The liver performs many functions, including transforming food to fuel, filtering noxious toxins, creating proteins that help blood clot, and making bile. Unfortunately, this mighty organ is susceptible to a potentially risky condition called fatty liver disease.
Fatty liver disease happens when fat builds up in the liver. It can result from drinking too much alcohol; however, people who do not consume alcohol also get that disease. When fatty liver disease is developing by causes different from alcohol, it is called nonalcoholic fatty liver disease, or NAFLD.
Why is a Healthy Liver So Important?
The liver is your biggest abdominal organ and one of the essential organs in your body–it is the “workhorse” that performs many various vital functions. (1)
# Detoxification is one of the liver’s most essential functions. The liver is the “body gatekeeper” because it filters and absorbs everything we put in our bodies. After filtering, the liver also removes harmful waste products and toxins while retaining the body’s nutrients. These nutrients are then transformed into vital blood components and released when required by the liver.
# Metabolizing fats, proteins, and carbohydrates and maintaining hormonal balance are other functions performed by the liver. The liver helps oxidizes triglycerides, which are required for their release and their transformation into energy. It also makes bile, which is crucial for digesting and absorbing fats in our diet.
# The liver helps keep blood sugar levels constant by removing and storing sugar if blood sugar levels increase and release sugar when blood sugar is low. It also converts amino acids into protein for energy production while eliminating ammonia produced during the process.
# What is more, by eliminating pathogens and battling infections, the liver aids our immune system. It also directs and regulates hormones to perform their function correctly. With these many functions, it is critical to protect the liver from disease.
What is Fatty Liver Disease?
It is normal to have small amounts of fat in your liver, but a person gets a fatty liver disease when there is an excess of fat.
There are two main types of fatty liver disease. Alcoholic fatty liver disease occurs when the liver develops fat deposits from processing too much alcohol. The fat that cannot be metabolized from your body is stored in parts in liver cells. Chronic alcohol consumption also harms the liver by depleting sulfur compounds, glutathione, vitamins, and minerals.
When fatty liver disease is not an outcome of alcohol, it is called NAFLD. NAFLD is the most prevalent liver disease, and it is defined as the presence of fat in more than 5% of liver cells. (2)
Largely unknown before 1980, NAFLD is presently one of the leading non-communicable chronic diseases in many parts worldwide(3). In the United States, NAFLD around 25-40% of American adults are affected, 60% of whom are men.
Globally, NAFLD’s rate has doubled during the past 20 years and is expected to continue to scale. Unfortunately, due to the progress in childhood obesity, growing numbers of children are being diagnosed with NAFLD.
Symptoms of Fatty Liver Disease
Often people with fatty liver do not experience any symptoms. However, if they do have symptoms, it is in the form of fatigue and pain in the upper right abdomen(the liver location). Over time, more symptoms may appear, including an enlarged liver, loss of appetite, weakness, nausea, and unhealthy weight loss.
Once NAFLD has progressed to NASH–is an advancing form of fatty liver, where have liver inflammation and cell damage–or cirrhosis, symptoms are more alarming and more clearly expressed. They comprise abdominal swelling, enlarged breasts in men, enlarged blood vessels(just beneath the skin’s surface), enlarged spleen, red palms, and even jaundice (yellowing of the skin and eyes).
Causes of NAFLD
The prevalence worldwide of fatty liver disease parallels the rise in obesity, metabolic syndrome, insulin resistance, and type 2 diabetes(5). NAFLD is tight linked to poor insulin sensitivity, high blood sugar, and high levels of fats. Many factors contribute to the increase in NAFLD, including obesity and excess body fat (especially abdominal fat), the Standard American Diet (SAD), sedentary lifestyle. Adverse conditions such as type 2 diabetes, high cholesterol, sleep apnea, and hypothyroidism would deepen the problem.
A diet dense in processed foods and refined carbs would overload the liver and lead to NAFLD. A modern study uncovered that sugar is the main offender when it comes to fatty liver disease. A high sugar diet from sucrose and high fructose corn syrup increase NAFLD and NASH(6). Exposure to toxins is also a well-known cause in people with NAFLD.
Natural Liver Support Strategies
There are numerous case reports of people successfully healing fatty liver disease. There are no FDA approved treatments that prevent, treat, mitigate, or cure fatty liver disease, but there are many natural support strategies that can help liver health. One of the most potent approaches is by adopting a healing anti-inflammatory diet using ketogenic guidelines. You need to include foods and herbs that support liver health and avoid foods that dangerous.
Other liver support strategies include intermittent fasting, drinking plenty of water, reducing stress and improving sleep, dealing with your anger, and adding liver supporting nutrients. Improving gut health, optimizing bile flow, and supporting stomach acid levels are essential for liver health.
Anti-Inflammatory, Ketogenic Diet and Lifestyle
There are numerous case reports of people successfully healing fatty liver disease. There are no FDA approved treatments that prevent, treat, mitigate, or cure fatty liver disease, but there are many natural support strategies that can help liver health. One of the most potent approaches is by adopting a healing anti-inflammatory diet using ketogenic guidelines. You need to include foods and herbs that support liver health and avoid foods that dangerous.
Other liver support strategies include intermittent fasting, drinking plenty of water, reducing stress and improving sleep, dealing with your anger, and adding liver supporting nutrients. Improving gut health, optimizing bile flow, and supporting stomach acid levels are essential for liver health.
Foods to Avoid
◆ Avoiding sugar is a critical step for liver health. As explained earlier, fructose and sucrose are linked to NAFLD. Consuming refined sugars, grains, and any quickly metabolized foods into sugar(high glycemic index foods) produces surges of blood glucose and massive insulin release. Insulin resistance is the most significant underlying cause of NAFLD (7).
◆ Processed foods, trans-fats, and vegetable oils, which usually comprise toxic GMO components, should be avoided. Processed foods and oils are incredibly inflammatory and produce extra acidity in the tissues. More significant amounts of omega-6 fatty acids–found in refined vegetable oils–can encourage NAFLD development (8).
◆ Meat and dairy sources from conventionally raised animals and farmed fish also encourage inflammation as it contains large amounts of toxins. It would be best to avoid foods rich in chemicals such as herbicides and pesticides and replace them with organic foods whenever possible.
Foods to Include
✓ An anti-inflammatory diet incorporates whole and unprocessed foods consist of clean protein, organic vegetables and fruits, and healthy fats. Clean protein sources are all kinds of grass-fed meats, pasture-raised, organic chicken and eggs, along with wild-caught fish.
✓ You should add rich amounts of low-carb, colorful vegetables and small amounts of low-glycemic fruits to a liver-healthy diet. Low-carb vegetables include cruciferous vegetables, cucumbers, leeks, leafy greens, shallots, asparagus, to name a few.
✓ Also, low-glycemic fruits such as berries, grapefruits, limes, lemons, granny smith apples, and so on. Vegetables and fruits are loaded with anti-inflammatory antioxidants and phytonutrients, which are excellent for liver health. You also need to include plenty of liver-healthy herbs.
✓ Good quality fats are a critical part of any liver-healthy diet. Great sources of healthy fat include grass-fed butter and ghee and coconut, avocados, olives, and their oils. Healthy fats are an efficient source of fuel, helping you to battle inflammation and strengthen the liver.
✓ Among the best food choices for your liver is consuming liver from organic and pasture-raised animals. As an organ, the liver is a concentrated source of high–bioavailable forms of nutrient complexes, including vitamin B12, vitamin A, iron folate, choline, trace elements, and glutathione. Pasture-raised, organic eggs are also an great source of nutrients that support the liver.
Veggies
Cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts, and kale are excellent for liver health. They aid in neutralizing toxins in the liver thanks to their abundant flavonoids, phytonutrients, and carotenoids. Broccoli has even been given to counter the progress of fatty liver disease and liver cancer (9).
Cruciferous vegetables include glucosinolates, which enhance the production of enzymes. These enzymatic reactions help better detoxifying the liver and improve its ability to eliminate carcinogens and heavy metals from the blood (10). Garlic also stimulates enzymes in the liver.
Beets, leafy greens, plus avocados are great for liver health. Avocados are an outstanding source of glutathione required by the liver to filter out toxic substances and protect liver cells from damage.
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Liver Protective Foods
Citrus fruits such as lemons, limes, grapefruit, and berries are great for liver health. Blueberries and cranberries have robust nutrition profiles that would support the liver work as well. Both berries and citrus fruits protect the liver from deteriorating (11).
Fatty fish like salmon, coffee, green tea, olive oil, and nuts have been found to protect the liver from NAFLD and NSAH (12). Omega 3 fatty acids in fatty fish decrease lipid accumulation, enhance insulin sensitivity and provides potent anti-inflammatory effects. Nuts may help treat people with NAFLD by promoting better lipid profile, hepatic steatosis, and less inflammation.
Studies reveal that coffee is impressive for liver health. Coffee has protective abilities that protect the liver against cirrhosis development–there is a proven inverse connection between coffee drinking and liver cancer (13). What is more, coffee is associated with a lower risk of death in people with chronic liver disease (14). Green tea and olive oil help improving liver enzyme levels and decrease oxidative stress and fat accumulation in the liver (15).
Chlorella and Spirulina
Spirulina and chlorella are algae that are abounded of protein, vitamins, antioxidants, and minerals. These algae aid, protect, and enhance immune function and defend liver health against damage. Spirulina is considered an effective means of helping people with NAFLD (16).
Spirulina and chlorella have chlorophyll–a powerful substance that aids liver functions in removing toxins and eliminating harmful metals. Chlorella’s strong outer cell wall binds with heavy metals and other toxic elements to carry them out of the body.
Optimal Hydration
Hydrating with pure, filtered water is essential for a healthy liver, as water is vital for the body. It maintains many body functions by increasing oxygen delivery to cells, nutrients transportation, flushing out toxins, and encouraging natural healing processes.
Optimal hydration is a determining factor for healing the liver. To be adequately hydrated, you need to consume at least one half and up to your full-body weight in ounces of water each day. For instance, a 130-pound individual needs to consume a minimum of 65 ounces and up to 130 ounces of water every day.
Optimal hydration is a determining factor for healing the liver. To be adequately hydrated, you need to consume at least one half and up to your full-body weight in ounces of water each day. For instance, a 130-pound individual needs to consume a minimum of 65 ounces and up to 130 ounces of water every day.
130 pounds / 2 = 65 ounces
A high efficient strategy to ensure you are getting enough water is to hydrate yourself first after waking up in the morning by drinking 16-32 oz. of water. But then continue to drink water throughout the day too.
Liver Healthy Herbs
Bitter herbs are great for liver health. Remember, bitter aid the body’s detoxification process, which is good for liver health.
Herbs and spices such as milk thistle, turmeric, ginger, dandelion root, cilantro, and garlic are great choices when it comes to liver health. Turmeric has been given to protect/recover liver function, having both protective and regenerative features (17). Turmeric neutralizes the free radical effects and helps repair damages in the liver. It also stimulates bile function, helping our bodies to digest fats better.
Milk thistle is among one of the most well-researched herbs for liver support (18). This powerful plant has a flavonoid complex called Silymarin, which is excellent for defending cells against free radical damage and inflammation.
Milk thistle has therapeutic abilities for NAFLD patients due to its capacity to repair cells within the liver and encourage regeneration of injured tissue (19). Milk thistle boosts glutathione and superoxide dismutase levels, which are two key antioxidants that protect the liver from toxicity. One of my preferred ways to consume bitter herbs is in teas.
Reduce Stress & Improve Your Sleep
Researchers have connected chronic stress to the progress and development of liver disease (20). Dealing with stress and getting sufficient sleep for recovery is critical for a healthy liver.
Adopting a healing diet and balancing your blood sugar levels are two powerful strategies for reducing stress and optimizing sleep. However, you can apply stress-relieving techniques such as deep breathing exercises, grounding, sunlight exposure, and dry brushing.
Strategies for better sleep include avoiding artificial light, getting more sunlight during the day, blacking out your room or using a sleep mask, and forming sustainable healthy sleep habits at all. It is also essential to turn off electronics at least one hour before bed, practice good hygiene, stretching and relaxation exercises(as yoga, breathing), practice gratitude, plus other sleep-enhancing routines. It is also necessary to consider caffeine intake by drinking it early in the day in small amounts and avoiding its overconsumption.
Magnesium is an essential micronutrient that plays a critical role in stress and sleep management. Supplementing with magnesium may help relax the brain and nerve system and promote better sleep.
Dealing with Your Anger
According to traditional Chinese medicine, each one of our inner organs has an emotional aspect, which has the same meaningfulness as its physical functions in the body. The emotion inherent to the liver is anger (21), and not accidentally, the liver is referred to as the “seat of anger.”
If you get easily angry and are often irritable, your liver may not operate optimally. Similarly, if your liver is poorly functioning, it may provoke and stimulates easy outbursts of anger inside you. If being consistently angry, and this is a repeated behavior inherent in you, you have significant prerequisites to develop fatty liver.
Further, the suppressed or unexpressed feelings of anger and frustration can create a disbalance in the liver. The chronically and excessive experiencing of these negative emotions can cause the liver to become ultimately damaged.
Therefore, it is essential to remember and practice the following–the regular, honestly, and healthy expression of your feelings is the best way to keep your liver in excellent health.
Improve Gut Health
Improving gut health is decisive for protecting the liver from disease and healing the liver.
When the gut lining is damaged and inflamed, it becomes more porous than it should be, and this allows bacteria, fungi, and undigested food molecules and their toxins to enter the bloodstream. Once they enter the bloodstream, these undigested scraps and toxins head to the liver, strains on it, and causing further inflammation and more tissue damage.
Following the anti-inflammatory diet as presented above is a significant first step to improving gut health. You can add to your diet gut-healing foods like bone broth, fermented vegetables, enzyme-rich sprouts. You can also help yourself by using high-quality supplements specially designed to get care, protect and heal your gut.
Improve Stomach Acid
Stomach acid is necessary for good digestion and better nutrient absorption. Many people do not produce sufficient stomach acid, which makes more problematic nutrient digestion and absorption. In turn, this slows the conversion of certain toxins in the liver, and they start building up and cause further liver and health damages. There is why below I list few proven key ways to improve your stomach acid.
- Natural stimulating of digestive juices with ginger, fermented foods (such as sauerkraut and kimchi), and fermented drinks (like kombucha and coconut kefir) would be helpful. Freshly squeezed lemon juice or apple cider vinegar on vegetables and meat can ease and pre-metabolize the food.
- For optimal stomach acid production is necessary to consume the protein at the beginning of the meal while chewing each bite many times.
- The timing of your water intake plays a crucial role in optimal stomach acid. Drinking water right after or with a meal will dilute your digestive juices. Instead, you have to hydrate yourself outside the meals.
- When having your meals, it is necessary to be relaxed and eat in a positive atmosphere while keeping a positive mindset. Food consumption is a ritual; it is imperative, at least during your main meals, to create an atmosphere of calmness and love.
- Another effective strategy for improving stomach acid is an intake of liquid nutrition during the day within an easily digestible form, such as green smoothies and protein shakes.
High-quality supplementation would be a great supporting means for people with low stomach acid.
Enhance Bile Flow
Bile is a digestive liquid important for overall health. It is secreted in the liver’s biliary tracts and stored in the gallbladder.
Bile has many functions in the body. It supports digestion by converting fats into fatty acids that can be absorbed and used by the body. Bile also has antimicrobial qualities as it protects from unwanted foreign pathogens.
Normal bile flow is necessary for toxin removal from the body. In phase III of the liver detox process, toxins are carried out of the cells and then transferred into the urine or bile. The bowel movements also release waste products into the bile as a part of body detoxification. Poor bile flow can contribute to the buildup of more body toxins and liver problems.
Supporting liver function, healthy bile flow formation, gallbladder health, and bile duct motility are fundamental for good bile flow. An anti-inflammatory diet rich in healthy fats is decisive for cholesterol production, bile production, and secretion. Sufficient hydration, intermittent fasting, stomach acid aid, and eating small meals can help the gallbladder health. Also, foods high in chlorophyll and fiber and fermented foods, broccoli and kale sprouts, and bitter herbs can strengthen gallbladder capability.
Supplementing with bile salts(like choline and taurine) works to thin the bile, allowing it to flow significantly better. Beets and guggul may have a significant impact on improving bile flow, but you can also be used herbs like artichoke and dandelion.
Fatty Liver Conclusion
The liver is maybe the body’s most hardworking organ. It plays a significant role in various bodily functions, including regulating digestion, metabolizing fats, proteins, carbohydrates, and eliminating harmful particles and toxic chemicals out from the body.
When the liver’s fat is over 5% of the liver’s weight, a person is with fatty liver disease. The two types of fatty liver disease are alcoholic fatty liver disease and nonalcoholic fatty liver disease (NAFLD), where alcoholic fatty liver disease is caused by excessive alcohol intake.
NAFLD is the most common liver disease linked to obesity, insulin resistance, type 2 diabetes, and many other ailments.
Initially, there are no symptoms associated with NAFLD. But over time, common symptoms can occur, such as fatigue, loss of appetite, weight loss, nausea, pain in the center or right upper part of the belly, and jaundice. When a person has fatty liver with liver inflammation and damaged liver cells, he develops so-called cirrhosis of the liver.
Following an anti-inflammatory, ketogenic diet including foods and herbs that support liver health is among the first healing steps. But you should also avoid refined sugars, processed foods, alcohol, trans-fats, farm-raised fish, factory-farms meats and dairy, plus GMO foods.
Other natural strategies to support liver health include drinking optimal amounts of clean water, adding liver supporting nutrients, reducing stress, improving sleep, and dealing with your anger in healthy ways. Improving gut health, helping stomach acid levels, and optimizing bile flow is also necessary for healthy liver function.
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