How to keep your liver healthy

The liver is one of the largest and busiest organs in our body.

What does your liver do?

• About the size of a football, it acts as storage for minerals, vitamins and glucose; it cleans the blood and plays a role in the immune system; it even metabolises carbohydrate, fats and proteins.
• It produces bile which breaks down fats and cholesterol from our food. Bile also stimulates peristalsis, which is the muscle movement of the intestines, pushing waste along and getting the bowel working. When the gall bladder (the bile storage bag) is removed, a person may suffer from a reduced ability to digest fats and have a sluggish digestive system because the bile flow is affected.
• The liver is capable of regeneration and can repair damage done once it is given the time and attention it deserves.

What can you do to help it work efficiently?

• Given that the liver is a multi-tasker (like a short order cook), not overloading it with work will help it function better.
• When you are drinking, leave time between drinks to allow the liver break down the alcohol. If you've woken up sweating at two in the morning, that is a sure sign that you've overdone it. A hangover means that your poor liver failed in its attempt to process the volume of alcohol consumed, resulting in feelings of tiredness, headaches, nausea and food cravings.
• If you are overweight or hormonal the liver is already working hard (flipping pancakes, beating eggs) so it makes sense to not be shoving more fatty food, sugar and alcohol at it. Give that chef time to wash up and clear the decks, before he puts another rasher or pancake in the pan. Try and eat more liver-friendly foods like fresh fruit, vegetables and fish, rich in fibre, nutrients and protein. Avoid fatty foods like fried, greasy takeaways and red meats. Reduce also sugary stuff and white carbohydrates like pasta and sliced pan. The liver can handle all sorts of abuse but in small measures.
• Potassium levels have a role to play in liver health, particularly in fatty liver disease. A poor diet that doesn't include sufficient vegetables, fruits and health grains will often be lacking adequate potassium. Muscle cramps, digestive issues, fatigue and heart palpitations can indicate low potassium after too much wine or when dehydrated after exercise. If you've ever suffered from puffy eyes or swollen ankles after a night out you may have lacked potassium.
• As well as clean living, healthy food choices, exercise and restful sleep, there's herbal help available too.

Herbs to help

• Artichoke is a marvellous cholesterol-buster. It helps the liver by increasing bile production, breaking down fats and aiding waste elimination from the liver. This may particularly help people with an inherited tendency to high cholesterol levels.
• Dandelion is another herb that can improve bile flow, nourish the liver and help with fluid retention. This can be especially useful during times of hormonal puffiness.

A.Vogel's Digestisan tincture

Both Dandelion and Artichoke are used in A.Vogel's Digestisan tincture, which we use for bloatedness, flatulence and indigestion. It's a great digestive bitter that you can use before each meal to help break down fatty foods, and that may help relieve any feelings of discomfort, nausea or queasiness after rich food. Like an aperitif but much better for you! You can use this long-term if necessary.

A.Vogel's Balance Drink

Finally, A.Vogel's Balance Drink is a yummy strawberry-flavoured powder sachet that you can add to either water or almond milk to top up your levels of minerals like potassium, magnesium and zinc. I find this a great pick-me-up that works quickly if I've had a hectic day or a long journey in a hot car! Great after an illness for that post-viral fatigue, or if you have overindulged and are feeling ropy.