Wellbeing Hub

Check out our Wellbeing Hub with Health and fitness tips to make the most of your sober month!


Regenerate a Healthy Liver

By Ashleigh Brunner on

You might be familiar with one of the following scenarios below:

  1. You’ve woken up for work with a ringing headache and are feeling pretty average. How did the work drinks cascade into a shower of champagne or a steady flowing abundance of delicious beer?
  2. The weather is getting colder, so justifies a good hearty glass of red by the fire – every night. For every degree colder this fosters furthur justification of a) A cheeky glass of port or desert wine to top the night off or b) Some/a block of chocolate to accompany the red wine.

Your lovely liver: An under valued vital organ that regulates many processes in your body. However, at this time of the year it’s starting to complain. Battered and bruised, its been fighting a little too hard.

The liver has various functions within the body the main one being DETOXIFICATION. That’s right! The liver helps to purify the blood by removing toxins such as alcohol and drugs from the body. But did you know it also helps regulate hormone levels? Can you imagine what happens when it can perform this duty well? Hormones regulate everything from sleep to mood, metabolism, reproduction and immunity (to mention a few!)

The liver also works to DIGEST all your food. Fats are digested by bile in the stomach, which is a product secreted by your happy hepatic (liver) cells and transported to the gall bladder. Carbohydrates and proteins are broken down so that these nutrients can eventually be converted to ATP (energy) for use within the body.

Also wondering why when your liver has been under the pump you are more likely to come down with some mysterious flu? Well the liver is also responsible for your IMMUNITY. It plays an important role in capturing and digesting nasties such as bacterial, parasites, worn out blood cells and fungi.


So, lets focus on some liver regeneration…

  • Number 1: Reduce your alcohol intake.

Limit alcohol to weekends only or if you can, commit to a month off. Lets face it, a hot cocoa in front of the fire is going to be lot more nutritious; alcohol is empty calories anyway (contains basically no nutrients). Focus on average 2L of water daily which can include herbal teas such as chamomile during the day to rehydrate and filter the blood.

  • Number 2: Reduce highly processed foods.

Particularly ones that are not only high in saturated fat but also salt and sugar. For example: processed meats and fatty meats (sausages, salami, bacon), deep fried take out and fast foods, cakes and biscuits, pastries and chocolate. 

  • Number 3: Increase your intake of linoleic acid, a polyunsaturated fat.

This will aid in reducing liver inflammation. Include nuts, seeds (flaxseed particularly) and oils (e.g extra virgin olive oil) as a part of your daily diet.

  • Number 4: Be smart with your selection of fruits.

Berries, pomegranate and grapes (I know you are already thinking wine again but the alcohol content outweighs the benefits here people!) contain ellagic acid and resveratrol, which can help to regenerate liver cells. The bitter in lemon and limes can also break down stagnant material.


After following this for a good month you liver should start to improve all its functions. Hopefully a lot of what I have recommended also becomes habitual!

Stay happy, healthy and warm.

Ashleigh

Originally published on Body Fusion