Do a quick online search for “liver detox” and you will be inundated with tips, supplements, and how-to guides, each claiming to restore your liver. But can the very organ designed for detoxification truly benefit from a detox?
The liver performs over 500 essential functions, from removing toxins and clearing medication from your body to metabolising food. It also adjusts cholesterol levels, builds proteins, regulates hormone levels, and stores sugar for when you really need it.
It is thus essential to safeguard against deteriorating liver function. But according to Cynthia Jetan, a certified nutritionist, liver detox programmes don’t treat damage or prevent diseases.
“There’s no scientific evidence that detoxes or cleanses remove toxins from our body or make us healthier,” she said. Instead, one’s overall health, genes, diet, lifestyle, and environment all have an effect on the second-largest organ in the body.
“What causes our liver to be overloaded and sluggish is a lifestyle of indulgence, be it food or alcohol, sleep deprivation, chronic stress and anger, or the use of drugs and medication. We should, therefore, focus on supporting and enhancing liver function and health in general,” she added.
Also consider the fact that liver issues can manifest silently – you don’t realise it is in trouble until obvious symptoms appear, and that’s usually when the liver is 90% damaged.
“The liver is a hardworking organ that can regenerate its own damaged cells, but it is not invincible. When it’s overloaded, it can’t function as it should and, subsequently, every organ in our body is affected,” Jetan noted.
Tell-tale signs of poor liver function include poor digestion, high cholesterol, itchy skin, fatigue, sluggishness, loss of appetite, dark urine, and pale stools. Other subtle indicators like poor sleep quality – waking up multiple times in the middle of the night – and a stubborn bloated tummy can be early warnings of an overloaded liver.
“Think of the liver like a car engine that you want to keep running smoothly. A healthy liver thrives on consistent care, not quick fixes,” Jetan concluded.
How to care for your liver
1. Nourish your body
Embrace a balanced diet to reduce the risk of liver diseases. Alcohol, if consumed, should be in moderation. Avoid processed, refined or junk foods as these will overload your liver with toxins.
2. Stay active
Exercise helps maintain a healthy weight, minimising the risk of obesity and its impact on your liver.
3. Get enough sleep
Adequate rest will allow the liver to repair and renew itself, supporting its ability to make glucose and process insulin.
4. Manage stress
Excess stress and anxiety can inflame the liver, impairing its function. Prioritise stress management for optimal liver health.
5. Consider supplements
Supplements have been known to support liver health. A popular choice is milk thistle, which can act as a bodyguard for your liver by protecting it from harmful substances.