People often fail to recognize just how important sleep is for overall health. In today’s busy world, it can feel like there aren’t enough hours in the day to get everything done, and often sleep falls by the wayside for other things that are seemingly more important. However, sleep is crucial to your health and wellbeing in a variety of ways.

As well as letting the body rest, sleep repairs damage throughout the night, which is helpful for both immune health and cognitive function. Sleep also plays a role in weight management, memory, exercise performance, mood, heart health, and liver health. To put it simply: a person who doesn’t get adequate sleep is not going to stay healthy for very long.

Many people are also hyper-focused on the length of time they spend asleep, completely disregarding the quality of sleep they’re getting. But quality of sleep is far more important than quantity. So what does quality of sleep mean, exactly? And when it comes to things like liver health, what do we know about how your quality of sleep can influence liver function?

What is quality of sleep?

When we lie down for some shuteye, we cycle through various stages of sleep several times per night. These cycles include light sleep, deep sleep, and REM sleep. Each stage in the cycle is as important as the last and is required for the best quality of sleep to occur.

Light sleep acts as a primer for deep sleep. During this time, the muscles begin to relax, and respiration and heart rate both decrease. Body temperature begins to drop during light sleep as well. All these processes occur so that the body is ready to transition into the next cycle.

Deep sleep is the stage dedicated to restoring the body. Blood flow increases, hormones are released, and the brain gets rid of waste. All of the physiological actions that take place during this phase are designed to repair tissue and cells – a crucial process.

The final stage before cycling back into light sleep is REM (or rapid-eye-movement) sleep. During this stage, heart rate and respiration speed back up, and your body’s temperature may begin to fluctuate as the regulation that occurs in light sleep is turned off.

REM sleep is the type of sleep that dreams occur in, and because of this, the body essentially becomes paralyzed (to stop you moving around according to what you’re doing in your dreams!). REM sleep is designed to help your brain process events and restore itself.

Combined, these sleep stages last roughly 90 minutes, and each person must cycle through them three to four times per night. When the body goes through these cycles adequately and performs all its tasks to prepare the body for another day, sleep is considered “good quality”.

How does sleep affect liver function?

According to research, quality of sleep plays a large role in how well your liver functions. The liver breaks down nutrients and other substances that are in the blood so that they can be either used by the body or excreted as waste. This process is important because without a proper filtering system, toxins can build up within the body, causing health issues. This filtering is referred to as liver metabolism.

Studies have shown that a person’s liver metabolism can be severely affected by losing just six hours of shuteye. One particular study found that one night of sleep loss caused the liver to lose its ability to produce glucose (which the body needs for energy) and process insulin (which helps the body’s cells use that glucose as energy). This can lead to a higher risk of developing diabetes.

Sleep and liver health are also connected in other ways. It’s thought that if a person has difficulties with sleep, their liver health may already be compromised in some way. This is because the liver helps to regulate the circulation of melatonin, a substance designed to help maintain the sleep–wake cycle and thus encourage good-quality sleep. It’s quite common for people with liver disease to experience sleep disturbances as well.

Can lack of sleep cause liver problems?

As mentioned above, sleep and the health of the liver are closely tied together. While sleep has been shown to be affected in people with existing liver issues, the opposite can also be true. People who have poor quality sleep not only increase their risk of diabetes, as mentioned above, but also their risk of developing fatty liver disease.

This is because, much like the glucose/insulin issues, the way the liver metabolizes fat is also compromised in people who do not get enough sleep. Fat can build up within the liver and bring on fatty liver disease. Inadequate sleep can also play a role in the way that liver enzymes, which are proteins that speed up important chemical reactions, do their job. Enzymes in people who are not getting enough sleep are less able to perform, increasing the risk of liver disease significantly.

There are many reasons you should get good-quality of sleep, and liver health is just another to add to the long list to ensure that your body is working as it should. 

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The liver is a vital organ. As well as being the largest solid organ found within the body, it performs a lot of crucial tasks. It removes any toxins that happen to get into the blood, helps to regulate and maintain proper sugar levels, and ensures that the blood clots as it should. While these are among the most important functions of the liver, it also plays a role in hundreds of other functions that the body needs to perform to stay alive, such as producing bile.

When the liver isn’t working as it should, every other system can be compromised. Toxins can build up, causing illness; inadequate bile production can lead to digestive issues; and a lack of sugar regulation can cause lowered energy levels. To say the liver is important would be a vast understatement!

There are several things that can compromise liver health. One example is a high body fat percentage. But what does body fat percentage mean, and how does fat affect the liver? Read on to learn all you need to know about how body fat percentage can influence liver function.

What is body fat percentage?

Every person has to have some level of body fat to survive. Typically, men need less than women, but both require it because fat on the body is used for a variety of functions.

Body fat percentage is essentially the way levels of fat on the body are measured against everything else such as lean tissue, muscle mass, organs, and body water. Many people use body fat percentage as a way to gauge their overall health, and the measurement is often used to determine a person’s fitness level.

Body fat percentage is also more important than total weight. For example, if a person is overweight according to the Body Mass Index (BMI) but has a healthy body fat percentage, their overall level of health is better than someone who falls into the category of healthy on the BMI scale but has a significant amount of body fat.

As a general rule, calculating body fat percentage is a better indicator of overall health because it shows a better picture of fatty tissue. People with higher levels of fatty tissue are often at risk of having obesity-related disease, so even if a person fits into the normal weight category, they could be in trouble if they have a lot of body fat and little lean muscle mass.

How does fat affect liver function?

The liver is supposed to have a small amount of fat in it. However, when those levels increase because a person eats more sugar or fat than their body can process, it can lead to a buildup of fat within the organ. In turn, this can lead to various health issues – most notably, fatty liver.

Fatty liver is a broad term used to describe too much fat in the liver. There are various types of the condition, all of which can lead to the organ becoming damaged or scarred. Scarring, in more severe cases, can lead to liver failure, which is when the liver cannot perform its functions.

There are two types of common fatty liver disease: non-alcoholic and alcoholic fatty liver disease. The former is caused when fat builds up within the liver without the presence of excess alcohol use, while the latter is closely associated with excessive consumption of alcohol. The cause of non-alcoholic fatty liver disease isn’t as clear as its alcoholic counterpart; however, some factors that can play a role in its development can include other health conditions such as obesity, diabetes, insulin resistance, and metabolic syndrome.

Body fat and liver function

There is a clear connection between body fat percentage and liver function because of how fat can affect the way the liver works. However, it’s worth mentioning here that not all types of body fat are the same.

The human body can hold two types of fat. The first is subcutaneous fat, which is stored in the layer located right beneath the skin. Typically, people hold most of their fat in that layer, and roughly 90% of body fat is thought to be subcutaneous. While subcutaneous fat is associated with a higher degree of fat in the liver and has been shown to contribute to fatty liver disease, it’s actually the second type of fat that people need to pay more attention to when thinking about liver health.

Visceral fat is often referred to as “hidden fat” because of the way it sits on, or in, the body. Unlike subcutaneous fat that sits on the outside of the body, visceral fat is stored inside the belly and ends up wrapping itself around vital organs, including the liver. Research shows that visceral fat is strongly associated with non-alcoholic fatty liver disease, and that those who have more visceral fat on their bodies are at a higher risk of experiencing liver dysfunction.

The association between fat and liver health is strong, and it’s thought that body fat percentage can be a good measurement to use when determining a person’s overall risk of developing fatty liver disease. Basically, the more fat a person has on their body, the more likely they are to have a buildup of fatty tissue within the liver, and to suffer the subsequent health problems.

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The liver is one of the most important organs because of the variety of life-maintaining functions it performs. Essentially, the liver acts as a sort of detox program built right into the body, processing the blood that leaves the stomach and intestines so it can create nutrients the body needs to survive. This process also ensures that any medications can be effectively metabolized so that the body can use them without harm.

Since the liver plays such a vital role in filtration, digestion, metabolism, and detoxification, its proper function is essential to our overall health. A healthy liver ensures your body gets everything it needs (and that everything it doesn’t is removed), but when it isn’t working as it should, some serious health issues can occur.

Diseases such as hepatitis B and C and excessive use of alcohol can both lead to liver damage or failure. But does stress have the same effect? Read on to learn how stress can influence liver function and what you can do about it.

Can emotional stress affect the liver?

Emotional stress can take a toll on your mental wellbeing and cause a host of mental health disorders such as anxiety or depression, but it can also cause issues with your physical health. When the body feels high levels of emotional stress, it releases a hormone known as cortisol. While cortisol can be beneficial in terms of preparing to respond to danger or increasing metabolism to help process glucose, there is such a thing as having too much cortisol.

According to the American Psychological Association, when levels of cortisol are too high (especially on a regular basis), many of the body’s systems can be negatively affected. For example, the muscles naturally tense up in an effort to be on guard when cortisol levels are high. However, when there is no actual threat of danger, that prolonged tension can lead to the development of disorders tied to muscle tension, such as migraines and chronic pain.

Every other system in the body can be negatively affected by too much emotional stress, including the cardiovascular system, the respiratory system, and the digestive system (which includes the liver). Research has found that when someone is constantly experiencing high levels of emotional stress, it can lead to issues with the blood flow in the liver. When that happens, the liver cannot get enough oxygen stores and its blood vessels can narrow, ultimately leading to liver damage.

If your stress levels begin to affect your liver, you may start to experience symptoms such as:

• Changes to the color of your skin
• Chronic digestive issues
• Aches and pains
• Dark-colored urine
• Mood swings
• Low energy
• Pain in the chest or abdomen

Does stress contribute to fatty liver?

For people who already have an issue with how their liver functions, high levels of stress can make the issue worse. This is especially true in the case of fatty liver disease – a condition that develops when a person has an excess level of fat within the liver.

Over time, high levels of fat in the liver cause damage, which comes with a host of health problems such as:

• Fatigue
• Unintentional weight loss
• Jaundice (a yellowing of the skin or eyes)
• Spiderlike blood vessels on the skin
• Itching that doesn’t go away 

If the condition worsens, it can lead to cirrhosis, a disease that can develop into liver failure and even lead to the need for a liver transplant. Various studies have examined how the liver is affected by stress in relation to fatty liver disease. One particular study looked at the livers of healthy adults to see how high levels of stress may influence the development of the disease. The results showed that fatty liver disease was correlated most often with people who had higher levels of stress – indicating that stress itself can bring on fatty liver disease for people who may already be at risk of developing the condition.

Another research paper looked at people who had already been diagnosed with fatty liver disease and how stress affected the health of their liver following onset. The study found that stress, especially prolonged and chronic stress, was a main factor in the worsening of the disease because of the way it can lead to an increase in both cholesterol and triglycerides in the liver. 

Can stress and anxiety cause elevated liver enzymes?

Various substances assist the liver in performing its job. One substance that is vital for liver function is liver enzymes – proteins that help the processing of blood from the stomach and intestines. Liver enzymes are designed to speed up those chemical reactions for the best possible result.

Research has shown that people who experience high levels of emotional stress and anxiety often have elevated levels of liver enzymes. High levels are associated with inflammation and liver damage.

The effect stress has on the liver is an entirely negative one, especially in instances where the stress is chronic. Since your liver is vital to your overall health, the best thing you can do to keep it healthy is eat right, take care of yourself, and do your best to reduce stress wherever possible.

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The liver is a vital organ located in the upper right area of the abdomen, on top of the stomach, right kidney, and intestines. Although it is small, only weighing roughly three pounds, it packs a mighty punch when it comes to your overall health. The liver has several main jobs that contribute to how healthy you are.

Firstly, it regulates chemicals in the blood and excretes bile, which is a digestive fluid that helps you break down food. Bile helps the liver get rid of waste. The liver itself holds 13% of all the blood in your body, because blood from the intestines and stomach passes through it so that it can be processed. The processing of the blood involves breaking down drugs or other medications so that they can be metabolized through the body and used. The liver also helps to create certain nutrients for the body to use. (These are simply some highlights – overall, the liver is responsible for as many as 500 bodily functions!)

Some of the things that are broken down by the liver create free radicals, which are unstable atoms that can cause cell damage. Antioxidants are designed to neutralize those free radicals so that cell damage doesn’t occur. But what are antioxidants, exactly? And how do they impact the liver? Read on for all you need to know about how antioxidants affect liver health.

What are antioxidants?

In the simplest terms, antioxidants are molecules that help to fight off free radicals. Although the body has its own antioxidant defense system, antioxidants are also found in foods such as vegetables and fruits. The naturally occurring substance glutathione acts as an antioxidant within the body, while some vitamins also act as antioxidants, such as vitamins C and E. Antioxidants are essential to survival – every living thing needs them.

The reason why antioxidants are so important is because they make sure that there is an appropriate amount of free radicals in the body. While an overabundance of free radicals can lead to cell damage, a deficiency can also hinder your health because free radicals do have some positive roles in the body. (For example, immune cells use free radicals to help the body fight off infections, which keeps you from getting sick.)

The balance between free radicals and antioxidants is what’s important for overall health, and that is why the two are so important. If there is an imbalance, oxidative stress can occur, which can lead to many health issues including cancer and even liver damage.  

Are antioxidants good for fatty liver?

Fatty liver disease, also referred to as steatosis, is caused when there is too much fat build-up in the liver. Fatty liver disease is typically characterized as the liver having 5–10% of its weight in fat. There are many things that can cause fatty liver, such as alcohol abuse, diabetes, or obesity. When it occurs, the liver cannot function as it should.

According to research, antioxidants can be helpful in preventing fatty liver disease because of the way they protect against inflammation and fat accumulation. Other studies have found that people who have fatty liver disease may benefit from introducing more antioxidants into their system because it can help to regulate the way the body synthesizes fatty acids from glucose and other substances.

Can antioxidants cause liver damage?

While the natural antioxidants that occur in the body and food aren’t likely to cause liver damage, some reports have linked the overuse of antioxidant supplements with liver damage. This is because everything that goes into the body, especially medications and supplements, is eventually filtered through the liver. When there is too much of any given thing, the liver cannot effectively clear it out. It comes down to dosage: the higher the dosage, the more likely your liver is to struggle with processing.

That being said, the clinical research surrounding liver damage caused by antioxidants is scarce. While some studies have found that the use of herbal and other types of supplements has increased the risk of supplement-driven liver damage in the country, the types of supplements are not specifically named as antioxidants. Most of the evidence surrounding the use of antioxidant supplements shows beneficial side effects for those with liver damage or disease.

What antioxidants are good for the liver?

While all types of antioxidants are good for the body, research has found that some stand out when it comes to liver health. One particular study investigated the use of antioxidants to support liver health and found that the ones most closely associated with positive benefits included:

• Curcumin
• Quercetin
• Naringenin

These three antioxidants were shown to be possible and viable treatment options for people with liver injuries.

Other research has found that certain foods containing antioxidants may be beneficial, such as:

• Green tea
• Grapefruit
• Blueberries
• Cranberries
• Grapes
• Beetroot juice

Beetroot juice, in particular, contains antioxidants known as betalains, which have been shown to reduce the oxidative stress that can lead to cell damage in all areas of the body, including the liver.

Your liver is a miraculous organ that can make or break your health, depending on how you take care of it. Having adequate intake of antioxidants will ensure that you don’t fall victim to free radical damage and other issues that could hinder your liver’s ability to do its job.

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Your liver is one of your hardest-working organs. It plays a role in many essential bodily tasks such as storing nutrients, producing proteins, and even regulating cholesterol. The liver is also your natural detox organ in the sense that it breaks down certain toxic substances and sends them out of the body.

Without a healthy liver, your body will begin to suffer in various ways. That is why it’s important to take care of your liver so it can take care of you. But how can you do this? One way is through diet – so let’s take a look at some of the foods that support liver health.  

How do I make my liver healthy?

According to the American Liver Foundation, various aspects of your lifestyle are involved in maintaining and improving liver health. They suggest the following steps to help keep your liver as healthy as possible:

• Maintain a healthy weight
• Keep up with a regular exercise routine
• Avoid toxic substances such as alcohol and illicit drugs
• Practice safe sexual encounters
• Practice good personal hygiene
• Never misuse or overuse medications
• Get vaccinated against certain conditions such as hepatitis A or B if possible

Another great thing you can do for your liver health is fuel your body with healthy foods. But what foods help with liver health?

What foods are good for liver repair and function?

While many foods can ensure that your whole body is running at its best, there are some that stand out from the rest when it comes to the health of your liver specifically. They include:

1. Coffee and tea

While it might be surprising to see coffee on a list of liver health foods, it’s here for good reason! Studies have found the popular beverage helps protect against liver disease in both healthy people as well as those who already have chronic liver disease.

Staying on the caffeine train: tea is also hailed for its many health benefits, but many people don’t know just how good it can be for the liver. The type of tea you drink matters when it comes to liver health, though, with green tea being the best option. One particular study found that blood markers of liver health improved after people drank 10 cups of green tea per day.

2. Grapefruit

Grapefruit is often considered a “diet food”, but did you know it’s packed with nutrients and antioxidants that can boost your liver health? Two antioxidants that are dominant in grapefruit are naringenin and naringin, and both have been shown to protect the liver from damage and injury by reducing inflammation.

3. Blueberries and cranberries

Blueberries and cranberries contain high amounts of antioxidants known as anthocyanins. These have been shown to protect the liver from damage as well as prevent the development of lesions on the liver, which can lead to various issues.

4. Grapes

Red and purple grapes contain a plant compound known as resveratrol. Resveratrol has been shown to increase antioxidant levels in the body, prevent damage, and reduce inflammation, all of which can improve the function and health of the liver.

5. Prickly pear

Prickly pear is a type of cactus that you can eat. While it has been used in alternative medicine for centuries, many modern medical researchers are now looking at its use in the traditional medicine. Studies done on the prickly pear have examined how it can affect the health of the liver following alcohol consumption, finding that it reduces inflammation caused by drinking.

6. Beetroot juice

Beetroot juice contains many healthy substances such as nitrates and betalains, which are antioxidants that have been shown to reduce oxidative stress and widespread inflammation. When it comes to liver health specifically, beetroot juice has been shown to reduce damage and inflammation to the liver at the same time as increasing the organ’s ability to detox the body by increasing production of enzymes tasked with this job.

7. Cruciferous vegetables

Cruciferous vegetables such as Brussels sprouts, broccoli, and mustard greens provide many health benefits to the body because of their high nutrient and fiber content. Research has shown that eating these types of vegetables regularly can help to maintain and improve liver function by protecting the organ from damage at the same time as increasing its ability to detox the body.

8. Nuts

Nuts contain high amounts of plant compounds and antioxidant vitamins that are good for overall health. When it comes to the liver, studies have found that people who included nuts more in their diet had a lower risk of developing nonalcoholic fatty liver disease than those who skipped out on eating nuts altogether.

9. Fatty fish

Omega-3 fatty acids, which are found in fatty fish, are strongly associated with the reduction of inflammation. While this is typically connected to heart health, research on omega-3 fatty acids has found that adequate amounts can help to lower the amount of fat in the liver in people who already have an existing liver disease.

10. Olive oil

Olive oil is a type of fat, but it’s considered a healthy fat because of its many health benefits. Studies have found that consuming a small amount of olive oil every day can help improve the levels of fat in the liver as well as the amount of liver enzymes available to help with the detoxification process.

Your liver deserves all the good attention it can get because of how hard it works for your body. By introducing some (or all!) of the above foods into your diet on a regular basis, you can maintain and improve your liver health for years to come.

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Detox diets have become mainstream in recent years because of all the promises they make in regards to improving overall health. Various claims include getting rid of harmful toxins from the body, cleaning the blood, and even helping to jumpstart weight loss. Detox diets are also purported to aid in the healing process of many health issues including digestive diseases, autoimmune disease, allergies, bloating, obesity, chronic fatigue, and inflammation.

The jury is still out on the detox diet because of a lack of clinical research. The detox diet studies that do exist are also flawed in nature, so it’s uncertain whether these diets work or if the people who have done them and claimed to feel better afterward were experiencing a sort of placebo effect. There are various types of detox diets, all of which offer the same claims of improved health. Read on for all you need to know, including the answer to the important question: what does “detoxing” actually mean?

What does detoxing mean? 

The word “detox” essentially means to get rid of unhealthy or toxic substances. Typically, detoxing used to be a process reserved for people who had been exposed to toxic chemicals or substances such as illicit drugs. Nowadays, though, detoxing is often used in the health space as a way to rid people’s bodies of harmful substances through a variety of methods.

The most common detox method is fasting; other common methods include limited diets where you only consume fruits, vegetables, or fruit juices and water. In some cases, a detox diet may involve use of supplements or colon cleanses/enemas to flush waste from the system.

The way detox diets are said to work is by giving the organs time to rest while stimulating the liver to detox more efficiently. They are also said to improve circulation and ensure that healthy nutrients are being reintroduced into the body.

What kind of detoxes are there?

Although all detox diets are said to have similar benefits as well as the same end goal, there are various ways a person can participate in a detox diet. They include:

• Fasting: The fasting that is done in a detox diet typically occurs for as little as one day up to as many as three days.
• Fresh fruit and vegetables: Many detoxes focus solely on consuming fresh fruit and vegetables in juice form. Smoothies, water, and tea can also be consumed while on this type of detox diet.
• Drinking specific liquids: Other than fruit juices or smoothies, some detox diets instruct people to drink only one type of special liquid, such as salted water or lemon juice.
• Elimination: Elimination detox diets aim to remove things that may cause issues with a person’s health, such as foods that contain heavy metals, allergens, or other contaminants. Other things that are commonly eliminated during detox diets include alcohol, coffee, cigarettes, and refined sugar.
• Supplementation: In some cases, people may have to take herbs or other supplements during a detox to help reintroduce healthy substances into the body.
• Getting rid of waste: A big part of a many detox diets is getting rid of waste. This is often achieved through the use of laxatives, colon cleanses, or enemas.
• Exercise: During a detox diet, emphasis is often placed on having a regular exercise routine.

The length of time a detox diet lasts and how intense it is will vary depending on the person and their goals.

Is a detox the same as a cleanse?

Both detox diets and cleanses follow the same sort of routine; however, cleanses are more focused on digestive health, whereas detoxes are likely to take the approach of aiding the body generally by removing toxins.

There are a few areas where some research has found detoxing to be of benefit. They include:

• Weight loss
• The avoidance of dietary sources of heavy metals
• More exercise, which is better for overall health
• The introduction of healthier foods into the diet
• Avoiding heavily processed foods that are bad for the body
• Drinking more water or tea and being more hydrated
• Limiting stress levels, which can help improve sleep

With that being said, if you were to follow certain elements of a detox diet such as focusing on whole and nutritious foods, eating more fruits and vegetables, drinking more water, and exercising regularly, you would likely see similar benefits – simply because these elements are part of a well-rounded and healthy lifestyle regardless of whether you are detoxing or not.

Should I detox my body?

While detoxing is a personal choice, the body has its own detoxification process that gets rid of toxic substances all on its own, so you really don’t have to participate in one at all. Your body is constantly making sure it has no buildup of harmful substances. The natural detox process is done by the liver and through the excretion of feces, urine, and sweat. The liver itself actually manages to take toxic substances and make them harmless, and then sends them out of the body.

While detoxing may be beneficial in some ways, it does not take a special diet to get rid of harmful toxins from your body. Your liver and other processes do this for you already. The idea of a detox diet, however, can be helpful in changing your lifestyle in a way that helps you prevent illness and the consumption of certain substances such as heavy metals or alcohol. If you do choose to detox, it’s important that you speak to your doctor first to ensure that your body can withstand the potential effects of your chosen detox diet.

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The holidays are a time for family, friends, and relaxation. They’re also a time for overindulgence in foods that aren’t all that great for you, as well as a little more alcohol than usual. Many people – even those who don’t tend to consume large amounts of alcohol during the year – end up drinking more during the holidays.

While alcohol can be safely consumed in moderation, larger amounts can hinder your liver’s ability to do its job. The liver itself is one of the most important organs in your body because it acts as a natural filter and helps to store and release energy from the food that you eat. It’s also the organ responsible for removing toxins and waste from the bloodstream. So, how can you have an indulgent holiday season without worrying about your liver health? Let’s talk about using supplements to boost liver health over the holiday period.

Why is liver health so important?

As mentioned above, the liver is one of the most important organs in the body. Everything that goes into your body is processed by the liver – that means food, beverages, the air that you breathe, and even topical creams or ointments that you put on your skin eventually make their way to your liver to be processed.

Your liver also performs over 500 functions in the body that keep you healthy, such as regulating hormones, fighting off infections, clearing out toxins, and helping to clot blood. If the liver is not running the way it should, this filtration process (and every other job it has to do) becomes compromised, and this can lead to chronic disease, illness, and – in the worst-case scenario – death.

How can I improve my liver health quickly?

While there is no quick fix for a malfunctioning liver, there are some things that you can do to help prevent further damage. For example, eating certain foods can promote better liver health, such as:

• Coffee
• Tea
• Grapefruit
• Blueberries and cranberries
• Grapes
• Beetroot juice
• Cruciferous vegetables
• Nuts
• Fatty fish

Boosting your intake of these foods right before the holidays may not give you a superhuman liver, but if you continue to consume them on a regular basis, they can promote good liver health so that if you do happen to overindulge, your liver will be able to handle it.

What can you take to strengthen your liver?

There are many supplements on the market geared towards liver health. While no two supplements are the same, there are a few common ingredients that are used because they have been proven to prevent damage or improve liver function over time.

Milk thistle

In herbal medicine, milk thistle is the most recommended supplement for people who suffer from liver complaints. The claim made by many is that it can help to reduce liver inflammation and restore overall function.

The ingredient in milk thistle that offers benefits to the liver is silymarin, a natural plant chemical compound. Research has shown that silymarin can lead to the regeneration of liver tissue, decrease inflammation, and act as a protector of liver cells because of its antioxidant properties. 

Licorice root

Licorice root is used for a variety of ailments, but when it comes to the liver, one of its active compounds (glycyrrhizic acid) is what makes it so viable as a liver health booster. Studies have shown that this compound can help to regenerate damaged liver cells as well as reduce liver inflammation.

One study done on rats looked at how licorice root affected alcohol-induced liver inflammation. The results showed that inflammation and fat accumulation in the liver of the rats was reversed after using licorice root extract.

Dandelion root

Dandelion root has also been used to treat ailments of the liver, though research surrounding its effects is minimal at best. It is thought that dandelion extract, in particular, can reduce stress on the liver and make its job of producing bile easier. Research has also found that it may be able to cure certain liver disorders, although more research is needed to validate these claims.

Zinc

Zinc is an essential mineral that the body needs for a variety of different functions, and many supplements for liver health contain zinc. Studies have found that this element may be a key player in reducing or preventing oxidative stress on the liver that is generally caused by infection. However, there is little evidence to support that zinc can be used solely as a form of treatment for a liver disorder.

Artichoke leaf

Artichoke leaf is another active ingredient in many liver supplements. Claims state that the ingredient can help to reduce damage to liver cells by acting as an antioxidant. Although research is scarce, some studies have found that artichoke leaf has the ability to reduce certain markers connected to liver disease.

No two supplements are alike, and some are better than others when it comes to supporting liver health over the holidays. The best way to choose a supplement to support liver health is by reading the ingredients, speaking to your doctor, and being aware that although a supplement may help, it cannot cure or prevent liver damage on its own.

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