Christmas is that time of year that can push you to your mental and physical limits. There is always so much to do including the never-ending lineup of parties with the temptation of all the rich foods, sugary treats and alcohol. So, in order to survive the silly season keeping yourself healthy is the key.
One of the best ways to feel healthy and keep your energy levels up around Christmas and New Years, is to show your liver some love. Everything you eat or drink, including medicine passes through your liver. So, the liver is like the central engine room for our bodies and is responsible for many functions that help support metabolism, immunity, digestion and detoxification. If your liver is not functioning properly it can make your mind foggy and your body feel sluggish.
Here are a few tips to help you and your liver feel your best over the festive season.
- Drink more water and reduce alcohol- Stay hydrated and ensure you drink plenty of water up to 2 litres especially if you are indulging in alcoholic drinks. Water is great for helping flush out toxins. Try matching each glass of alcohol you drink with a big glass of water. Mix your white wine into a spritzer with half wine half soda water and lots of ice. Drinking alcohol in moderation is fine, but excessive alcohol consumption can damage liver cells, causing scarring or swelling which may eventually lead to cirrhosis.
- Avoid toxins –Chemicals in insecticides and cleaning products can damage the liver so avoid breathing them in or touching them when possible. Chemical additives in cigarettes are also damaging to the liver.
- Drugs and medications- Ibuprofen, aspirin and naproxen sodium can cause liver disease if you take too much of them or take them with alcohol. Prolonged use of some prescription steroids and antibiotics can also cause liver damage. Always consult your health practitioner about any concerns regarding medications.
- A healthy diet- Many foods can be beneficial for liver health, including dark leafy greens, artichoke, herbs like parsley, dill and dandelion greens which encourage the production and release of bile by the liver. Bile helps with digestion and absorption of fats, carbohydrates and vitamins. Vegetables from the Brassica family such as bok choy, broccoli, cabbage, brussels sprouts, cauliflower and kale contain essential nutrients which are needed to support liver function and detoxification. Fibre from wholefoods such as fruit, vegetables, legumes and seeds also help to remove waste and toxins from the body. Turmeric has strong antioxidant and anti- inflammatory properties, provides protective effects to the liver and helps increase bile flow. Milk thistle is traditionally used in Western herbal medicine as tonic for the liver to help the digestion of fats in the diet and relieve indigestion. It also supports detoxication processes and health of the liver. Fermented Foods are loaded with good bacteria which aid with digestion and also help the liver remove toxins.
- Physical activity- Regular exercise is crucial to liver health. Preventing obesity and maintaining a healthy weight helps reduce accumulation of fat in the liver which can lead to fatty liver disease.
This is not medical advice and is not meant to cure or treat any disease. If you are unsure of whether these hints and tips are suitable for you, please discuss with your health practitioner before making any dietary changes.
Sources – Factors Influencing the Gut Microbiota, Inflammation, and Type 2 Diabetes, Li Wen & Andre Duffy. ncbi.nlm.nih.gov/pmc/articles/PMC4685119/ Nutirition and physical activity in non alcoholic fatty liver disease- Oliveira, CP, De Lima Sanches, P, De Abreu-Silva, EO & Marcadent. Turmeric: The Golden Spice of Life – Rathaur, P, Raja, W, Ramteke, P. & John, S 2012, International Journal of Pharmaceutical Sciences and Research, vol. 3, no. 7, pp. 1987–1994. ncbi.nlm.nih.gov/pmc/articles/PMC5954622/ The Effects of Physical Exercise on Fatty Liver Disease- Dirk J.Van Der Windt, Vilas Sud, Hongii Zhang, Allan Tsung & Hai Huang.
