Your liver is your main detoxification organ; it's the unsung hero of our body's internal orchestra, works tirelessly to keep us in tune with good health and is often forgotten about and neglected.
The liver has to deal with a magnitude of toxins every minute of the day. These toxins include but are not limited to:
Airborne Toxins: The air we breathe is laden with pollutants and toxins from vehicle exhaust, industrial emissions, fly sprays, and cleaning products. These airborne contaminants enter our bodies through inhalation and are subsequently processed by the liver.
Dietary Toxins: Our modern diets, while convenient, often expose us to an array of processed foods containing artificial preservatives, colourings, and flavourings. Pesticides and herbicides used in agriculture also find their way into our meals. The liver diligently works to neutralise these dietary toxins, preventing them from causing us harm.
Medications and Pharmaceuticals: introduce additional chemicals into our system. The liver metabolises these drugs, ensuring their safe elimination from the body.
Environmental Chemicals: Chemicals from household cleaners, personal care products, and industrial pollutants from our clothes can find their way into our bodies through contact with skin or absorption. The liver plays a crucial role in breaking down and excreting these chemicals to prevent their accumulation.
Metabolic Byproducts: Our body's natural metabolic processes produce byproducts that, if not efficiently handled, can be harmful. The liver steps in to process and eliminate these byproducts, maintaining a delicate balance within our internal environment.
The Liver's Detoxification Machinery: Phase one and two
To manage this colossal workload, the liver employs a two-phase detoxification process. In Phase One, the liver transforms various chemicals into intermediate compounds. While this step is necessary, these intermediate compounds can potentially generate reactive and harmful substances, such as Alcohol, which is converted to a highly toxic substance called Acetaldehyde.
The liver detoxification phase requires a wide variety of nutrients for the enzymes to do their job. A diet rich in high-quality protein (particularly from animal products like seafood, chicken, beef, and eggs) is needed. Other vitamins and minerals are also needed for the proper functioning of the various Phase One enzymes and to ensure toxins are processed quickly enough to avoid damaging our bodies:
Vitamin A (retinol) - found in liver, eggs, and dairy foods.
Vitamin B2 (riboflavin) - found in liver, beef, almonds, dairy, salmon, and eggs.
Vitamin B3 (niacin) - found in tuna, chicken, salmon, lamb, beef, sardines, asparagus, tomatoes, dark leafy greens, and avocados.
Vitamin B6 - found in fish, liver and other organ meats, potatoes, sweet potatoes, sunflower seeds, spinach, and bananas.
Folate (B9) - found in dark leafy greens.
Vitamin B12 - found in organ meats (especially liver), animal products like meat, chicken, eggs, and dairy.
Phase 2 picks up where Phase 1 leaves off. Its mission is to neutralize those potentially harmful intermediate compounds and make them water-soluble, ready for safe elimination from the body.
Additional nutrients are needed to support this phase, including:
Vitamin C - Found in fruits and vegetables
Amion Acids (from Protein-rich Diet)
Glutathione - Okra, Avocado, almonds
Magnesium - Dark chocolate, Avocado, nuts and seed
Choline - Found in egg yolks and liver and seafood
Congestion and Detoxification Challenges:
When the liver becomes congested or overwhelmed, its ability to efficiently detoxify may be compromised. This congestion can stem from factors such as a high toxic load, poor diet, excessive alcohol consumption, and/or certain medications. As a result, the liver may struggle to keep up with its detoxification duties.
Toxins and Fat Cells:
When the liver cannot process toxins effectively, some of these substances may find an alternative storage site within the body. Fat cells become a convenient reservoir for these stored toxins. As the body attempts to safeguard itself, toxins can be stored in fat tissue to prevent immediate harm. These are not static; they can release stored toxins back into the bloodstream and back to the liver to process when the body initiates fat breakdown/weight loss, particularly during activities like exercise, periods of fasting, or having a massage. When this toxin release occurs, it may trigger various reactions, including an increase in body temperature, brain fog and headaches. This is why it is always recommend drinking water after exercising and massages to help flush these toxins out.
Night Sweats: A Symptom of Detoxification:
Night sweats can be a manifestation of this toxin release, especially during sleep when the body is actively repairing and rejuvenating (normally around 2 - 4 am). As the liver tries to clear stored toxins, When the liver is overloaded, the body's natural response may include increased sweating to help eliminate these substances through the skin. I see this a lot in perimenopause due to the excess hormonal changes in the body.
Multiple Chemical Sensitivity (MCS): Again, when the liver cannot process toxins effectively, it can result in Multiple Chemical Sensitivity (MCS); this is a condition where individuals experience adverse reactions to low levels of chemical exposure. This can result in headaches, brain fog or rashes after being in contact with toxins/chemicals such as highly fragrant washing powders, perfumes, car exhaust fumes, etc. The liver, being a central player in detoxification, is crucial in addressing MCS. Ensuring optimal liver function becomes paramount to managing this sensitivity and maintaining overall health.
Supplements for Better Liver Health:
Curcumin is found in turmeric and is a potent anti-inflammatory compound that supports liver health. It not only reduces inflammation but also enhances Phase 2 detoxification, promoting the efficient removal of harmful substances.
Milk thistle is known for its hepatoprotective (liver-protecting) properties. It may help shield the liver from toxins and oxidative stress, which can be beneficial for individuals with liver conditions or those exposed to environmental toxins. In cases of non-alcoholic fatty liver disease (NAFLD), milk thistle may help reduce fat accumulation in the liver, promoting a healthier liver structure.
Glutathione is a critical antioxidant in the liver. It helps neutralise free radicals and protect liver cells from oxidative stress. It is also essential for the liver's detoxification processes. It binds to toxins, facilitating their removal from the body.
Foods for Better Liver Health:
Bitter Foods: Bitter foods, often overlooked in our modern diets, are the liver's allies. Bitterness signals the liver to produce bile, a key player in digestion and detoxification. Incorporating bitter foods like chicory, arugula (wild rocket), dandelion greens, radicchio, endive, and artichoke can stimulate the liver and contribute to its overall well-being. Helping to protect the liver from toxins, alcohol, and chemicals
Supporting Your Hardworking Liver
Having a better understanding of the liver's workload highlights the importance of actively supporting its function. Embracing a diet rich in nutrients, minimising exposure to environmental toxins, and incorporating liver-loving foods and supplements can contribute to optimal liver health. By being mindful of what we expose ourselves to and providing our liver with the tools it needs, we can ensure it continues to perform its vital role as our body's ultimate guardian against the daily onslaught of chemicals. Let's celebrate and care for our liver – the unsung hero working tirelessly to keep us thriving.