The sources provide insights into how to support liver health through diet and lifestyle, focusing on specific foods and practices that can aid in detoxification and prevent liver damage. Here are some of Dr. Greger's recommendations for naturally detoxifying your liver, based on the sources:
Diet and Liver Health
Plant-Based Diet: The foundation of liver health, according to the sources, is a diet centered around unprocessed plant foods. This type of diet may help to prevent and treat kidney disease as well.
Limit Saturated Fats: Saturated fat is more harmful to the liver than unsaturated fat or simple sugars. Overfeeding saturated fats, like butter and cheese, has been shown to increase liver fat more than overfeeding sugary foods.
Whole Grains: Consuming whole grains like oatmeal, whole wheat, and brown rice is associated with a reduced risk of chronic diseases. A study showed that people who ate real oatmeal had a reduction in liver inflammation, although this may have been due to weight loss. Refined grain consumption is associated with increased risk of liver disease.
Berries: Berries offer protection for the liver, as well as other benefits like cancer prevention and immune system support. Dr. Greger recommends consuming one serving of berries per day, whether fresh, frozen, or dried.
Cruciferous Vegetables: Vegetables like broccoli and brussels sprouts boost the activity of detoxifying enzymes in the liver. Eating these vegetables can help the liver clear carcinogens more quickly. Dr. Greger suggests one serving of cruciferous vegetables per day. Broccoli is highlighted as having many benefits and an excellent safety profile.
Mushrooms: Mushrooms contain ergothioneine, an amino acid that acts as a cell protector, concentrating in areas of the body with a lot of oxidative stress like the liver.
Flaxseeds: Flaxseeds offer a defense against some critical maladies and have many health benefits. Dr. Greger recommends one tablespoon of ground flaxseeds per day.
Coffee: Coffee consumption is associated with less liver inflammation and may reduce the risk of developing chronic liver problems. People who drank more than two cups of coffee a day had less than half the risk of developing chronic liver problems than those who drank less than one cup. Coffee may reduce DNA damage, increase the clearance of virus-infected cells, and slow the scarring process. Moderate daily consumption of unsweetened coffee is a reasonable addition to medical therapy for those at high risk for liver damage.
Green Tea: Green tea contains the flavonoid EGCG, which suppresses mTOR activity. Green tea can help reduce pimples and may extend lifespan. Green tea in beverage form has not been shown to cause liver problems, unlike green tea extract supplements.
Beverages: Dr. Greger's recommended beverages include black tea, chai tea, vanilla chamomile tea, coffee, earl grey tea, green tea, hibiscus tea, hot chocolate, jasmine tea, lemon balm tea, matcha tea, almond blossom oolong tea, peppermint tea, rooibos tea, and water. He suggests consuming five servings (12 ounces each) per day.
Avoid Alcohol: Heavy alcohol consumption can cause a fatty liver, and while it may resolve after stopping drinking, it can lead to irreversible liver damage in some cases. Even one or two drinks a day can be detrimental, unless you practice unhealthy lifestyle habits.
Limit Processed Foods: Unhealthy diets can cause liver damage in as little as one week.
How the Liver Works
Liver Functions: The liver is the body's largest internal organ, performing up to five hundred different functions. Its primary role is to act as a bouncer, keeping unwanted substances out of the bloodstream. The liver metabolizes nutrients and neutralizes toxins from the digestive tract.
Fatty Liver Disease: Nonalcoholic fatty liver disease (NAFLD) is the most common cause of chronic liver disease in the United States, affecting about one in three adults. It is caused by the overaccumulation of fat in the liver, often due to overconsumption of calories. The condition is also linked to obesity, with nearly 100% of those with severe obesity being affected.
Additional Factors
Avoidance of Toxins: Besides dietary changes, it’s important to avoid exposure to toxins that can harm the liver. For example, the sources note that some dietary supplements can cause liver damage that is more serious than damage from conventional medications.
Gut Health: A healthy gut microbiome is important for preventing systemic inflammation. To heal a leaky gut, avoid alcohol and NSAIDs, and get the amount of zinc found in a cup of cooked lentils.
Exercise: Exercising for one to two hours a week can help lower white blood cell count, which can be an indicator of inflammation.
Caffeine: Caffeine may stimulate autophagy, which reduces hepatic lipid content.
Grapefruit: Grapefruit can suppress enzymes that help clear drugs from the body, potentially leading to higher drug levels. This can be both good or bad, depending on whether a doctor wants to increase the effects of a drug.
Supplements
Caution with Supplements: The sources caution against relying on supplements for liver health, as they are not as rigorously regulated and studied as conventional medications. Some supplements can cause liver damage and it is important to be cautious about their use.
Overall Lifestyle
The sources emphasize that liver health is influenced by overall lifestyle choices. It is important to consider the synergistic effect of diet and lifestyle. To improve liver health, it is important to prioritize:
A plant-based diet
Regular physical activity
Adequate sleep
Stress management
By combining these dietary and lifestyle recommendations, you can support your liver's natural detoxification processes and promote overall well-being, according to Dr. Greger's approach.
References
Greger, M., & Stone, G. (2015). How not to die: Discover the foods scientifically proven to prevent and reverse disease. Flatiron Books.
Greger, M. (2023). How not to age: The scientific approach to getting healthier as you get older. Flatiron Books.
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