The festive season is a time for joy, indulgence, and celebration, but it can also be a challenging period for your liver. The liver is the second largest organ in your body and is responsible for over 400 functions. As your body’s natural detoxifier, the liver processes everything you consume before it enters your bloodstream, from food to medications to that celebratory glass of bubbles. While the liver’s cells contain enzymes that help break down toxins, they can be pushed to their limits during the holiday season.
Show Your Liver Some Love
Your liver plays an essential role in overall health. In addition to cleansing the blood, helping regulate body temperature, and creating bile to aid digestion, the liver is responsible for the body's natural detoxification process. It facilitates the removal of environmental toxins, drugs, alcohol and excess hormones.
4 healthy tips to support your liver and feel great through the holidays.
Exercise: A Gift for Your Liver
Physical activity supports the liver by breaking stored glycogen into glucose, providing your muscles energy. Taking a family walk after meals or doing some morning exercise before the festivities begin are simple yet effective ways to give your life extra care.
Keeping hydrated.
Drinking filtered water throughout the day and keeping yourself hydrated is a great way to support your liver. Water helps flush out toxins from the body, assisting the normal cleansing process and promoting optimal liver function.
Aim to drink at least 35ml of water per kg of body weight. So, if you weigh 70kg that is 2.45 litres of water per day.
Food as medicine: Liver-Friendly Food
You don’t have to skip the holiday treats, but balance is key to improving liver health.
Include a whole-food diet such as the Mediterranean diet rich in nutrients, antioxidants, fibre, and healthy fats. Eating fresh vegetables and fruits, whole grains, beans, legumes and healthy fats such as olive oil and nuts and seeds. Foods like garlic, Brussels sprouts, broccoli, rocket, wild fish, and fresh citrus fruits are great liver-supportive foods.
Wash fruits and vegetables before use to reduce pesticides and steam or bake vegetables to retain their nutrients.
Avoid processed foods, high-sugar meals, saturated fats, and refined carbs (such as white bread and pasta). Also, limit alcohol as excessive alcohol can severely damage your liver.
Fructose
While other cells can break down glucose, only the liver can break down fructose, and too much can cause the liver to become fatty.
High fructose foods
Fruits: apples, pears, mangoes, cherries, figs, nashi pears, pears, watermelon and dried fruit.
Sugar and sweeteners: sugar-sweetened foods and beverages, lollies, soft drinks, fruit drinks, energy drinks, iced teas, packaged biscuits and cakes and any products containing high fructose corn syrup.
Condiments and sauces: store-bought pasta sauces, sweet chilli sauce, tomato and barbeque sauce, bottled salad dressings, sweet and sour sauces.
Look after your gut
The good bacteria in your gut can impact many areas of your health, including your liver. Eating fermented foods and taking good quality probiotic supplements can encourage a healthy and balanced gut microbiome. Avoid eating foods that can cause inflammation in the gut such as refined sugars and alcohol.
Consider supplements for extra support
If your liver needs extra help recovering from the holiday season, supplements like St Mary’s thistle, Dandelion root, broccoli sprouts, glutathione and activated B vitamins can be beneficial. A health practitioner can guide you to the right combination for your needs.
Balance
The holiday season is meant to be enjoyed! You don't need to deprive yourself, you just need to find some balance and follow the tips above. With a little care, your liver will be ready to take on the New Year.
Jules x
References
Liver Foundation Australia. (n.d.). Eating for your liver. Retrieved December 10, 2024, from https://liver.org.au/living-well/eating-for-your-liver/
Monash University. (n.d.). High and low FODMAP foods. Retrieved December 7, 2024, from https://www.monashfodmap.com/about-fodmap-and-ibs/high-and-low-fodmap-foods/
Julie LeBoutillier is a qualified Naturopath and the founder of Casuarina Holistic Health. She specialises in Metabolic Balance, gut health, menopause support, and sustainable weight management. Julie offers personalised, online consultations to empower clients with natural, effective solutions for their health and wellness goals. Learn more about her services and how she can support you at www.casuarinaholistichealth.com.au.
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