The liver is an incredible multitasker. You can think of this vital organ as a filter system. It helps your body get rid of toxins while also harvesting nutrients from the foods you eat.
When it comes to liver health, not all foods are created equal. This is especially true if you have a condition like cirrhosis or hepatitis C, which can make make it difficult for your liver to filter nutrients and waste as it should.
Eating liver-friendly foods like the ones below can help lessen the damage caused by liver disease.
Avocados
Avocados are staples in many cuisines. They’re technically a part of the berry family and offer many health benefits, including improved liver health.
Research from 2015 took a look at the role of certain foods in people with nonalcoholic fatty liver disease(NAFLD). The researchers report that avocado may help lower blood lipids, or fats, and help prevent liver damage.
What is known is that people who eat avocados are more likely to have a lower body mass index(BMI) and waist circumference. According to a 2013 study they may also have higher levels of HDL(good) cholesterol.
It’s a thought that some of these effects are related to the high fiber, healthy fats, and water content of avocados. A 2014 study in rats suggests that avocado oil may help the liver heal from damage. And eating fiber-rich foods is a good way to support health.
2. Coffee
Your daily cup of coffee may play an even more critical role to your health than you thought.
When it comes to your liver health, some studies suggest that coffee reduces the risk of cirrhosis, cancer, and fibrosis in the liver. Regular, moderate amounts may even help slow the course of current liver diseases.
Research from 2021 indicates that drinking coffee could reduce your risk of developing liver disease or fatty liver disease by around 20 percent.
In the same study, drinking coffee lowered the risk of death from liver disease by 49 percent. All types of coffee-decaf, instant, and ground- had similar effects.
The key to such benefits is to drink coffee daily. For overall health, it’s best to avoid adding sugars and artificial creamers. Instead, try swapping in dairy milk, unsweetened soy milk, almond milk, cinnamon or cocoa powder.
3. Oily Fish
Fish may also provide some underlying benefits to your liver health, especially oily types of fish.
Oily fish such such as salmon can help reduce inflammation and fat buildup in the liver while also promoting a lower overall BMI, according to research from 2015. Oily fish is also high in omega-3 fatty acids, which are good for heart and brain health.
The authors of this review found oily fish was beneficial in reducing blood lipids when consumed two or more times per week. If you can’t eat fish, fish oil supplements may be an option to consider.
People who used fish oil supplements also appeared to reduce their risk of liver cancer by as much as 40 to 52 percent, depending on cancer type.
4. Olive oil
When consumed over a long period of time, olive oil has been found to improve heart health. A large 2020 study suggests that eating more than a half of a tablespoon of olive oil every day could lower your risk of cardiovascular disease by 14 percent.
A number of small studies suggest that olive oil can help reduce liver enzymes and liver fat that contribute to disease. Olive oil may also increase the amount of HDL(good) cholesterol in the blood, which could have benefits for your liver.
Olive oil is high in calories, so you may want to use in moderation. You can sprinkle olive oil on salads in lieu of fatty dressings, sauté vegetables with it, or roast root vegetables in the oven with a drizzle of the oil. If you’re trying to reduce your calorie intake, olive oil can also make your meals more filling so that you’ll eat fewer calories.
5. Walnuts
Nuts, when consumed in small amounts, are nutrient-dense snacks that are also high in healthy fats. Aside from boosting cardiovascular health, nuts may also help reduce the incidence of liver disease.
Of all types, walnuts are amongst the most beneficial for reducing fatty liver disease. This is thanks to their higher antioxidant and fatty acid content. Walnuts have the most omega-6 and omega-3 fatty acids, as well as polyphenol antioxidants.
People who ate walnuts at least 5 or 6 times a week had significantly greater liver fat loss than those who ate walnuts less often. This fat loss was associated with overall ant-inflammatory and metabolic health benefits. To get these potential benefits, try sprinkling walnuts on top of salads, oatmeal and yogurt.
6. Complex carbohydrates
While your entire diet shouldn’t consist of carbohydrates, you do want to eat a balance of carbs, protein and healthy fats.
Complex carbohydrates are better than simple carbs because they’re metabolized slower and prevent wide fluctuations in blood sugar. This is why it’s best for people with NAFLD to choose complex carbs over simple cabs, as the National Institute of Diabetes and Digestive and Kidney Diseases advises.
Nonrefined carbs also have essential nutrients like zinc, B vitamins, and higher fiber levels, which are all important for a healthy liver and metabolism. The key is selecting whole grains, such as:
wild rice
whole wheat bread and pasta
brown rice
whole oats
rye
corn
bulgur
Takeaway
As a general rule, whole foods are best for your liver and the rest of your body. Certain liver conditions may require a more specialized diet. In some cases, people with advanced liver disease may not be able to absorb the fats they eat and may have to limit oils and fatty fish.
From relieving stress to boosting your brain power, here’s how yoga can improve not just your strength but your well-being, too.
For 5,000 years, hardcore yoga practitioners have been touting yoga’s mental and physical powers. Luckily, you don’t have to be an expert to reap the benefits- adding just a few poses to your daily routine can help your health in all kinds of unexpected ways.
On a physical level, yoga helps improve flexibility, strength, balance, and endurance. On an energetic level, yoga teaches you how to cope better with stress by cultivating a sense of ease in both active and passive poses. On a psychological level, yoga helps to cultivate mindfulness by shifting your awareness to the sensations, thoughts, and emotions that accompany a given pose or exercise.
Research continues to unearth even more health-boosting benefits of various types of yoga- and here are 5 of them.
Emotional Health Boost
All exercise has been shown to help people with depression to feel better, and yoga is no exception. Studies suggest that yoga could benefit those living with depression, schizophrenia, other psychiatric conditions, and sleep problems.
Practicing in a group setting, such as a yoga class, stimulates the production of oxytocin, the love and bonding hormone. Practicing mindfulness through yoga and meditation also results in higher serotonin levels(the happiness hormone), and long-term practitioners have shown more mass in the ares of the brain associated with contentment.
Back Pain Treatment
Multiple studies have found yoga to be a more effective treatment for chronic back pain than usual care. In a study published in the Annals of Internal Medicine, people living with chronic lower back pain reported better back function, though similar levels of pain, after a few months pf practicing yoga.
In another study of 80 individuals with chronic lower back pain, the group that participated in just one week of yoga showed less disability and greater flexibility than patients who completed other physical exercises. Even if you don’t have chronic pain, yoga’s stretching exercises can improve your spinal flexibility.
Hangover Relief
After a night of drinking, yoga may be the last thing on your mind, but it’s exactly what you should do.
Yoga is a great way to detox your entire system. It also helps with metabolism. The poses 'shoulder stand’, ‘plow’, and ‘fish’ work on the thyroid gland and improve metabolism, thus getting rid of a hangover faster. Reversing blood flow and bringing more blood to the brain creates balance in the body. It helps you burn fat, and the increased blood flow from yoga might even help blast cellulite away!
Arthritis Fighter
When it comes to the benefits of different types of yoga, a study indicated that iyengar yoga, known for it’s use of props like belts, blocks, and other positioning aids, might help people with rheumatoid arthritis. This pilot study of eight people with RA showed that a six-week yoga program improved pain, pain disability, mental health, depression, vitality, and self efficacy. Other types of yoga might help arthritis symptoms, too. Arthritis loves gentle movement and heat, so styles like bikram or gentle yoga can be very beneficial.
Insomnia Buster
According to a recent study that looked at several complementary and alternative medicine strategies for treating insomnia, yoga was one of the most effective approaches for getting a good night’s sleep.
When experiencing insomnia, practice relaxing asanas or postures, such as forward fold (uttanasana) or lying on your back with your feet up the wall. This will help with circulation as well as calming your body and, most importantly, your mind.
Rebounding is an exercise I do daily for my immune system and circulation. If you aren’t familiar with it, rebounding is basically jumping on a mini trampoline either in gentle bounces where your feet don’t leave the trampoline or in complete jumps where you rise 6 inches from the surface.
Many types of exercise are done to target specific muscles or just to increase cardiovascular function. Rebounding is unique since it uses the forces of acceleration and deceleration and can work on every cell in the body in a unique way.
When you bounce on a rebounder (mini-trampoline), several actions happen:
An acceleration action as you bounce upward
A split second weightless pause at the top
A deceleration at an increased G-force
Impact to the Rebounder
Repeat
Here are the benefits:
Boosts lymphatic drainage and immune function
Great for skeletal system and increasing bone mass
Helps improve digestion
Helps to improve cellulite
More than twice as effective as running without the extra stress on the ankles and knees
Helps improve balance by stimulating the vestibule in the middle ear
Helps to aid in weight loss
Rebounding helps circulate oxygen through the body to increase energy
Rebounding is fun!
Personally, I jump on the rebounder for 15 minutes and then dry brush my skin(both are good for avoiding cellulite). I also jump on it a few times a day when I remember, especially if I’ve been sitting at my computer all day. It’s very compact so I keep it in my bedroom so it’s accessible.
There are a lot of models on the Market so look for good quality springs that will help reduce the impact on your joints.
