The Missing Link to Understanding Inflammation, Skin and Stomach Health

Nourish Your Liver to Nourish Your Life

Your liver is one of the hardest-working organs in your body, performing important functions like filtering toxins, processing nutrients, and metabolizing fats. When I first started working on my skin issues and stomach health years ago, I mistakenly believed that no other organ was involved in the process of healing. But it’s the liver that spends all its time detoxifying our bodies from all the chemicals, additives, GMOs, parabens, alcohol, sugar and all other toxins we overload it with. In addition, the liver works hard on producing bile, bile helps in digestion as it turns fats to energy for your body to use.  Once the detoxification stalls fat is not metabolized properly creating physical inflammation, weight loss, bloating and skin conditions can manifest in our body. This is our body’s signal to check up on it and adjust our routines to activate its natural healing abilities. 

In addition to its detoxification function, in Eastern medicine, Traditional Chinese Medicine, the liver also facilitates the flow of energy throughout the body, storing blood and helping physical and emotional activity run smoothly. It is said that when there is low liver “qi” (pronounced Ch-EE) or energy stagnation this can result in a slew of abnormal emotions such as general sadness, depression and anxiety. I definitely experienced this first hand myself 5 years ago when I started noticing my inflammation. 

Given its critical role in maintaining overall health, it's essential to support your liver with a diet rich in nourishing foods while simultaneously aiming to limit exposure to toxins. When you succeed at letting your liver detoxify it can benefit not only your liver, but your skin, your digestion and your entire well-being.

My go-to routine to detoxify the liver: 

1. Embrace the Power of Leafy Greens:

Leafy greens such as spinach, kale, and collard greens are packed with chlorophyll and antioxidants that help protect your liver from damage caused by free radicals and toxins. They also stimulate bile production, which aids in digestion and the breakdown of fats. Incorporate a variety of leafy greens into your salads, smoothies, or stir-fries for a liver-friendly boost. Try to avoid too much raw food if your digestion is suffering though and cook things on medium heat so that your body can absorb the nutrients better.

2. Choose Cruciferous Vegetables:

Cruciferous vegetables like broccoli, cauliflower, and brussels sprouts are rich in sulfur compounds that support liver detoxification. These compounds help the liver neutralize toxins and excrete them from the body. Steam, roast, or enjoy these vegetables raw to reap their liver-boosting benefits. However, if you do have a slightly more sensible stomach, I suggest opting for one of the three of these and seeing how your stomach reacts as sometimes they can cause gas and bloating for those with Leaky Gut and Irritable Bowel Syndrome. I like to have caulifower soup or broccoli on a regular basis so that my stomach gets used to these in my diet. Find my famous cauliflower soup recipe here.

3. Sip on Green Tea or Gallium Verum or Milk Thistle tea:

Green tea is a fantastic beverage choice for liver health. It contains antioxidants called catechins that promote liver function and protect against liver diseases. Matcha, which is widely known to many as the runner up to a regular latte (although I am sure some people will argue on this one), is made from the green tea leaves so if you do like matcha you are benefiting from the antoxidants in cafechins. I would reccomend to make the matcha at home more often so that you can make sure that your matcha is pure and has no additives.

Another great detoxifying tea is my favourite Lady’s bedstraw, milk thistle, or Gallium Verum (caille-lait in french) from the Cynara cardunculus L. species of flower. This tea gently helps to allow your body to naturally detoxify by clearing the detoxification pathways. Its regular use aids in liver, kidney, spleen, and pancreas detoxification, helping to address urinary and lymphatic problems, and maintaining healthy and radiant skin. Milk thistle contains iridoids such as asperuloside, flavonoids, phenolic acids, anthraquinones, and alkanes. Medically, it has been historically used against skin conditions like eczema and other skin conditions. Remember the skin is just an outside manifestation of something happening inside your body.

4. Include Beets and Beet Juice:

Beets are a liver-loving superfood. They contain compounds, plant chemicals called betalains, that make the veggie purple. Betalains have antioxidant and anti-inflammatory properties. Also found in the stems of chard and rhubarb, betalains are especially rich in the flesh and skin of beetroots. They are antibacterial and antioxidant help cleanse the liver and improve its overall function. Whether you roast them, add them to salads, or enjoy them as a beet juice, incorporating beets into your diet can help support your liver's health.

5. Opt for Healthy Fats:

Healthy fats like those found in avocados, walnuts, flaxseeds and olive oil support liver function by providing essential fatty acids. These fats also help the liver produce and transport cholesterol, which is essential for various bodily functions. I also love to use butter (or loved, when I could eat butter) because I found it was still a healthier option for cooking and spreads than most of the highly processed margarines or fake cream cheese out there. If you choose a high quality dairy product it is always going to be better than a highly-processed food. It will also help your liver avoid having to detoxify more fake ingredients and additives. Remember to avoid fatty oils like sunflower seed oils and other Omega-6 fatty seed oils that inflame the stomach, as well as cooking olive oil on high heat. 

6. Citrus Fruits and Vitamin C:

Citrus fruits like oranges, grapefruits, and lemons are rich in vitamin C, a powerful antioxidant that aids in the production of glutathione—a compound that plays a crucial role in liver detoxification. If you need a vitamin C and antibacterial liver boost also try squeezing a lemon, adding honey, ginger and cinnamon and pouring hot water over it to get a serious dose of antioxidants, blood sugar balance and vitamin C. Or start your day with a glass of warm lemon water to kickstart your stomach and liver's cleansing processes.

7. Incorporate Turmeric:

Turmeric, with its active compound curcumin, has potent anti-inflammatory and antioxidant properties. It has been used for centuries by ancient civilizations and is still used often in Eastern Medicine. It helps protect liver cells from damage and supports the liver's ability to process and eliminate toxins. Add turmeric to your curries, soups, in your turmeric lattes or even as a daily supplement to promote liver health. Remember to add pepper to whatever dish or drink you are making to activate the potent ingredients in curcumin.

8. Choose Quality Protein Sources:

Opt for lean protein sources like fish, poultry, and plant-based options like tofu and legumes. Also aim to buy organic meat and poultry if you are eating meat. Especially in the US, and Canada, the meat industry has been accused of using hundreds of animal feed additives, including antibiotics, tranquilizers, pesticides, animal drugs, artificial flavors, industrial wastes, and growth-promoting hormones. If your liver is already tired (which in some people is noticeable if you have heavy bags under your eyes every morning), then try swapping some of your protein for organic or for less heavy protein options. Fish, chicken and legumes choices are easier for your liver to process compared to red and processed meats, which can strain the liver. 

9. Hydrate with Water:

Adequate hydration is vital for liver function. Water helps flush toxins from your body, allowing the liver to focus on its other essential tasks. Ensure your water is filtered, using a brita filter or even a charcoal stone to filter water naturally. Activated charcoal is recognized as an ideal water filter because it removes toxins from the water without stripping the water of salts and important minerals. Activated charcoal has been recognized as safe and effective and should be replaced every 4—6 months. Aim to drink plenty of water throughout the day to keep your liver functioning optimally. However, drink in smaller sips rather than chugging a bottle of water or a cup of water throughout the day as this can actually burden your kidneys. 

10. Limit Alcohol Intake:

Excessive alcohol consumption can cause severe liver damage, this is a known fact. Despite studies previously studying that a glass of wine a day is good for heart health, new studies have shown that any amount of alcohol is toxic to our bodies. Find one article that summarizes those findings well here. I firmly believe in enjoying alcohol healthily when you feel like it but just be aware of the potential effects if you do have some inflammation whether it is skin, stomach or liver related. My advice is support your liver by limiting alcohol consumption or, even better, abstaining either temporarily or permanently from alcohol to see the difference it can have for a healthier liver and overall well-being. I do this regularly for a period of 3-4 weeks to see amazing results in my skin, digestion, sleep and overall health. 

Your liver is constantly working to maintain your health. By incorporating these changes into your diet and making thoughtful lifestyle choices like exercising to sweat out toxins, walking in nature and grounding to encourage stress release, you can support its efforts to detoxify your body and keep you feeling your best.

Hint: I always tell my clients to keep a a dedicated health journal when you start to feel some symptoms or you start incorporating changes as this is also a way to slowly get in tune with your body’s cues and signals to you. This journal will also help you understand what shifts in your daily health routine have had a positive effect which will help encourage you to keep going on your journey.

DISCLAIMER

The skinbodyalchemy blog and articles are not meant to instruct or advise on medical or health conditions, but to inform. The information and opinions presented here do not substitute professional medical advice or consultations with healthcare professionals for your unique situation.