Our livers are such under-appreciated organs. They truly deserve some serious VIP attention and unconditional love. It’s amazing to me how little most of us know about what our liver really does and why we have one! It doesn’t just help filter alcoholic beverages, although that’s what the talking heads would love for us to believe. The list of why our liver is the MVP of our body goes on (and on and on and on). In a nutshell, our liver is our own personal master chemist and purifier. It ensures the blood circulating through our body is clean, and that essential nutrients are processed and distributed effectively.
During our family’s healing journey, our functional medicine doctor focused on the girls’ livers first. It is such an unbelievable organ, and sometimes we unintentionally take it for granted. I’m guessing you will give it the props it deserves after learning more about it. Did you know your liver is one of the biggest organs inside your body? It’s about the size of a football and weighs about 3.1 lb. (1.4kg) on average. It’s located on the right side of your body, just under the rib cage.
Some of the liver’s main functions are to filter blood, remove toxins and waste products, and also process nutrients. Waste products it removes include drug byproducts, alcohol, old or damaged red blood cells, hormones, bacteria, and other metabolic waste from the body. It also produces bile, which helps the liver break down fats. In fact, about 27-40 ounces (800-1200ml) of bile is created by our liver cells daily. As if that’s not enough, the liver also regulates blood sugar levels, helps metabolize proteins to produce energy, and even assists with blood clotting and breaking down old or damaged blood cells.[1}
We learned this amazing organ also supports our immune system. It houses specialized cells called “kupffer cells”, which act as a first line of defense against pathogens entering the bloodstream from the gut. Once compromised a weakened immune response can be present, making the body more susceptible to infection and slowing down the healing of wounds or illnesses.
Chronic inflammation can impede healing and contribute to various health issues also. The liver helps maintain a balance of inflammatory responses throughout the body by balancing and preventing excessive inflammation that could cause further tissue damage.
The human body cannot survive without a functioning liver. One of my favorite things to learn was that it can actually regenerate and repair itself if damaged! That is so amazing to think about, isn’t it? It does roughly 90% of the filtration of your blood and the kidneys pick up the rest. The importance of a liver cleanse or detox cannot be overstated. Our doctor recommends doing them regularly—it’s that vital to our health.
Can I Help My Liver Heal?
Yes absolutely! The primary goals when the liver needs healing are to reduce its workload, provide it with the nutrients it needs to repair, and protect it from further damage. Here are some things you can do that cost little to nothing. This information is for educational purposes only:
- Eliminate or Significantly Reduce Stressors:
- Alcohol: This is paramount. Alcohol is directly toxic to liver cells and metabolizing it is a major burden. Complete abstinence is often recommended during healing.
- Processed Foods and Sugars: Artificial ingredients, dyes, high-fructose corn syrup, refined sugars, and unhealthy fats (trans fats, excessive saturated fats) contribute to fat accumulation (fatty liver disease) and inflammation. Minimize these drastically.
- Unnecessary Medications/Supplements: Research all non-essential medications and over-the-counter drugs that might be taxing your liver. Some can be surprisingly liver-toxic.
- Environmental Toxins: Reduce exposure to pesticides, harsh cleaning chemicals, industrial pollutants, and microplastics wherever possible.
- Focus on Nutrient-Dense Whole Foods:
- Plenty of Fruits and Vegetables: Especially cruciferous vegetables (broccoli, cauliflower, Brussels sprouts), leafy greens, berries, and citrus fruits. These are rich in antioxidants, vitamins, and minerals that support detoxification pathways.
- Lean Proteins: Include sources like fish, poultry, legumes, and nuts. Amino acids are necessary to perform its detoxification and synthesis functions.
- Healthy Fats: Incorporate monounsaturated fats (avocado oil, olive oil) and omega-3 fatty acids (fatty fish, flaxseeds, chia seeds). These are anti-inflammatory and support cell membrane health.
- Whole Grains: Opt for fiber-rich whole grains like brown rice and quinoa. Fiber aids digestion and helps eliminate waste products.
- Ensure Adequate Hydration: Water is essential for all bodily functions, including flushing out toxins processed by the liver and kidneys. We like to add binders when detoxing to help move the toxins along and not just resurface somewhere else in the body.
- Manage Your Weight: If you are overweight or obese, losing even a modest amount of weight can significantly reduce fat in the liver and improve its function. Much of what we do to support our livers, helps the weight fall off. We do not recommend using a medication to lose weight, but rather make lifestyle changes, which often naturally address weight.
- Regular, Moderate Exercise: Intentionally moving our bodies helps with weight management, improves insulin sensitivity (beneficial for preventing fatty liver), and enhances overall circulation, which also aids liver health.
- Prioritize Sleep: Adequate sleep is crucial for cellular repair and regeneration throughout the body.
- Manage Stress: chronic stress can indirectly impact liver health by influencing inflammation ad other bodily systems.
- Talk to Your Doctor About a Liver Detox: there are so many ways to do this, and your functional or homeopathic doctor will know exactly what’s best for you and your personal health situation. Some cleanses focus on a mild detox (to minimize herxheimer or “healing crisis” reactions), and others take a more aggressive approach whereby it’s possible to pass liver stones. My first liver stone was a game changer, and I have been on a mission to get them all out ever since. As a result, I have to believe my liver is happy and thankful. Note—some of my favorite doctors talk extensively about the order in which you detox and cleanse your organs being very important. In fact, some believe it’s critical to cleanse the colon before detoxing the liver. I agree with them, and will offer this concept as one of your first research items in your healing journey.
1 “How Does the Liver Work?” Informedhealth.Org, Institute for Quality and Efficiency in Health Care (IQWiG, Germany), www.informedhealth.org/how-does-the-liver-work.html. Accessed 12 Mar. 2024.
Photo by Dmitriy K. on Unsplash