How to Improve Liver Health

Understanding the Liver's Role in the Body. The liver supports the functions of both glands and organ systems. It protects the body by detoxifying hormones, medications, and filtering out any molecules not naturally produced within the human body. On the other hand, the liver synthesizes cholesterol and proteins, which can lead to blood clotting and inflammation. Additionally, the liver stores vitamins, minerals, and sugars while removing bacteria.

• The liver is involved in many vital bodily functions, so it is susceptible to damage from overuse.
• Normalizing liver enzyme levels is crucial to ensuring that all bodily processes function correctly.

Understanding Diseases That Can Harm the Liver. Due to its role in performing many vital functions, the liver is vulnerable to various diseases. Several conditions can lead to elevated liver enzymes, such as:

• Non-Alcoholic Steatohepatitis (NASH or NAFLD): A condition where fats like triglycerides and cholesterol accumulate in the liver.
• Viral Hepatitis: Hepatitis A, B, C, D, and E are caused by different factors, but all lead to liver damage.
• Other infections that can harm the liver include mononucleosis, Adenovirus, and Cytomegalovirus. Bites and parasites can also lead to harmful conditions like Rocky Mountain spotted fever or Toxoplasmosis.
• Liver cancer, often caused by prior viral infections and cirrhosis.
• Alcoholic Hepatitis.
• Jaundice.
• Cirrhosis or end-stage liver scarring.

Recognizing Liver Disease Symptoms. Because the liver is involved in many processes within the body, there is no singular symptom for liver disease. However, each liver disorder has common, distinct symptoms. Seek medical attention immediately if you notice the following signs:

• Yellowing of the skin and eyes.
• Abdominal pain and swelling.
• Swelling of the legs and ankles.
• Itchy skin.
• Dark or reddish urine.
• Light-colored stool or blood in the stool.
• Persistent fatigue.
• Nausea or vomiting.
• Loss of appetite.
• Unexplained weight loss.
• Dry mouth and increased thirst.
• Easy bruising.

See a Healthcare Professional for Diagnosis. Visit your doctor for a health check-up and provide full information about your medical history and symptoms. The doctor will likely request blood tests and liver function tests (LFT). These tests measure the enzyme and protein levels in the liver, which helps in the diagnosis. Some common enzyme tests include:

• AST (Aspartate Aminotransferase): This enzyme level is analyzed to determine the risk of acute or chronic liver cirrhosis.
• ALT (Alanine Aminotransferase): This enzyme is used to detect and monitor the progression of cirrhosis and liver damage, and is typically elevated in individuals with alcoholism, hepatitis, and diabetes.
• The AST/ALT ratio is often used to identify whether the liver disease is due to infection, inflammation, or alcohol consumption.
• ALP (Alkaline Phosphatase): This test helps diagnose bone diseases, liver conditions, and gallbladder disorders.
• GGT (Gamma-glutamyl Transferase): Along with ALP, GGT is used to differentiate between liver and bone diseases. It is also used to identify a history of alcohol consumption; GGT levels increase by about 75% in chronic alcoholics.
• LD (Lactic Dehydrogenase): LD tests, along with other liver function tests, are used to monitor liver disease treatment and other disorders. LD levels are usually high in individuals with liver disease, anemia, kidney disease, and infections.

Monitoring Liver Enzymes. If you have a history of liver disease, you should have regular liver tests every month or every 6-8 weeks. Be sure to closely track the test results. A decrease in liver enzyme levels over 6-12 months is a sign that liver support measures are successful. Additionally, always inform your doctor about any supplements you are taking and any changes in your symptoms.

Increase Your Intake of Leafy Greens. Leafy green vegetables are rich in vitamins, minerals, and nutrients that are essential for liver function. These nutrients help reduce fat accumulation in the liver. Leafy greens include spinach, collard greens, beet greens, turnip greens, mustard greens, kale, cruciferous vegetables (such as broccoli, cauliflower, Brussels sprouts), Swiss chard, dandelion greens, and various types of lettuce.

Choose Antioxidant-Rich Foods. Beets not only help lower liver enzymes but are also packed with flavonoids that act as antioxidants, supporting liver function. Avocados are also beneficial due to their high vitamin E content, a powerful antioxidant. Both avocados and walnuts contain precursors of the body's primary antioxidant - glutathione.

• Walnuts are also a great source of omega-3 fatty acids, which help reduce liver inflammation.
• Other nuts, such as walnuts, pistachios, hazelnuts, and almonds, contain significant amounts of B vitamins and minerals.

Include 35-50 g of Fiber in Your Daily Diet. High-fiber foods help prevent the absorption of cholesterol by the body. By reducing the amount of cholesterol that the liver needs to process, you can improve liver health and lower liver enzymes. Fiber also promotes the production of bile, aiding fat digestion and preventing liver diseases. High-fiber foods include:

• Oats, corn, wheat, rice bran
• Beans (Lima beans, Adzuki beans, black beans, kidney beans, white beans, Navy beans, Pinto beans), lentils (red, brown, and yellow), and peas
• Berries (raspberries, blueberries, strawberries, blackberries, Loganberries, gooseberries, boysenberries, salmonberries)
• Whole grains (wheat, oats, corn, buckwheat, teff, quinoa, and brown rice)
• Leafy greens (turnip greens, mustard greens, beet greens, Swiss chard, kale, and spinach)
• Nuts (almonds, pine nuts, cashews, walnuts) and small seeds (sesame seeds, pumpkin seeds, flaxseeds, sunflower seeds)
• Fruits, especially those with edible skins such as pears, apples, plums, peaches, and apricots

Drink Vitamin C-Rich Citrus Juices. Vitamin C helps in cell repair and wound healing. Consuming or drinking juices from oranges, lemons, tangerines, and grapefruits can aid in liver recovery, helping to bring liver enzyme levels back to a healthy range. These fruits also help reduce the risk of liver cancer. Therefore, include oranges, grapefruits, lemons, and tangerines in your diet, and consider vitamin C-enhanced products.

Increase Your Consumption of Cruciferous Vegetables. Cruciferous vegetables are renowned for their ability to balance liver detoxification enzyme production. These 'Phase II detoxification enzymes' neutralize carcinogens in the body. Additionally, these vegetables are packed with vitamins, minerals, antioxidants, and fiber:

• Broccoli
• Brussels sprouts
• Cauliflower
• Turnips
• Horseradish
• Swedish turnip and rutabaga
• Wasabi greens
• Watercress

Consult a Healthcare Professional About Protein Intake. Protein plays a crucial role in healing the body, so increasing your protein intake can help address liver fatigue. However, since the liver is responsible for processing protein, consuming excessive amounts can overload it. This can exacerbate liver fatigue and raise enzyme levels.

• Speak with your doctor or a nutritionist to determine the right amount of protein for your needs. They will create a personalized protein intake plan tailored to your body’s requirements.

Ensure Adequate Hydration. Drinking enough water supports the liver in expelling waste, reducing its workload. Aim for 10 cups of water per day, each cup being 240 ml. It’s important to drink water at the following times:

• Immediately after waking up.
• Before and during meals.
• Before and after physical activity.
• Right before going to bed.

Avoid Foods Harmful to the Liver. While healthy foods can support liver function, unhealthy foods can cause liver damage. Excessive intake of fats, sugar, salt, and oils can strain the liver. If enzyme levels are high, it’s important to allow the liver time to rest by avoiding the following foods:

• Fatty foods such as lamb, beef, chicken skin, foods made with tallow or lard, and vegetable oils.
• Salty foods like most processed foods, chips, crackers, and canned goods.
• Sweets like cakes, cookies, and pies.
• Fried foods.
• Raw or undercooked seafood (as it can contain toxins harmful to the liver).
• Avoid alcohol as much as possible, especially for those with liver disease.

Drink Herbal Teas to Boost Liver Health. Several herbs are traditionally used to support liver function. While the mechanisms of these herbs are not fully understood, their long history of safe use suggests they may be beneficial. Most of these herbs are consumed as teas, but dosages are not always clear, so it's important to follow the manufacturer’s directions and consult a doctor for appropriate dosages. Here are some common recommendations:

• Milk Thistle: Research suggests this is one of the most effective herbs for individuals with liver conditions caused by alcohol use, cirrhosis, and hepatitis. Dosage ranges from 160-480 mg daily.
• Astragalus: A typical dosage is 20-500 mg of extract, taken 3-4 times daily.
• Dandelion Root: Known for reducing cholesterol and improving liver function. You can drink 2-4 cups of dandelion root tea or consume 2-4 g of the root daily.
• Combination Formulas: There are many liver detox products available, though many are not clinically tested. Examples include NOW's Liver Detoxifier and Regenerator, Gaia Herbs Deep Liver Support, and Oregon’s Wild Harvest Milk Thistle Dandelion.
• Green Tea: May reduce liver disease risk but could cause liver issues in some individuals. It's best to consult a doctor before using green tea. Studies suggest that drinking 2-4 cups of green tea daily can lower the risk of liver disease.

Cooking with garlic and turmeric. These herbs not only enhance the flavor of your dishes but also contribute to better liver health. Therefore, make sure to include garlic and turmeric in your meals, aiming to incorporate at least one of these herbs into your daily routine.

• Garlic helps prevent liver cancer and cardiovascular diseases while boosting the immune system.
• Turmeric has anti-inflammatory properties, aiding the liver by reducing inflammation linked to hepatitis, non-alcoholic fatty liver disease, liver cancer, and cirrhosis.

Take antioxidant-rich supplements. While it's possible to increase antioxidant intake through diet, supplements can provide a more substantial boost to your body's antioxidant levels. Alpha-Lipoic Acid (ALA) is an antioxidant studied for its benefits in people with diabetes, cardiovascular diseases, and liver conditions. ALA supports the metabolism of sugar in the liver and helps prevent alcohol-related liver damage. A common dosage is 100 mg ALA, three times daily. Additionally, N-acetyl cysteine (NAC) serves as a precursor to glutathione, the body's primary antioxidant. A typical dose to support liver health is 200–250 mg, twice a day.

• ALA may interact with diabetes medications, so consult with your doctor for the proper dosage.
• In rare cases, high NAC doses could elevate liver enzymes.

• Liver function tests should be performed every six months or as directed by your doctor until liver enzyme levels reach acceptable limits.

• Individuals with elevated liver enzyme levels should avoid taking Statin drugs. It's essential to inform your doctor about any medications you are using to ensure none belong to the Statin category.