The liver is a component of your body's natural detoxification system. According to the book "Detox," the modern American lifestyle exposes your internal system to toxins on a daily basis. Toxins are harmful substance such as pesticides, chemicals, mercury, lead and hormones. If the liver is overwhelmed by toxins, it cannot function properly. Starting a small liver detox may help remove toxins from your system and restore your liver to health. Speak with a doctor before starting any detoxification diet to ensure that you do not suffer from any underlying health conditions.
Liver Function
The liver performs various functions throughout your body. In "The Liver Cleansing Diet," author Dr. Sandra Cabot states that the liver acts by filtering and cleansing your system of accumulated toxins. Dr. Cabot also says that the liver metabolizes proteins, controls hormone balance and boosts the immune system. The liver also produces and secretes bile, which helps break down fats and may play a role in weight loss, notes Ann Louise Gittleman, author of "The Fat Flush Plan."
Symptoms of "Toxic" Liver
Gittleman says that the liver is unique because it can regenerate its own damaged cells. When the liver is not receiving essential nutrients or becomes overwhelmed with toxins, it can not perform effectively. Signs of a toxic liver include weight gain around the abdomen, abdominal bloating, high blood pressure, indigestion, fatigue, elevated cholesterol and mood swings.
Potential Stressors
Eliminate liver stressors as part of a small liver detox. Caffeine found in tea, coffee, soft drinks and chocolate can negatively affect your liver. Caffeine acts as a diuretic, which increases the rate at which calcium leaves your body through urine. Gittleman says that your body is forced to draw calcium from your bones, which increases the risk of osteoporosis. Sugars such as glucose, fructose, lactose, honey and high-fructose corn syrup are avoided during detox. Cabot states that the process of metabolizing sugars robs your liver of valuable nutrients it needs to function, such as zinc. According to Cabot, sugar also inhibits the production of enzymes needed in the detoxification process.
Significance of Fats
A small liver detox plan does not include saturated and trans-fatty acids. Saturated and trans-fatty acids are often found in hydrogenated vegetable oils, baked goods, margarine, shortening and processed foods. Gittleman says that these types of fat thicken the bile, which makes it difficult for bile to be secreted for metabolism. In effect, this increases fatty deposits within the liver. Choose monounsaturated and omega-3 fatty acids in your detox plan, such as nuts, seeds, fish oil, flaxseed, extra-virgin olive oil and avocados.
Benefits of Fiber
In "Foods That Harm, Foods That Heal," the Reader's Digest Association notes that Americans eat only about 10 to 12 g of fiber a day, but the U.S. Department of Agriculture suggests getting 20 to 35 g of fiber daily. Cabot says that without adequate fiber intake, cholesterol and bile get reabsorbed into the liver, and this reduces the effectiveness of your liver. Fiber-rich foods play a role in moving toxins out of your liver and entire body. Fiber absorbs water from your digestive tract to speed its transit time through your intestine. Eat fiber-rich foods such as fruits, vegetables, beans, legumes, nuts and seeds.
References
- "Detox"; Octopus Publishing Group Ltd; 2009
- "The Liver Cleansing Diet"; Dr. Sandra Cabot; 2008
- "The Fat Flush Plan"; Ann Louise Gittleman, Ph.D., C.N.S.; 2002
- "Foods That Harm, Foods That Heal"; The Reader's Digest Association;1997
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