Lifestyle Changes to Cleansen and Keep Your Liver Healthy
In an interview with HT Lifestyle, Saloni Jhaveri, In-House Nutritionist at Conscious Food, shared, “Several natural remedies can promote liver function. Milk thistle, a herb with a flavonoid complex called silymarin, has antioxidant and anti-inflammatory properties that can protect the liver. Turmeric, a spice containing curcumin, can prevent liver damage caused by toxins and enhance liver function. Green tea has catechins, compounds that have anti-inflammatory and antioxidant properties and can help protect the liver from damage caused by toxins.”
She revealed, “Garlic, which contains allicin, has antioxidant and anti-inflammatory properties that protect the liver from toxins and improve liver function. Beetroot, which contains betaine, is a compound that can protect the liver from toxins and enhance liver function. Besides incorporating these natural remedies into your diet, maintaining a healthy lifestyle is crucial for promoting liver health. This includes eating a balanced diet, exercising regularly, avoiding smoking and alcohol, and managing stress levels. If you have liver disease or suspect that you may have liver damage, it is essential to consult your healthcare provider for appropriate diagnosis and treatment.”
Here are some changes you can make to your lifestyle to promote healthy liver:
1. Workout regularly: Working out is extremely important and beneficial not only for maintaining a healthy liver but for our overall health. Exercise relieves liver tension, boosts productivity, and helps avoid obesity, which is a potential risk for liver problems. Lifting weights enhances muscle and bone strength. Women, in particular, need to retain muscle and bone strength since liver disease makes bones more prone to osteoporosis. Weight lifting also helps to reduce body fat, build correct body weight, and improve metabolic activity.
2. Eating a healthy diet: Just like working out, eating healthy is extremely important too. We need to consume a diet high in nutrients in order to maintain good health. Liver health is also boosted when we consume a healthy, high-nutrition diet. The body requires 7 different types of nutrients; Carbohydrates, proteins, lipids (fats), vitamins, minerals, fibre, and water, all of which should be consumed daily. In order to regularly consume a balanced diet, we must know what foods provide us with these 7 important nutrients. Here's a list of foods to incorporate into your diet:
Carbohydrates: Carbs are often considered unhealthy or low in nutrition however, they are extremely important for a healthy balanced diet. Healthy carbs boost metabolism and the digestive system. High carb foods include milk, potatoes, grains and grain products (flour, rotis, bread, pizza, etc.).
Proteins: Proteins generally assist the body in repairing tissues. They also protect the liver cells from fatty deposits and/or any damages they may cause. High-protein foods include dairy products, fish, poultry, chickpeas etc.
Lipids (fats): Fats are another nutrient that is often considered unhealthy however they are not. Healthy fats are very important for the body as they are healthy the body extracts various vitamins. Various vitamins are fat-soluble. Meaning, that they cannot be absorbed by the body without the help of fats. Some of the healthy fat foods include nuts (dried fruits), whole eggs, cheese, etc.
Vitamins: Vitamins help boost our immune system, heal injuries and support bones. Furthermore, vitamins help the body convert food into energy. Some vitamin-rich foods include citrus fruits (lemons, oranges), and green and/or leafy vegetables (broccoli, spinach, green beans).
Fibre: Fibre helps digest foods smoothly. It is essential in maintaining a healthy bowel. Some high-fibre foods are: fruits (apples, pears, etc.) and vegetables (beetroots, carrots, etc.)
Water: Water is extremely important for the liver. It helps maintain and detoxify the liver. An average person must consume at least 2.7 litres of water daily.
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