Liver health: answers to 5 key questions

As a naturopath, I see the liver as central to maintaining our vitality and overall well-being. It is an important link in supporting theentire homeostasis of the body. Through the analysis of the health check-up, detecting the symptoms of an overloaded liver is important and cannot be neglected if we want to provide in-depth support for the overall state of health, as it is involved in many health ailments and imbalances: skin disorders such as eczema, digestive disorders, chronic fatigue, recurrent migraines, hormonal imbalance, and so on.

Today, I invite you not only to gain a better understanding of this key organ for good vitality, but also to explore a few ways to support your precious liver, both in prevention and in the event of signs of liver overload.

The different roles of the liver

Metabolism and transformation

The liver processes almost all the nutrients produced by digestion, making them available to the body.

• Carbohydrate metabolism: keeps blood glucose levels stable. It converts excess glucose into glycogen for storage, and releases it into the bloodstream when energy is needed.
• Lipid metabolism: synthesizes cholesterol and triglycerides, essential for cell structure and hormone production.
• Protein metabolism: produces the majority of blood proteins, such as albumin (to maintain blood volume) and coagulation factors (to stop bleeding).

Detoxification and filtration

The liver acts as a biological filter to purify the blood.

• Toxin neutralization: transforms toxic substances (alcohol, drugs, environmental pollutants) into water-soluble compounds so they can be eliminated by the kidneys or intestines.
• Waste elimination: It breaks down ammonia (toxic) into urea and recycles old red blood cells by transforming hemoglobin into bilirubin.

 Digestion and bile production

The liver produces around 500 to 1,000 ml of bile per day.

• Bile is stored in the gallbladder and then discharged into the small intestine.
• It plays a crucial role in emulsifying fats, enabling their absorption, as well as that of fat-soluble vitamins (A, D, E, K).

Reserves storage

In addition to glucose, the liver is an important reservoir for :

• Vitamins (A, D, E, K and B12).
• Minerals, notably iron (in the form of ferritin) and copper.

Immune Support

The liver contains specialized cells (Kupffer cells) that capture and destroy bacteria and cellular debris circulating in the bloodstream from the digestive system.

Now that we better understand the extent of the liver's role, here are 5 key questions we'll explore for you today.

1) Which foods are best for liver health?

"Let food be your medicine, and medicine be your food" is a quote inspired by the writings of Hippocrates (around 400 BC). Indeed, the compounds and composition of our food can balance our body's biological functions. To support liver functions, we think :

• Bitter plants and vegetables (artichoke, dandelion, arugula, black radish): stimulate bile secretion and evacuation, facilitating liver "cleansing".
• Crucifers (broccoli, cauliflower, cabbage): contain sulfur, which activates the enzymes needed for detoxification (phase II).
• Fiber (legumes, green vegetables): captures toxins and excess cholesterol in the intestine to help eliminate them.
• Good fats and omega-3 (avocado, olive oil, small oily fish): reduce liver inflammation, prevent the accumulation of fats in cells (steatosis) and ensure bile fluidity.
• Garlic and onions: their sulfur compounds and allicin help the liver neutralize and eliminate heavy metals and toxins.
• Lemon: its antioxidant content and mild bitterness stimulate bile production and promote tissue hydration.
• Green tea: rich in catechins, it protects the liver against oxidative stress and helps regulate lipid metabolism.
• Berries (blueberries, raspberries): their anthocyanins protect liver cell membranes from free radical damage.

What foods should you reduce or avoid?

On the other hand, certain foods, when consumed regularly, increase the liver's workload and ultimately compromise its efficiency and long-term health:

• Too many fast sugars: the liver converts excess sugar into fat (triglycerides), which can lead to liver congestion (steatosis).
• Alcohol: its metabolism generates toxins that trigger inflammation and deplete the liver's antioxidant reserves.
• Bad fats (trans and saturated fats in excess): they thicken bile, slow digestion and promote tissue inflammation.
• Ultra-processed foods: rich in additives, colorants and preservatives, they force the liver to work relentlessly to filter out these synthetic substances.¹

2) What are the symptoms of a tired liver or one in need of a detox?

When our liver is overloaded, symptoms can include feelings on several levels, and add up according to this portrait:

• Chronic fatigue, even after a good night's sleep;
• Difficult digestion, bloating, nausea or heaviness after meals;
• Dull or yellowish complexion, rashes or itching;
• White tongue and heavy breath on waking;
• Mood swings, irritability or sleep disorders, typically waking between midnight and 3 a.m..²

Liver detoxification: why?

It becomes a little clearer when you read these highly inconvenient, even incapacitating symptoms, that liver support becomes essential to enjoy good vitality. For, in addition to experiencing these symptoms, this is an indicator that the various functions of the liver are then compromised and can, in the medium and long term, have even more serious repercussions on our overall state of health and quality of life. What's more, unfortunately, we are continually exposed to toxins (endocrine disruptors, heavy metals, chemicals, etc.) due to environmental pollution and the products we use on our bodies and in our homes if we haven't yet gone green. It's therefore a good idea to support our liver on a regular basis and to carry out a more targeted detoxification twice a year, in spring and autumn..³

Liver detoxification: how?

In addition to favoring foods that support the liver and avoiding those that bog it down named above, here are some important keys to incorporate today to support liver detoxification:

Activate emunctories (organs of elimination):

1. • Activate the kidneys: by proper hydration, i.e. drinking 1.5 to 2 liters of water a day, or even a little more during detoxification periods, to support the elimination of waste via the kidneys. Adding electrolytes to your water and drinking herbal teas, broth and fresh vegetable juices will also support your kidneys.
   • Support regular intestinal transit: make sure you have 1 to 3 bowel movements a day with a complete evacuation. During constipation, waste products can be reabsorbed, causing the liver to work doubly hard. Activating the intestines with occasional mildly laxative herbs and fiber when doing a liver detox is the first step.  * If you suffer from chronic constipation, consulting a licensed naturopath before doing a liver detox is relevant.
   • Activate lungs and skin: Epsom salt baths, steam baths and saunas to activate perspiration.

Quality sleep : going to bed earlier during a period of detoxification is a good idea, as the liver does much of its detoxification and regeneration during deep sleep. Quality sleep is therefore the key to better recovery.

Eat light, alkaline meals and space them out: the alkaline diet (75% of the food on the plate) provides the minerals, antioxidants and fiber needed for detoxification, without neglecting protein (25% of the plate), which is often more acidifying, but which the liver also needs for effective detoxification. Eating lighter will give your digestive system and liver a break so that your body can use its energy to detoxify and regenerate.⁴

Gentle to moderate exercise: It's important to activate blood and lymph circulation during a detox, while respecting your energy levels, which can sometimes drop during a detox. I recommend active walking or running if you're already accustomed to it, doing yoga or a stretching routine, trampolining, a resistance training routine, etc.

Detoxifying with medicinal plants: For detoxification, hepato-protective, hepato-regenerating and cholagogue herbs are used to facilitate and activate liver function.⁵

Why is milk thistle your liver's best friend?

Milk thistle is THE plant to think about when you want to support your liver. The active ingredient that supports our liver is silymarina powerful antioxidant. Almost 10 times greater than the antioxidant effect of vitamin E, it directly increases glutathione production in the liver, a highly potent hepatoprotective agent. The benefits of silymarin are manifold:

• Protects the integrity of cell walls exposed to toxins, viruses and excesses;
• DNA protection (e.g. during chemotherapy or radiotherapy);
• Reduces the toxicity of alcohol, environmental and chemical toxins, medications and drugs;
• Reduces the production of leukotrienes and pro-inflammatory prostaglandins;
• Stimulating action on RNA and ribosomes in hepatocytes (liver cells), increasing protein production and cell regeneration.

Prevention and much more

In addition to its preventive use, here are the critical situations in which milk thistle might be considered:

• Liver disorders (cirrhosis, hepatitis, fatty liver, hepatic stasis, jaundice, significant rise in liver enzymes);
• Allergies ;
• Chronic migraines ;
• Skin disorders (eczema, psoriasis, severe acne, oily skin, sebaceous cysts);
• Signs of hormonal imbalances (premenstrual syndrome, endometriosis, fibroids, estrogen-dependent cysts, prostate disorders);
• Metabolic syndrome (insulin resistance, diabetes, hypercholesterolemia).

To take full advantage of milk thistle's virtues, it's important to remember that water does not extract silymarin, its main active compound. Freshly crushed seeds, sprinkled directly on food, or capsules are the best way to ensure optimal intake. Mother tinctures are also an excellent alternative, since alcohol enables efficient, concentrated extraction of the active ingredients. A maximum daily intake of 70 to 240 mg of silymarin is recommended. Standardized extracts are available ranging from 70 to 80% silymarin.

• Freshly ground seeds: 1 to 3 teaspoons a day, sprinkled directly on food
• Capsules : see manufacturer's recommended dosage.
• Mother tincture (60-95% alcohol) : Take 15 to 60 drops up to 3 times a day. Start gradually.
• Infusion : is not recommended.⁶

* Milk thistle could potentially alter the pharmacokinetics of medications. Refer to a health care professional or your naturopath if you are taking medication.

And what about adaptogenic mushrooms?

Medicinal mushrooms are precious natural allies that modulate immunity, and support the body's vitality and resilience to better adapt to stress and imbalances. In addition to their adaptogenic properties, they also provide valuable liver support. In studying them, we discovered that their own internal systems supporting self-protection and regeneration could also assist our organism in a similar way. Their richness in polysaccharides, antioxidants and other compounds makes them valuable adaptogens. Of particular interest for liver health, reishi would top the list, followed by chaga, turkey tail, cordyceps and maitake. In naturopathy, it's a good idea to combine them with plants such as milk thistle, artichoke, dandelion and schisandra, to name but a few.

What makes Reishi so special?

With over 100 polysaccharides and 119 triterpenoids, Reishi is the undisputed champion of medicinal mushrooms for liver health. Its action is global:

• Protection and regeneration: It protects liver cell DNA (even when exposed to radiation) and visibly improves blood balance by reducing markers of overload or inflammation (ALT, AST, bilirubin and alkaline phosphatase).
• Metabolic regulator: As a tonic, it helps stabilize glycemia (blood sugar) and balance cholesterol and triglyceride levels.
• The cholesterol "thermostat": when a liver is overloaded or inflamed, it loses control of HMG-CoA reductase, the enzyme responsible for making cholesterol. This is where the antioxidants in Reishi and Milk Thistle come in: by protecting liver cells (hepatocytes), they help the organ regain control of this enzyme for a healthier lipid balance.⁷

What science says about Reishi and the liver

Clinical studies (including those by Gao in 2002 and others in 2018) confirm that Reishi is a valuable ally, even for highly stressed livers. Here's how it works in practice:

• A protective shield: Thanks to its powerful antioxidants, it protects the very structure of liver cells against aggression (viruses, toxins, pollution).
• An aid to detoxification: It helps maintain healthy levels of monitoring enzymes (the famous ALT and AST seen on blood tests), a sign of a liver that functions without being inflamed.
• Immune support: It helps the body better resist external attacks, while curbing the accumulation of fat in liver tissue.^{8, 9}

As reishi is an adaptogenic mushroom, long-term intake potentiates the benefits. A 1-2 week break is recommended after 4-6 weeks of continuous intake. Here are the different ways to consume it:

• In powder form: up to 15 grams a day to add to your food, smoothies or hot drinks.
• Tincture (20%): 10-60 drops, 1 to 3 times a day.
• As a decoction: 30 grams in 3 liters of water, bring to a boil, then simmer until 2 liters are obtained. Use as an infusion or soup stock. Drink 2 to 4 cups a day for 4-6 weeks.
• In capsules: follow the manufacturer's recommendations, which will be adjusted according to concentration.¹⁰

* Reishi could potentially alter the pharmacokinetics of medications. Refer to a health professional or your naturopath if you are taking medication.

Living Alchemy liver supplements

Founded in 2016, Canadian company Living Alchemy is distinguished by its innovative approach: the traditional fermentation of organic plants and mushrooms.

This unique process, called Symbio®is a month-long maturation process using a live culture of soy kefir (organic and non-GMO) and kombucha. This synergy of bacteria, yeast and mycelium transforms the plant and delivers it in a matrix of living foods. The result is a complete plant, "activated" and perfectly recognized by the body, offering exceptional bioavailability and efficacy to support your overall health.¹¹

• Fermented process to improve bioavailability
• Supplies your gut with beneficial bacteria
• Rich in absorbable nutrients
• Your body recognizes it as food
• 100% plant-based, including a capsule made from organic pullulan
• No refrigeration required, shelf-stable

Live milk thistle : a fermented synergy for tenfold effectiveness

The formula Live Milk Thistle offers a trio of fully fermented plants, which thwarts the usual challenge of assimilating these active ingredients. This natural pre-digestion process enhances the bioavailability of their active ingredients, so that your liver and your whole organism benefit fully from their virtues:

• Milk Thistle: A true bodyguard for the liver, it contains silymarin, which helps stabilize liver cell membranes and supports their natural regeneration capacity.
• Turmeric: Recognized for its powerful antioxidant properties, it helps soothe inflammation and aids fat digestion by stimulating bile secretion.
• Dandelion: Traditionally used for its draining virtues, it supports the filtration work of the kidneys and liver, helping the body to eliminate accumulated waste more efficiently.¹²

Liver Health +: A holistic formula for radiance from within

More than just digestive support, this complex formula acts as a daily ally for hormonal balance, radiant skin and lasting vitality. Its strength lies in a dual action: it deeply nourishes the liver while purifying the body thanks to two complementary categories of medicinal plants.

Symbio Complex (Fermented Plants and Mushrooms)

This formula uses fermentation to maximize the absorption of protective active ingredients:

• Organic Reishi: supports stress resistance and liver regeneration.
• Milk thistle, Artichoke and Dandelion: A classic trio to stimulate bile, protect liver cells and aid digestion.
• Beet and Clove: To support circulation and provide targeted antioxidant protection.

Plants for Support and Vitality

These ingredients work peripherally to amplify the results on the skin and energy:

• Burdock and Nettle: Great allies for the skin, helping to eliminate toxins that dull the complexion.
• Schisandra : An adaptogenic berry that helps the liver in its detoxification processes while fighting fatigue.
• Acerola cherry: A natural source of vitamin C to stimulate cell renewal and protect against oxidative stress.

Key benefits for your daily life :

• Powerful antioxidant protection: Shield against free radicals and premature aging.
• Gentle detoxification: Supports cell renewal and elimination of metabolic waste.
• Hormonal balance: Helps the liver to efficiently metabolize hormones for improved mood and gynecological health for women and men of all ages.
• Renewed vitality: Improves physical and mental resistance to stress.¹³

In conclusion

As we've explored, the liver is much more than just a filter: it's the orchestra conductor of your homeostasisIt influences everything from your hormonal balance to the radiance of your skin. Supporting this precious organ, whether as a preventive measure or to accompany specific conditions, is an essential step towards regaining a healthy skin. optimal vitality.

Nature offers us an incredible medicinal pharmacopoeia to regenerate our organism. Whether it's Whether it's milk thistle (the bodyguard of your cells), reishi (that protective shield of DNA) or traditional fermentation that makes these plants finally assimilable, natural solutions are within your reach.

Remember that every little change counts: better hydration, adding bitter plants to your plate or choosing highly bioavailable supplements are all gestures of love for your liver.

Don't hesitate to ask for advice from your certified naturopath to help you adapt the use of these botanical treasures to your specific needs, so you can enjoy their benefits with complete peace of mind.

* Important note: The information contained in this article is provided for general information purposes only. It is in no way intended to suggest a diagnosis or course of treatment, nor is it a substitute for follow-up with your physician. Rather, this approach is part of an overall approach to supporting vitality and the terrain.

About the author

Laurence Couture-Dubé, ND.A.

Naturopath certified with ANAQ

Supporting women as a whole: Vitality & Female Hormonal Balance - Digestion & Microbiota - Fertility & Perinatality

laurence.couturedube@gmail.com

www.centrelespace.ca

819-918-6709

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