The liver is an organ that works hard to metabolize chemicals and toxins that enter the body and cycles through 30 percent of circulating blood every minute. In addition, the liver produces bile--which is essential for gallbladder functioning---fights infection, helps maintain hydration and stores nutrients. The liver has an incredible ability to regenerate itself from a damaged state if it is treated well, but if the liver is continually overloaded with toxins through poor nutrition and lifestyle choices it will be unable to perform its basic functions.
Considerations
There are blood tests that a doctor can administer to determine if the liver is suffering from an infectious disease or drug and alcohol related liver damage, but these tests aren't always the best indicators of liver function. Jaundiced (yellow) skin or eyes, and/or pain near the liver's location (under the right ribcage) are two of the primary warning signs that the liver may not be functioning at optimal levels. Other signs are headaches, a bitter taste in the mouth, dark circles under the eyes, low energy, moodiness, anger, indigestion, abdominal pain and arthritis.
Diet
Dr. Sandra Cabot, who is known as the "liver doctor" and author of "The Healthy Liver and Bowel Book" and "The Liver Cleansing Diet," suggests eating "plentiful amounts of raw fruits and vegetables, especially dark green leafy vegetables and orange, yellow, purple and red colored fruits and vegetables. [At least] thirty to forty percent of the diet should consist of raw fruits and vegetables." Among the most recommend foods for a healthy liver are apples, avocados, bitter greens, brazil nuts, carob, dandelion greens and roots, garlic, onions, oranges and sunflower seeds.
Things to Avoid
Artificial sweeteners, pesticides, alcohol, fried foods, artificial colors, preservatives and unfiltered water are all things that can put stress on the liver. Eating organic as much as possible, eating as many raw foods as possible, and eating foods that have not gone through excessive processing to get to your plate is the best way to eat nutritionally for a healthy liver.
Supplements for a Healthy Liver
In addition to following the above guidelines on what to include and exclude from a diet to have a healthy liver, you can also take supplements to assist the liver in its function. Milk thistle can be taken daily to support and protect the liver and to help it rejuvenate from an unhealthy state. Artichoke and dandelion extracts both work to stimulate the production of bile. Turmeric is an excellent anti-inflammatory (for the liver and the rest of the body), and also works as a detoxifier.
Exercise and a Healthy Liver
Exercise is critical for a healthy liver whether you would like to keep your liver healthy or help it regenerate and/or protect itself from further degeneration. Since the liver filters a great volume of blood every day if a person's cardiovascular health is good or improving the liver will be more efficient. Exercise, in conjunction with a healthy diet, is important for maintaining or achieving a healthy weight, and because excess weight taxes the heart it also puts added--and unnecessary--strain on the liver.
