How to keep your liver healthy?

Fried, fatty foods, lack of physical activity, and alcohol have a negative impact on the liver, which is responsible for a range of functions in our body, including the detoxification of potentially harmful substances such as medications or heavy metals. However, contrary to what you might read on the internet, you do not need any special detox treatments – it is enough to make a few changes to your diet and lifestyle and let the liver "do its thing." And it's not just the liver – because the intestines, kidneys, and skin also play a role in removing harmful substances from the body. It is also worth remembering that good habits support mitochondrial function, which are organelles primarily responsible for producing energy for cells, but also for limiting free radicals, the excess of which is linked to cell damage (which in turn increases inflammation in the body and impairs the function of all organs, including the liver). It is therefore important to take care of the body as a whole – how can you do that?

Which compounds support liver function?

• ‍Water. We often forget about something as simple as consuming the right amount of fluids throughout the day. An adult needs about 30-35 ml of fluids per kilogram of body weight, although 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 all at once.‍
• Glutathione. This is a powerful antioxidant that is essential for the detoxification processes occurring in the liver. A deficiency in glutathione can influence the development of liver diseases, cancer, neurodegenerative conditions (e.g., Alzheimer's disease), or type 2 diabetes, and can also be a cause of premature aging. Glutathione is produced from amino acids such as cysteine, glutamine, and glycine, but its construction also requires omega-3 fatty acids, magnesium, selenium, and B vitamins – which is why a liver-supporting diet must include sources of these compounds (you will find a list of products containing them below). In cases of severe deficiencies, supplementation, such as liposomal or sublingual glutathione, is sometimes recommended.‍
• B vitamins, protein, and magnesium, are compounds essential for proper methylation. Methylation is a process necessary for the proper functioning of the entire body, including the liver, and it influences, among other things:‍
  
  • the production of glutathione in the body;‍
  • the liver effectively metabolizes estrogens;‍
  • heavy metals are removed from the body (e.g., arsenic);
  • the repair of DNA strands occurs.

What should you eat to naturally support liver function?

So, remember to include these products in your daily diet:

• ‍Cruciferous vegetables (e.g., broccoli, kale, cabbage, cauliflower), as well as asparagus, artichokes, red bell peppers. These are sources of cysteine, which is essential for glutathione production.
• Sources of B vitamins, essential for the methylation process:‍
  
  • folates: dark leafy greens, legumes‍
  • vitamin B2: almonds, eggs‍
  • vitamin B12: animal products, e.g., eggs (supplementation is necessary for vegans and vegetarians)
• Sources of dietary fiber: vegetables, whole fruits (with skin), nuts (e.g., walnuts), seeds (e.g., pumpkin), whole grain products (e.g., sourdough rye bread), psyllium husk.

Dietary fiber supports bowel function in removing undigested food residues, and also nourishes the gut microbiota, which plays an important role in the proper functioning of the liver and kidneys. The typical "Western" diet (i.e., low in vegetables, fruits, and whole grains, but high in animal protein) negatively affects the body's performance, which is worth keeping in mind when planning your daily menu.

• Fatty sea fish (e.g., halibut, sardines). They are a source of omega-3 fatty acids, which are essential for the production of glutathione. You can also introduce supplementation of these acids.
• Sources of magnesium: dark green leafy vegetables, cocoa and high-cocoa chocolate, legumes (e.g., chickpeas, lentils), nuts, whole grain products, avocado.
• Treasuries of antioxidants and anti-inflammatory compounds, such as fruits like blueberries, strawberries, bilberries, pineapples, apples, lemons, and pomegranates.
• Brazil nuts, brown rice, or garlic, which are sources of selenium, which also plays a role in glutathione metabolism.
• Zinc sources, which has antioxidant properties, and its deficiency impairs liver function. Sources include nuts and seeds, oysters, as well as legumes.
• Milk thistle, which provides silymarin, a compound that supports liver function. Add freshly ground seeds of this plant to smoothies, or you can also incorporate milk thistle oil into your diet.
• Spices that support liver function, such as turmeric, ginger, and matcha green tea. Enrich your favorite dishes with them, such as smoothies or your morning oatmeal.

What lifestyle supports liver function?

Check out a few tips to keep your vital organs in good shape!

Don't overeat. Eating overly large meals puts a strain on the liver and intestines, which in turn leads to poorer detoxification processes. Make sure to finish your meal when you feel that your hunger has been satisfied, but you still have "room for something else," like a healthy dessert.

Maintain a so-called overnight fast of at least 12 hours every day. Keep at least this much time between dinner and breakfast.

Break a sweat. Harmful substances are removed from the body through sweat. Physical activity is always a good idea (it doesn't have to be intense, although it's worth working up a good sweat from time to time), as is using a sauna.

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

Learn how to manage stress. The more stress we are under, the more glutathione our body needs to produce, and the methylation process is also impaired. Physical activity or breathing exercises are great ways to reduce tension.

Take care of your environment, for example by going for a walk in the woods. Air pollution, cleaning products, detergents, plastic packaging (especially when used to heat up food), and aerosol air fresheners can be sources of toxins that also negatively affect liver function.