We’re all
looking for ways to optimize our health, keeping us happy and moving. What we
don’t want, however, is a fatty liver. Keeping our livers healthy and
functioning properly is paramount, as this powerhouse organ, our body’s second-largest
organ, is one that works 24 hours a day.
Our livers
are responsible for over 500 biological functions such as detoxification, energy
storage and creation, and processing nutrients, processes all we put into our
body, helps fight infections, cleanses our blood, and converts carbohydrates,
proteins and fats into the energy we need on a daily basis.
Speaking of
fats, there are ways the liver can become fatty, through an excess of fat in
the liver’s cells. The most common cause of a fatty liver is obesity, according
to the Canadian Liver Foundation, where they estimate more than 50% of
Canadians are overweight, with an estimated 75% of obese individuals at risk of
developing a fatty liver.
Our livers
metabolize everything that goes into our bodies, and there are many ways
in which we can keep livers healthy and thriving. The best way to thwart fatty
livers is from our diet and making lifestyle changes – getting some activity
and exercise in our lives (at least 30 minutes a few days a week) maintaining a
healthy weight and if necessary, medications.
The traditional western diet is high in meat and dairy and
refined grain products, making our livers work that much harder, and plays a
part when our livers become fatty and unhealthy.
While we do
need the right amounts of “healthy fats” in our diets, we also need
to be cognizant of steering clear of saturated and trans fats, fried foods, excess
amounts of sugar and drinking too much alcohol. Overloading our livers can
force them to work extremely hard, and increases the potential for a fatty
liver.
Foods such
as avocados, dark chocolate, nuts, chia seeds, flax seeds, hemp hearts, and
virgin olive oil are good sources of healthy fats to incorporate into your
diet, while also receiving other nutritional benefits.
It’s also
important to have a strong and diverse representation of fibre in your diet. As
we age, a common phrase people will say to one another is “fibre is your
friend,” and they’re right. It is a key source in helping eliminate waste and
toxins, helping sweep the colon. There are two types of fibre: soluble and
insoluble.
Insoluble
fibre helps promote regularity and a healthy digestive system, while soluble
fibre helps in lowering blood cholesterol levels as well as controlling our
blood sugar levels.
A diet rich
and high in fibre will keep you feeling full for longer, an ally against
overeating. When increasing your fibre intake, drink plenty of liquids – tea, water
– to help fibre work better and aid in the digestion process.
From whole
grains (quinoa – though technically a seed, rice) to vegetables (Brussels
sprouts, sweet potato) to fruits (pears, berries, dates) and legumes (beans,
lentils, chickpeas), there are many healthy and delicious ways to increase our
fibre intake, and we should aim for 30-35 grams per day.
A question you may ask yourself when researching all the foods high in fibre and ones that promote a healthy liver is “Do I need to take a supplement?” Consulting with your physician about any questions, comments or concerns you may have will be helpful. As we have mentioned in previous blogs, assessing one’s purpose for supplements, as well as their particular form, dose and length of intake are critical and important aspects to research when considering supplementation and investing in health products.