You don’t have to have done dry January to know that your liver health is important, but if you did choose to abstain from alcohol (one of the liver’s arch nemeses) for the past month, you’re likely feeling much better for it. Understanding the liver’s key role in the body – what it does, what keeps it functioning well, and how it impacts our wider wellbeing – can help us lead healthier, happier lives. Vogue spoke to some experts to get the facts.
What role does the liver play in the body?
“The liver is the body’s largest solid organ and has over 500 vital functions,” explains nutritionist Lucy Miller. “Its main role is to support metabolism, detoxification and immune functions. The liver processes the food that we eat and converts it into energy – it also breaks certain substances down and makes toxins less harmful to the body, removing them from the bloodstream.” Hepatocytes, the cells within the liver, sort out which nutrients to process, and which should be stored, eliminated or returned to the blood.
It also plays a key role in our hormone health, processing all of the hormones circulating around our bodies. “Once the body has used a hormone, the liver then processes it out of the body,” says Natasha Richardson, medical herbalist and founder of Forage Botanicals. “Most of us don’t realise the key role it plays in our menstrual cycles.”
In Traditional Chinese Medicine, the liver is responsible for directing the flow of Qi (energy) in our body, plus it also directs blood circulation, says acupuncturist Renata Nunes.
What is key to remember is that the liver acts as the body’s natural detoxifier.
What are the symptoms of an unhealthy liver?
Unsurprisingly, our livers now encounter more toxins than ever before. “We are surrounded by far more chemicals in daily life, which have made their way into our air, water, soil and food,” says Miller. “We are also exposed to toxins via the products that we use in the home or on our skin, and these substances accumulate over the years, sometimes causing harm and pushing vital nutrients out.” The most damaging things for our liver are long-term heavy alcohol use, drugs, excess sugar and obesity.
As for the symptoms of an unhealthy liver: “If we overload it with everyday toxins, we may experience symptoms such as brain fog, aching joints, poor skin, changes in mood, alteration to bowel function, headaches, fatigue, digestive issues, poor sleep and poor immunity,” explains Miller. All generally unwelcome, but when the liver is exposed to excessive toxins – such as too much alcohol, or processed foods filled with high sugar and saturated fat – in the long-term, we can suffer actual liver damage or disease. “If you’re worried about your liver health, your GP can perform a liver function test,” adds Miller.
If you’ve ever had acupuncture or another TCM treatment, your practitioner may have explained that your liver needs balancing. In TCM, when the liver function is not working well, Nunes says we may have difficulty moving our joints, difficulty in reasoning, slow digestion (potentially leading to gas, period cramps and blood clots), shoulder and neck pain, and other issues related to circulation problems. “We call it stagnation, which means the liver’s energy system is not working as it should,” she says, adding that emotionally, it’s often linked to anger. “Irritability, frustration, hurt and resentment are emotions that affect the liver system.”
7 ways to support the liver
The body innately supports each of its organs, but naturally there are things we can do to ensure our cells – and organs – have all they need to function well.
Eat your plants
“Nutrition is the single most important way to protect ourselves from toxins,” says Miller. “Vitamins and minerals keep toxins out, and at the same time help the liver to eliminate them.” Incorporate lots of whole foods into your diet – food that’s as close to its natural state as possible, with minimal (if any) processing. Plants are full of antioxidants and phytonutrients which help reduce inflammation and support the liver. “Cruciferous vegetables, like broccoli, kale, cauliflower and Brussels sprouts) are particularly effective,” says Miller.
And your fibre
Foods that are high in fibre – like beans, artichokes, fennel and burdock – help waste move through the colon quickly, so that toxins are not reabsorbed. “The bowel also needs to work effectively for the detoxification process to work well,” says Miller. “Proteins and essential fatty acids also enhance the detoxification process and have a powerful anti-inflammatory effect on the liver.”
Choose organic (where possible)
To help reduce the amount of toxins your body is exposed to regularly, try and eat more organic foods. “Organic produce will help to reduce the amount of chemicals, pesticides, antibiotics, synthetic hormones and toxins that we are exposed to,” says Miller. “However, it can be expensive, so I’d focus on organic chicken and dairy as a priority, making sure to always wash your fruit and vegetables.”
Drink milk thistle tea
As well as drinking lots of water, skin expert Jasmina Vico is a big advocate of drinking milk thistle tea – her client, Margot Robbie, drank it while filming Barbie. “It has anti-inflammatory and antioxidant properties and protects the liver from toxins, while safeguarding new liver cells from being destroyed,” she says. “It’s also great at boosting glutathione in the body, which is key to luminosity in the skin.” She also rates apple cider vinegar to assist with overall liver health, and suggests starting the day with turmeric and lemon in warm water to reduce inflammation.
Cut the crap
“Eliminate or reduce alcohol, sugar and artificial sweeteners,” suggests Miller. “If I was to guide a client through a detoxification programme, I’d also take out highly processed foods, gluten, dairy, eggs and soy as they can be pro-inflammatory to the system. However, it’s important to note that this would only be for the duration of the detox, not forever.” So junk foods are out, vegetables are in – but you probably already knew that anyway, right?
Enjoy a simpler lifestyle
In Traditional Chinese Medicine, adopting a simpler, more organised lifestyle can help prevent the frustration, irritability and anxiety that is often linked to an unhappy liver. “Going to bed early, eating a diet with a wide variety of foods and cooked vegetables, and taking up a hobby all help,” says Nunes. “Physical activity and practices such as meditation, Qi Gong, Tai Chi and yoga are valuable, in addition to adopting the habit of clearly communicating your feelings.” Acupuncture is also a great way to treat disharmony in the body – there are specific points that treat liver fire, stagnation and depression.
The supplements to try
A balanced diet is, as mentioned, most important, but supplements can help too. Miller swears by Terra Nova’s Life Drink, a green powder antioxidant drink that contains all sorts of health-boosting ingredients, from medicinal mushrooms to digestive enzymes. “I also rate Thiodox by Allergy Research, which boasts an abundance of antioxidants to help support liver detoxification, and Cytoplan’s Wholefood Multi, which is a high quality multivitamin that also helps support detoxification.”