash your hands before eating and stay away from packaged and processed foods, which are packed with unfriendly organisms.

6. Don't use food to de-stress: Stress eating causes the blood flow to be diverted away from the liver and intestines, and can lead to bloating and poor digestion.
What to do: Try to de-stress by taking a few deep breaths and clearing your mind of all thoughts, or if you want a physical release go to the gym or outdoors for a run or walk.

7. Go organic: Avoiding food loaded with pesticides and preservatives, colourings, flavourings and artificial sweeteners helps the liver to perform efficiently.
What to do: Buy organically reared meats, fruits and vegetables where possible. Also buy meat from local butchers and fresh produce from farmers markets, which can often be a cheaper alternative to supermarkets.

8. Load up on Protein: Protein can help to minimise liver disease. It is best to try to pack in dietary protein from a range of sources in order to reap the full health benefits.
What to do: If you want to avoid animal protein, combine grains, nuts, seeds and legumes in one meal as these contain eight essential amino acids for optimumhealth, or take a protein shake that is suitable of vegetarians.

9. Boost your bowel health: Avoiding constipation will prevent the growth of bad bacteria in the bowels. Drinking plenty of water and eating raw fresh fruits and vegetables will also help.
What to do: Take a Probiotic or fibre supplement and eat fermented foods, such as sauerkraut and organic dairy yogurts.

10. Avoid Bad Fats: Saturated fats will harm the liver while excluding healthy essential fatty acids (EFAs) will slow down the metabolism and lead to weight gain. They are vital for good health as the body cannot naturally manufacture them.
What to do: Include lots of seeds, raw nuts and oily fish in your diet. Taking omega 3 supplements is a good option.