LIVER HEALTH

	A healthy liver may be achieved through dietary and lifestyle changes. Your liver may not be functioning at its optimal level if you have constant fatigue, nausea, abdominal pain, and yellowing of skin and whites in the eyes. To improve the health of your liver, you need to give your diet and lifestyle an overhaul. A healthy liver keeps your body’s regulatory, detoxification and metabolic functions in tip top condition. Fortunately, most liver problems are reversible if discovered early. “The liver is an amazing organ which can rejuvenate itself. Liver failure develops over time. You can stop a fatty liver condition from deteriorating into more serious liver cirrhosis and liver cancer by making significant changes to your diet and lifestyle What does the liver do? The liver is the body’s major cleaning and clearing house. A healthy liver regulates blood glucose levels and removes bilirubin from the bloodstream. Bilirubin is a byproduct from the normal breakdown of red blood cells. In addition, the liver processes food, extracting nutrients, and produces bile to digest fatty foods. Any excess nutrients are stored in the liver. The liver also detoxifies. It removes toxins that are ingested through alcohol, medications and contaminated food, from the bloodstream. 8 tips for a healthy liver 1. Moderate your alcohol intakeThe liver can only process or break down a small amount of alcohol every hour. For this reason, men should limit their alcohol intake to two drinks a day while women should only have one. A standard drink is equivalent to one ordinary beer or one small glass of wine. 2. Cut down on fatty foods Reduce the amount of saturated fats, trans fats and hydrogenated fats in your diet. Saturated fats are found in deep fried foods, red meats and dairy products. Trans and hydrogenated fats are found in processed foods. The liver stores excess dietary fat, and fat buildup can eventually bring on fatty liver disease. 3. Reduce body weight Obesity, particularly, abdominal or central obesity, is a major risk factor for developing fatty liver disease. Eat a balanced diet and exercise regularly to maintain a healthy weight. A fatty liver slows down the digestion of fats. Do aim for the ideal body mass index (BMI) target. The healthy cut-off values recommended by MOH and HPB Singapore are between 18.5 and 22.9. 4. Avoid over-supplementation with traditional medicines & remedies Over-supplementation may cause liver inflammation. As the liver detoxifies, supplementation with certain traditional medicines or remedies can lead to liver damage or even failure. This is because some of these remedies contain heavy metals. Taken in large quantities they can result in liver toxicity or they can affect the regular functioning of your liver. 5. Eat more fibre  Eat more high-fibre foods such as whole grains, fruits and vegetables. For proteins, choose more fish, beans and nuts, and cut down on red meats. 6. Get vaccinated Get vaccinated against hepatitis A and B, both viral liver infections. Hepatitis A is contracted from contaminated food and water and hepatitis B, from sexual contact, contaminated blood and needles. 7. Get regular exerciseRegular exercise is key to a healthy liver. Exercise increases energy levels, decreases stress on the liver, and helps to prevent obesity – a high risk factor for liver disease. Aim for a total of 150 minutes of exercise, such as brisk walking, per week. 8. Be careful of weight loss pillsOver-the-counter weight loss pills which are available without a prescription may contain ingredients such as Ephedra (ma huang in Chinese) which are harmful to the liver. Refined and processed carbohydrates such as foods made from white flour i.e. white bread, pasta, pastries, muffins and cakes etc. are best avoided. Avoid foods which you are allergic or sensitive to, as these weaken liver function and stress the immune system. Avoid eating when you feel stressed; at these times the body’s resources are focused on other areas, not the liver and digestion and we when you feel strung out you also tend to make the wrong food choices. Avoid over-eating, only eat when you’re hungry and find other ways to occupy your time when you’re just bored.  Now here are 12 useful tips on things you can do as part of your week to make your liver’s job easier and make your liver your best pal. Add a squeeze of lemon juice to a glass of filtered water and drink first thing in the morning before eating or drinking anything else. This primes your liver and digestion for the day ahead. Drink at least 8 glasses or 2 litres of filtered water daily (spread throughout the day – not all in one go!). This helps to flush toxins out through the bladder and bowels preventing them from being recirculated in the bloodstream. Eat organic foods where possible, especially fresh produce, meats and dairy products.  Non-organic foods can be laden with pesticides, herbicides, hormones and antibiotics all of which are toxins the liver must tackle. Strive for a healthy digestive system. As the body’s filtration system, the liver filters out and destroys bacteria and viruses that enter the body with food. So a healthy digestive tract with a good balance of friendly bacteria protects the body from intruders and lessens the liver’s load. The liver is one busiest organs of the body. From producing bile for digestion to eliminating toxins from the body, the liver performs more than 500 different functions. Unfortunately, with modern-day lifestyle (increased junk food consumption, heavy drinking, incessant smoking, skyrocketing stress levels and self-medication), liver diseases are emerging rapidly. But there are ways you can reduce the effects of these ill habits on your liver and keep it healthy. Here are some natural remedies you can try. #1 Amla or Gooseberry: The Indian gooseberry or amla  is known as one of the richest sources of vitamin C. What is less well-known is its ability to keep the liver functioning at optimal levels. This herb has been used extensively in Ayurveda for the treatment of sluggish liver; now researchers are finding in laboratory studies that extracts from amla have liver-protective function. However, there is no clear indication of whether it is useful to treat  hepatitis B infection. Amla is one of the important components in Chyawanpraash that has immunity boosting, digestive and liver-protective action. Tip: Although, the best way to consume it is raw, you can add small pieces of it in your salad or making a raitha with grated amla and curd. #2 Jethimad or Licorice: Licorice has long been used in Ayurvedic remedies to cure liver ailments like  non- alcoholic fatty liver disease. In this condition, the blood level of transaminase enzymes called ALT and AST increase to harmful levels for the liver. Research suggests that licorice (Jethimad or Mulhati in Hindi) extracts reduce the concentration of these enzymes, indicating its beneficial effect on the liver. Here are top ten health benefits of Mulethi or Liquorice Tip: Powder Licorice roots at home. Add the powder to boiling water while making tea. Steep it for a few minutes and then strain the liquid. #3 Amrith or Guduchi: Amrith is yet another herb that Ayurveda considers to have rejuvenating properties and is commonly grown in many kitchen gardens. It is said to have the ability to clear toxins from the liver as well as strengthen its functioning. More importantly, Amrith does not cause any significant complications even when used for long-term. However, Ayurvedic physicians warn that using this herb can precipitate liver crisis if the patient has a large amount of toxins in the liver. Therefore, it is best to use this herb only under an Ayurvedic practitioner’s guidance. Haldi or Turmeric: Packed with valuable antioxidants, turmeric is an important herb that improves liver health. Some studies have shown that the antiviral action of turmeric is effective in preventing multiplication of the viruses causing hepatitis B and C. Liver and Emotions If the liver becomes toxic, it can cause emotional instability and leave one feeling irritable and agitated. The liver is a major filter for toxins, and when it is clogged or sluggish, symptoms might include diminished desires and zest for life, brain fog, moodiness, anger, poor digestion, weight gain and fatigue. To gain the most benefit from mental rejuvenative herbs, it helps to first cleanse impurities from the liver and blood. Many of these liver specific herbs are also great rejuvenators to the mind. One of my favorite nervines herbs for this is gotu kola, which has gentle blood purifying as well and nervine properties.. Others include bhringraj (eclipta alba), jatamansi, and skullcap. Stronger liver cleansers include neem, milk thistle, Oregon grape root, barberry, yellow dock and shanka pushpi can also be employed for a deeper cleansing action. Some herbs that assist liver energy are also nourishing tonics. I especially like these herbs for ongoing care. Herbs like shatavari and ashwagandha help to gently cleanse the liver and blood, while also acting as nutritive tonics to the bodily tissues. If someone is weak or deficient, but still needs some liver support, I often use herbs like shatavari, gotu kola, red clover, or burdock root. Licorice root is also sweet, nourishing, and anti-inflammatory.