Exercise, garlic, drink water: how to look after your liver

The liver works silently and is rarely noticeable. And yes, your body's detoxification centre is actually a pretty robust organ. However, it is often unable to keep pace with the development of modern diets and lifestyles.

Non-alcoholic fatty liver disease is one of the most common chronic liver diseases worldwide: a quarter of all people are affected today, in Europe even 30 per cent of the population.

The good news is that your liver is a very forgiving organ. You can detoxify your liver with a little care, a balanced diet and a little good will.

Liver: one organ, 500 bodily functions

The liver is responsible for detoxification in your body and is also the central metabolic organ: around one litre of blood flows through the liver every minute - that's around 2,000 litres a day, which the organ filters. It stores nutrients and removes toxins from the body via the kidneys and bile.

In addition, the liver regulates your metabolism and uses fats, carbohydrates and proteins to provide the energy the body needs for exercise, heat production and metabolic processes. It keeps blood sugar levels constant and releases essential micronutrients such as iron or copper into the blood as required.

In total, the liver plays a key role in around 500 bodily functions: in addition to detoxification and metabolism, for example, in immune activity or digestion. It is also the largest and heaviest body organ after the skin and weighs just under three pounds, or around 1.5 kilograms. As you can see, liver care is holistic health care.

Alcohol, nicotine, fat: this is poison for your liver

The liver specialises in removing toxins from the body and metabolising fats and carbohydrates. But with (lots of) pizza, beer and cigarettes, you are putting too much strain on it in the long term. Diets that are based on too much sugar, unhealthy fats (trans fats) and carbohydrates are not good for it in the long term, while nicotine and alcohol are downright poison for the organ.

This is also how Deutsche Leberhilfe overweight, alcohol, medication and diabetes as the leading triggers of fatty liver - a finding in which too much fat is deposited in the liver cells.

Fatty liver: a typical disease of civilisation, even in slim people

Not only classic risk groups such as alcohol addicts or overweight people can suffer from a fatty liver, but also slim or only slightly overweight people.

In particular, the consumption of foods and drinks to which fructose is added - such as milkshakes, energy drinks, ready-made iced teas, fruit juices, smoothies and soft drinks - can damage the liver in the long term. The result of the study by a Swiss research team: Regular consumption of drinks sweetened with fructose and sucrose in moderate doses led to excessive formation of fatty acids in the liver of young, slim men. And increased fat production is considered to be the first significant step in the development of diseases of civilisation such as fatty liver and type 2 diabetes.

Detoxify the liver: Bitters, herbs, vegetables, exercise and liver compresses

While some foods tend to harm the liver, there are also many that do it good. Here I present seven of them individually and in groups

1. garlic

The pungent-smelling bulb boosts liver function and removes toxins more quickly. Consuming garlic also helps with fatty liver, as a study in the journal Diabetes, Metabolic Syndrome and Obesity shows. The 15-week administration of a garlic supplement reduced body weight, cholesterol, fasting blood sugar and symptoms of fatty liver, among other things.

2. artichokes

Artichokes contain many bitter substances that have a positive effect on the function of the liver and support liver detoxification. In addition, artichokes lower the cholesterol level thanks to the ingredient cynarin, while the flavonoids they contain stimulate the gallbladder, thus promoting fat burning and supporting the liver in its detoxification function. Also not to be underestimated: Artichokes contain vitamins and minerals, including B vitamins, iron and calcium.

3. citrus fruits

Lemons, grapefruits and other citrus fruits support healthy liver function with bitter substances and vitamin C. Not only that: even liver damage can be regenerated through the daily intake of vitamin C supplements. This is shown by a study in the journal Frontiers in Nutrition: Daily intake of 1000 mg of vitamin C supports liver regeneration and blood sugar regulation.

4. Brazil nuts

Just one Brazil nut a day contains enough zinc to support liver function and boost its regeneration. The micronutrient has also shown promising effects in studies: For example, various liver enzymes cannot do their job if there is too little zinc in the body. 90 mg of zinc a day can help to reduce liver problems and maintain liver function.

5. ginger

Enjoyed as a tea or ingredient in recipes, the tuber strengthens the immune system, has an anti-inflammatory effect and relieves the liver. According to a study, ginger not only has a beneficial effect on liver function, but can also help with liver inflammation (especially anti-alcoholic fatty liver disease).

6. broccoli

Broccoli is a superfood in the truest sense of the word. It is said to prevent breast, prostate and bowel cancer - but it is also said to protect you from liver disease. This is shown by a study in the Journal of Nutrition: Broccoli, like cabbage vegetables in general, appear to prevent the deposition of fat in the liver - and this has a positive effect on liver health and the progression of liver disease. The effect is strongest when the vegetables are eaten steamed.

7. bitter salads and dandelion

Bitter salads and dandelions are a must in liver-friendly cuisine. According to a research group, dandelion in particular appears to have a detoxifying effect on the liver and reduce oxidative stress. In their study in the scientific journal Antioxidants, they therefore describe the herb as a good private pension provision for liver health.

Healthy liver: what else helps

Your daily diet should be based on plenty of vegetables, proteins, high-quality vegetable oils and low-sugar fruit. Replacing carbohydrates with proteins also seems to help the liver: A study found a 40 per cent reduction in fat in the liver with a high-protein diet compared to a high-carbohydrate diet.

Carbohydrates are not bad per se - especially if you have a healthy liver. However, you can make sure that they are as complex and high in fibre as possible, such as wholegrain bread or brown rice. Taking breaks between meals also helps to support your liver. Eating breaks, for example during intermittent fasting or healing fasting can maintain its function in the long term.

It is also important to drink plenty of fluids and get enough exercise. A minimum of 1.5 litres of water or unsweetened tea a day is recommended to keep the liver's metabolic function running smoothly. Exercise helps to stimulate the metabolism and reduce risk factors for a fatty liver (e.g. obesity). A study by Gene Expression: The Journal of Liver Research shows that Exercise improves insulin resistance, reduces the excessive release of free fatty acids and glucose to the liver, increases fat burning in the liver and reduces fatty acid synthesis - the metabolic process by which fatty acids are produced. The team of authors concludes: "Exercise is a proven form of therapy to improve the fatty liver." A half-hour walk a day is already enough.

A classic home remedy also supports your liver in its detoxification job: a liver compress stimulates blood circulation in the liver with its warmth. Moisten a small towel with warm water and wring it out. Place the towel on your liver below the ribs on the right side of your body. Place a not too hot hot-water bottle (boiling water for about 10 minutes) on the towel and wrap yourself tightly in a large, dry towel. Relax for at least 20 minutes, preferably lying down.