Feeling foggy, bloated or headachy may signal your liver is under strain.<\/p>\n
\n The holiday and summer season often asks a lot of our livers. Celebratory drinks, dining out, event nibblies and probably more sugar than would usually feature in a regular week. And if this is something that only happens
\n once a year, your liver can probably keep up with the load. But if this is layered on top of regular alcohol, takeaways, ultra-processed food and refined sugar consumption, it can lead to overburdening of this critical organ.\n <\/p>\n
If I personally had to pick one organ that you take the very best care of, it would have to be the liver. Essential for helping us to detoxify substances that, were they to build up, could potentially harm us, this incredible organ can completely change how we feel on a day-to-day level. Anyone who has experienced a hangover will understand the impact of an overloaded liver. And while the cumulative effects of day-to-day burdening might not be quite so apparent, they\u2019re still noticeable.<\/p>\n
Feeling sluggish, fatigued, foggy and headachy? Have high cholesterol, periods that are heavy, painful and come with intense PMS or struggling with hot flushes and poor sleep through perimenopause? These can all be signs and symptoms that your liver needs some love.<\/p>\n
If you’re struggling with hot flushes and poor sleep through perimenopause it can also be a sign that your liver needs some love, says Dr Libby. Photo \/ Getty Images<\/p>\n
One thing that people often mistakenly assume is that we need to \u201cgo on a detox\u201d to get rid of toxins from the body. This could not be further from the truth. Your body (via your liver, kidneys, lungs and skin) detoxifies potentially problematic substances from your body every minute of every day. What does make a difference is reducing your intake of what I lovingly call liver \u201cloaders\u201d while upping your intake of the foods and nutrients your liver needs to do its essential job more effectively.<\/p>\n
I suggest reducing any substance that is potentially problematic if it accumulates. This includes substances that we might eat, drink and absorb through our skin into our blood, as well as some that we make inside ourselves that we don\u2019t need any more, such as \u201cused\u201d hormones. Some of these are in our control, some aren\u2019t \u2013 we can\u2019t control our outside air quality, for example. But any substance you ingest is up for consideration. This includes synthetic\/artificial substances such as pesticides, preservatives and additives, refined and fake sugars, alcohol and trans fats.<\/p>\n
Bitter vegetables like broccoli support the liver\u2019s natural detoxification pathways. Photo \/ 123rf<\/p>\n
Bitter vegetables are high up on the \u201ceat more\u201d list, including brassica vegetables, such as broccoli, cauliflower, cabbage, kale and rocket, which help stimulate bile flow and support the liver\u2019s natural detoxification pathways.<\/p>\n
Adequate protein is also essential, as the liver relies on specific amino acids to carry out these processes efficiently. Alongside this, key micronutrients such as B vitamins, iron, zinc and selenium act as quiet co-factors, helping the liver work smoothly and effectively.<\/p>\n
Some people may also benefit from taking a break from gluten-containing grains and\/or casein-containing (dairy) products. This is not because gluten and dairy themselves add to the liver\u2019s load, but because some (not all) people don\u2019t digest them well. If this is the case, the body\u2019s attempt to break them down can create digestive byproducts that add to the liver\u2019s load.<\/p>\n
To do this as a trial and to do it properly, it can be wise to eliminate the substance (or both substances) strictly for a month to see if you feel different or if any random scenarios clear up. If you don\u2019t digest gluten and dairy, or you react to either or both of these substances, you will likely notice a difference within 10 to 14 days. This may look like a decrease in bloating, flatulence and any other digestive discomfort, or the resolution of a \u201crandom\u201d symptom.<\/p>\n
Reintroduce each substance separately, if you\u2019re doing both, and slowly. For dairy, start with butter, then try some unsweetened yoghurt, hard cheese and then milk. Notice how your body feels and how your digestion responds once they\u2019re back in your diet after the trial month. If you feel lethargic, uncomfortable or notice your digestive or joint complaints have come back, those are signs that, for now, a break from these foods might be wise. Some people may tolerate small amounts, and others may be better without them entirely.<\/p>\n
If you feel amazing without them and do decide to cut them out moving forward, I would recommend having a consultation with a nutritionist or naturopath about what to include in your diet to ensure you don\u2019t miss out on the nutrients you would otherwise get from these products.<\/p>\n
If you’re feeling sluggish and fatigued, Dr Libby suggests it might be time to take a break from caffeine.<\/p>\n
Coffee is also worth a mention, and this is often the point where people half-jokingly want to cover their ears and eyes when I suggest reducing it or taking a short break.<\/p>\n
I can\u2019t talk about the issue with caffeine without explaining a bit of the science of your liver function. Your liver has two essential phases for detoxifying potentially problematic substances.<\/p>\n
Phase one is where your liver takes those substances and starts to transform them into less harmful forms so they can be safely eliminated.<\/p>\n
Phase two is where those partially transformed substances are further altered, bound to other substances and prepared for excretion via bile (bowels) or urine. Both phases need to be well supported, but they don\u2019t always run at the same speed. <\/p>\n
Caffeine speeds up phase one. This is sensational if phase two also has everything it needs (nutrients) to process substances at pace. However, if phase two runs slower than phase one due to genetics or nutrient insufficiencies, those intermediate byproducts pumped out by the speedy, caffeinated phase one may not be fully neutralised.<\/p>\n
Instead, they can be recirculated through the bloodstream in a more concerning form, requiring the attention of antioxidants, which are found in our coloured plant foods, which too many people don\u2019t eat enough of. <\/p>\n
These substances can then wind up back at the liver still requiring detoxification, as the body has little interest in allowing potentially harmful substances to circulate indefinitely. <\/p>\n
If the liver remains overloaded or slow during phase two, these partially processed compounds have the option of being stored in the body \u2013 in the bones, nervous system tissue or fat, for example, as a protective strategy. <\/p>\n
This can be one reason fat loss feels difficult for some people. The body is reluctant to release stored fat if doing so would also release substances the liver currently lacks the capacity to handle.<\/p>\n
This also helps explain why, when you reduce your intake of potentially problematic substances and increase foods that support liver function, you may experience temporary symptoms such as headaches, body aches or fatigue. Your body might be finally mobilising what has been stored. While this phase can feel uncomfortable, it is usually short-lived.<\/p>\n
So, if you feel the past couple of months have added to your liver\u2019s load, I encourage you to gently reset your detoxification pathways. If you can commit four short weeks of your very long life to this, you may be surprised by how much more vibrant, energised and vital you feel on the other side.<\/p>\n
This is already a time when many people are choosing to step back from alcohol through movements such as Dry January. Extending that intention just a little further, by reducing other potential liver burdens and increasing the nutrients that support its work, can make this reset feel not only achievable but deeply restorative.<\/p>\n
Dr Libby Weaver, PhD, is a nutritional biochemist, 13-time best-selling author and international keynote speaker. For more on balancing your hormones, visit Drlibby.com<\/a>,<\/p>\n Diets\/health changes<\/p>\n \u2022 Consult a GP or other qualified healthcare provider before starting any diet or making any health changes suggested in this article. Individual needs for nutrition and exercise may vary. Always seek the advice of your GP or other qualified health provider with any questions you may have.<\/p>\n