"Liver Care 101: Functions, Common Diseases, and How to Keep It Healthy"

January 9, 2025 DEBRA BISHOP

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Today, I am writing a blog post about the liver. I concluded 2024 with a liver detox, which turned out to be quite enlightening and challenging. Initially, my focus was solely on my diet during the detox. However, as I began researching, I discovered that many products from my home could potentially harm my liver. I started by removing harmful items from my life and switching to better alternatives. This included hand soaps, dish soaps, plastics, over-the-counter medications, and certain herbal supplements. I also eliminated alcohol, sugar-sweetened beverages, processed foods, trans fats, and high-fructose corn syrup (HFCS). Although I made a strong start, I plan to continue this process; it can be both expensive and overwhelming to eliminate all these harmful substances.

Now, let's discuss the liver in more detail.

The Liver: Functions, Health, and Common Diseases

The liver is a vital organ that serves as the body's powerhouse, performing over 500 essential functions. Located in the upper right side of the abdomen, it plays a pivotal role in digestion, metabolism, detoxification, and more. Understanding how the liver works and how to keep it healthy is crucial for overall well-being.

Functions of the Liver

Detoxification: The liver filters toxins from the blood, including alcohol, drugs, and metabolic waste.

Bile Production: Bile produces bile, which aids in breaking down fats and absorbing fat-soluble vitamins like A, D, E, and K.

Nutrient Metabolism:

Converts carbohydrates into glucose and stores excess as glycogen for energy.
Metabolizes fats and proteins to produce energy.
Synthesizes essential proteins, such as albumin and clotting factors.

Storage: The liver stores vitamins and minerals, including iron and vitamin B12.

Immune Support: It helps fight infections by producing immune factors and removing bacteria from the bloodstream.

Hormone Regulation: The liver processes and regulates hormones, including those involved in stress and reproductive functions.

How to Keep Your Liver Healthy

A healthy lifestyle is the cornerstone of liver health. Here are some tips:

Eat a Balanced Diet:

Incorporate plenty of fruits, vegetables, whole grains, and lean proteins.
Include liver-friendly foods like leafy greens, garlic, turmeric, and fatty fish.
Limit processed foods, added sugars, and unhealthy fats.

Maintain a Healthy Weight: Obesity increases the risk of fatty liver disease. Regular exercise and mindful eating can help manage weight.

Limit Alcohol Consumption: Excessive alcohol intake is a leading cause of liver damage. Stick to recommended guidelines or avoid alcohol altogether.

Stay Hydrated: Drinking enough water supports liver function and helps flush out toxins.

Avoid Plastic Food Containers: Use glass or stainless steel for storing and heating food.

Choose BPA-Free Products: Look for items labeled as "BPA-free."\n3.

Minimize Single-Use Plastics: Reduce your use of bottled water and disposable plastic utensils.

Filter Drinking Water: Use a high-quality water filter to reduce microplastic content.

Be Cautious with Processed Foods: Microplastics are often present in processed foods and packaging.

Be Cautious with Medications and Supplements: Overusing or misusing certain medications and supplements can strain the liver. Always follow recommended dosages.

Get Regular Check-Ups: Routine blood tests and health screenings can detect early signs of liver problems.

Common Liver Diseases

Despite its resilience, the liver is vulnerable to various diseases:

Hepatitis: A liver inflammation caused by viral infections (Hepatitis A, B, C), excessive alcohol use, or autoimmune conditions.

Nonalcoholic fatty Liver Disease (NAFLD) is often linked to obesity, diabetes, and poor diet.

Alcoholic Fatty Liver Disease: Caused by excessive alcohol consumption.

Cirrhosis: Advanced liver scarring due to chronic liver diseases, leading to impaired liver function.

Liver Cancer: Can develop from chronic liver conditions like cirrhosis or hepatitis.

Liver Failure: A life-threatening condition where the liver loses its ability to function.

Hemochromatosis: A genetic disorder causing iron overload, which can damage the liver.

The most common liver disease in the US is Nonalcoholic fatty liver disease (NAFLD). It is characterized by the accumulation of excess fat in the liver of individuals who consume little or no alcohol. NAFLD affects approximately 24% of American adults, about 1 in 4 nationwide. EatingWell

The prevalence of nonalcoholic fatty liver disease (NAFLD) in the United States is driven by several interrelated factors tied to modern lifestyles and health trends. Here are the primary reasons why NAFLD is such a significant issue in America:

Obesity Epidemic

Over 40% of American adults are obese, a condition closely linked to NAFLD. Excess body fat, particularly visceral fat around the abdomen, increases the liver's fat deposition risk.

Childhood obesity is also on the rise, contributing to the early onset of NAFLD in younger populations.

Sedentary Lifestyle

Physical inactivity is widespread in the US, with many individuals leading sedentary lives due to desk jobs, screen time, and limited opportunities for regular physical activity. Lack of exercise exacerbates weight gain and metabolic dysfunction, contributing to fatty liver disease.

Increase in Type 2 Diabetes and Metabolic Syndrome

The prevalence of type 2 diabetes and metabolic syndrome, which includes conditions like high blood pressure, high cholesterol, and abdominal obesity, has surged in recent decades.

These conditions create a cycle of insulin resistance, leading to fat buildup in the liver.

Diet High in Processed Foods

Many Americans consume diets rich in processed foods, high in added sugars (particularly fructose), unhealthy fats, and refined carbohydrates. These foods contribute to obesity, insulin resistance, and fat accumulation in the liver.

Sugar-sweetened beverages and fast food are major culprits in promoting fatty liver development.

Lack of Awareness

Many people are unaware of NAFLD and its risk factors, which delays diagnosis and prevention efforts. The disease often progresses silently, without symptoms, until it reaches a more severe stage.

Menopause and Its Effects on the Liver

Menopause significantly impacts various bodily systems, including the liver, due to hormonal changes, particularly the decline in estrogen. Here's how menopause can affect liver health:

Hormonal Changes and Liver Function

Estrogen's Role: Estrogen helps regulate fat metabolism and reduces inflammation. Its decline during menopause can lead to increased fat deposition in the liver, raising the risk of nonalcoholic fatty liver disease (NAFLD).

Impact on Detoxification: Hormonal shifts can influence how the liver processes and detoxifies substances, potentially reducing efficiency.

Increased Risk of Fatty Liver Disease

Postmenopausal women are at a higher risk of developing NAFLD, partly due to changes in metabolism and weight gain often associated with menopause.

The redistribution of body fat to the abdominal area (visceral fat) further increases this risk.

Oxidative Stress

Menopause often increases oxidative stress, damaging liver cells and contributing to inflammation and fibrosis.

Cholesterol and Lipid Changes

Estrogen plays a role in maintaining healthy cholesterol levels. After menopause, LDL ("bad" cholesterol) levels often rise while HDL ("good" cholesterol) levels decrease. This imbalance can strain the liver and increase the risk of fatty liver disease and cardiovascular conditions.

Metabolic Syndrome

Menopause is associated with an increased likelihood of metabolic syndrome, a cluster of conditions including obesity, insulin resistance, high blood pressure, and dyslipidemia. These factors can negatively affect liver health and increase the risk of liver disease.

How to Protect Your Liver During Menopause

Maintain a Healthy Weight: Focus on regular exercise and a balanced diet to prevent excessive weight gain.
Follow a Liver-Friendly Diet: Incorporate anti-inflammatory foods like leafy greens, fatty fish, nuts, and seeds, and reduce processed foods and added sugars.
Stay Active: Regular physical activity helps improve insulin sensitivity and reduce visceral fat, benefiting liver health.
Limit Alcohol Intake: Alcohol can exacerbate liver issues, particularly when combined with menopause-related metabolic changes.
Manage Stress: Chronic stress can lead to hormonal imbalances that impact liver function.
Regular Check-Ups: Monitor liver enzymes and metabolic health with your healthcare provider, especially if you have risk factors like obesity or diabetes.
Now that we have discussed the liver, its functions, its diseases, and how to support it, let's look into Cleaning the liver naturally, which involves supporting its natural detoxification processes through lifestyle and dietary changes. Here are five steps you can start today:
Optimize Your Diet
Focus on Liver-Friendly Foods:
Leafy greens (kale, spinach)
Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)
Citrus fruits (lemon, lime, grapefruit)
Beets and carrots
Garlic and onions
Limit Toxins:
Reduce alcohol, sugar, and processed foods.
Avoid trans fats and artificial additives.
Stay Hydrated
Water is essential for flushing toxins from the body.
Add lemon to water to promote bile production, aiding digestion and detox.
Support Gut Health
Consume probiotics (yogurt, kefir, fermented foods like sauerkraut).
Eat high-fiber foods like oats, chia seeds, and legumes to aid toxin elimination.
Use Natural Supplements
Certain herbs and nutrients can enhance liver function:
Milk thistle: Protects liver cells and aids regeneration.
Dandelion root: Supports bile production.
Turmeric: Reduces inflammation and boosts antioxidant activity.
Incorporate Healthy Lifestyle Practices
Exercise Regularly: Promotes circulation and metabolism, reducing the liver's toxin load.
Reduce Stress: Stress hormones can burden the liver.
Prioritize Sleep: The liver performs most of its detox work during sleep.
Your liver is a remarkable organ that is indispensable for keeping your body functioning smoothly. By adopting healthy lifestyle practices and being vigilant about potential liver issues, you can support its health and longevity. If you suspect liver problems, consult a healthcare provider promptly to address concerns and explore treatment options.
Discover these detox recipes I frequently enjoy during the week—delicious and revitalizing!
Green Detox Smoothie
Ingredients:
1 cup kale or spinach (rich in chlorophyll to neutralize toxins)
1/2 green apple (contains malic acid for detox)
1/2 cucumber (hydrating and anti-inflammatory)
1/2 lemon, juiced (stimulates bile production)
1 tbsp fresh ginger (boosts digestion and fights inflammation)
1 cup water or coconut water
Directions:
Blend all ingredients until smooth.
Drink in the morning for a refreshing detox.
Roasted Beet and Carrot Salad
Ingredients:
2 medium beets, peeled and diced (boosts liver enzymes)
2 carrots, sliced (supports liver detox pathways)
1 tbsp olive oil (anti-inflammatory healthy fat)
1/2 tsp turmeric powder (antioxidant powerhouse)
A pinch of sea salt and black pepper
Fresh parsley for garnish (cleansing and diuretic)
Directions:
Preheat oven to 400°F (200°C).
Toss beets and carrots with olive oil, turmeric, salt, and pepper.
Roast for 25-30 minutes, until tender.
Sprinkle with parsley and serve warm or chilled.
Lemon-Garlic Broccoli Stir-Fry
Ingredients:
2 cups broccoli florets (supports liver detox enzymes)
2 garlic cloves, minced (activates liver enzymes)
1 tbsp olive oil or avocado oil
Juice of 1/2 lemon (enhances bile flow)
Red pepper flakes (optional, for metabolism boost)
Directions:
Heat olive oil in a skillet over medium heat.
Add garlic and sauté for 1 minute.
Toss in broccoli and stir-fry for 5-7 minutes.
Add lemon juice and red pepper flakes before serving.
My passion is helping women manage menopause through coaching and my blog. Through the Bodi platform, I have practiced mindset, nutrition, menopause, and fitness and have gained a new perspective on how to take on challenges and be successful. I Offer honest opinions based on my experiences and two years of research and education. While I will try to provide accurate, up-to-date information, please note that I am not an expert.

“I am simply a participant in the menopause."

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