Live to let your liver live longer

One of the heaviest organs in the body, the liver performs over 500 vital functions. It plays a major role in metabolism and is responsible for detoxification of the body. It produces bile, which aids digestion, and has the function of processing food from the intestine, and turning it into energy, manufacturing and regulating hormones, storing iron, cleansing our blood and controlling its levels of fats and glucose.

With such a heavy workload, a healthy liver is paramount. Although the liver is the one organ in the body that can regenerate, when liver disease comes, it often does so without warning and damage may be irreversible. Liver disease is serious, with 50% of people aged 50 and over suffering a fatty degeneration of the liver.

Studies have shown that a diet continuously high in fast foods can lead to irreversible damage to the liver. Consistent heavy drinking can also damage our liver leading to what is known as a fatty liver where the liver cells become engorged with excess fat. Continuing this cycle may lead to more serious conditions such as an inflamed liver, alcoholic hepatitis or a permanently scarred and damaged liver (cirrhosis of the liver).

Some of the symptoms of a struggling liver include: poor digestion, abdominal bloating, mood changes, depression, foggy brain and impaired concentration, allergic conditions, headaches, high blood pressure, fluid retention, hypoglycaemia, inability to tolerate fatty foods, gallbladder diseases and gallstones. Fatigue and chronic fatigue syndrome, as well as excessive body heat are also symptoms of degenerative liver disease.

So, what can be done to help keep your liver as healthy as possible? Well why not start by limiting the types of foods that make more work for the liver. For example foods high in saturated fat e.g. fatty meats, full cream dairy, junk food, take away food and highly processed foods. Try limiting your caffeine and alcohol intake. Caffeine and alcohol need to be detoxified by the liver and therefore the more you have the more work there is for your liver to do. Caffeine is found in coffee, tea, coke, guarana and similar energy drinks. If you drink alcohol, do it in moderation. Your liver will thank you for it! Foods high in refined sugars are also not such a good choice for your liver, for example cakes, biscuits, toffee, lollies etc. This does not mean you can't have these foods, rather that moderation is the key!

Keep your liver healthy by eating the right kinds of foods such as those containing antioxidants. Anti-oxidants are substances that neutralize and protect cells from damaging molecules called free radical (read more about antioxidants at: http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Antioxidants?open). Antioxidants are found in many foods that are easy to add into your diet and in doing so you will be giving yourself a head start to good health. Fresh fruit and vegetables are good sources of vitamins, minerals and antioxidants. Mushrooms and asparagus contain the antioxidant glutathione that aids liver detoxification. Avocado helps the body produce glutathione. Onions and garlic contain sulphur compounds and the antioxidant methionine that also aids liver detoxification. Broccoli and cabbage are another good source of methionine. Tomatoes contain the antioxidants beta-carotene, carotenoids, lycopenes and flavonoids that help limit damage by free radicals helping to cleanse and heal the liver.

So why not take a look at what you are eating each day and see if you can make any dietary changes to help your liver live longer!