{"id":5544,"date":"2020-01-02T07:01:45","date_gmt":"2020-01-02T07:01:45","guid":{"rendered":"http:\/\/www.vivehealth.com.au\/blog\/?p=5544"},"modified":"2020-01-03T00:35:24","modified_gmt":"2020-01-03T00:35:24","slug":"how-to-nourish-optimise-liver-function","status":"publish","type":"post","link":"http:\/\/www.vivehealth.com.au\/blog\/2020\/01\/02\/how-to-nourish-optimise-liver-function\/","title":{"rendered":"How to Nourish &#038; Optimise Liver Function"},"content":{"rendered":"<p style=\"text-align: right;\">by <a href=\"https:\/\/www.vivehealth.com.au\/blog\/2017\/12\/02\/vive-naturopath-mindy-duncan\/\">Mindy Duncan<\/a> | <a href=\"https:\/\/www.nourishnaturopathy.com.au\/\">Nourish Naturopathy<\/a><\/p>\n<p>Our liver is an incredibly important organ, it plays an essential role in a number of bodily processes including detoxification, digestion &amp; production of energy. Whilst the liver is also a very powerful &amp; resilient organ there are unfortunately a number of aspects within modern life that, overtime, impact the livers capacity to do it\u2019s job efficiency &amp; healthily. Here we will discuss the main functions of the liver, tell-tale symptoms of compromised liver function &amp; how you can support your liver on a <span style=\"text-decoration: underline;\"><strong>daily basis<\/strong><\/span>. It&#8217;s the small things we do everyday not the big things we do occasionally that have the most benefit for our long-term health.<\/p>\n<p><a href=\"http:\/\/www.vivehealth.com.au\/blog\/2020\/01\/02\/how-to-nourish-optimise-liver-function\/radicchio\/\" rel=\"attachment wp-att-5555\"><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter wp-image-5555\" src=\"http:\/\/www.vivehealth.com.au\/blog\/wp-content\/uploads\/2019\/12\/radicchio.jpg\" alt=\"\" width=\"464\" height=\"309\" srcset=\"http:\/\/www.vivehealth.com.au\/blog\/wp-content\/uploads\/2019\/12\/radicchio.jpg 5667w, http:\/\/www.vivehealth.com.au\/blog\/wp-content\/uploads\/2019\/12\/radicchio-300x200.jpg 300w, http:\/\/www.vivehealth.com.au\/blog\/wp-content\/uploads\/2019\/12\/radicchio-768x512.jpg 768w, http:\/\/www.vivehealth.com.au\/blog\/wp-content\/uploads\/2019\/12\/radicchio-1024x683.jpg 1024w\" sizes=\"(max-width: 464px) 100vw, 464px\" \/><\/a><\/p>\n<h2><strong>Main\u00a0Functions\u00a0of\u00a0the\u00a0Liver<\/strong><\/h2>\n<ul>\n<li>Detoxification of drugs, chemicals and poisons<\/li>\n<li>Bile production (essential for the digestion of fats)<\/li>\n<\/ul>\n<ul>\n<li>Storage of vitamins (especially fat-soluble vitamins A, E, D &amp; K) and minerals<\/li>\n<li>Breakdown of blood cells<\/li>\n<li>Storage of sugar in the form of glycogen (energy reserve)<\/li>\n<li>Storage of blood, which can quickly be released if needed<\/li>\n<li>Energy production from the breakdown of fats, proteins and carbohydrates<\/li>\n<li>Protein metabolism &amp; production of non-essential amino acids<\/li>\n<li>Breakdown excretion and\/or recycling of hormones (i.e. oestrogen, cortisol)<\/li>\n<li>Production of cholesterol (essential for brain function &amp; base molecule for many hormones)<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Liver detoxification is<a href=\"http:\/\/www.vivehealth.com.au\/blog\/2020\/01\/02\/how-to-nourish-optimise-liver-function\/liver-infographic\/\" rel=\"attachment wp-att-5548\"><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-5548 alignright\" src=\"http:\/\/www.vivehealth.com.au\/blog\/wp-content\/uploads\/2019\/12\/LIVER-INFOGRAPHIC.png\" alt=\"\" width=\"310\" height=\"310\" srcset=\"http:\/\/www.vivehealth.com.au\/blog\/wp-content\/uploads\/2019\/12\/LIVER-INFOGRAPHIC.png 800w, http:\/\/www.vivehealth.com.au\/blog\/wp-content\/uploads\/2019\/12\/LIVER-INFOGRAPHIC-150x150.png 150w, http:\/\/www.vivehealth.com.au\/blog\/wp-content\/uploads\/2019\/12\/LIVER-INFOGRAPHIC-300x300.png 300w, http:\/\/www.vivehealth.com.au\/blog\/wp-content\/uploads\/2019\/12\/LIVER-INFOGRAPHIC-768x768.png 768w\" sizes=\"(max-width: 310px) 100vw, 310px\" \/><\/a> an incredibly complex &amp; eloquent process. Everything that enters our body either through ingestion (mouth), inhalation (respiratory) or absorption (skin &amp; mucous membranes) is broken down, processed &amp; eliminated via the liver. That&#8217;s right everything! It&#8217;s a pretty busy organ.<\/p>\n<p>Total liver detoxification occur over 2 separate phases. <strong>Phase 1 &amp; Phase 2. <\/strong><\/p>\n<p><strong>Phase 1<\/strong>\u00a0consisting of 1 pathway that basically catches everything &amp; prepares it for metabolism via\u00a0<strong>Phase 2\u00a0<\/strong>which consists of 6 different pathways. Each of which is responsible for detoxifying different substances &amp; requires sufficient nutrient status to support them.\u00a0 The individual operations &amp; requirements for each pathways is beyond the scope of this post &amp; will be discussed another time, so stay tuned for that. However, what we will discuss is what impacts these pathways.<\/p>\n<p>There are a number of factors which can place excess burden on the liver &amp; those that really assist it&#8217;s function. Here are a few recommendations for what you can limit in daily life &amp; what you can do to promote a healthy thriving liver.<strong>\u00a0<\/strong><\/p>\n<h2><strong>How to properly care for your liver <\/strong><\/h2>\n<p>To ensure a long life of vibrant health, it is essential that we put into place daily measure to support the liver basic function but reducing excessive burden from toxic substances &amp; ensure we are consuming a well-balanced diet that nourishes it.<\/p>\n<p><strong>Factors which <span style=\"text-decoration: underline;\">SUPPORT<\/span> liver function<\/strong><\/p>\n<ul>\n<li>Try having a few alcohol free nights each week<\/li>\n<li>Try sticking to 1 coffee daily<\/li>\n<li>Eating a whole-foods, natural diet with LOADS of vegetables<\/li>\n<li>Swap over to more natural skincare<\/li>\n<li>Start making your own cleaning products<\/li>\n<li>Regular exercise (esp. cardio &#8211; getting a sweat &amp; your heart rate up for at least 20 minutes is essential)<\/li>\n<li>Water<\/li>\n<li>Rest<\/li>\n<\/ul>\n<p><strong>Factors\u00a0that\u00a0<span style=\"text-decoration: underline;\">BURDEN\u00a0<\/span>liver\u00a0function<\/strong><\/p>\n<ul>\n<li>Alcohol<\/li>\n<li>Coffee \/ Caffeine<\/li>\n<li>Trans fats (think margarine..yuck!)<\/li>\n<li>Refined sugars<\/li>\n<li>Synthetic substances &amp; chemicals<\/li>\n<li>Sedentary lifestyle<\/li>\n<li>Dehydration<\/li>\n<li>Illness &amp; Infection<\/li>\n<\/ul>\n<p>When discussing the topic of detoxification it\u2019s important to understand that even though the liver is considered our principle detoxification organ it\u2019s part of a symphony or other organs which work perfectly together to protect, process &amp; eliminate many different compounds from the body. To truly support our bodies holistically we also need to support each these systems simultaneously\u2026there\u2019s no <u>I in TEAM<\/u> remember. The other organs involved in detoxification include:<\/p>\n<p><span style=\"text-decoration: underline;\"><strong>Digestive Tract \/ Colon<\/strong><\/span><\/p>\n<p>Once all of those lovely compounds are processed successfully via the liver they are sent to the next portal of elimination from the body, the bowel. Unfortunately for a number of reasons, such as constipation &amp; poor bowel regularity a number of these compounds to be re-absorbed &amp; \u201cre-toxed\u201d back into body to be reprocessed, adding unnecessary excess burden on the liver. It\u2019s a wicked case of double handling really. For optimal elimination, it&#8217;s important the bowel is moving regularly. We recommend <a href=\"https:\/\/www.vivehealth.com.au\/blog\/2019\/05\/29\/dietary-fibre-key-long-term-health\/\">increasing intake of dietary fiber<\/a> &amp; water. Fibre supplements including psyllium, slippery elm &amp; <a href=\"https:\/\/www.vivehealth.com.au\/blog\/2019\/08\/06\/partially-hydrolysed-guar-gum-superhero-digestive-function\/\">partially hydrolysed guar gum (PHGG<\/a>) may be of great benefit to you if you struggle with constipation.<\/p>\n<p><span style=\"text-decoration: underline;\"><strong>Kidneys<\/strong><\/span><\/p>\n<p>The kidneys are endlessly filtering your blood &amp; removing waste from medication, food &amp; toxic substances. First, the liver packages waste products up into a water soluble form in order for them to then be removed from the body via urine. Ensuring you are consuming at least 1.5-2L water daily to support healthy kidney function is essential.<\/p>\n<p><span style=\"text-decoration: underline;\"><strong>Skin<\/strong><\/span><\/p>\n<p>Not only is our skin larges organ that protects us from the outside world but it\u2019s a major detoxification portal for waste to leave via perspiration.<\/p>\n<p><span style=\"text-decoration: underline;\"><strong>Respiratory system (lungs)<\/strong><\/span><\/p>\n<p>The lungs play a vitally important role for detoxification, filtering out airborne toxins, fumes, moulds &amp; allergens (even the hairs in your nose play an important role in filtering the air we breathe).<\/p>\n<p>&nbsp;<\/p>\n<h2><strong>What should I eat for optimal liver function?<\/strong><\/h2>\n<p>To really nourish &amp; promote excellent liver (&amp; whole body) health there are a number of foods &amp; herbs that can help optimise the function of the liver.<br \/>\nAt the end of the day the rule of thumb is simple. Eat a wide variety of colourful whole-foods as close to the way nature intended as possible.<br \/>\nHere are a few example of some delicious liver loving foods &#8230;<\/p>\n<p><strong>Foods to <u>Support<\/u> &amp; <u>Nourish<\/u> the <\/strong><strong>Liver<a href=\"http:\/\/www.vivehealth.com.au\/blog\/2020\/01\/02\/how-to-nourish-optimise-liver-function\/greens-radishes\/\" rel=\"attachment wp-att-5546\"><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-5546 alignright\" src=\"http:\/\/www.vivehealth.com.au\/blog\/wp-content\/uploads\/2019\/12\/greens-radishes.png\" alt=\"\" width=\"276\" height=\"276\" srcset=\"http:\/\/www.vivehealth.com.au\/blog\/wp-content\/uploads\/2019\/12\/greens-radishes.png 800w, http:\/\/www.vivehealth.com.au\/blog\/wp-content\/uploads\/2019\/12\/greens-radishes-150x150.png 150w, http:\/\/www.vivehealth.com.au\/blog\/wp-content\/uploads\/2019\/12\/greens-radishes-300x300.png 300w, http:\/\/www.vivehealth.com.au\/blog\/wp-content\/uploads\/2019\/12\/greens-radishes-768x768.png 768w\" sizes=\"(max-width: 276px) 100vw, 276px\" \/><\/a><\/strong><\/p>\n<p style=\"text-align: left;\">Green leafy vegetables<br \/>\nLemons<br \/>\nArtichoke<br \/>\nBeetroot<br \/>\nGarlic<br \/>\nBitter\u00a0 Tasting Foods (i.e. rocket, racchio)<br \/>\nRadishes<br \/>\nCoriander (Fresh)<br \/>\nParsley (Fresh)<br \/>\nTurmeric (Fresh)<br \/>\nProtein (animal or vegetable)<br \/>\nFlaxseed meal<br \/>\nPsyllium<\/p>\n<h2><strong>Supplements to support liver function.<\/strong><\/h2>\n<h3><strong>Milk Thistle<br \/>\n<\/strong><\/h3>\n<ul>\n<li>Silymarin enhances hepatic glutathione, the master antioxidant in the body which neutralises free radical formation to mitigate oxidative damage, contributing to the antioxidant defense of the liver (1).<\/li>\n<li>With regards to the consumption of alcohol, one of the main mechanisms by which it disrupts liver function &amp;\/or causes liver damage is via the generation of free radicals formed from its metabolism. Silymarin is an antioxidant which neutralises &amp; protects the liver from free radical damage caused by alcohol consumption.<\/li>\n<li>We recommend: <a href=\"https:\/\/www.vivehealth.com.au\/Nutrivital-Premium-Liver-Support.html\">NutriVital Premium Liver Support<\/a><\/li>\n<\/ul>\n<h3><strong>N-acetylcysteine (NAC)<br \/>\n<\/strong><\/h3>\n<ul>\n<li>Clinical trials have shown the NAC has potent antioxidant capacity in the liver, reducing peroxidation of lipids in liver membranes caused by oxidative stress (2).<\/li>\n<li>Fun fact: NAC has actually been used for a number of decades to treat &amp; prevent the liver damage associated with paracetamol overdose<\/li>\n<li>Learn more about NAC <a href=\"https:\/\/www.vivehealth.com.au\/blog\/2018\/06\/16\/have-you-got-the-nac\/\">here<\/a>.<\/li>\n<li>We recommend: <a href=\"https:\/\/www.vivehealth.com.au\/Healthwise-NAC-N-Acetyl-L-Cysteine-150g.html\">Healthwise N-acetylcysteine (NAC)<\/a><\/li>\n<\/ul>\n<ol>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3959115\/\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3959115\/<\/a><\/li>\n<li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4691167\/\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4691167\/<\/a><\/li>\n<\/ol>\n<hr \/>\n<p><a href=\"http:\/\/www.vivehealth.com.au\/blog\/2019\/01\/31\/collagen-hydrolysate-can-improve-joint-mobility-digestive-function-skin-health\/mindy-duncan-round\/\" rel=\"attachment wp-att-5248\"><img decoding=\"async\" loading=\"lazy\" class=\"wp-image-5248 alignleft\" src=\"http:\/\/www.vivehealth.com.au\/blog\/wp-content\/uploads\/2019\/01\/Mindy-Duncan-Round-.png\" alt=\"\" width=\"224\" height=\"224\" srcset=\"http:\/\/www.vivehealth.com.au\/blog\/wp-content\/uploads\/2019\/01\/Mindy-Duncan-Round-.png 800w, http:\/\/www.vivehealth.com.au\/blog\/wp-content\/uploads\/2019\/01\/Mindy-Duncan-Round--150x150.png 150w, http:\/\/www.vivehealth.com.au\/blog\/wp-content\/uploads\/2019\/01\/Mindy-Duncan-Round--300x300.png 300w, http:\/\/www.vivehealth.com.au\/blog\/wp-content\/uploads\/2019\/01\/Mindy-Duncan-Round--768x768.png 768w\" sizes=\"(max-width: 224px) 100vw, 224px\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<p><em><a href=\"https:\/\/www.vivehealth.com.au\/blog\/2017\/12\/02\/vive-naturopath-mindy-duncan\/\">Mindy Duncan<\/a> is a Bachelor qualified clinical naturopath with special interests in women\u2019s health, menstrual &amp; hormonal health, thyroid function &amp; self-esteem. Mindy is available for consultations via the Vive Clinic on Tuesday &amp; Wednesdays.<br \/>\n<\/em><\/p>\n<p><a href=\"https:\/\/www.nourishnaturopathy.com.au\/\"><em>Nourish Naturopathy\u00a0<\/em><\/a><\/p>\n<!-- AddThis Advanced Settings generic via filter on the_content --><!-- AddThis Share Buttons generic via filter on the_content -->","protected":false},"excerpt":{"rendered":"<p>by Mindy Duncan | Nourish Naturopathy Our liver is an incredibly important organ, it plays an essential role in a number of bodily processes including detoxification, digestion &amp; production of energy. Whilst the liver is also a very powerful &amp; &hellip; <a href=\"http:\/\/www.vivehealth.com.au\/blog\/2020\/01\/02\/how-to-nourish-optimise-liver-function\/\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><!-- AddThis Advanced Settings generic via filter on get_the_excerpt --><!-- AddThis Share Buttons generic via filter on get_the_excerpt --><\/p>\n","protected":false},"author":1,"featured_media":5555,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[6,4,433],"tags":[710,865,1725,1722,1365,1584,1727,1724,1728,1273,1726,1723,1729],"_links":{"self":[{"href":"http:\/\/www.vivehealth.com.au\/blog\/wp-json\/wp\/v2\/posts\/5544"}],"collection":[{"href":"http:\/\/www.vivehealth.com.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/www.vivehealth.com.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/www.vivehealth.com.au\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/www.vivehealth.com.au\/blog\/wp-json\/wp\/v2\/comments?post=5544"}],"version-history":[{"count":23,"href":"http:\/\/www.vivehealth.com.au\/blog\/wp-json\/wp\/v2\/posts\/5544\/revisions"}],"predecessor-version":[{"id":5581,"href":"http:\/\/www.vivehealth.com.au\/blog\/wp-json\/wp\/v2\/posts\/5544\/revisions\/5581"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/www.vivehealth.com.au\/blog\/wp-json\/wp\/v2\/media\/5555"}],"wp:attachment":[{"href":"http:\/\/www.vivehealth.com.au\/blog\/wp-json\/wp\/v2\/media?parent=5544"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.vivehealth.com.au\/blog\/wp-json\/wp\/v2\/categories?post=5544"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.vivehealth.com.au\/blog\/wp-json\/wp\/v2\/tags?post=5544"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}