There is a lot of confusion around detoxification and especially on how to detox the liver naturally.
It is not a crash diet, a juice cleanse, or a set of pills.
Detox is not an event; it is an ongoing process. We are always detoxing.
With that in mind, we will be looking at ways to support the liver in doing what it naturally does – continually detoxifying the body from all kinds of toxins, excess hormones and more.
First, it would be helpful to get an idea of many of the functions of the liver and what it looks like when the liver becomes sluggish or congested…
What does the liver do?
The liver is one of the primary detox organs, and it is responsible for several hundred different tasks within the body. Some of which include:
- Filters and removes toxins from the blood to get rid of them
- Filters and removes excess hormones from the body
- Destroys old red blood cells
- Produces bile
- Converts thyroid hormone fT4 into fT3
- Stores vitamins, minerals, fat, and sugar for later usage
- Converts fats into fatty acids
- Converts proteins into amino acids
- Converts carbohydrates/sugars into glucose
- Production of cholesterol
- Metabolizes alcohols and pharmaceutical drugs
- Processes nutrients
- Balances proteins, fats and sugars in the blood
- Stores minerals and vitamins
Can’t my body just detox on it’s own?
Yes, your body can naturally detox, but only when armed with the right tools.
Unfortunately most people living in industrialized nations have impaired detoxification because of their overexposure to environmental toxins and their lack of a nutrient-dense, traditional diet.
For the past hundred years, the American diet has declined in its nutrient content and we’ve moved away from eating real, nutrient-dense foods that are rich in fat-soluble vitamins as well as vital minerals.
The result is massive physical degeneration and impaired detoxification. We can see this by our increased rates of cancer, heart disease, diabetes, autoimmune disorders, allergies, attention deficit disorder and so on.lushes.
Along with a poor diet, excessive exposure to toxins (including chemicals, drugs, stress, hormones, hormone-mimicking substances, negative thoughts, etc) can put a burden on the liver.
With prolonged and consistent toxic exposure, the liver can get to a point where it can’t perform optimally. This reduces its efficiency and effectiveness at detoxifying the body.
Are a detox and cleanse the same thing?
Detox is a process through which the body’s main organs of elimination are supported and encouraged to release both exogenous (initially found outside the body such as chemicals created by man, industry and even nature) and endogenous (produced in the body, like excess hormones and cholesterol) toxins.
Detoxing is a process that last for months, if not years. Detoxing is about restoration of the body’s function and bringing about enhanced vitality.
A cleanse is generally a lightening of the body’s load for a few days to a month, most often through limiting or eliminating food and focusing on juicing or consuming only limited raw foods.
What Role Does the Liver Play in Detoxification?
The liver is one of the primary detox organs in the body and is responsible for over 500 functions in the body. It’s also the master transformation site that filters toxins from the blood to neutralize and eliminate them.
These toxins can include: synthetic chemicals, excess hormones, heavy metals, sugar, processed foods, etc.
When the liver sees a toxin, it creates bile and puts the toxin in the bile and then sends the bile to the gallbladder. When you eat fats, this sends a signal to the gallbladder to release the bile into the intestinal tract to then be expelled via the bowels.
This is why it’s imperative to eat healthy fats each day such as butter, ghee, tallow, duck fat, coconut oil, etc. so the liver can create the bile and then the gallbladder can be sent the signal to contract to release the bile into the intestines. Gallstones are often a result of a low-fat diet, so it’s very important to always include fats in your diet each day.
How do I know if I need to detox the liver?
Here are some of the most common symptoms that can indicate the need for liver detoxification. They include but are not limited to:
- Dark circles under eyes
- Metabolic dysfunction
- Fatty, floating stools
- Chronic fatigue
- Estrogen dominance
- Nausea
- Liver disease
- Bloodshot eyes
- Yellowing eyes
- Hyperpigmented skin spots (dark spots or “liver” spots) on the skin
- Hormonal imbalances including estrogen dominance
- PMS symptoms
- Blood sugar imbalance
- Under conversion of T4 to T3
- Skin issues (rashes, hives, reactivity)
- Chemical sensitivity
- Night sweats
- Mood imbalances
What about a juice cleanse?
A juice cleanse isn’t a good way to detox the liver because juices don’t contain any fats. If there are no fats, then the body can’t excrete the toxins via the bile.
I understand that the idea of juice cleanse is nice because it can help you focus on making better food choices, but if you want to do a juice cleanse, then make sure to blend in some raw cream or raw egg yolks in the juices so the liver and gallbladder can actually excrete the toxins from the body.
Detox and the Parasympathetic State
Another very important thing to consider is that detox can only happen in the parasympathetic state. The parasympathetic state is the state in which the body can rest, digest, heal, repair and restore. So, it’s imperative to make sure you get enough sleep each night, set boundaries on your work hours each day and how often you’re on electronics, find ways to reduce your stress, exercise daily, etc.
12 Ways to Detox the Liver Naturally
1. Eat a low-sugar, whole foods, nutrient dense diet.
One of the best things you can do for your liver is to avoid processed foods and eat a nutrient-dense diet! Because the liver is responsible for filtering and neutralizing so many of the toxic substances we consume through our diet – alcohol, chemicals, excess hormones, and more – the cleaner we eat, the less load we put on our liver.
Keeping sugar intake around 20-30 grams or lower per day is important for optimal liver health. Too much sugar in the diet can actually lead to fatty liver disease and some studies show that sugar can be as damaging to the liver as alcohol.
The liver works with the pancreas and adrenals to keep blood sugar balanced in the body. If you struggle with blood sugar balance, it’s a good idea to take steps to correct this as it can have negative effects on the liver. See this article for more support on How to Balance Your Blood Sugar Naturally.
Please note that 20-30 grams of carbs does not include carbohydrates from healthy sources such as vegetables, soaked grains, raw dairy, etc.
2. Do a castor oil pack over the liver 3-4 times a week. Castor oil packs are a gentle and effective way to decongest the liver and lymphatic system. (This is not recommended if you have an IUD, during menses, or when pregnant or breastfeeding.)
Studies have even shown that castor oil pack usage may have the potential to regulate liver enzymes in those who have elevated liver enzyme numbers.
They are best done 3-4 times a week.
3. Let go of anger and resentment and practice forgiveness. Negative emotions, most notably anger, can cause a significant burden to the liver. In ancient medicine, certain emotions can correspond to particular organs. And imbalances in these emotions can lead to illnesses. A good book to read on this topic is, The Body Keeps the Score.
One research study identified specific patterns between emotions and corresponding bodily organ systems. It found that the liver was indeed closely tied to anger.
In this way, practicing forgiveness and releasing anger can do wonders for liver health. I suggest you talk to a counselor or therapist, someone you trust at your local church, or a friend that will help you walk through this process.
4. Eat healthy fats from animal sources each day to provide the body with plenty of vital nutrients to support the liver.
Vitamin A (aka retinol) is actually essential for proper detoxification. This nutrient is only found in animal foods. Some of my favorite sources are: butter, ghee, tallow, duck fat, pastured eggs, and raw dairy.
There is a huge misconception out there that vegetables, especially carrots and squashes, are excellent sources of vitamin A. This is absolutely false. Vegetables are wonderful sources of beta-carotene. But beta-carotene is only useful to humans as it is broken down and converted in the body to vitamin A by the body’s vitamin A stores.
This presents a tremendous challenge and serious health problem for vegans. This also explains why most long-term vegans eventually present with disorders linked to liver congestion and why it is not uncommon to see jaundice in vegans.
5. Eat organ meats 1-2 times a week. This liver pate recipe is absolutely divine (and I don’t even like pate!). If the taste of organ meats is too much for you, then taking liver capsules can be a good option.
6. Drink a small glass of beet kvass first thing each morning. This tonic is fabulous for the liver and very easy to make. It’s a natural source of probiotics, B vitamins, vitamin C, and minerals like iron, calcium, magnesium, and potassium.
Here’s the recipe, or you can purchase beet kvass here.
7. Prioritize adequate quality sleep.
Research confirms that poor quantity and quality sleep is associated with Nonalcoholic Fatty Liver Disease (NFLD). It is regarded that liver function is closely regulated by the circadian rhythm. And the liver does its most extensive and deepest detoxification during the night hours.
The lymphatic system plays a large role in the health of the liver as well. Failure of normal lymphatic function results in a build-up of fluid within the liver and can lead to clinical manifestations and diseases.
Because the lymphatic system drains at night, quality sleep is essential for proper lymphatic, and thus liver, function.
8. Find ways to reduce stress and put your body in a parasympathetic state.
The parasympathetic state is the “rest, digest and heal” state. The sympathetic state is the body’s “fight, flight or freeze” state.
Detoxification is a parasympathetic process. If you are constantly battling chronic and low-grade stress, the body is unable to fully enter the parasympathetic detoxification state it needs for deep removal of toxins.
From increasing cortisol, decreasing insulin sensitivity, decreasing stomach acid and more – stress has detrimental effects on our health that place a heavier burden on the liver downstream.
You may also be interested in reading this article: 15 Ways to Reduce Anxiety When You Have Thyroid Disease. Although we are talking about stress reduction for liver health versus thyroid disease, the tips and suggestions still apply!
9. Sweat
Sweating is a fantastic way to support liver detoxification. Did you know that not only is sweating a way for our body to lower its temperature, but it’s also a means of detoxification?
When we are able to sweat out toxins through the skin, it creates less of a burden on the liver.
One of my favorite ways to sweat is in the sauna. In a sauna such as the one I use (you can use the code ORGANIC to save 10%), you get the benefits of sweating, increasing body temperature and near infrared light all in one!
10. Move your body.
Gentle movement of the body is very supportive of liver detoxification. It improves both blood and lymphatic flow, which eases the burden on the liver.
But be careful not to over-exert or over exercise, which can cause added stress to the liver. I address the best way to move your body so that you can heal and detox versus wear your body down in this article.
My current favorite ways to move my body include: walking, pilates, yoga, weight lifting, etc. These types of movements lower cortisol and stress levels, which ultimately reduces the stress on the liver.
11. Make sure you are having at least 1-3 bowel movements a day. This is a way your body gets rid of things it doesn’t need, including toxins. Taking steps to make sure your bowels are moving well is imperative to detoxification.
12. Consider supplementation to support the liver. Here are some of my favorite supplements to support the liver.
- Betafood – This is my favorite supplement to get going with when you want to support the liver and gallbladder. It’s also very economical!
- Livaplex – this is a big step-up from Betafood and provides a wealth of nutrients to support natural liver detoxification.
- Milk Thistle Forte – a concentrated liver support formula containing milk thistle seed that helps support liver function and protect liver structure.
- LivCo – is a combination of schisandra, rosemary and milk thistle to provide liver cleansing support.
I encourage you to begin to make some of these detoxification practices part of your daily and/or weekly routine. Liver detoxification is necessary for overall optimal health, and it’s something you can support by engaging in any of the 12 steps from above.
