Liver detoxification for improved nutrient absorption -
Dandelion is known for its cleansing properties, and one study found that both the root and leaf helped rid the body of reactive oxygen species 9. Reap the benefits by sipping on dandelion root tea , which makes a great caffeine-free alternative to coffee. Dandelion greens along with other bitter greens , such as mustard greens and arugula are great too, because they help stimulate bile production and promote healthy digestion.
Sauerkraut, kimchi, kombucha, lacto-fermented pickles, kefir, yogurt, and other fermented foods are loaded with beneficial probiotic bacteria that promote healthy digestion and the integrity of the gut lining, thereby helping keep toxins out of the bloodstream.
According to functional medicine expert Frank Lipman, M. Glutathione is an antioxidant concentrated in the liver that helps bind and neutralize toxins and escort them out of the body via urine or bile.
Glutathione can be obtained directly from a few foods—including raw spinach, avocado, and asparagus—and it can also be produced by your body from the amino acids glutamine, glycine, and cysteine. Some foods containing the building blocks of glutathione include bone broth, whey protein, and sulfur-containing foods such as broccoli and garlic.
In addition to elevating antioxidant capacity in the body, the phytochemicals in green tea help trigger both phase one and phase two liver detoxification pathways in the body.
In phase one, toxins are converted into water-soluble compounds by enzymes; and in phase two, toxins are bound to protective chemicals that neutralize them and allow them to be eliminated via bile and eventually feces or urine. Dark leafy greens such as dandelion greens, arugula, spinach, and kale contain plant chlorophylls, which help remove chemicals, pesticides, and heavy metals from the bloodstream.
Chlorophyll, according to preclinical science 10 , has toxin-binding properties, which can theoretically reduce the toxic burden on your liver. When feces remain in the bowel, toxins can be reabsorbed into your system.
So, it's important to get plenty of fiber-rich foods that bind up toxins in the gut and help promote regularity. Try legumes especially lentils , raspberries, root vegetables, apples, pears, avocados, and almonds. There are so many reasons to get more omega-3 fatty acids in your diet, and the health of your liver is one of them.
A recent research review 11 found that omega-3 consumption was associated with healthy liver fat levels—specifically, lower liver-fat levels and higher HDL "good" cholesterol levels. Good sources of these healthy fats include oily fish e. for EPA and DHA , and plant-based sources like walnuts and flaxseed for ALA.
A nutrient-rich diet is key. But once you've mastered that, you might want to consider intermittent fasting for additional liver detox support. Research suggests that during periods of fasting, cells in the liver produce more of a protein associated with improved sugar metabolism and reduced levels of liver fat called GADD45β.
More research in this area is needed, but a number of experts promote intermittent fasting for a variety of reasons. One of the cool self-cleaning tools utilized during fasting is something called autophagy , which literally translates to 'self-eating.
Ferira likens autophagy to "spring cleaning, but every day, assuming you're giving your body the tools it needs to get after this all-important cellular clean up.
A good introduction to intermittent fasting is the hour fast, in which you confine all of your daily eating to an eight-hour window and fast for the remaining 16 hours. Try this for a week or two and see if you notice any changes in energy or mood.
For more specific guidance, check out our guide to intermittent fasting meal plans and schedules. We've already compiled our favorite liver supplements , but these are some specific nutrients to look for.
When shopping for high-quality liver supplements, be wary of specific products that tout themselves as liver detoxes, liver cleanses, and liver flushes. Many of these "cleanses" are harsh on the body and fail to comprehensively support liver function.
That said, there are individual nutrient and plant bioactives that have scientific backing for their ability to support liver health by protecting liver cells, assisting in the filtering and removal of unwanted toxins, stimulating bile production, and more.
The following supplements are all generally safe, but you should still talk to a health care professional before taking one or more to ensure they don't interfere with your health regimen e. One of the most well-known herbal supplements for liver health is milk thistle silymarin is its MVP bioactive , which is an extract from the seeds of the flowering milk thistle plant.
It has antioxidant and inflammatory response balancing properties and has also been shown to boost glutathione levels 12 , known as the master antioxidant. Look for a milk thistle supplement that's standardized to contain a concentrated dose e.
We already mentioned some glutathione-boosting foods you can eat to support your liver, but did you know that targeted supplements with a bioavailable form of glutathione called Setria® can also promote daily glutathione status and ample body stores 13 of the "master antioxidant?
Glutathione is a critical regulator of oxidative stress, quenching free radicals wherever it goes—including the liver, where it assists in conjugating toxic compounds into neutral ones so they can be easily eliminated from the body. Look for a glutathione supplement with or more milligrams of bioavailable glutathione like Setria® to bolster sufficient glutathione levels and promote whole-body antioxidant activity.
Turmeric root and its bioactive curcuminoids have demonstrated hepatoprotective i. The turmeric botanical also helps maintain inflammatory and oxidative balance thanks to antioxidant properties of turmeric and promote glutathione production.
Other research 15 suggests turmeric helps stimulate the production of bile—the fluid produced by our livers that aids in the digestion of fats within the small intestine. Of course, more research on turmeric and liver health needs to be done on humans before any official recommendations can be made, but things look promising.
Look for a turmeric supplement that shares info on the curcuminoids percent and part of the plant i. N-acetyl-L-cysteine aka NAC is a powerful antioxidant that has been shown to promote oxidative balance 16 in the liver and support the essential functions of our detox organs.
For optimal oxidative balance and glutathione production, look for a high-quality NAC supplement that includes a useful dose, for example milligrams or more of the potent antioxidant.
If you haven't noticed by now, antioxidant activity is wildly important when it comes to promoting liver health and supporting the body's detoxification efforts day in and day out.
And if antioxidant-oxidant balance is the goal which, it always is , then potent antioxidant vitamin C simply has to be a part of the conversation. By quenching free radicals and promoting the regeneration of other key antioxidants—such as vitamin E and glutathione 18 —vitamin C bolsters antioxidant activity and helps regulate oxidative balance 19 throughout the body.
To fight oxidative stress in the liver, look for a vitamin C supplement with efficacious, bioavailable doses of the essential vitamin i. Algae, specifically chlorella , is a powerful chelator, which means it can bind to and help remove heavy metals and other toxins that might otherwise tax your liver.
As a unique sea vegetable, chlorella also contains several nutrients 20 and phytonutrients with antioxidant actions—including vitamin C, chlorophyll, beta-carotene, lutein, and lycopene—so you might consider adding a scoop of chlorella powder to your morning smoothie for a detoxifying boost.
Like chlorella, activated charcoal can help bind to and remove toxins that are circulating in your system. However, it can also bind to minerals and vitamins, so you should take it between meals and away from other supplements. Furthermore, robust studies have not been done to determine activated charcoal's long-term safety, so consider it a short-term, targeted strategy and partner with your healthcare practitioner on the best approach.
If you take other supplements in the morning, consider taking one activated charcoal tablet between lunch and dinner. This important antioxidant mineral is vital to the body's natural detoxification pathways for its free-radical-quenching abilities.
Additionally, selenium has synergistic relationships with cysteine, glutathione, and other substances with active sulfur groups that help provide a wide range of protective actions and maintain oxidative balance for whole-body health. Adults should get at least 55 micrograms of selenium a day through diet and supplementation, but can safely take a more concentrated amount, up to micrograms, to support the body's detox efforts.
Sweating helps take some of the detoxification burden off of your liver. According to Wendie Trubow, M. Ridding the body of the toxins is done through three major pathways. Ferira explains, "While urine via the kidneys and poop via the gut might immediately come to mind as excretion pathways, the less obvious but no less important route of toxin removal is via sweating the skin.
Not only a critical barrier, "the skin is our major detoxification organ, and sweating is the best way to get the toxins out of our body," Trubow says. Additionally, exercise boosts your body's glutathione production, which aids in detoxification.
If you don't exercise already, then embrace whatever movement brings you joy and works with your schedule. Start with something like walking and build up to 30 minutes of aerobic activity per day. Strength training can also be helpful. In addition to a variety of movement activities, sweating can be promoted via far infrared saunas , steam, or Epsom salt baths.
Too much stress in your life can negatively affect all facets of your well-being including your liver and contribute to internal oxidative stress To optimize your mental and physical well-being, it's in your best interest to address unchecked stress and adopt healthy habits that promote calm in your life.
Something as simple as an aromatherapy bath once or twice a week can do the trick. Try this detox bath recipe featuring ginger, Epsom salts, baking soda, and a few drops of your favorite essential oil—it will soothe your senses, relieve achy joints, and help you sweat out some toxins.
No time for a soak session? Dry brushing and hot towel scrubbing are two more soothing and detoxifying bathroom rituals that promote calm, as well as lymphatic circulation, which helps flush toxins from the body.
Targeted nutritional approaches can help promote calm too. Quite simply, anything that brings you joy is a form of self-care. Whether that's yoga, deep breathing, walking your dog, watching a show on Netflix, or even getting rid of a bunch of old junk in your closet think Marie Kondo's KonMari method , it's crucial that you make the time.
RELATED: 5 Daily Detoxifying Rituals To Add To Your Self-Care Routine. Ultimately, a liver cleanse or detox is a lifestyle change. There's no magic bullet when it comes to a liver cleanse or detox—and anything marketed as such ahem , a liver flush is rightfully questioned.
However, there are a number of small, research-backed actions you can take to reduce your liver's workload and promote overall health. Incorporate some of the suggestions above preferably under the guidance of your health care provider , and over time, your body and liver will thank you.
Skip to Content. Shop Health Coaching Classes Editor's Picks Beauty Food Healthy Weight Login Login. Login Login. This ad is displayed using third party content and we do not control its accessibility features. Close Banner. Integrative Health expert reviewed. Author: Stephanie Eckelkamp.
Ashley Jordan Ferira, Ph. By Stephanie Eckelkamp. Stephanie Eckelkamp is a writer and editor who has been working for leading health publications for the past 10 years.
She received her B. in journalism from Syracuse University with a minor in nutrition. mbg Vice President of Scientific Affairs. She received her bachelor's degree in Biological Basis of Behavior from the University of Pennsylvania and Ph.
in Foods and Nutrition from the University of Georgia. What is a liver cleanse? We carefully vet all products and services featured on mindbodygreen using our commerce guidelines.
Our selections are never influenced by the commissions earned from our links. Are liver "cleanses" necessary? Summary While a healthy liver naturally cleanses itself, dietary stressors and environmental toxins can get in the way of optimal liver function. Making strategic diet and lifestyle shifts can help counter their effects, support the liver's detoxification, and lighten our overall toxic load.
Signs you might need a liver cleanse or detox. You crave sugar often. You feel like you need more energy. Your bowel movements aren't as regular as you'd like them to be. A person with liver disease needs proper medical treatment and may require lifestyle or dietary changes. Some evidence suggests that supplements, such as milk thistle, may improve liver health.
However, there is no evidence that these supplements will detox the liver, or that they can cure any liver condition. Supporters believe that flushing the liver of toxins can improve metabolism, but there is no evidence to support this claim. This is because the body adjusts to the low nutrient intake by absorbing nutrients more slowly.
Some diets that claim to improve liver health require people to consume few calories for several days. This can result in temporary weight loss. Much of the weight loss, however, is water weight, which will return once a person begins to eat normally again.
While it is not possible to cleanse the liver with any specific food or combination of foods, doctors may recommend dietary changes to people with liver disease.
For most people , avoiding very fatty foods and alcohol can reduce the risk of liver disease. People with healthy livers do not need to adopt specific diets. Simply eating a balanced, whole food, varied diet and limiting alcohol intake will help preserve liver health.
Some simple strategies that can reduce the risk of liver disease and help the liver rid the body of toxins include:. In some cases, they may even be dangerous. A healthy lifestyle, balanced diet, and regular consultations with a doctor are far more valuable to the health of the liver than any fad diet or cleanse.
Liver cleanses offer no proven benefits. To protect liver health, people can adopt a more comprehensive, long-term health strategy. Liver supplements claim to help people maintain a healthy liver.
Learn more about whether liver supplements work and how to keep a liver healthy, here. Detox diets claim to rid the body of toxic substances, but there is currently no good quality scientific evidence to support their use. Detoxing involves helping the body remove harmful substances, usually through eating certain foods.
Here, learn which dietary changes can help and why. In most cases, the organs in the body cleanse the blood without any extra help. In this article, learn about blood cleansers and whether they work. Parasite cleanses aim to rid the body of parasitic infections, such as worms.
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Medical News Today. Health Conditions Health Products Discover Tools Connect. Do liver cleanses work? Evidence and risks. Medically reviewed by Debra Rose Wilson, Ph. What is a liver cleanse? Fact or fiction? Losing weight Liver-friendly foods Other options Should you try it?
Share on Pinterest A liver cleanse may involve may involve choosing or avoiding specific foods, or going on a juice fast.
Liver cleanse: Fact or fiction? Share on Pinterest A liver cleanse will not cure a liver disease, and should not be used to replace normal treatment.
Can cleansing the liver help you lose weight?
Metabolic detoxification xetoxification a absorptlon Post-workout nutrition advice of coordinating systems working basorption to neutralize Post-workout nutrition advice eliminate toxic substances from the body. It is an amazing and nutruent design. Patients know far too absorpyion just how much it does stink. Excess toxic burden too much in, not enough out has been associated with a number of chronic conditions and debilitating symptoms ranging from cancer to mood swings. It seems that no system is immune to the impact. Toxins are everywhere; however, there are many ways to minimize the impact of exposure. The first point of contact with many potentially harmful toxins is within the digestive tract. by Dr. Anastasia Stocker. Imagine your detixification as Liver detoxification for improved nutrient absorption sophisticated cleaning system dwtoxification working Post-workout nutrition advice filter out and eliminate things that could imprroved harm you. Liveg toxins Body detoxification cleanse come from various imprved, such as the food you eat, the air you breathe, or even the products you use. Your body has specialized organs, including the liver, kidneys, lungs, skin, and digestive system, that work together to identify, process, and remove these unwanted substances. Detoxification is like a built-in cleanup crew that helps keep your body running smoothly, ensuring that you stay healthy and balanced.
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