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Fifty Ways to Love Your Liver

by Dr. Susan Lark

Published 02/11/09

The Liver: A Detox Powerhouse

Your body's largest and most metabolically active organ, the liver carries out thousands of essential chemical reactions, including the majority of detoxification processes. It plays such a crucial role that blood coming from the intestines—which may be laden with toxins and bacteria—goes straight to the liver for processing; from there, it is released into the general circulation.

The liver deactivates and removes toxic substances by two methods. The first is filtration, which removes blood-borne debris, microbes, and some toxins. The liver's second detoxification method is an extensive, two-phase system of enzymatic reactions that deactivate and eliminate toxins.

Phase I utilizes a group of 50 to 100 enzymes known as the cytochrome P-450 system. Some Phase I products are completely neutralized and excreted through the intestinal tract (in the feces) or the urinary tract (in the urine). Other Phase I products, which are in an intermediate form and still somewhat toxic, require additional processing. As these intermediate products are formed, highly reactive free radicals are created. These can do considerable damage to the liver unless adequate amounts of antioxidants are present.

Phase II detoxification transforms the intermediate results of Phase I into harmless products which can be excreted via the urinary or intestinal tract. Some of the Phase II enzymes act by binding toxic substances to protective compounds, a process called conjugation.

While not directly involved in detoxification, another liver function—bile secretion—supports the process. Bile is stored in the gallbladder and released into the intestine to aid in fat digestion and absorption. It carries many end products of detoxification (including hormones) into the intestines, where they can be excreted.

Unfortunately, our detoxification processes become less efficient as we age, particularly once we reach mid-life. Yet age isn't the major culprit behind inefficient detoxification. Usually, it's overexposure to toxins and/or high stress levels.

Loving Your Liver Pays Off Quickly—and Well!

Loving your liver is a great investment that gives an immediate and high return. Most of the forces that determine its detoxification capability are under your control, so you have tremendous power to help it operate at peak levels. Moreover, your liver is remarkably capable of healing itself when given the right support.

My detox program reduces your toxic load while supporting and strengthening your liver. Start it slowly and gradually work up to the level that matches your body chemistry. This will help prevent your body from releasing stored toxins so rapidly that they overwhelm your detox capability and cause symptoms such as headache, fatigue, nasal congestion, and diarrhea.

Liver Detox Method #1: Diet

If you checked several items on the “detox quiz,” your detoxification capability probably needs more than just the occasional tune-up. You should be making my detox diet part of your daily routine. Followed regularly, it will help restore, then maintain, your liver's detoxification capability.

Eat a predominantly vegetarian diet, with an emphasis on raw foods. Include a variety of salads, fresh vegetables, whole grains, and legumes (beans and peas), which are easily metabolized and place minimal stress on the liver. If you want animal protein, add small to moderate amounts of fish, eggs, and free-range poultry (prepared without added fat).

Consume very little oil, limiting yourself to cold-pressed unsaturated vegetable oils (like sunflower and olive oil). Drink plenty of mineral water and herbal teas. (Peppermint tea is especially good for the liver.)

Traditional Chinese medicine recommends the following foods for restoring liver function, all of which I have found to be quite helpful: beets, broccoli, cabbage, kale, Brussels sprouts, turnips, parsley, lettuce, cucumber, green foods (such as spirulina, chlorella and barley grass), beans, peas, sprouts, tofu, rice, millet, sweeteners in small amounts (rice bran syrup, barley malt syrup and maple syrup), and small quantities of fruits.

Avoid vinegar, citrus, red meat, dairy products, fatty foods, white sugar, white flour, alcohol, caffeine, and tobacco. Limit drugs to required prescription medications.

Avoid eating after 7:00 p.m. and eat your heaviest meals early in the day. This will help your liver focus on repairing and restoring itself as you sleep.

Modified Fasting

Even an individual with relatively good detoxification capability can overload his or her liver during episodes of overeating, drinking, and other excesses. If this describes you—and it just might, once the winter holidays are over—all you may need to get back on track is a modified fast. A modified fast is also an excellent way to “jump start” your program if you plan to follow the detox diet.

You may have read elsewhere that a true fast (nothing but water and diluted liquids) is the best way to clear the liver of toxins. My experience, however, is that most people don't tolerate true fasts well. In addition, the rapid release of toxins caused by a true fast often provokes symptoms that interfere with normal activity.

During your modified fast, consume two to three light meals a day. These should consist of vegetable juices (freshly prepared from carrot, beet, beet green, parsley, celery, cucumber and spinach, with a little garlic or wheatgrass added if desired to improve cleansing action); low-sodium, low-fat broths; herbal teas; easy-to-digest foods that are free of pesticides and fertilizers, such as raw or lightly steamed organic vegetables and sprouts; and thoroughly cooked starches, grains, and legumes. If you must drink fruit juice, limit yourself to fresh papaya or melon juice, diluted with an equal amount of water.

Modified fasts provide a very limited number of calories. Therefore, do not undertake such a program for more than two or three days when following your normal routine, or for more than a week when on a restful holiday. If you have chronic fatigue, hypoglycemia, or high calorie requirements, a modified fast may not provide adequate energy. In these cases, I recommend following my detox diet instead.

Liver Detox Method #2: Restorative Nutrients

Whether you do the detox diet or modified fast, your program should include these key nutrients. They participate directly in detoxification reactions and/or support them by maintaining peak liver condition.

Where a dosage range is noted, start at the low end and work your way up.

Vitamin C

An antioxidant, vitamin C unites with the highly reactive free radicals produced in Phase I detoxification, preventing them from causing cellular damage. It also stimulates the body's production of glutathione, a key player in detoxification processes.

Suggested dosage: 1,000–5,000 mg per day, in divided doses of 1,000–2,000 mg. If your body chemistry is acidic, take buffered vitamin C. Cut your dosage if you develop diarrhea.

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