Your liver is amazing!
With over 500 essential functions that keep us healthy it is one of the hardest-working resilient organs in the body.
In Traditional Chinese Medicine (TCM), the liver is considered one of the most important organs for maintaining balance in the body. It is associated with the Wood element and is responsible for the smooth flow of Qi (energy), blood, and emotions. Unlike the Western view, which focuses on detoxification and metabolism, TCM sees the liver as central to emotional well-being, digestion, and overall vitality.
Today’s world is characterised by stress, processed foods, unhealthy lifestyle habits such as alcohol use and smoking. Environmental toxins such as pollution or even the cleaning products we use in our homes, can all put a strain on the liver.
Supporting the liver naturally can have positive impacts on digestion, energy levels, our skin and overall well-being.
So, What Does the Liver Do?
The liver is a powerhouse, responsible for a vast array of processes that sustain life.
Some of its key roles include:
Detoxification
Filtration of toxins, including alcohol, drugs, and environmental pollutants, converting them into substances that can be excreted through urine or bile.
Immune Function
It plays a role in immune response, helping to remove bacteria and viruses from the bloodstream.
Metabolism
It regulates the metabolism of fats, proteins, and carbohydrates, ensuring a steady supply of energy.
Bile Production
The liver produces bile. Bile is essential for breaking down and absorbing fats.
Storage of Nutrients
It stores essential vitamins and minerals such as vitamins A, D, B12, iron, and copper.
Blood Sugar Regulation
By storing and releasing glucose as needed, the liver helps maintain stable blood sugar levels.
Hormone Metabolism
The liver breaks down and removes excess hormones such as oestrogen, testosterone and thyroid hormones.
The Liver’s Role in Digestion
The liver and the rest of your digestive system work closely together to ensure proper digestion and nutrient absorption. One of the liver’s most important digestive functions is producing bile, a fluid that helps break down dietary fats and aids in the absorption of fat-soluble vitamins (A, D, E, and K). Bile is stored in the gallbladder and released into the small intestine when needed.
In addition to bile production, the liver also plays a role in processing the nutrients absorbed from the digestive tract. It converts excess carbohydrates into glycogen for storage, metabolises amino acids from proteins, and regulates cholesterol levels.
Digestive discomfort, bloating, or low energy levels can be an indicator of a sluggish or overburdened liver. Similarly, hormone imbalances with symptoms like PMS and mood swings may be a sign your liver is struggling.
Natural Ways to Support Your Liver
There are many simple ways to keep your liver healthy and functioning optimally.
Cruciferous vegetables, such as broccoli, cauliflower, kale, Brussels sprouts, and cabbage are rich in antioxidants and are powerful liver-supporting foods. These along with eggs, garlic and onions are sulphur rich foods which support phase 1 and phase 2 detoxification.
Bitter Foods like dandelion greens, rocket, and radicchio stimulate bile production and aid digestion.
Choose Healthy Fats: Avocados, nuts, seeds, and olive oil provide essential fatty acids that help reduce inflammation.
Limit Processed Foods and Sugar: Processed foods can overburden the liver, leading to sluggish detoxification. Where possible, cook from scratch and with fresh ingredients and reduce your consumption of processed foods.
Stay Hydrated. Drinking plenty of water helps flush toxins from the body and supports bile production. A mug of warm lemon water in the morning can be a gentle wake up call to your liver, stimulating digestion and liver function.
Support Gut Health. A healthy gut reduces the toxic load on the liver. Consuming probiotic-rich foods like kefir, yogurt, sauerkraut, and kimchi can promote a balanced gut microbiome and improve digestion.
Reduce Alcohol and Caffeine Intake. Excess alcohol and caffeine can strain the liver. Moderation is key, and choosing herbal teas like dandelion root can offer liver-supportive benefits.
Incorporate Liver-Supporting Herbs. One of the most well-known liver-supportive herbs, milk thistle, contains silymarin, which helps protect liver cells from damage. Turmeric is an anti-inflammatory spice enhances bile production and aids detoxification. Dandelion root tea supports digestion and liver function. It is always important to seek advice from a qualified health professional when considering supplementing herbs.
Regular Exercise enhances blood circulation and promotes detoxification by stimulating the lymphatic system. Regular movement also helps regulate blood sugar levels, reducing strain on the liver.
Manage Stress Chronic stress can lead to inflammation and an overburdened liver. Incorporating stress-reducing practices like deep breathing, meditation, and yoga can help to reduce stress levels.
Get Quality Sleep The liver carries out many of its detoxification processes during sleep. According to TCM, the liver detoxifies between 1 am and 3 am, so if you notice this is the time you regularly wake up during a night’s sleep, it could be a signal to support your liver. Getting good sleep before midnight supports its function. Tips such as avoiding screens before bed, maintaining a regular sleep schedule, and creating a relaxing bedtime routine can also support your liver.
Are you struggling with digestive discomfort, bloating, or low energy levels? Yet you cannot find any obvious triggers or an explanation why? Are your moods up and down with no particular pattern? It might be time to give your liver some TLC alongside a personalised nutrition and lifestyle plan. Reach out to see how I can help with a free 20 minute chat.
The content provided is not intended to treat, diagnose, cure or prevent any disease. All material on laurabealesnutrition.co.uk is provided for information and educational purposes only. Always seek the advice of your doctor and/ or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, supplement, exercise or other health-related programs.
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