How to keep your liver healthy?

Fried, fatty food, inactivity and alcohol negatively affect the work of the liver, which is responsible for a number of functions in our body, including detoxification of potentially harmful substances, such as drugs or heavy metals. However, contrary to what you may read on the Internet, not at all you do not need special detox treatments It is enough to make a few changes in nutrition and lifestyle and let the liver “do its thing”. It's not just her, but also intestines, kidneys and skin are involved in the removal of harmful substances from the body. It is also worth remembering that good habits support the work of mitochondria, that is, organelles responsible primarily for the production of energy for cells, but also for limiting free radicals, the excess of which is associated with cell damage (which in turn increases inflammation in the body and worsens the work of all organs, including the liver).. So it is important to take care of the body as a whole - how to do it?

What compounds support liver function?

• Water. We often forget about such a simple thing as taking the right amount of fluids throughout the day. An adult needs about 30-35 ml of fluid for each kilogram of body weight, whereas this amount may increase depending on the ambient temperature or physical activity. So stay hydrated by drinking water in small sips — throughout the day, not once or twice.
• Glutathione. It is a powerful antioxidant that is necessary for the course of detoxification processes occurring in the liver. Glutathione deficiency can affect the development of liver diseases, cancer, neurodegenerative diseases (e.g. Alzheimer's disease) or type 2 diabetes, as well as cause premature aging of the body. Glutathione is formed from amino acids such as cysteine, glutamine and glycinebut for its construction they are also needed omega-3 acids, magnesium, selenium and B vitamins — therefore, sources of these compounds must not be missing in a diet that supports liver function (the list of products containing them can be found below). With severe deficiencies of these substances, it is sometimes recommended to introduce supplementation, e.g. with glutathione in liposomal or sublingual form.
• B vitamins, protein and magnesium, that is, compounds necessary for the proper course of methylation. Methylation is a process necessary for the proper functioning of the whole organism, including the liver, and affects, among others, that:

- glutathione is formed in the body;

- liver efficiently metabolizes estrogens;

- heavy metals are removed from the body (for example, arsenic);

- occurs DNA strand repair.

What to eat to support liver function naturally?

So, in your daily diet, remember such products as:

• Cruciferous vegetables (e.g. broccoli, kale, cabbage, cauliflower), and asparagus, artichokes, red pepper. These are sources cysteine, necessary for the production of glutathione.
• Sources vitamins of group B, Necessary for the methylation process:

- folates: dark green leafy vegetables, legume seeds

- vitamin B2: almonds, eggs

- vitamin B12: products of animal origin, e.g. eggs (in the case of vegans and vegetarians, supplementation necessary)

• Sources Dietary fiber: vegetables, whole fruits (with peel), nuts (e.g. walnuts), seeds (e.g. pumpkin), whole grains (e.g. sourdough rye bread), eggshell.

Dietary fiber supports bowel function in the removal of undigested food residues, as well as nourishes the intestinal microbiota, which plays an important role in the proper functioning of the liver and kidneys. A typical “Western” diet (i.e. poor in vegetables and fruits or whole grains, and rich in protein of animal origin) negatively affects the work of the body, which is worth remembering when planning a daily menu.

• Fatty sea fish (eg halibut, sardines). They are a source of omega-3 acids, necessary for the production of glutathione. You can also introduce acid supplementation.
• Sources of magnesium: dark green leafy vegetables, cocoa and chocolate with a high cocoa content, legume seeds (eg chickpeas, lentils), nuts, whole grain cereals, avocados.
• Treasuries Antioxidants and anti-inflammatory compounds, i.e. fruits such as blueberries, strawberries, blueberries, pineapples, apples, lemons, pomegranates.
• Brazil nuts, brown rice or garlic, that is Sources of Selenium, which is also involved in the metabolism of glutathione.
• Sources of zinc, which has an antioxidant effect, and its deficiency worsens the work of the liver. Its source may be nuts and seeds, oysters, and also legume seeds.
• Milk thistle, which provides silymarin, which is a compound that supports liver function. Add freshly ground grains of this plant to smoothies, you can also introduce milk thistle oil into the diet.
• Spices supporting liver function, e.g. turmeric, ginger, matcha green tea. Enrich them in your favorite dishes, such as smoothies or morning porridge.

What lifestyle supports liver function?

Learn some tips to keep your key organs in good shape!

Do not overeat. Eating too abundant meals puts a strain on the liver and intestines, and as a result - a worse course of detoxification processes. Make sure you finish your meal when you feel that your hunger has been satisfied, but “you still have room for something,” for example, for a healthy dessert.

Maintain a so-called night fast, a minimum of 12 hours each day. Keep at least this interval between dinner and breakfast.

Get some rest. Together with sweat, harmful substances are removed from the body. It is always a good idea to do physical activity (it does not have to be intense, although it is worth getting tired from time to time) or using the sauna.

Move every day. Moderate, regular physical exercise improves bowel function and has a positive effect on the liver.

Learn to deal with stress. The more stress we have, the more glutathione the body needs to produce, and the worse the methylation process takes place. Physical activity or breathing exercises are good ways to reduce tension.

Take care of your surroundings, for example, take a walk in the forest. Air pollution, cleaning products, detergents, plastic packaging (especially when we heat food in them) or spray air fresheners can be sources of toxins that also negatively affect liver function.