Here’s Why You Should Love Your Liver
Have you given much thought to your liver health?
Because our liver filters every bite of food and every sip of liquid we consume, it plays a vital role in our overall health. When we support our liver, not only does our risk of fatty liver disease from metabolic disorders like obesity, diabetes, high blood pressure, and high cholesterol decrease, but it can also create a lasting positive benefit for well-being and longevity.
Filtering Down the Liver
Our liver is roughly the size of a football and being the heaviest organ in our body, it weighs about three pounds. As our liver processes the things we consume, it does so by filtering our blood–about 22 gallons per hour–while aiding over 500 bodily systems in their tasks.
What Does the Liver Do?
Detoxification:
Our liver and kidneys work dependently of one another. Although both organs’ main function is waste removal, the beginning stage occurs in the liver. Our liver breaks down and removes toxins and other harmful substances that will later be broken down into byproducts excreted through bile (feces) or travel through the bloodstream to be filtered by the kidneys and excreted through urine.
Digestion:
Although our liver is not directly a part of the gastrointestinal tract, it aids digestion by metabolizing carbohydrates, fats, and proteins. In turn, we are able to use the fuel (food and drink) we consume as energy.
Supports hormone health:
The liver helps break down and eliminate excess hormones, especially estrogen, from the body. When it’s sluggish or overburdened, these hormones can recirculate, leading to imbalances that affect mood, metabolism, skin, and menstrual health.
Supports Immune System:
The liver filters toxins–including pathogens. It helps stop pathogens from entering our gut and aids in maintaining a healthy microbiome (limiting the “bad” bacteria in our gut microbiome while allowing our “good” bacteria to flourish). Read my previous blog about the gut microbiome here!
Supports Blood sugar levels
As our body needs to store excess glucose when our blood sugar spikes, it is kept in the liver in the form of glycogen. When our blood sugar is too low, our liver releases the stored glucose to regulate a stable blood sugar. Read my previous blog about the importance of blood sugar regulation here!
All of these organs and systems rely on our liver to carry out and perform its important duty of being one of our main filtration and storage systems. When one system or organ is underperforming or under stress, it has a cascade of harmful effects on our hormones, digestive system, and metabolic and gut health.
What Traditional Chinese Medicine Says About the Liver
In Traditional Chinese Medicine (TCM), the liver is considered the “general organ.” It is responsible for maintaining the free flow of qi–the fundamental life force or vital energy that permeates and sustains all life–in the entire body. The body depends on the liver “qi” for the circulation of blood and overall regulation of energy. If the liver “qi” is stagnant for certain reasons, diseases can occur and disrupt communication with other organs.
In TCM, there are seven main emotions that fall in line with joy, anger, worry, thought (or anxiety), sorrow, fear, and fright. It is believed that feeling these emotions in excess long-term can affect the respective organs. Adequate blood circulation and “qi” movement help individuals regulate their emotions properly and boost mood. Traditional Chinese Medicine views liver “qi” stagnation as a common imbalance for individuals who struggle with having a good work-life balance.
Ways to Support Your Liver
Liver-Supporting foods:
Cruciferous vegetables such as cauliflower, broccoli, cabbage, Brussels sprouts, bok choy, kale, radishes, and turnips
These vegetables contain glucosinolates which help the liver produce enzymes for detoxification
Bitter vegetables such as dandelion greens, mustard greens, and chicory
These vegetables promote the production and flow of bile
Broccoli sprouts
Contain high amounts of sulforaphane
Apples
The pectin in apples help bind and excrete heavy metals off the intestines. In turn, this helps reduce the load of filtration on the liver.
Beets, carrots, red onions, and eggplant
These foods contain flavinoids and beta-carotene (both are potent antioxidants)
Onions, celery, ginger, and garlic
B-complex vitamins found in foods such as brown rice and whole grains, broccoli, and spinach
B vitamins help improve liver function and promote liver decongestion
Dark leafy greens such as kale, spinach, swiss chard, and collards
Asparagus
Asparagus’ diuretic function helps the cleansing process by activating the functions of the liver and kidneys that eliminate toxins
Try my asparagus salad! Get the recipe here.
Avocado
Rich in glutathione which helps protect cells against oxidation and detoxify the body, especially from heavy metals.
Liver-Supporting Teas
Contains silymarin, a compound shown to protect liver cells and support regeneration
Stimulates bile production, supports digestion, and helps the liver process toxins
An adaptogen traditionally used in Chinese medicine to improve liver function and resilience
Liver-supporting rituals
Castor oil pack
Traditional medicine has used castor oil packs to help optimize liver function, improve detoxification, support hormone balance, and reduce inflammation in the liver.
Infrared Sauna
Our liver is a powerhouse organ! Knowing how the liver functions and how it connects with other organs–while optimizing the health of our liver through supportive foods, teas, and rituals–will help draw the connection it has to play in our overall health.