Ingredients

• 20 rounded tablespoons of flaxseed
• 1 gallon of water

Directions

1. Rinse flaxseed thoroughly in water for 2 to 5 minutes until seed looks clean and free of impurities.
2. Soak flaxseed in 8 ounces of filtered water for 24 to 48 hours and rinse thoroughly again.
3. Pour rinsed and soaked flaxseed in a blender and fill with pure filtered water. Blend at hi speed until water becomes milky white and flaxseed is disintegrated.
4. Strain water from blender through a fine cloth to remove flaxseed particles and husk remnants into a used 1 gallon plastic milk jug and fill with filtered water to make 1 gallon of flaxseed milk.
5. Store in the refrigerator. Shake container before drinking as some settling will occur.
6. Try pouring it on cereal, adding it to coffee, or just drinking a large glass (12 to 16 ounces).

Ed says, “I have been drinking this twice a day every day for three months along with Maximum Milk Thistle™ and I am experiencing higher energy levels and less fatigue throughout the day. I have also noticed that I sleep better at night without waking up.”

by Nicole Cutler, L.Ac.

Although we don’t like to admit it, most of us know what mindless eating is. Usually what happens when planted in front of a television, movie or computer screen, mindless eating is when we chow down on food without truly being hungry. Unfortunately, mindless eating is a major culprit of excessive weight gain – a problem that leads to fatty liver disease in about one-quarter of American adults.

About Fatty Liver Disease
Seeming to coincide with the rising incidence of obesity, high cholesterol and adult-onset diabetes, fat accumulation in the liver is increasingly prevalent. Despite some fatigue or a dull pain in the upper right abdomen, the early stages of fatty liver disease generally do not produce any symptoms. This is unfortunate because, if fatty liver disease is detected early enough, it can be reversed. However, if not addressed swiftly, fatty liver disease could cause irreparable liver harm.

Fatty liver disease is known as non-alcoholic fatty liver disease (NAFLD) in those who don’t drink excessive amounts of alcohol. When fat accumulates in the liver, its severity can vary:

•    The early stage is a simple fatty liver, also called steatosis.

•    In the next stage, liver fat accumulation is accompanied by inflammation. This is known as non-alcoholic steatohepatitis (NASH).

•    As NASH advances, fatty liver can lead to cirrhosis, a severe condition defined by irreversible, advanced scarring of the liver.

About Mindless Eating
Mindless eating is what happens when polishing off a tub of ice cream or a family size bag of chips – even when you are not particularly hungry. It also can happen when a person doesn’t recognize that a modest-sized plate of food has been substituted with a jumbo platter; but the larger portion is nonetheless consumed. As studied in depth by Cornell University food psychologist Brian Wansink, Ph.D., mindless eating describes subconscious eating habits that can lead to unnecessary weight gain.

Based on various studies, Wansink has revealed the following:

•    Upon asking 150 Parisians how they knew they were through with dinner they said, “When we’re full.” Upon asking 150 Chicagoans the same question, they said, “When the plate is empty.”

•    When watching 168 moviegoers, people ate 34 to 45 percent more popcorn if it was served in extra large buckets than in regular-sized containers – even if the popcorn was stale.

•    By using a bottomless bowl of soup that was pressure-fed under the table and refilled slowly from the bottom without the person eating it knowing, those with bottomless soup bowls consumed 73 percent more soup than those with regular bowls. Interestingly, those with bottomless bowls didn’t rate themselves as any more full than those who ate less.

Wanasink’s studies demonstrate how easy it is to mindlessly overeat, a likely contributor to many cases of fatty liver disease.

Strategies to Curb Mindless Eating
In an effort to prevent the development of a fatty liver, or at least to prevent steatosis from progressing to NASH or cirrhosis, the following tips can help stop mindless eating.

1.    Plan – By thinking ahead for how to handle snacking desires or second helping urges, you can develop an effective plan of action. For example, having fresh fruit and veggies cut up and ready to go for seemingly persistent hunger is a healthful snacking approach that won’t perpetuate fat accumulation in the liver.

2.    Record – Take the extra time to record the foods you consume in a day. With written documentation of the type and quantity of food eaten, it is relatively easy to spot mindless eating trends. In addition, it helps keep you accountable for everything making its way into your stomach.

3.    Water – Since being dehydrated is often mistaken for hunger, always keep a large container of water at your side. Besides filling the stomach to ease hunger cravings, drinking plenty of water is a liver-friendly habit. Once you get used to drinking more water, most people find that they actually crave it and their desire to mindlessly snack is diminished.

4.    Focus on eating – When eating a meal or snack, place all of your focus on the food. Since a majority of mindless eating occurs in front of the television (where the mind is not on eating), consider banning food from entering the TV room. This will help transform your experience into mindful (as opposed to mindless) eating.

5.    Learn to gauge fullness – Jean Kristeller, Ph.D., professor of psychology at Indiana State University, says that while it’s true many of us are mindless eaters, we can train ourselves to better know when we’re full. She suggests starting with this simple mindful eating technique. “Pour yourself a 20-ounce glass of water, drink half, and concentrate on what it feels like in your stomach. Then drink the other half. Kristellar says, “People notice an immediate difference. The water stretches the stomach and they feel full.”

These five eating strategies can help foster mindful eating – a way of life that not only protects against obesity, hypertension and diabetes mellitus, but is also puts another obstacle between having a healthy liver and developing fatty liver disease.

References:

http://health.usnews.com/health-news/diet-fitness/diabetes/articles/2009/03/05/4-easy-ways-to-prevent-mindless-eating, 4 Easy Ways to Prevent Mindless Eating, Katharine Hobson, Retrieved August 8, 2011, US News & World Report, 2011.

http://view.mail.health.harvard.edu/?j=fe6116777167007c7111&m=febb15747d630d7a&ls=fe051c747766077d75147775&l=fe57157677630c7b7217&s=fe591c797661017a7414&jb=ffcf14&ju=fe321771706c067c741173&r=0, Eating to Boost Energy, Retrieved August 8, 2011, Harvard Health Publications, 2011.

http://www.blogher.com/5-tips-curb-mindless-grazing?page=0,0, 5 Tips to Curb Mindless Grazing, CrissiD, Retrieved August 8, 2011, BlogHer, 2011.

http://www.everydayhealth.com/heart-specialist/cholesterol-snacks.aspx?xid=nl_EverydayHealthHealthyAging_20110811, Cholesterol-Smoking Snacks, Everyday Health, Inc., 2011.

Dr. Arthur Agatston, Retrieved August 11, 2011, http://www.livestrong.com/article/331091-how-to-curb-snacking/, How to Curb Snacking, Ann Wolters, Retrieved August 8, 2011, Demand Media, Inc., 2011.

http://www.webmd.com/diet/news/20110805/ways-combat-mindless-eating?src=RSS_PUBLIC, Ways to Combat Mindless Eating, Charlene Laino, Retrieved August 8, 2011, WebMD, LLC, 2011.

by Nicole Cutler, L.Ac.

Containing the chemical sodium hypochlorite, bleach is a staple in many different parts of our lives. Easily purchased at any drug, food or convenience store, bleach purifies water, lightens hair, removes stains and disinfects many surfaces. Sodium hypochlorite’s wide range of applications and incorporation into most American household routines is independent of its high degree of toxicity. Unfortunately, those with liver disease are particularly vulnerable to bleach’s toxic nature.

As the organ primarily responsible for filtering toxins out of the body, the liver is tasked with preventing the buildup of poisonous substances in the blood. When someone has chronic liver disease, the liver’s job of detoxification is made even harder. Someone with an inflamed or damaged liver has fewer liver cells available to neutralize toxins – a situation that results in a backup of poisons. If those poisons are potent enough, the backup undoubtedly leads to even more liver inflammation and liver cell damage. To prevent a worsening of their condition, those with chronic liver disease must go out of their way to minimize the quantity of toxins their liver must process.

Unless interacting with concentrated, large quantities of bleach or mixing it with ammonia, there is little information directly documenting this chemical’s toxicity. However, further investigation into this cleaning/whitening agent’s capabilities reveals that those with a compromised liver are advised to avoid contact (via inhalation, absorption or, of course, ingestion) with sodium hypochlorite. Serving as a warning to those with liver disease, workplace safety data sheets warn that sodium hypochlorite may be a neurotoxin and cause liver damage.

When investigating the safety profile of bleach, most sources will include the following:

•    The main ingredient in chlorine bleach is sodium hypochlorite.

•    Bleach is irritating to the skin and can cause serious damage (including blindness) to the eyes.

•    Sodium hypochlorite can create a poisonous chlorine gas if mixed with ammonia or with vinegar.

One of the main hazards of sodium hypochlorite is that it can easily react violently with organic substances – not just ammonia. One of bleach’s components, chlorine is a building block for vinyl, pesticides, refrigerants and antifreeze. The primary concern regarding chlorine’s toxicity is its ability to form more toxic byproducts. Chlorine reacts with organic matter in drinking water to produce trihalomethanes, a group of chemical compounds believed to be toxic to the liver and carcinogenic (cause cancer).

Since it is a known aggravator of human health, the majority of studies on bleach’s health effects have been done on animal subjects. The following study demonstrates this chemical to be toxic to aquatic life. As published in a 2010 edition of the journal Chemosphere, Spanish researchers found that water treated with sodium hypochlorite proved to generate oxidative stress in the fish species Solea senegalensis. Oxidative stress is a catalyst for cellular damage – regardless of species. Therefore, there is sufficient reason to assume that what harms the cells of fish is fully capable of harming the cells of humans.

Trihalomethanes are a group of organic chemicals that often occur in drinking water as a result of chlorine treatment for disinfectant purposes. Trihalomethanes are formed when chlorine reacts with naturally occurring organic material found in water. As a result of chlorination, these four trihalomethanes are often found:

1.    trichloromethane (chloroform)
2.    bromodichloromethane
3.    dibromochloromethane
4.    tribromomethane

Of the four, chloroform is the trihalomethane most frequently found in chlorinated water. Besides chloroform’s known carcinogenic effects, this chemical is also a potent liver toxin.

There are many uses for bleach – in the home, in our water supply and on the body. Even though this is one of the most common household chemicals, it is not the safest compound for those with a compromised liver. Despite the lack of trials universally finding that sodium hypochlorite is a dangerous toxin, common sense and extensive investigation point to a need for people with chronic liver disease to find safer alternatives to bleach.

References:

http://des.nh.gov/organization/commissioner/pip/factsheets/ard/documents/ard-ehp-13.pdf , Trihalomethanes: Health Information Summary, Retrieved January 7, 2012, New Hampshire Department of Environmental Services, 2012.

http://lesstoxicguide.ca/index.asp?fetch=household#blea, Household Cleaners, Retrieved January 7, 2012, Environmental Health Association of Novia Scotia, 2012.

http://www.chicagolivinggreen.info/doc_common_hazardous_ingredients_2.pdf, Common Hazardous Ingredients in Household Cleaning Products – Part 2, Retrieved January 7, 2012, chicagolivinggreen.info, 2012.

http://healthychild.org/issues/chemical-pop/chlorine/, Chlorine, Retrieved January 7, 2012, Healthy Child Healthy World, 2012.

http://www.ncbi.nlm.nih.gov/pubmed/20022624, Biomarker responses in Solea senegalensis exposed to sodium hypochlorite used as antifouling, Lopez-Galindo C, et al, Retrieved January 7, 2012, Chemosphere, February 2010.

by Nicole Cutler, L.Ac.

When it comes to questioning their healthfulness, nuts are not always portrayed in a positive light. This perception is largely due to the popularity of honey-roasted snacks and other nut products prepared with lots of additional fat, sugar and salt. However, nuts in their raw form are actually a kind of super food – protein-dense morsels loaded with nutritious substances. Because of the additional nutritional needs of a compromised liver, individuals living with liver disease are typically advised to include nuts in their diet.

Nuts are an excellent natural food, perfectly adapted to our taste and ability to pick, dry, store and crack. Because they have hard shells and are picked off large trees with deep roots, nuts are relatively well protected from pesticides and environmental pollution. Corresponding to pesticides and pollution, the liver is the organ responsible for neutralizing any toxins found in the bloodstream. For someone with liver disease, this function may be impaired. To ease the stress of detoxification on the liver, foods with a low level of toxicity, like nuts, are ideal for people with liver disease.

Besides their low risk of toxicity, nuts are highly nutritious, being a good source of protein, high in antioxidants and full of healthful, unsaturated fats:

•    Protein is essential for those with a compromised liver because it provides the building blocks for new cells, tissue repair and a functioning immune system.

•    Antioxidants are essential for those with a compromised liver because they help neutralize free radicals, factors known to damage liver cells.

•    Healthful, unsaturated fats are essential for those with a compromised liver because they help protect against fat accumulation in the liver. In addition, these good fats are essential to build healthy cell membranes around liver cells.

According to a 2009 Loma Linda University study, women who eat nuts weigh less and get more fiber, vitamin E, calcium, magnesium and potassium than those who don’t consume nuts. In addition, nut eaters were found to have higher levels of high density lipoproteins (good cholesterol) and lower levels of C-reactive protein (a marker of inflammation in the body) than those who don’t consume nuts. For the purpose of defending against liver disease, high density lipoproteins help protect against fatty liver disease and low levels of C-reactive protein correlate with a reduction of inflammation in the liver (a precursor to liver cell damage).

Four nuts treasured for nourishing liver health include:

1.    Brazil Nuts – Brazil nuts are a good source of protein, copper, niacin, magnesium, fiber, vitamin E and selenium. Brazil nuts are one of the most concentrated food sources of selenium, with about 80 micrograms per nut. Selenium is especially valuable to those with liver disease because it is an antioxidant that helps protect against damage to liver cells, mobilizes cancer-fighting cells, strengthens immunity and contributes to tissue elasticity – an essential for healthful liver tissue.

2.    Walnuts – Walnuts contain the amino acid arginine, which is necessary to help the liver detoxify ammonia. Walnuts are also high in glutathione and omega-3 fatty acids, both of which are known to support healthful liver detoxification.

3.    Pecans – Pecans have many vitamins and minerals like vitamins E and A, folic acid, calcium, magnesium, copper, phosphorus, potassium, manganese, B vitamins and zinc. Pecans are especially rich in one form of vitamin E called gamma-tocopherols. A study published in the January 2011 edition of the Journal of Nutrition found that after eating pecans, gamma-tocopherol levels in the body doubled and unhealthy oxidation of low density lipoproteins (bad cholesterol) in the blood decreased by as much as 33 percent. This finding renders pecans a tasty weapon against fatty liver disease.

4.    Almonds – Almonds have as much calcium as milk, and contain magnesium, vitamin E, selenium and lots of fiber. Magnesium is a crucial mineral for blood vessel relaxation, an invaluable component of blood moving smoothly throughout the liver. In addition, almonds reduce surges of blood sugar after meals, a known contributor to fatty liver disease.

What About Peanuts?
Although technically a legume, peanuts are one of America’s most popular snacks. Peanuts are exceptionally healthy because they contain monounsaturated fats, phytosterols, resveratrol, vitamins and minerals. However, there is some conflicting information regarding their benefit to the liver. This is primarily because of peanuts’ potential for being contaminated with aflatoxins, a potent carcinogen produced by certain strains of mold that grow in warm, humid silos. However, aflatoxins can be discouraged by only consuming fresh peanuts, storing them in a dry, cool environment and buying from reputable sources.

Eating nuts and only nuts is not a route towards total health, but substituting raw nuts for less healthful snacks is a liver-friendly dietary change. We know that those with liver disease can influence the course of their illness via the foods they eat. As such, the nutrition packed into Brazil nuts, walnuts, pecans and almonds is a tasty ally for protecting and supporting the liver’s well-being.

References:

http://chrisbeatcancer.com/health-nuts-seeds/, Health Nuts: Seeds and Nuts You Should Eat Every Day, Retrieved November 13, 2011, Chris Beat Cancer, 2011.

http://hepatitiscnewdrugs.blogspot.com/2011/03/antioxidants-in-pecans-may-contribute.html, Antioxidants in Pecans may contribute to heart health and disease prevention, Retrieved November 13, 2011, NewsRx.com, 2011.

http://www.cancure.org/cancer_fighting_foods.htm, Cancer Fighting Foods/Spices, Retrieved November 13, 2011, Cancer Cure Foundation, 2011.

http://www.diseaseproof.com/archives/healthy-food-nuts-and-seeds-are-excellent-foods.html, Nuts and Seeds Are Excellent Foods!, Joel Fuhrman, MD, Retrieved November 13, 2011, DrFuhrman Online, 2011.

http://www.drweil.com/drw/u/id/QAA115491, Perplexed About Peanuts, Andrew Weil MD, Retrieved November 14, 2011, Weil Lifestyle, LLC, 2011.

http://www.ehso.com/ehshome/aflatoxin.php, Aflatoxins in Your Food – and their Effect on Your Health, Retrieved November 14, 2011, EHSO, 2011.

http://www.health.harvard.edu/fhg/updates/update1004d.shtml, They’re Good for Us, But Which Nut is Best?, Retrieved November 13, 2011, Presidents and Fellows of Harvard College, October 2004.

http://www.lifescript.com/slideshows/food/5_best_nuts_for_your_health.aspx, 5 Best Nuts for your Health, Jill Weisenberger, MS, RD, CDE, Retrieved November 13, 2011, Lifescript.com, 2011.

http://www.liversupport.com/wordpress/2010/12/selenium-boosts-liver-protection-regimens/, Selenium Boosts Liver Protection Regimes, Nicole Cutler, L.Ac., Retrieved November 13, 2011, Natural Wellness, 2011.

http://www.livestrong.com/article/79088-foods-good-fatty-liver/, Foods that are Good for Fatty Liver, August McLaughlin, Retrieved November 13, 2011, livestrong.com, 2011.

http://www.true-beauty-tips.com/best-nuts.html, The Best Nuts and Seeds for YOu, Retrieved November 13, 2011, True Beauty Tips, 2011.

http://www.whfoods.com/genpage.php?dbid=95&tname=nutrient, Selenium, Retrieved November 13, 2011, The George Mateljan Foundation, 2011.

by Nicole Cutler, L.Ac.

Sitting atop our heads, our highly visible hair is one of our first recognized characteristics. Many people rely on hair color products to keep those locks looking young and brilliant, especially when grey or white strands work their way in. However, some of the chemicals in hair coloring products may pose an additional burden to someone already working to manage chronic liver disease.

Liver Concerns
Regardless of the cause of chronic liver disease, its progression can kill liver cells. Viral hepatitis, alcohol use, fatty liver disease, or another related condition can cause liver cell death, which may scar the liver. If the liver cells are unable to regenerate and the scarring continues, permanent liver fibrosis, cirrhosis or even liver cancer can ensue.

In order to prevent continued injury to liver tissue, those with chronic liver disease must educate themselves on many aspects of hepatic function and health. Of the hundreds of tasks the liver performs every day, detoxification is one of its most important. Just like a car’s oil filter prevents impurities from clogging up the engine, the liver is responsible for filtering toxins out of our blood supply. If an oil filter gets so jammed up with crud that oil can’t pass through it, the automobile will not work. Likewise, the more non-functioning, scarred liver tissue there is preventing filtering, the more toxins back up and permeate the bloodstream.

Toxins gain entrance into our bodies in three primary ways: consumption, inhalation and skin absorption. Much to the chagrin of people with liver disease, toxins applied to the hair can easily make contact with and be absorbed through the scalp into the bloodstream.

Hair Color
Many struggling with a chronic illness can find renewed confidence and strength by making themselves look better on the outside. Hair color could be the magic solution that instantly transforms dull tresses into shiny ones or gray strands into a rich, vibrant color. Although a wide range of hair care ingredients contain toxic chemicals, hair coloring products are considered to pose one of the biggest health risks in the beauty and cosmetics industry.

Depending on what someone is trying to accomplish, hair coloring products almost always utilize chemical agents for their goal. According to master colorist Theresa Dufour from Herbavita Corporation in North America, chemicals are used to color hair for two purposes:

1.    To open the hair cuticle for lightening
2.    To deposit color

According to coloring experts, applying color and making it last depends upon the product’s ability to “pop open” the hair cuticle. Without this action, color washes out as soon as the hair is shampooed. The U.S. Food and Drug Administration (FDA) does not regulate hair products, but John Bailey, director of the agency’s color and cosmetics program, cautions consumers to “consider the lack of demonstrated safety” when considering a hair dye.

Three of the chemicals in hair color surmised to pose the greatest toxicity include:

1.    p-Phenylenediamine (PPD) – PPD is primarily used as a dye intermediate and as a dye. Short-term exposure to high levels of PPD may cause severe dermatitis, eye irritation and tearing, asthma, gastritis, renal failure, vertigo, tremors, convulsions and coma. Chronic exposure to PPD may affect kidney or liver function and can cause bluish discoloration of the lips or tongue.

Although no information is available on the reproductive, developmental or carcinogenic effects of PPD in humans, these possible effects indicate a substantial level of toxicity. PPD may also be referred to as phenylenediame, phenylenediame dihydrochloride, benzenediamine dihydrochloride or aminoaniline dihydrochloride.

2.    Aniline Dyes – Derived from coal tar, these liquid chemicals are used in commercial semi-permanent hair dyes. The various aniline dyes are often considered to be toxic and irritating to the eyes, skin and mucous membranes.   Historically, these dyes have also been proven to cause blindness in some cases when used in the eye areas.

3.    4-ABP – The FDA’s National Center for Toxicological Research found that the majority of off-the-shelf hair dyes for black, red and blonde hair contain a known carcinogen, 4-ABP.

While the most published, cautionary information for hair color revolves around these three chemicals, there are countless other potential toxic chemicals packed into hair-coloring products.

Liver Responsible Coloring
Most natural healthcare experts agree that going without hair dye altogether is the safest route for anyone with a questionable ability to filter toxins. However, the emotional lift that can result from a beauty treatment like coloring hair could bring a substantial benefit to someone burdened with liver disease. If choosing to proceed with hair color, consider the following five suggestions to minimize its liver impact:

1.    Occasional – The studies indicating toxicity typically involve great quantities of a chemical. By coloring hair once in a while, you can significantly cut down on toxin exposure levels.

2.    Avoid the Scalp – While most directions for hair color application advise against scalp contact, this rarely occurs. Most people wish to color the hair from its root, which attaches to the scalp. However, the more chemicals contacting the scalp, the greater probability your skin will absorb the concoction.

3.    Always Wear Gloves – To prevent additional skin absorption, make sure your hands are always well-covered when applying hair color product.

4.    Choose Less Toxic Brands – While less toxic products may cover less grey or last a shorter time, they are a good alternative for reducing the liver’s toxin load. Shop around for less toxic, all-natural coloring agents that use zero or smaller quantities of toxic chemicals such as Herbavita, EcoColors, Naturtint, Aubrey Organics and Clairol’s Castings line. Hennas, which are available in most salons, are also a good, safe, non-permanent option.

5.    Protect Your Liver – If you do opt for a chemical-rich hair dye, at least protect your liver cells from incurring more damage. Decades of clinical research demonstrate that taking a high quality milk thistle supplement daily strengthens the outside of liver cells, thus preventing their death.

There is no doubt that looking good on the outside can help you feel good on the inside. This phenomenon is what the beauty and cosmetics industry is fueled by. Since coloring the hair is accompanied by toxicity risks, those with impaired liver function need to approach this popular application of looking good with caution. By bearing in mind the suggestions listed above, a person with liver disease can responsibly achieve the hair transformation they are looking for.

References:

http://pubweb.epa.gov, p-Phenylenediamine, United States Environmental Protection Agency, 2007.

www.buzzle.com, Avoiding Toxic Hair Care Products, Editors of E/The Environmental Magazine, Buzzle.com, 2007.

www.hairboutique.com, Non-Toxic Hair Color Facts, Karen Marie Shelton, hairboutique.com, 2007.

www.lesstoxicguide.ca, Cosmetics and Personal Care, Environmental Health Association of Nova Scotia, 2007.

by Nicole Cutler, L.Ac.

Based on their ability to support the body’s wellness, there are many reasons why someone with chronic liver disease would take a multi-vitamin. Upon first glance, most multi-vitamins appear to be similar. However, closer inspection reveals that quite a few multi-vitamins contain iron. Unless specifically struggling with an iron deficiency, those with chronic liver disease are advised to double-check their multi-vitamin to make sure iron is not listed as an ingredient.

Well-constructed multi-vitamins promote healthfulness by supplying the body with essential building blocks, defending against cellular damage and strengthening valuable systems. For anyone with a chronic illness, such as chronic liver disease, multi-vitamins help the body better contend with the everyday stress that can worsen their condition. For more information on why someone with chronic liver disease could benefit from a multi-vitamin, click here.

As a necessary component of red blood cells, humans need a small amount of iron every day. However, the amount of iron the body needs is usually satisfied by food. Too much iron can be hard on the digestive system and be toxic to the liver. Thus, experts warn that supplements containing iron should only be taken by those who are specifically deficient in iron.

Iron deficient anemia is a common type of anemia, a condition in which blood lacks adequate healthy red blood cells. Red blood cells are needed to carry oxygen to the body’s tissues. There are several reasons someone with iron deficient anemia might need to supplement with iron:

•    They are not getting sufficient iron in their diet.

•    They are not able to absorb iron during digestion.

•    They have a chronic bleeding problem.

•    They are suffering from lead poisoning.

These individuals are candidates for benefitting from the 10 to 20 mg of additional iron found in many multi-vitamins. Unfortunately, anyone who does not fall into one of these iron deficient categories could have unwanted effects from supplemental iron – especially those with chronic liver disease.

The human body has a limited ability to eliminate excessive quantities of iron. Experts estimate that only about 1-2 mg of iron can be excreted each day. In healthy individuals, excessive dietary iron is not properly absorbed and is excreted in the stool. In the presence of chronic liver disease, there is a propensity for extra iron to accumulate in the liver. Regrettably, the liver is particularly susceptible to iron’s toxicity. For the millions of Americans living with chronic liver disease, avoiding unnecessary iron supplementation is a crucial step in maintaining their liver’s health:

•    There is growing evidence that even mildly increased amounts of iron may cause or enhance the amount of injury to the liver in the presence of alcoholic liver disease and chronic Hepatitis C.

•    Iron overload has been found to worsen the prognosis of alcoholic liver disease and chronic Hepatitis C – and to decrease the responsiveness to treatment.

•    Liver scarring and liver cell damage appear to be directly related to the iron content of the liver cell.

Taking a daily multi-vitamin is a simple, commonsense way to support health – especially when living with a chronic illness. However, most individuals with chronic liver disease must avoid multi-vitamins that contain iron. Unless iron deficiency has been specifically confirmed, taking any supplemental iron could easily expedite the advancement of and worsen the prognosis of any chronic liver disease.

References:

http://www.drugstore.com/ask/how-do-i-choose-an-adult-multivitamin/qxa1633, How do I choose an adult multivitamin?, Retrieved September 16, 2011, drugstore.com, inc., 2011.

http://www.hcvadvocate.org/hcsp/articles/Herrera.html, Cirrhosis in Chronic Hepatitis C Infection, Jorge L. Herrera, MD, Retrieved September 17, 2011, Hepatitis C Support Project, 2011.

http://www.hcvadvocate.org/hcsp/articles/RILEY.html, Preventive Care in Chronic Liver Diseases, Thomas R. Riley, Retrieved September 17, 2011, Hepatitis C Support Project, 2011.

http://www.liverdisease.com/minerals_hepatitis.html, Calcium, Sodium, Iron and Liver Disease/Hepatitis, Retrieved September 17, 2011, Melissa Palmer, MD, 2011.

http://www.livestrong.com/article/311625-high-iron-levels-and-liver-damage/, High Iron Levels and Liver Damage, Jessica Bruso, Retrieved September 17, 2011, Demand Media, Inc., 2011.

by Nicole Cutler, L.Ac.

Stress can be defined, experienced and handled in a countless number of ways, but most health experts agree that continual stress is harmful to the liver. Unfortunately, a customary response to stress is even more hazardous to the liver. Both animal and human research has found that drinking alcohol is a common coping mechanism for stress, with the misconstrued belief that it will ease stress. Unfortunately, consuming alcohol for stress relief acts as a double whammy to the liver’s well-being.

Stress and the Liver
Stress describes the body’s wear and tear in reaction to everyday tensions and pressures. When someone’s reaction to a stressful event is expressed as resistance, tension, strain or frustration, the ability to cope with the stress diminishes. Healthcare professionals uniformly agree that an inability to manage stress lays at the heart of many health problems. Confirming this association, the American Institute of Stress claims that up to 90 percent of all health problems are related to stress.

As published in the January 2006 edition of the Journal of Gastroenterology and Hepatology, Y. Chida and colleagues published the review “Does Stress Exacerbate Liver Disease?” The investigators found that fear and anxiety significantly decrease the flow of blood through the liver. In addition, they observed that stress can aggravate inflammation in the liver, a precursor to liver cell damage. To explain their findings, Chida and colleagues proposed that during stress, natural killer cells are expanded in the liver, which can contribute to liver cell death and the worsening of liver disease.

Alcohol and the Liver
It is no secret that alcohol is harmful to the liver, but here is a more accurate picture of what actually happens:

•    After swallowing alcohol, about 25 percent of the alcohol is absorbed immediately from the stomach directly into the bloodstream.

•    The remaining 75 percent makes its way to the small bowel where it then gets absorbed in the blood.

•    Once in the bloodstream, alcohol remains in the body until it is metabolized.

•    About 90 – 98 percent of alcohol is metabolized in the liver.

•    Alcohol is mostly metabolized in the liver by the enzyme alcohol dehydrogenase (ADH).

•    ADH breaks down alcohol into acetaldehyde.

•    The substance responsible for feeling drunk, acetaldehyde is highly toxic.

•    When acetaldehyde is bound to human liver plasma membranes, liver cell destruction occurs.

The Harm of Stress and Alcohol
Being that stress and alcohol both harm the liver, it’s unsettling to realize that many people consider alcohol to be a remedy for stress. A new poll from British alcohol education charity Drinkaware reveals that the average adult cites a bad or stressful day as an excuse to consume up to four drinks on a typical evening at home.

Although tension may appear to dissolve with alcohol consumption, some research demonstrates that alcohol actually induces the stress response by stimulating hormone release by the hypothalamus, pituitary and adrenal glands. In one study, the administration of alcohol initiated the physiological stress response, measured by increased levels of corticosterone. In addition to stimulating the hormonal stress response, chronic exposure to alcohol also results in an increase in adrenaline – a chemical release that is the opposite of relaxation.

A study in the journal Alcoholism: Clinical & Experimental Research further confirms the concept that alcohol can add to stress. The study found that stress can reduce the intoxicating effects of alcohol, causing people to drink more to produce the same effect. According to study author Emma Childs, a research associate at the University of Chicago, drinking could make some people feel worse and prolong their stress when they think it will relieve tension. Childs said, “Alcohol can change the way that the body deals with stress: it can decrease the hormone cortisol, which the body releases to respond to stress, and it can prolong the feelings of tension produced by the stress.”

Being stressed and drinking alcohol serves as a one-two punch to the liver’s health. With this kind of evidence, it’s hard to miss the irony in the popular habit of relaxing with an alcoholic beverage. By indulging in alcohol to cope with stress, not only is the stress compounded, but the liver suffers way more than it should.

References:

http://alcoholism.about.com/cs/heal/a/aa020722a.htm, Drinking Alcohol and Blood Pressure, Buddy T., Retrieved October 9, 2011, about.com, 2011.

http://alcoholism.about.com/cs/alerts/l/blnaa32.htm, Alcohol and Stress, Retrieved October 9, 2011, about.com, 2011.

http://digitaljournal.com/article/309237, Study: Drinking Alcohol May Cause Stress, Oscar brooks, Retrieved October 9, 2011, digitaljournal.com, 2011.

http://mydoterrajourney.blogspot.com/2011/02/alcohol-stress-liver.html, Alcohol, Stress & The Liver, Retrieved October 9, 2011, Rebecca Halliday Heugly, 2011.

http://www.liversupport.com/wordpress/2011/04/five-signs-you-and-your-liver-need-stress-relief/, Five Signs You and Your Liver Need Stress Relief, Nicole Cutler, L.Ac., Retrieved October 9, 2011, Natural Wellness, 2011.

http://www.liversupport.com/wordpress/2007/11/alcohols-negative-impact-on-liver-disease/, Alcohol’s Negative Impact on Liver Disease, Nicole Cutler, L.Ac., Retrieved October 9, 2011, Natural Wellness, 2011.

http://www.prweb.com/releases/prweb2011/8/prweb8692734.htm, Brits Use Stress As An Excuse To Reach For The Bottle At Home, Says Drinkaware, Retrieved October 9, 2011, Vocus PRW Holdings, LLC, 2011.

by Nicole Cutler, L.Ac.

If your meals are anything like the typical American’s, you probably already know that switching to a high fiber, low fat diet will help you lose weight. However, many do not know that following a popular, predominantly Southern European style of eating may not only help protect against weight gain – but it can also prevent metabolic syndrome and fatty liver disease.

Metabolic Syndrome and Fatty Liver Disease
Estimated to affect one in every four American adults, nonalcoholic fatty liver disease is emerging as one of the most prevalent and potentially harmful illnesses of our time. Described as the accumulation of fat in the liver cells of people who do not drink alcohol excessively, nonalcoholic fatty liver disease is reversible if detected early enough.

Closely associated with nonalcoholic fatty liver disease, metabolic syndrome is a frequently seen health pattern that foretells of type II diabetes. Metabolic syndrome typically consists of:

•    obesity
•    hyperinsulinemia
•    insulin resistance
•    hypertriglyceridemia
•    hypertension

Although neither metabolic syndrome nor nonalcoholic fatty liver disease has a single identifiable cause, most experts agree that healthful lifestyle adjustments can protect against both of these illnesses.

The Mediterranean Diet
More than one study has looked into the potential health benefits of the Mediterranean diet, and each investigation appears to reveal more reasons to consider favoring cuisine from the Mediterranean region.

Including traditional foods from southern Italy, Crete, Spain, Morocco and much of Greece, the Mediterranean diet is completely devoid of processed food. Staples of the Mediterranean diet include:

•    fresh fruit and vegetables
•    whole grains
•    nuts and seeds
•    legumes
•    fish and seafood
•    yogurt
•    olive oil

Four more characteristics of the Mediterranean diet are:

•    Good Fats – Instead of eliminating fat consumption, the Mediterranean diet is heavy on healthful monounsaturated fats and polyunsaturated omega-3 fatty acids (like olive oil, flax seeds, avocado and fatty fish).

•    Small Portions – With an emphasis on scaled-down portions, small quantities of delicious food containing healthy fats (like olives and nuts) keeps people feeling full for a longer time than diets without any fat.

•    Olive Oil – Instead of butter, margarine, lard, sesame oil, vegetable oil or safflower oil, the Mediterranean diet uses olive oil in nearly every dish. A compound in olive oil (oleocanthal) is believed to reduce inflammation. This highly desired characteristic helps combat many types of chronic diseases, including fatty liver disease.

•    Fruit Dessert – Cravings for sugary, creamy or rich treats for dessert adds a considerable caloric and toxic load to the body’s digestive and purification responsibilities. However, the Mediterranean dietary custom of consuming fresh fruit for dessert supplies fiber, vitamins and antioxidants instead of sugar, fat and chemicals.

Two recent research studies suggesting that the Mediterranean diet could help prevent or reverse fatty liver disease include:

1.    A Spanish study published in the July-August 2011 edition of the Journal of Medicinal Food studied how the Mediterranean diet impacted participants without diabetes who had nonalcoholic fatty liver disease. Due to extremely significant improvements in body weight, low-density lipoprotein cholesterol, liver enzymes and severity of fat accumulation in the liver, the researchers concluded that eating a Mediterranean diet could be an effective and safe way to treat patients suffering from metabolic syndrome and nonalcoholic fatty liver disease.

2.    An Australian study recently presented at the annual meeting of the American Association for the Study of Liver Diseases also revealed compelling evidence in favor of the Mediterranean diet. In this study, the investigators found that a six-week Mediterranean dietary intervention could lead to a reduction of liver fat by 39 percent compared to a current recommended healthy diet.

The Mediterranean diet provides a solid backbone for choosing meals, by offering highly palatable dishes that just happen to be good for the body. Because metabolic syndrome and fatty liver disease are becoming increasingly problematic, it is likely that the recipes found in the Mediterranean diet will move into the forefront of weight management and liver health programs.

References:

http://www.medpagetoday.com/MeetingCoverage/AASLD/29613, AASLD: Fatty Liver May Benefit from Mediterranean Diet, Michael Smith, Retrieved November 18, 2011, Everyday Health, Inc., 2011.

http://www.ncbi.nlm.nih.gov/pubmed/21688989, The effect of the Spanish Ketogenic Mediterranean Diet on nonalcoholic fatty liver disease: a pilot study, Pérez-Guisado J, et al, Retrieved November 18, 2011, Journal of Medicinal Food, July-August 2011.

http://www.sacbee.com/2011/11/07/4035815/the-mediterranean-diet-improves.html, The Mediterranean Diet Improves Liver Health – Regardless of Weight Loss, Retrieved November 18, 2011, The Sacramento Bee, 2011.

http://www.webmd.com/diet/features/the-mediterranean-diet, Popular Diets of the World: The Mediterranean Diet, Jenny Stamos Kovacs, Retrieved November 18, 2011, WebMD, LLC, 2011.

Ingredients

• 1 cup cooked brown rice
• ½ cup cooked wild rice
• ½ loaf whole wheat bread cubed
• ½ cup walnuts, toasted and chopped
• 2 peeled, cored and diced apples
• ½ cup dried cranberries
• 1 chopped onion
• 1 clove minced garlic
• 1 tsp dried sage
• 1 tsp dried thyme
• 1 cup low-sodium broth (vegetable or chicken)
• 3 tbsp olive oil

Directions

1. In 2 tbsp oil, sauté onions until soft then add garlic and cook for several more minutes.
2. Preheat oven to 350 degrees F.
3. Spread bread cubes over a baking sheet and combine with remaining oil, sage and thyme – bake for 10 minutes or until bread is lightly toasted and fragrant.
4. In a large bowl, toss slightly cooled bread cubes with sautéed onions and garlic. Stir in rice, apples, dried cranberries and toasted walnuts until all ingredients are evenly distributed.
5. Transfer to a baking dish greased with cooking spray, add broth, cover with foil and bake for 40 minutes.
6. Remove foil and bake an additional 10 minutes for a crispy top.

by Nicole Cutler, L.Ac.

Known collectively as the holidays, the stretch between Thanksgiving and New Year’s can pose a dilemma to those with chronic liver disease. Although there are various contributing factors that make this time of year hazardous to the liver’s health, typical holiday foods in and of themselves can make a healthy liver wince. With a little intentional planning, your culinary customs could aid your liver instead of injuring it. Thankfully, there are liver-friendly foods that can help those wanting to shield their liver from harm enjoy a worry-free holiday season.

Even though the food may not be very healthy, many of us look forward to the customary dishes prepared over the holidays. Regrettably, the ingredients in many of these foods are processed, extremely sugary, fatty or fried. These substances overwork and overload the liver, impairing its ability to break down and filter out toxins and fat. This impairment creates a backlog of toxins and fat in the liver, increasing the likelihood of inflammation and injury to nearby liver cells.

A study in a 2000 edition of New England Journal of Medicine demonstrated that the average person puts on a pound during the holidays – and never loses it. This weight gain is progressive and can contribute to excessive fat accumulation in the liver. Casually referred to as fatty liver disease, an estimated 25 percent of American adults have excessive fat accumulation in the liver. This growing problem has the potential to cause serious liver damage and can exacerbate other forms of chronic liver disease.

Consider swapping out the usual version of these holiday classics with the following four recipes. By doing so, your liver will have a better chance of making it through the New Year without being any worse for the wear:

1.    Green bean casserole is a holiday staple. Typically prepared with butter, cheese, cream, loads of salt and fried onions, this “veggie” puts a tremendous burden on the liver. Swap out the green bean casserole for steamed broccoli with fresh squeezed lemon. Broccoli will increase the amount of glucosinolate in your body, enhancing enzyme production in the liver. Glucosinolates are natural enzymes that help flush out carcinogens and other toxins from the body – a process that helps the liver with detoxification and lowers the risk of cancer. Fresh lemon juice is loaded with Vitamin C, a potent antioxidant. In addition, lemon helps stimulate liver activity.

2.    Sausage stuffing is another frequent holiday crowd pleaser. Unfortunately, this turkey accompaniment is usually made with lots of butter, salt, white bread and processed meat. Besides the rapid rise in blood sugar resulting from white bread consumption, the other ingredients weigh down a liver’s ability to function properly. Swap out sausage stuffing with a more healthful version made with wild rice, low-sodium chicken broth, apples and walnuts. The wild rice is high in fiber and does not cause a spike in blood sugar, a precursor to fat accumulation in the liver. Apples are high in pectin, a substance that reduces the load on the liver by helping to cleanse and release toxins in the digestive tract. Walnuts are full of arginine, an amino acid that helps the liver detoxify ammonia. In addition, walnuts have lots of glutathione and omega-3 fatty acids – both of which support normal liver cleansing actions.

3.    After a holiday meal, pecan pie is a favorite dessert. Usually sweeter than candy, pecan pie always has copious quantities of sugar and butter, a dependable combo for causing sluggishness in the liver. To get your fill of this delectable nut, include some toasted pecans in a liver-friendly salad made with dandelion greens and avocado. Pecans are a great source of Vitamin E, magnesium, protein, fiber and healthy fats. Dandelion greens aid in liver detoxification by increasing the creation and flow of bile, while avocado encourages the body’s production of glutathione, an antioxidant necessary for the liver to cleanse harmful toxins.

4.    Usually served warm, egg nog is a traditional holiday beverage. Based on its heavy and sweet ingredients, egg nog has also been widely criticized. It may take the chill out of the air, but egg nog is a virtual nightmare for anyone with liver concerns. To begin with, egg nog includes a distilled spirit (brandy, whiskey or rum) in its mix, all known liver toxins and liver disease accelerators. In addition, the other ingredients (eggs, cream and sugar) all contribute to overloading and stressing the liver. Although it may not be traditional, consider drinking green tea to warm you up instead. Green tea is full of plant antioxidants known as catechins, substances known to improve liver function. In addition, some research has demonstrated that green tea consumption prevents fat accumulation in the liver.

Taking the preceding four holiday staples as an example, think about how you can tweak your favorite holiday meal into nourishment, protection and support for your liver.

References:

http://www.fitnessmagazine.com/recipes/healthy-eating/superfoods/healthy-holiday-superfoods/, 10 Healthy Holiday Superfoods, Emily Dorn, Retrieved November 6, 2011, Meredith Corporation, 2011.

http://www.globalhealingcenter.com/natural-health/liver-cleanse-foods/, 14 Foods That Cleanse the Liver, Dr. Edward Group, Retrieved November 6, 2011, globalhealingcenter.com, 2011.

http://www.nejm.org/doi/pdf/10.1056/NEJM200003233421206, A Prospective Study of Holiday Weight Gain, Yanovski, Jack A, et al, Retrieved November 6, 2011, New England Journal of Medicine, March 2000.

http://www.webmd.com/food-recipes/ss/slideshow-naughty-list-of-holiday-foods, The Naughty List of Holiday Foods Slideshow, Retrieved November 6, 2011, WebMD, LLC, 2011.