Should i detox my liver

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. In this Honest Nutrition feature, we explore the practice of "clean eating," and why this concept has been a controversial one for researchers.

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Over time, heavy drinking can lead to permanent scarring called cirrhosis , which can lead to liver failure and liver cancer.

Instead, focus on keeping your liver healthy by exercising regularly, eating a balanced diet and limiting your alcohol intake. Bystanders can save lives in emergency situations. Learn how. Does anything actually help cleanse the liver? Because some of those supplements might not be as harmless as they seem. Are liver detoxes harmful? The answer is: potentially. How to keep your liver healthy There are simple things you can do to help your liver function at its best — no detox teas needed.

Get regular exercise Moving your body can help protect your liver. Eat healthy food Eating fruits, vegetables and whole grains and avoiding too much fat and salt will also help keep your liver healthy. Next, add in specific liver-friendly foods: Once you've got the basics down, you can start adding in foods that promote healthy liver functioning, i. Almonds, sunflower seeds, peanuts, wheat germ, salmon, and avocado are all great sources of vitamin E, a potent antioxidant that research suggests can counter the oxidative stress associated with fatty liver disease.

Bile helps to transport toxins so they can be removed from the body, so an impairment of bile flow can result in the buildup of toxins and liver injury. Artichoke contains phenolic derivatives that have been used for centuries to stimulate bile flow and protect the liver. Deep-hued berries, such as blueberries, blackberries, and raspberries aren't only loaded with fiber; they contain phytochemicals called anthocyanins, which have potent antioxidant properties that have been shown to scavenge free radicals and promote normal inflammatory processes.

These ruby-hued roots contain pigments called betalains, which help promote normal inflammatory processes and support cellular repair in the liver thanks to their potent antioxidant properties. They also contain betaine , which helps liver cells eliminate toxins, and pectin, a type of fiber that helps bind and clear toxins. Cruciferous veggies such as broccoli sprouts, broccoli, cabbage, cauliflower, Brussels sprouts, and watercress contain sulfur-containing phytochemicals called glucosinolates, which are protective against chronic conditions and help the body remove toxins.

One study found that a drink made with broccoli sprouts activated enzymes that help pick up pollutants from the bloodstream and flush them out via urine, and another found that broccoli consumption slowed the progression of fatty liver disease in mice.

Lemons, tangerines, and oranges contain a compound called D-limonene, which has been shown to help slow oxidative damage caused to the liver as a result of a high-fat diet. Sipping on lemon water throughout the day is also a great way to stay hydrated, which promotes the movement of toxins out of the body. 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 that cause oxidative stress.

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 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 toxins and escort them out of the body via urine or bile. Foods containing the building blocks of glutathione include bone broth, whey protein, and sulfur-containing foods such as broccoli and garlic.

In addition to promoting healthy inflammation levels in the body, the phytochemicals in green tea help trigger both phase-one and phase-two liver detoxification. 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. Get plenty of fiber-rich foods that bind up toxins in the gut and help promote regularity. If you're constipated, then toxins from the bowel can be reabsorbed into your system.

Try legumes especially lentils , raspberries, root vegetables, apples, pears, avocados, and almonds. There are plenty of 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 found that omega-3 consumption was associated with lower liver-fat levels and higher HDL "good" cholesterol levels.

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. 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. 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 and mood. For more specific guidance, check out our guide to intermittent fasting meal plans and schedules.

Specific products that tout themselves as liver detoxes, liver cleanses, and liver flushes haven't been evaluated for safety or effectiveness. That said, there are some individual nutrients that hold promise for supporting liver health by protecting against injury from chemicals or 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 current medications:.

The most well-known herbal supplement for liver health is milk thistle, also called silymarin, which is an extract of the seeds of the flowering milk thistle plant. It has antioxidant and anti-inflammatory properties, and research shows that it helps stimulate the regeneration of liver cells and protect them from injury induced by substances like alcohol and acetaminophen.

It's also been shown to boost glutathione levels. Turmeric extract and curcumin have been shown to protect against liver injury in animal studies by reducing oxidative stress and promoting glutathione production. Algae, specifically chlorella , is a powerful chelator, which means it can bind to and remove heavy metals and other toxins that might otherwise tax your liver.

Chlorella also contains several nutrients with antioxidant properties, including vitamin C, chlorophyll, beta-carotene, lutein, and lycopene. Like chlorella, activated charcoal can help bind to and remove toxins that are circulating in your system.

However, it can also bind minerals and vitamins, so you should take it between meals and away from other supplements. Studies have not been done to determine activated charcoal's long-term safety, so consider it a short-term, targeted strategy for when you really need some extra support. If you take other supplements in the morning, then consider taking one activated charcoal tablet between lunch and dinner.

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 two major pathways. The first is by improving liver function, and the second is through sweating.

Additionally, exercise boosts your body's glutathione production, which aids in detoxification. If you don't exercise already, then 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 exercise, sweating can be done with far infrared saunas , steam, or Epsom salt baths. Too much stress in your life can negatively affect your liver, with one research review finding that stress seems to exacerbate liver disease.

Unchecked stress is also detrimental to your health in a number of other ways, contributing to digestive issues and autoimmune diseases. So it's in your best interest to 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 or 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.