Previous

Previous

Living with Liver Disease: Why Am I So Tired?

Back to News Homepage Next

Next

Liver Health Summer Safety Bulletin: Saltwater Swimming

3 Imperative Rules to Maintain the Health of Your Liver

Editors at LiverSupport.com

Jun 1st, 2017
Print

You can maintain optimal liver health and function by consuming a diet low in sugar and high in anti-inflammatory foods, as well as avoiding toxic chemicals and medications.

Your liver is a major organ that is responsible for metabolizing nutrients, fats and regulating sugar (carbohydrates) in your blood, eliminating toxins and old red blood cells. Your liver is also where your body stores certain vitamins and minerals. Over 30 million people have some type of liver disease, with about 25% of Americans suffering from nonalcoholic fatty liver disease (NAFLD).

3 Ways You Can Maintain Good Liver Health

Maintaining liver health and function is critical to your overall health and well-being.

#1 Limit Sugar

According to the World Health Organization (WHO), sugar (carbohydrates) should be limited to less than 10% of food intake and no more than 6 teaspoons (25 grams) per day for women and 9 teaspoons (38 grams) per day for men. A single teaspoon of sugar is about 4 grams, and the average American consumes about 19.5 teaspoons of sugar – or 85 grams per day! Your liver, which is the organ responsible for storing your excess blood sugar (glycogen) as fat, simply cannot keep up with this amount of excess.

After eating a meal, high levels of insulin trigger your liver to begin absorbing the excess glucose and storing it as body fat for future use as energy. Your liver stores the sugar in its cells until it is full, then converts it to fatty acids (body fat) for long-term storage. This fat production can lead to accumulation within your liver cells, a condition known as nonalcoholic fatty liver disease (NAFLD), and is common in those who are overweight, obese or diabetic.

Carbohydrates come in several forms, including sucrose (table sugar from sugar cane), fructose (fruit sugars), and lactose (milk sugars). Sucrose is the carbohydrate most often found in sweets such as candy and pastries, and is added to many processed foods, beverages and condiments. A can of Coca Cola contains 8.25 teaspoons (33 grams) of sugar. A Snickers bar has 6.75 teaspoons (52.7 grams). When a single item of ‘junk food’ is enough to push sugar intake over the recommended limit, it’s easy to see how avoiding these foods altogether is the wisest choice.

#2 Reduce Inflammation

Inflammation in your liver cells can lead to fibrosis which, if left untreated, over time can lead to cirrhosis, or permanent scarring of your liver cells. Some liver conditions can be reversed through corrective action: eating a healthy, low-fat, low-sugar diet, managing your weight, exercising, and avoiding toxic chemicals that may overload your liver.

Certain foods and herbs can reduce inflammation in your body and help reduce inflammation in your liver:

  • Berries are fat-free, high in fiber, and contain flavonoids, vitamins A and C, as well as powerful anti-inflammatory agents and antioxidants.
  • Research has proven that the curcuminoids in turmeric prevent the actions of enzyme COX-2 in your body that is responsible for inflammatory reaction and the pain associated with inflammation.
  • Milk thistle fights free radicals and reduces inflammation and oxidative stress.

#3 Detoxify

One of your liver’s primary responsibilities is to filter out toxins from your body. Exposure to environmental toxins, such as household cleaning chemicals, beauty products, manufacturing chemicals, medications, over-the-counter drugs, and chemicals added to your processed foods, all must be filtered out of your body and your liver. With help from your kidneys and colon, your liver is the primary organ responsible for this function.

There are many things you can do to avoid toxic chemicals:

  • Use glass containers to store food to avoid Bisphenol A (BPA), a chemical that mimics estrogen in your body and can tax your liver.
  • Wash fruits and vegetables before eating them to remove pesticides.
  • Switch to safe cleaning products like vinegar and baking soda instead of chemicals.

In addition to avoiding environmental toxins, certain foods help in detoxifying your liver. Dandelion root and green tea act as a diuretic, aiding in the removal of unwanted toxins from your body through the kidneys. The phytonutrients, called isothiocyanates, in cruciferous vegetables have been shown to increase your liver’s ability to detoxify itself.

WARNING:​ If You Liked This Article And Suffer From An Unhealthy Liver, This Will Be The Most Important Message You Ever Read...

Give me 10 seconds and I’ll give you a critical advantage over 99.9% of all people suffering from an unhealthy liver, high liver enzymes, and/or a fatty liver. Some might even call this an “unfair” advantage. We’re going to reveal to you the 7 miracle foods that trim fat from your liver, pump up your liver’s detox engine, reduce liver inflammation, and SUPER CHARGE your liver and gallbladder health...

American Liver Foundation. (2016). The liver lowdown. American Liver Foundation. Retrieved on 7/31/16 from http://www.liverfoundation.org/education/liverlowdown/ll1013/bigpicture/.

Cabot, S., MD.; Eanelli, T., MD. (2010). Fatty liver: You can reverse it. Glendale, AZ: S.C.B. Inc. International.

Harvard Health. (2016). Foods that fight inflammation. Harvard Health. Retrieved on 7/14/16 from http://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation.

Jacoby, C. (2016). Can blueberries treat liver fibrosis? Health Guidance. Retrieved on 9/21/16 from http://www.healthguidance.org/entry/13783/1/Can-Blueberries-Treat-Liver-Fibrosis.html.

MacIntosh, A.; Ball, K. (2000). The effects of a short program of detoxification in disease-free individuals. Alternative Therapeutic Health Medicine. 6(4):70-6. Retrieved on 9/16/16 from http://www.ncbi.nlm.nih.gov/pubmed/10895516.

Medline Plus. (2016). Carbohydrates. U.S. Library of Medicine. Retrieved on 3/31/16 from https://www.nlm.nih.gov/medlineplus/carbohydrates.html.

Mercola, J. (2015). Top anti-inflammatory foods, herbs and spices. Mercola. Retrieved on 7/31/16 from http://articles.mercola.com/sites/articles/archive/2015/02/02/anti-inflammatory-foods-herbs-spices.aspx.

NIH. (2016). Fatty liver disease (Nonalcoholic Steatohepatitis). National Institute for Diabetes and Digestive and Kidney Diseases. Retrieved on 7/31/16 from https://www.niddk.nih.gov/health-information/health-topics/liver-disease/nonalcoholic-steatohepatitis/pages/facts.aspx.

NIH. (2016). How does the liver work? PubMed Plus. Retrieved on 9/16/16 from http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0072577/.

Nordquvist, J. (2015). How much sugar is in your food and drink? Medical News Today. Retrieved on 10/4/16 from http://www.medicalnewstoday.com/articles/262978.php.

USDA. (2016). HHS and USDA Release New Dietary Guidelines to Encourage Healthy Eating Patterns to Prevent Chronic Diseases. United States Department of Agriculture. Retrieved on 3/29/16 from http://www.fns.usda.gov/pressrelease/2016/000516.

Penner, E. (2015). Ask the dietitian: What’s the best carb, protein, and fat breakdown for weight loss? My Fitness Pal: Ask the Dietitian. Retrieved on 3/31/16 from http://blog.myfitnesspal.com/ask-the-dietitian-whats-the-best-carb-protein-and-fat-breakdown-for-weight-loss/.

Sugar Science. (2016). How much is too much? Sugar Science. Retrieved on 9/26/16 from http://www.sugarscience.org/the-growing-concern-of-overconsumption/#.V-lTHST-o30.

What’s on my food. (2016). Peaches. What’s on my food. Retrieved on 9/16/16 from http://www.whatsonmyfood.org/food.jsp?food=PC.

Zeratsky, K. (2016). Nutrition and healthy eating. Mayo Clinic.org. Retrieved on 3/31/16 from http://www.mayoclinic.org/fat-grams/expert-answers/FAQ-20058496?p=1.

0 Comment(s)
Share
Share
Save 30% on SST Save 10% Sitewide Save $5 on Turmeric 95 Save 20% on the BEST Liver Protection Package that money can buy!
Huge Savings on Liver Supplements...