Heal Your Gut: Improve your liver function to improve your health2
Editor’s note: Please welcome Lydia Shatney of Divine Health from the Inside Out, and the nutritional therapist and teacher of the Heal Your Gut e-course. If you have had chronic symptoms that could be traced to a food intolerance or leaky gut, and you need a comprehensive, guided course to improving your gut health, you’ll want to read this very informative post, and check out Lydia’s Heal Your Gut course.
In a world bombarded by toxins at every turn, we all could use some daily detoxification strategies. That’s what I’m here to share with you today. You really can’t heal your gut if you are not detoxing well. In order to succeed with overall health including your gut, the lymph and liver need our daily attention.
The amounts of chemicals we are exposed to are unprecedented in history. The average American consumes 10 pounds of chemical food additives each year. Add to that the chemical burden caused by food sprayed with pesticides and from air and water pollution, you can see that our chemical burden is considerable.
The body has systems designed to eliminate waste and to detoxify poisons. The liver chemically converts toxins to be easily eliminated by the kidneys. Detoxification is an ongoing process. The sheer volume of chemicals in the environment and in the diet has caused many people to reach their threshold of tolerance, which adversely affects their health. When the body is more burdened with more chemicals that it can efficiently detoxify, chronic health problems can occur. Problems like allergies, skin problems, digestive problems, headaches, fatigue, joint pain and a variety of ailments can be caused by chemical exposure.
The liver has over 500 known functions. It is involved with digestion, the endocrine system, controlling blood sugar, and protein and fat metabolism. It’s the body’s most important organ, functioning as a living filter to cleanse the system of toxins, metabolize proteins, control hormonal balance, and produce immune boosting factors. Many of these functions are essential to your overall health, for example, the liver’s synthesis of fibrinogen and other blood-clotting factors to protect you when you are injured.
The liver also produces a substance called bile that is stored in the gallbladder. Each day your liver produces about a quart of a yellowish green liquid called bile. Bile is essential for proper fat emulsification and is also a major route of elimination for the body. Bile contains water, bile acids and pigments, cholesterol, bilirubin, lipids, lecithin, potassium, sodium and chloride. The liquid is stored near the liver in the gallbladder, from where it is transported to the intestine as needed during digestion.
The gallbladder will become more and more compromised as the liver becomes more dysfunctional. The gallbladder stores the bile and when stimulated by the appropriate response (fat and protein in the GI and from the influence of a hormone called cholecystokinin) will contract and pump bile into the lumen of the GI tract. However, a couple of conditions exist that greatly impact the function of the gallbladder.
Mild liver damage due to fatty deposits within the functional units of the liver itself can greatly impact the production of bile. This leads to a situation called biliary insufficiency. Some of the common causes of biliary insufficiency include changes in metabolism within the liver itself. This is most often caused by the consumption of excess hydrogenated or trans fatty acids, excess refined foods, oxidative stress, and low fat diets. Other causes include overt liver damage due to hepatitis, chemical damage to the liver and liver cirrhosis.
The liver metabolizes not only fats but also carbohydrates and proteins for use in your body. The organ has a triple role in carbohydrate metabolism. First, it converts glucose, fructose, and galactose into glycogen, which it stores. Second, when your blood sugar level drops and no new carbohydrates are available, the liver converts stored glycogen into glucose and releases it into your bloodstream. Third, if your diet is regularly low in carbs, the liver will convert fat or protein into glucose to maintain your blood sugar levels.
The liver converts amino acids from food into various proteins that may have a direct or indirect impact on your weight. Many proteins, for example, transport hormones through the bloodstream; hormone balances are crucial to avoid water retention, bloating and cravings, as well as other health problems. Proteins also help transport wastes, such as damaged cholesterol and used estrogen and insulin, to the liver for detoxification and elimination through the kidneys.
Perhaps the liver’s most important function, and the one that puts it at greatest risk for damage, is to detoxify the myriad toxins that assault our bodies daily. A toxin is any substance that irritates or creates harmful effects in the body. Some toxins, called endotoxins, are the natural by-products of body processes. For example, during protein metabolism, ammonia is formed, which the liver breaks down to urea to be excreted through the kidneys. Other toxins you consume by choice, such as alcohol, caffeine, and prescription drugs. Still others are the thousands of toxic chemicals we breathe, consume, or touch in our environment: pesticides, car exhaust, secondhand smoke, chemical food additives, and indoor pollutants from paint, carpets, and cleaners among others.
Under ordinary circumstances, your body handles toxins by first, neutralizing them, as antioxidants neutralize free radicals, and then by transforming them, as fat-soluble chemicals are transformed to water-soluble ones, and then eliminating them through urine, feces, sweat, mucus and breath. Working with your lungs, skin, kidneys and intestines, a healthy liver detoxifies many harmful substances and eliminations them without contaminating the bloodstream.
The detoxification process has two phases that should work in close synchronization. Phase 1 uses a group of enzymes to break apart the chemical bonds holding the toxins together. Known as hydroxylation, phase 1 makes some toxins more water soluble and temporarily more chemically active. Phase 2, known as conjugation, attaches other enzymes to the chemically altered toxins, or intermediates, producing substances that are non-toxic, water-soluble, and easily excreted.
3 Ways To Support Basic Daily Detox & Flush Your Liver
- Hydration:Â We must keep properly hydrated to keep the body flushing appropriately, moving bowels and urine regularly. Proper hydration keeps the blood fluid so that toxic material may be delivered to the lymph and liver. Water flushes toxins and removes wastes. Since we are more toxic than ever we must drink enough pure filtered water (free of chlorine/fluoride, chemicals/metals/pathogens). Lemon water is great to support liver detox. 1/2 your body weight in ounces per day plus electrolytes (a pinch of good quality sea salt in each glass of water will do). Or cran-water (4 ounces of pure organic cranberry juice in 28 ounces pure water) this mixture eliminates water retention and cleanses accumulated wastes from the lymphatic system and also helps to clean up cellulite. Start each day with a mug of hot lemon water using half a lemon to assist your kidneys and liver.
- Diet:Â Processed lifeless foods are seen by the body as a toxin. Removing all food sensitivities is key. Avoiding sugar/caffeine/alcohol will take a burden off of your liver. Eating plenty of liver loving foods in your diet -including LIVER itself. Liver loving foods include; beets (a healthy bile builder), cruciferous vegetables contain substances that improve the ability of the liver to detoxify harmful chemicals and pollutants (more info and recipes), Inulin Foods (if you tolerate them)
- Fiber:Â removing grains/legumes from the diet removes a heck of a lot of fiber. It will be critical to consume plenty of vegetables at every meal along with supplementing with fiber. Flax (soaked or sprouted â Go Raw is a good brand of sprouted) and chia seeds are great options. They need to be ground AS YOU USE them since they can rancidify quickly. Buy only in whole seed form and grind as you need (you can even purchase sprouted flax seeds which is a more digestible way to consume flax). If you do choose to grind a bunch at once you will need to keep them in the freezer. You must consume them ground to get the benefit or you will just excrete them out whole in your stool. You can make a daily cocktail in the am and pm to increase elimination and balance hormones. Mix 1 Tbsp. of ground flax or chia seeds in about 8 ounces of water or cran water. Mix quickly and drink immediately or use a straw. I like to do one dose in a smoothie. You can also try doing a daily dose in a glass of kombucha if you enjoy kombucha. (*NOTE– If you are taking any exogenous hormones or medications, make sure you take them at least 45 minutes before or after your flax or chia drink. The fiber component can interfere with the absorption of medications). If you don’t tolerate these seeds —Â just be sure to include sources of fiber in your diet that you do tolerate. Low glycemic veggies are great for this -eat as many as you want and with every meal if possible. Some people with gut issues don’t tolerate raw veggies well —Â cooked veggies are fine in that case, consume plenty (usually in cases of IBD/IBS with diarrhea)!
Supplements To Support Detox
I recommend at the very least just using a good multi-vitamin and multi-mineral supplement. During times of stress you may want to increase your mineral intake, as stress causes you to burn through your minerals more quickly.
Nettles Tea: One way to get natural vitamins and minerals daily would be with Nettles Tea. Nettles is a wonderful overall support tonic and could be considered an excellent food based multi-vitamin. Nettle stimulates the lymph, boosts immunity, helps with GI disease, IBS and constipation and much more. Loaded with minerals, b vitamins (assimilable forms) and quite a good source of vitamin K —Â nettles are a very balancing food for health. Recipe: Steep 1 cup dried nettles in 2 quarts boiling water for 1-4 hours. Strain, add more water to equal a full 2 quarts, sweeten to taste. The longer you steep it the more nutrients are drawn out, but the taste also is more grassy/earthy/herby. Try my Cranberry Nettles Tea for a slightly sweetened and flavorful way to enjoy nettles along with the added benefit of cranberries for detox support. Or my DIY Kool-Aid (you will love it and so will your friends and family).
- Vitamin C and Bioflavonoids:Â I recommend everyone take both daily at least in a maintenance dose. Vitamin C has many detoxifying jobs -it’s like a kind of universal anti toxin. 4000-6000 mg daily and half that in bioflavonoids daily. I like the Mixed Ascorbate powder from Biotics and Bio-FCTS (make sure whatever brand you purchase is allergen free/corn protein free/gluten free etcâ¦) Also, you can read more about doing a vitamin C flush in this post. Another good form of C to look for would be sodium ascorbate. I actually prefer a Liposomal form of Vitamin C —Â you can purchase this online; this is a good one-Lypo-Spheric Vitamin C. OR, you can make your own at home, which is what I do. The Liposomal form is the most absorbed form of C and actually goes straight to the liver and you won’t need as large of a dose with this form.
- Vitamin E:Â very protective against free radical damage and cell membrane damage. The process of detoxification can create dangerous molecules and they can do more harm than the original toxin. Vitamin E protects against such effects. Daily dose should be minimum of 200 upwards to about 1200 IU. We as a culture are very deficient in all our fat soluble vitamins. I love Biotics Emulsion formulas and that is the one I’d suggest for getting your vitamin E, very effective! Bio-E-Mulsion. Also, a brand called ‘Unique E’Â and Carlsons ‘E-Gems Elite’Â (specifically).
- Liver/Gallbladder support:Â Beta TCP from Biotics is a great support. This is also a critical addition in a detox because it helps to emulsify the bile and get toxins out of the body. The last thing you want when detoxing is sludgy bile.
- Liver glandular:Â Cytozyme LV by Biotics (used for liver congestion/toxicity/liver dysfunction, general). Optional, but helpful.
- Herbs:Â Milk Thistle, Dandelion, try Dandy Blend as a coffee replacement —Â great liver supportive herbs. It’s a gentle but effective liver balancer for those with elevated liver enzymes and/or those who have overdone alcohol, sugar, trans fats, Ibuprofen, and medications for lowering cholesterol. Use the herbs in dried form in tea, or find tinctures or make them. Start with one herb and get used to it for a month before adding another. Stop if any side effects or discomfort arise. Here are some recipes for you: Cinnamon Vanilla Herbal Coffee, Homemade Coffee, Milk Thistle Liver Tonic.
Your Plan To Support The Liver
First off, let me state–I do not recommend a SERIOUS liver cleanse or detox until you have spent about 3 months or so working on the foundations of digestion. All elimination pathways need to be clear (no constipation, regular daily bowel movements), sleep needs be regulated, blood sugar needs to be stable and then a deeper cleanse can be more manageable. The following tips/strategies would be a good way to support general detoxification and support the liver.
- A 30 day strict diet as a cleanse: and way to reduce inflammation and enhance metabolic cleansing —Â this helps to address toxic overload, harmful bacteria, heavy metal toxicity and leaky gut. It will not address it 100% for everyone in just 30 days, but it’s a great starting point and could be a plan to try seasonally. Avoid all gluten grains (wheat, rye, oats, barley), dairy, sugar, processed foods, alcohol, caffeine (coffee, black teas, sodas), soy based foods, sodas, fruit drinks, conventional pork or cold cuts -all meats that contain hormones/antibiotics -use only hormone/antibiotic free or pastured grass fed, canned tomato products (most contain common allergens, some even contain gluten) fresh tomatoes or organic canned with no additives are good, avoid refined oils/fats, all refined sugar products and any foods you are currently intolerant to.
- Exercise daily:Â even if it’s only a brisk walk or something minimal. Daily movement is very important. It keeps the lymph flowing and toxins moving out of the body.
- Sweat Daily:Â this should occur if you are getting daily exercise, however you can head to a sauna as well.
- Move the lymph:Â dry skin brushing or saunas, rebounding or just movement with sweat. Rebounding is great.
- Clean out the toxins in your home:Â Check your cosmetics and personal care products, your cleaning products, how much plastic your foods are in (switch to using more glass), never microwave in plastic, never use products with fluoride, check your water and filter the whole house if you can, at the very least get a water filter for ALL water you drink or cook with and a filter for your shower.
- Detox Showers or Baths:Â Detox baths or even showers are an excellent way to promote cleansing and can be done regularly -even daily. Any form of chronic illness, allergies included, is a sign of a sluggish and overloaded liver.You can assist elimination of toxins through the skin with detox baths in a gentle, non-invasive way. It’s a simple as adding 1 cup of Epsom Salts to your bath. Here are some links/articles with How To’s and more info on Detox Baths. How To Take A Detox Bath –Detox Showers – How To Take a Detox Bath (with tips for Pregnant & Nursing Mommas)– Ultimate Detoxing Salt Soak Recipe– Detox Bath Why & How (scroll to bottom of article) —Â Detox Bath Method & Recipes
- Castor Oil Packs:Â Castor oil is effective in helping remove cellular waste products. When Castor oil is absorbed through the skin, it helps it increases the lymphocyte count of the blood, and improves the lymph flow throughout the body (can even reduce swollen lymph nodes), as well as helps with general overall improvement in organ function and a lessening of fatigue and depression. Read More: Liver Cleansing With Castor Oil Packs, ––Â Castor Oil Info. & How ToÂ —Â How To Use Castor Oil To Boost Your Immune System.
- Oil Pulling:Â Oil pulling is a great method for pulling toxins out of the blood as well. The chewing action done during oil pulling can trigger enzymes that draw toxins from the blood. It is important to note that the oil has become very toxic by doing this and by no means should you ever swallow it. There are many reports and findings that indicate the practice of oil pulling can cure many ailments and diseases. Read More: What’s All This About Oil Pulling? and Take The Oil Pulling Challenge.
- Consume Probiotics Daily:Â through food or supplements. Probiotics help to neutralize toxins, break down and prevent synthesis of bacterial toxins. They also help to break down bile acids. Read more: The Missing Link to the Probiotic Healing Puzzle and Probiotics 101.
After 30 days of implementing some of the above daily detox tips you should experience more regularity, 2 or more stools per day that come with ease. You should also experience more energy, clearer skin, radiant eyes, less pain and inflammation and even smoother digestion. Detoxifying diets like the Whole30, GAPS & GAPS Intro, SCD and the Paleo Autoimmune protocol are some options if you want to detoxify daily and continue to resolve gut issues.
Spend 3 months really cleaning up your diet, getting your bowels moving regularly and removing the toxins from you life. If you are still having acute or chronic health conditions consider taking on a deeper detoxification plan, getting liver testing done and preferably working under the supervision of an experienced practitioner.
Want to learn more about healing your gut? More articles, recipes & info:
- Caffeine: The Good, The Bad & The Ugly—How To Wean Off of Caffeine
- Coffee Enemas are an excellent liver detoxifier and a great way to enhance glutathione. Here is an excellent article explaining the history and usage of coffee enemas, the why and the how.
- Detoxing For Dummies — a brief article on what may happen to the body during detox, explains healing/die-off reactions.
- Dandelion Tea For Liver Cleansing — a recipe and information about dandelion, including who should and shouldn’t use it.
- Ultimate Detoxing Salt Soak & Scrub Recipe
- Ultimate Liver Detox Smoothie Recipe
- Qigong Exercises: Heal Your Liver and Release the Anger
- 7 Easy Ways To Detoxify Naturally
- Pear Cherry Detox Smoothie
- Detox Salad with Orange Avocado Dressing
- Smoked Salmon Lettuce Wraps
- Cranberry Nettles Tea
- Beet Kvass: A Blood Tonic & Liver Cleanser
- Rich and Delicious Coffee Substitute Recipe
Steps For Getting Started on Your Detoxification:
- Identify 3 specific ways you can work to daily support your liver. (ex: buy a dry brush and start using it, drink lemon water each morning, juice, herbal tea, beet kvass, milk thistle tonic…)
- Implement at least ONE of the 3 ways right now -today!
- Find one or two things in your life that you could ditch that are not good for your liver. Such as caffeine, too much alcohol, toxic personal care products etc… Work on getting those out of your life over the next week, replace with healthier alternatives.
- *NOTE: Forced detoxification is not recommended while pregnant or breastfeeding because breast milk is a detox pathway. The best way to support your liver while pregnant/breastfeeding is to support your entire digestive system, stay well hydrated and include plenty of daily movement. As well as avoid toxins in your home, food/water…
Now…I would love to hear from you!
So let me know in the comments below what insights you have gained, what questions you might have for me, and the ways in which you applied this information. Thanks!
P.S. Join the Heal Your Gut course now to get support on your journey to regain your health! See you on the inside!
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