Looking after your liver after the festive season

Getting Our Liver and Body Back To NormalAfter the Holidays

Now that the festive season is coming to an end, it's time to start the process of repairing our bodies. Those extra sweets and fatty foods may have added a few kilograms. If this is the case, start eating a more healthy diet, in particular reduce the total fat content of the diet to less than twenty five per cent of your energy intake.  The latest studies have found that using diet (correct eating) to reduce weight is more beneficial to the body than weight loss derived from exercise. So good eating is the best way to get back to normal.

Which diet is best

The Mediterranean diet may be the best way to go this diet includes fruits, vegetables and grains and incorporates the basics of healthy eating, a splash of olive oil and perhaps even a glass of red wine.  For example, residents of Greece average six or more servings a day of antioxidant-rich fruits and vegetables.

Regardless of whether you want to loose weight, following the Mediterranean-style diet results in a 9 percent decrease in levels of low density cholesterol (LDL) known as "bad" cholesterol.(1)  

The liver may also need a little attention

If the liver is not functioning properly then the build up of toxins can cause headache and lethargy. Even dermatitis and acne, can be directly related to a poorly functioning liver and if you have been overindulging in alcohol then your liver may have suffered.

Also overuse of  certain drugs including alcohol and paracetamol can cause  liver damage.

It is best to not take paracetamol and alcohol together, particularly if you have been drinking heavily the night before paracetamol can cause serious liver damage in overdose.

A sluggish liver a term that describes a situation in which your liver and gall bladder are not functioning as well as they could be and can contribute to indigestion and poor elimination of toxins from the body.

Foods that help the liver

Include the following foods in your diet Avocado, Beets, Garlic, Apples Lemon/Lime, Leafy Greens, Green Tea, Walnuts and Grapefruit. Raw dark green colored vegetables and grasses such as alfalfa, barley leaf, wheat grass and great and can make a good tasting blended drink when some fruit is added.

Herbs to the rescue

Dandelion and milk thistle are liver tonic herbs that may help maintain a healthy liver. Milk thistle, in particular, may help protect the liver from damage caused by toxins and alcohol(2)

Digestive bitters are also helpful in promoting healthy liver function. These bitters stimulate the digestive juices and action of all digestive organs so can be invaluable in the treatment of poor digestion.  Traditionally used to help provide relief of indigestion, bloating, flatulence and loss of appetite. Blackmores Digestive Bitters is a liquid and should be taken before meals in order to achieve the maximum benefit.

Now don't forget the exercise

Walking cycling and swimming are all great. 

Just a few changes to the diet and some moderate exercise three times weekly and you will be back in shape again.

1.      Arteriosclerosis, Thrombosis and Vascular Biology 2013 Scientific Sessions Meeting

Abstract 127 – Heart-healthy diet helps men lower bad cholesterol, regardless of weight loss May 2013

2.       Kostek H, Szponar J et al, Silibinin and its hepatoprotective action from the perspective of a toxicologist Przegl Lek. 2012;69(8):541-3.