Everything You Need to Know About Liver Detoxification
As previously discussed in my earlier articles, the initial step in detoxifying the body involves promoting cellular elimination. This entails encouraging the cells within vital organs like the liver and kidneys to detoxify and subsequently expel their toxic substances. This process allows these organs to effectively perform their detoxification functions, ultimately benefiting the detoxification of all cells throughout our entire body.
I want to emphasise once more the importance of having a healthcare professional oversee your detoxification plan. Research indicates that embarking on extreme detox diets, programmes, retreats, or fasting regimens without supervision can potentially do more harm than good.
However, routine detoxification can be accomplished without making drastic changes to your eating habits. It primarily involves consuming the right nutrients through a balanced diet that features a wide array of nutrient-rich foods, including colourful options like leafy greens and other fruits and vegetables (Think rainbow). Simultaneously, it's crucial to eliminate all refined and ultra-processed foods and, if applicable, reduce alcohol (and tobacco) intake. Opting for organic food can further benefit the body by reducing exposure to pesticides, insecticides, herbicides, and other chemicals commonly found in conventional fruits and vegetables, and industrial meat.
The liver is the organ operating as a chemical factory. The liver is one of our most important organs, breaking down substances so the body can excrete them, including cholesterol.
Let's delve deeper:
The Liver
Positioned beneath the rib cage on the right side of the abdomen, the liver is the body's largest organ. It comprises two substantial sections known as the right and left lobes. Situated beneath the liver are the gallbladder, certain segments of the pancreas, and portions of the intestines. These organs collaborate in the digestion, absorption, and processing of food.
The liver's primary responsibility is to filter blood originating from the digestive tract before circulating it throughout the body. Additionally, the liver plays a crucial role in detoxifying chemicals and metabolizing medications. During these processes, the liver secretes bile, which is discharged into the small intestine.
Furthermore, the liver synthesises vital proteins that contribute to blood clotting and other essential bodily functions.
Primary Functions of the LIver
Bile Production: It produces bile, a digestive fluid stored in the gallbladder and released as needed to aid in the digestion of fats.
Glucose Regulation: The liver stores glucose in the form of glycogen, which can be converted back into glucose when the body's energy stores are depleted.
Metabolism of Nutrients: The liver plays a pivotal role in metabolising proteins and fats, ensuring their proper utilisation in various bodily functions.
Vitamin Storage: The liver serves as a storage depot for essential vitamins such as A, D, K, B12, and folate.
Blood Clotting: The liver synthesises blood clotting factors, contributing to the body's ability to control bleeding.
Detoxification: A crucial function of the liver is its detoxifying role. It breaks down and transforms various substances, including ammonia, metabolic waste, drugs, alcohol, and chemicals (often termed "xenobiotics"). This process allows these substances to be safely eliminated from the body.
Filtration System: Microscopically, the liver features rows of cells separated by spaces that act as a filtration system through which the bloodstream flows. This filtration system, known as the sinusoidal system, includes specialised cells called Kupffer cells, which ingest and break down toxic materials, including dead cells, microorganisms, chemicals, drugs, and particulate debris, effectively purifying the bloodstream.
Blood Filtration:
One of the liver's primary functions is the filtration of blood, with nearly 2 litres passing through it each minute. This filtration is of paramount importance because blood from the intestines contains a high concentration of toxins, including bacteria, bacterial endotoxins, antigen-antibody complexes, and various harmful substances resulting from issues like gut dysbiosis.
Bile Production and Excretion:
The liver's second detoxification process involves the creation and release of bile. Daily, the liver produces approximately 1 litre of bile, which acts as a carrier for transporting many toxic substances into the intestines. Within the intestines, fibre binds with the bile and its toxic contents, facilitating their excretion. However, a low-fibre diet can hinder the binding and reabsorption of toxins, especially when intestinal bacteria alter these toxins into more harmful forms. Additionally, bile plays a vital role in digesting dietary fats.
Maximum Residue Limits:
Most countries have established maximum residue limits (MRLs) governing the permissible levels of pesticide residue, heavy metals, hormone residues, and natural toxins in food items like eggs, meat, and milk, which can be sold to the public for consumption. These residues find their way into our bodies and are subsequently processed by the liver.
It is an undeniable reality that pesticides, herbicides, and hormones are utilised in food production. Although regulatory authorities set limits on residues, this alone is insufficient. The liver takes on the responsibility of metabolising these substances and facilitating their elimination from the body.
In the chemical age we live in, the liver serves as the body's gateway and is prone to being overwhelmed by detoxification demands. A multitude of chemicals are introduced into our food supply, with over 700 identified in drinking water. Mass-produced fruits and vegetables are subjected to toxic pesticides, animals endure hormone injections and antibiotics in subpar living conditions, and a substantial portion of our food undergoes genetic modification, processing, refinement, freezing, and cooking. This onslaught can deplete essential vitamins and minerals crucial for the liver's detoxification pathways.
Transported toxins are usually processed by the liver. This large, vital abdominal organ operates as a chemical factory, breaking down substances via a number of reactions so they can be excreted through the digestive system or the kidneys.
The liver’s function can be overwhelmed by lifestyle, impaired by congestion due to stagnation of blood or excessive fats and can atrophy with use of alcohol. Supporting the liver is vital to good health.2
Detoxifiction Processes
The liver undertakes a two-phase process to detoxify toxins:
In Phase 1, fat-soluble toxins are converted into water-soluble forms, making them easily transportable and excretable. This transformation is facilitated by P450 enzymes. It can either neutralize toxins by reducing their size, preparing them for Phase 2, or render them water-soluble for elimination through urine or sweat. This phase employs various chemical reactions, including oxidation, reduction, and hydrolysis.
However, Phase 1 detoxification has a drawback – it generates free radicals during toxin breakdown or transformation, potentially harming the liver. Each toxin metabolized by Phase 1 results in the production of one free radical molecule. Adequate antioxidants, such as reduced glutathione, vitamins C and E, carotenoids, flavonoids, and selenium, mitigate this damage. Without sufficient antioxidants and with high toxin exposure, these toxic substances become more perilous.
In Phase 2, the liver continues the neutralization process by utilizing selenium and sulfur-dependent amino acid glutathione peroxidase. Deconjugated toxins are excreted via bile or directed to the kidneys. Phase 2 involves attaching chemical groups (e.g., Glutathione*, Glycine, or Taurine) to the toxic compounds, rendering them less harmful and facilitating excretion. During this phase, the liver applies conjugation reactions like sulphation, glucuronidation, and glutathione conjugation, which are crucial for detoxification. Methylation, acetylation, and amino acid conjugation prepare toxins for bile release.
Conjugation reactions effectively neutralise toxins and remnants from Phase 1. For efficient Phase 2 detoxification and bile production, liver cells necessitate sulfur-containing amino acids like taurine and cysteine, alongside other essential nutrients. Discover more about how foods, herbs, and supplements can support detoxification by providing these elements.
* Glutathione is Magnesium-Dependent
Glutathione protects the cells from oxidative-stress-induced apoptosis and glutathione levels are magnesium dependent!
Glutathione is a very important detoxifying agent, enabling the body to get rid of undesirable toxins and pollutants. It forms a soluble compound with the toxin that can then be excreted through the urine or the gut. The liver and kidneys contain high levels of glutathione as they have the greatest exposure to toxins. The lungs are also rich in glutathione partly for the same reason. Many cancer-producing chemicals, heavy metals, drug metabolites etc. are disposed of in this way.
Magnesium deficiency causes glutathione loss and increases dramatically free-radical production. Click on the button below to read more.
Liver Detoxification
As previously mentioned in this and earlier articles on detoxification, the liver holds a pivotal role in the detox process. Maintaining an alkaline state on a daily basis is crucial as it empowers the liver to efficiently expel toxins and waste from the body.
Furthermore, it's important to emphasise that fasting, regardless of its duration, is discouraged during a detox regimen. The body, including the liver, relies on essential nutrients for effective detoxification. Fasting exacerbates the body's acidification by withholding the vital nutrients necessary for detoxification and exacerbating the production of free radicals generated during liver processes.
“Fasting to detoxify and lose weight is not necessary,”
“There is no basis in human biology that indicates we need fasting or any other detox formula to detoxify the body because we have our own internal organs and immune system that take care of excreting toxins.”
There are many books available all over the world and a lot of information circulating on the internet, giving you advice on how to detoxify the liver, and/or the body; however, most are not based on facts and are seen as dangerous by many health practitioners and medical organisations.
Plus, influencers and other gurus always try to sell a magic pill or programmes…
“The overall principle of detox diets along with selling questionable products raises a red flag”
“Detox diets prey on the vulnerability of dieters with fear tactics while gaining financially by selling products that are not necessary and potentially dangerous.”
Washington University nutrition director, Connie Diekman further explains: ”There is little, if any, scientific evidence that detoxification is necessary and effective for good health or weight loss. Your body is designed to remove toxins efficiently with organs such as the kidneys, liver, and colon. You don’t need detox diets, pills, or potions to help your body do its job.
“Experts agree there is no credible science to substantiate claims that detox diets work or the need for detoxification, lymphatic draining, and frequent bowel cleansing. There are no studies available to document the benefits; instead, most claims are based on testimonials.”
Detoxification of the liver is, therefore, a daily process and not a sudden and drastic change in the diet. If you personally feel that you have been indulging yourself, a bit too much, especially during festive periods, and you feel that your body and mind are somewhat, stagnant, you may wish to assist your liver detoxify your body, it is quite understandable.
Seek medical advice or ask a health practitioner, and set a plan of action together, according to your eating habits. You may have to add more vegetables, especially green leafy vegetables, into your diet, so be ready to ‘love’ them – if those are not already part of your daily diet.
Embarking on a fruit and/or vegetable juice fast is not advisable, as conventional juicers not only completely degrade most of the nutrient benefits but also strip away essential fibre. Unless you can invest in a cold press masticating juicer.
When you decide to undertake a fast, you may encounter various symptoms, such as headaches, unpleasant breath, nausea, a coated tongue, dizziness, skin rashes, and foul-smelling urine. These symptoms vary from person to person and can range from mild to severe in some cases. Additionally, fasting can lead to further toxin release from adipose tissue into the bloodstream, overwhelming the liver's capacity to eliminate them and potentially causing damage to the liver itself.
It becomes apparent that fasting may not be the most advisable course of action.
Supplementing should be done carefully.
Detox medicines and concoctions available over the counter may be dangerous as explained above, and have to be used with caution. However, the daily consumption of herbal teas can help assist the liver in detoxifying the body.
Dandelion, for example, is a diuretic that stimulates the liver and assists the digestion process. It is also gallstones-specific
Echinacea, also a good natural supplement in teas, is an immunostimulant, anti-bacterial and anti-viral., and also displays anti-inflammatory properties Some of these qualities are shared by Aloe Vera
Artichoke Extract is a bile stimulant with mild lowering cholesterol effect, and helps bowel movement
Milk thistle can be used alternatively, having more benefits on detoxification and liver protection
Probiotics and Prebiotics can also assist the liver, by keeping the guts healthy.
These herbs stimulate the excretion of bile from the intestine, as well as binding these and other intestinal toxins and removing them.
Vitamins C and E, both acting as antioxidants, enhance bile solubility. If your dietary intake falls short of meeting your daily requirements, you can readily and safely supplement these vitamins. However, it's crucial to keep in mind that iron supplements interact with vitamin E, negating its beneficial properties.
How to detoxify?
To detoxify and promote liver detoxification on a daily basis you need to meet some basic requirements:
Proper Hydration:
Staying well-hydrated is just as vital as taking a breath. Begin your day by drinking half a litre of water. Achieve this by enjoying a generous glass of water with a slice of organic, unwaxed, unpeeled lemon. You can also add another lemon slice to a cup of warm water or make lemon tea. For added benefits, consider including a touch of regular honey or manuka honey, as well as a hint of turmeric to harness its anti-inflammatory properties and stimulate bile production. It's undoubtedly a healthy and invigorating way to kickstart your day. If you like, you can also include a slice of ginger.
Morning rehydration can also be achieved by starting your day with a fresh juice blend composed of leafy greens, beets, celery, cucumbers, and apples. Crafting your unique juice combinations each morning can keep your taste buds engaged. If you happen to own a conventional rotary juicer (the type with a fast-rotating grating blade), it's advisable to replace it promptly. Such juicers yield "lifeless" juices, as the heat generated in the process degrades essential nutrients, including enzymes, and eliminates the valuable fibre and destroys ions. Masticating or cold-pressed juicers have been proven to produce "vibrant" juices that retain crucial nutrients, such as vitamins and fibre.
Fibre
Add wholegrain cereal to your breakfast such as soaked oats or gluten-free grain porridge, containing high levels of dietary fibre to keep your liver and gall bladder healthy, and cholesterol balanced.
Optimise your intake with every meal with fibre-rich foods.
You can also take a heaping tablespoon of freshly ground flax/linseed or cold-pressed oil every morning. Sprinkle over your porridge or coconut yoghurt. Taking fish or krill oil (providing 750 – 1000mg of EPA) is one of the best alternatives to ingesting omega fatty acids if your diet is poor in fish and nuts.
Enjoy unwaxed organic fruits as part of your diet — up to 2 a day. They contain fibre, antioxidants, vitamins and many minerals necessary for a safe detoxifying process, and are a great snack. They should, however, not be consumed within a meal as they will ferment due to the digestive process, and may be responsible for symptoms such as bloating and discomfort.
Add more vegetables if you do not do so already. Remember, there is no limit on how much vegetables you can eat per day, and 50% of your diet should be made of raw vegetables (to preserve enzymes). Having a mixed salad a day is the best way to reach that goal. There are endless recipes for salads to keep you interested. Always make sure to add fats to increase the absorption of the nutrients they contain.
As emphasised in previous articles, internal cleansing of the body can be accelerated through external methods. Techniques like colon hydrotherapy (colonic irrigation), enemas, Epsom salt baths, and physical exercise, including yoga, play a crucial role in maintaining the lymphatic system's vitality. Unlike the circulatory system with the heart as its pump, the lymphatic system relies on body movement for circulation. Hence, regular exercise is imperative.
Without an active lymphatic system, toxins and waste cannot be excreted and white cells cannot work fully.
Integrating mindfulness, meditation, and moments of quiet reflection into your daily routine is essential. Stress has adverse effects on the body, generating free radicals that harm cell integrity. To mitigate stress and its detrimental impacts, allocate time each day for self-reflection, and movement of peace, away from external distractions and noise.
A quick note.
By following the above dietary recommendations, you will not only assist your liver and other organs evacuating waste, toxins, heavy metals and other poisons, but it will also keep you from having an acidic body. By having a balanced diet, you will also find your natural weight. You will have a healthy digestive system; therefore, a healthy body and mind. You will have more energy too, especially if you keep away from fatty food, junk food in general (including ready-made meals), cigarette smoke, overeating industrial red meat, and reducing alcohol consumption. But it is again important to say that without regular exercise, stagnation is inevitable.