Sarah Mitchell Weston (PhD)
As another summer — with all the hedonistic pursuits typically associated with it — draws to a close, it's a timely reminder to consider your liver health. A vital organ responsible for approximately 500 essential functions in the body, the liver plays a significant role in weight management.
Fat metabolism, blood sugar regulation and detoxification are key functions of the liver. A healthy liver breaks down fats, processes nutrients efficiently, and maintains a balanced metabolism. However, if the liver becomes overloaded with toxins, fat or sugar, it struggles to perform these tasks, leading to weight gain, insulin resistance and a sluggish metabolism.
One of the liver’s key roles is regulating fat storage and breakdown. A healthy liver converts fats into energy, while a sluggish or fatty liver stores excess fat, particularly around the abdomen. The liver also helps regulate blood sugar levels by managing glucose storage and release. When liver function declines, blood sugar spikes become more frequent, increasing cravings and promoting fat accumulation.
Additionally, the liver plays a role in hormone balance, including insulin and leptin, which control hunger and metabolism. A poorly functioning liver can disrupt these hormones, making it harder to lose and easier to gain weight. Chronic liver inflammation can also slow down fat burning and cause fluid retention, making weight loss even more challenging.
Diet quality is a key modifiable factor influencing liver health. Before splurging on a liver detox quick fix, consider incorporating the following foods into your daily diet for the long term health of your liver, with the likely added bonus of improved body composition!
Cruciferous veggies contain glucosinates which have powerful liver-protective benefits, such as activation of liver detox enzymes and increased antioxidant production. These include arugula (rocket), bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, daikon, horseradish, kale, kohlrabi, radish, turnips, wasabi and watercress.
Foods high in omega 3, particularly fatty fish, but also linseeds, chia and walnuts help reduce inflammation and prevent fat build up in the liver.
Fermented foods such as kimchi, sauerkraut, kefir and probiotic yoghurt can help regulate fat metabolism in the liver. Bitter herbs such as dandelion root, milk thistle and artichoke, plus warming spices such as turmeric, black pepper and ginger help stimulate bile production and enhance liver detox processes.
MITCHELL WESTON NUTRITION, L1, 36 Pollen Street, M: 021 451 771, www.mwnutrition.co.nz
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