Monthly Archives: July 2018

//July

Healthy Diet, Healthy Skin, Healthy Self

 

The most important contributor to skin health is your diet. Your diet can help improve the general look of your skin, and deal with some specific, widespread problems like acne and wrinkles.  Antioxidants, omega 3- fatty acids, zinc, Vitamin A, and dietary fiber that have their origin in natural food like fish, can aid in maintaining and improving skin health by stimulating the skin’s hydration status, oil production, thickness, elasticity, and firmness.

How does the food you eat (or don’t eat!) affect your skin? What are, manifestations of a poor diet? And what types of food really make the biggest impact? These questions will all be answered.

So, let’s begin!

Skin health is incredibly important

General skin health should be prioritized because it is crucial for 4 major reasons:

  • Maintaining and regulating body temperature
  • Healing of wounds
  • Immune response to outside threats
  • Blood pressure control

Skin health has been a key topic for research and exploration amongst scientists across the globe and it has been discovered that a lot of nutritional deficiencies are first manifested as skin problems!

  • Vitamin B 12 deficiency: usually observed as hyperpigmentation issues or discoloration of the skin.
  • Vitamin C deficiency: causes scurvy. It can also result in skin hemorrhages.
  • Niacin deficiency: pellagra was observed as one of the symptoms. Niacin deficiency causes scaly skin sore.

Learn To Improve Your Skin By Following Traditional Practices

There are reports across the world that individuals who resort to a diet low in sugar and dairy products are less susceptible to acne.

Now, consider the following:

The Yupik in Alaska, are used to consuming a totally traditional diet – and there is no presence of acne. Although it was later found out that the ones who started consuming a stereotypical American diet, high in unrefined carbohydrates, sugar, and fried foods, began to have break outs.

The Zulus in Africa, too, began to get acne only after resorting to such an American diet.

In Brazil, the urban population is as susceptible to acne as is the rest of the world. However, the incidence is much lower in the rural population of Brazil.

What could be the possible reason? Rural people consume a diet rich in nuts, fruits, vegetables, wild game, and other foraged foods. There was a total absence of any sort of processed, packaged, flash fried foods.

The Underlying Connection Between Weight And Wrinkles – Diving Deep To Explore A Way Out

While it’s obvious that malnourishment can affect skin health negatively, so does obesity. Excessive weight gain affects skin health by altering hormone levels, production of oils, vascular circulation, and collagen turnover. Being overweight or obese oftentimes comes from people consuming a diet rich in processed foods like cookies, cakes, burgers, ice-cream, white bread, and not consuming enough fresh fruits and green vegetables.

This renders individuals at a risk of developing a condition known as insulin resistance, which in turn can lead to diabetes. With this condition, insulin doesn’t work efficiently. What normally happens is that insulin, which is a hormone, is liable for ‘unlocking’ the cells so that glucose can gain entry into the cells. Let’s dive deep!

Glucose is the fuel for the body, providing energy for carrying out daily tasks. Now when glucose cannot enter the cells, it begins to accumulate in the bloodstream. This, of course, is dangerous for the body but is also harmful to the health of the skin. It starts to react with the structural proteins, like collagen and elastin, which normally keep the skin firm and provide texture.

This reaction leads to the formation of detrimental by-products called advanced glycosylation end- products or popularly referred as AGEs. These AGEs stick to the walls of the blood vessels. As a result, the structural proteins start losing their efficiency and hence, the skin becomes loose and starts to sag.

When the skin loses its elasticity, wrinklesand fine lines begin to emerge. The skin also becomes more vulnerable to damage by ultraviolet radiation from the sun.

What can you do? A diet rich in antioxidants like fresh fruits and vegetables is crucial for maintaining the health of your skin. Also, meals rich in olive oil and legumes have proven to be beneficial for improving and protecting skin health due to the presence of antioxidants, healthy fats, and vitamins.

Skin appearance and resilience can be improved by increasing the intake of Vitamin C and omega 3- fats from fish, combined with reduced saturated fat and carbohydrate consumption.

Skin health can be optimized even further by vitamins, especially carotenoids (Vitamin A). These are not substitutes for sunscreen, which defends the skin from UV rays, but the intake of a diet high in these nutrients can help protect your skin from UV light damage.

Polyunsaturated fatty acids from plant sources can help boost cell-mediated immunity by reducing inflammation in the skin.

Prevent Acne and Wrinkles By Following These Three Tips

An anti-acne diet mainly consists of three parts:

  1. Foods – rating low on glycemic index like beans, nuts, lentils, and green vegetables.
  2. Diet high in zinc such as lentils and red meat due to its known advantage to decrease acne.
  3. Intake of omega 3- fatty acid rich foods like fish.

A typical anti-wrinkle diet is (more or less) the same as anti-acne diet (by now you should start to see the pattern). Sugary food intake should be avoided, because sugar can have an adverse effect on collagen (the stuff that keeps your skin nice and smooth). Foods rating high on glycemic index, as well as dairy should also be avoided.

According to researchers, the intake of fresh, colored fruits and veggies infuses your skin with natural UVA and UVB fighting antioxidants. They also help maintain the blood sugar levels of the body. Keeping your blood sugar at a moderate level helps keep your skin firm and well textured.

12 Fruits For Your Skin

  • Strawberry
  • Plum
  • Orange
  • Red grape
  • Kiwi fruit
  • Pink grapefruit
  • White grape
  • Banana
  • Apple
  • Tomato
  • Pear
  • Honeydew melon

Vegetables with the highest ORAC score should be mandatory in your diet. ORAC stands for oxygen radical absorbance capacity. The vegetables ranking high on ORAC scales are beetroot, artichokes, red chicory, cabbage, broccoli, red chili, and yellow pepper. A high ORAC score means more antioxidant activity. Moreover, consumption of inflammation-fighting like mushrooms and cruciferous vegetables such as cauliflower, cabbage, sprouts, and broccoli are exceptionally beneficial for skin health. Vegetables like tomatoes, squash, carrots, yams, apricots, sweet potato, and beet are rich in carotenoids and antioxidants.

14 Nutritional All-Stars For Your Skin

  • Sprouts: usually termed as little food factories because they synthesize vitamins and enzymes within themselves. These very enzymes aid in digestion and help in breaking down fats, proteins, and carbohydrates. An average adult should consume at least one serving, and one serving itself is sufficient to meet the daily requirement of 40mg of Vitamin C. Sprouts alone are responsible for elevating the levels of Vitamin B in the body by 20 – 30%, particularly regarding Vitamin B1, folic acid, and biotin.
  • Fish: Fish is a rich source of omega 3- fatty acids. Individuals having fish once a week had 60% fewer chances of developing Alzheimer’s disease. Eating fish also reduces your chances of developing heart disease significantly. Fish contains many important vitamins and minerals.For example, Pomfret, also known as Black Sea Bream or Angel Fish is filled with Vitamins D and B12, magnesium, and calcium.
  • Apricot: apricots are excellent sources of B vitamins, vitamin A, vitamin C and lycopene which makes them beneficial for your skin. Apricot oil is obtained from the dried seeds of the fruit. This essential oil produced inside the kernel is rich in gamma-linolenic acid which boosts regeneration of skin cells. The light non-greasy oil is full of Vitamins A and E making it a great skin hydrator.
  • Dark chocolate: chocolate is a primary source of nitric oxide. This aids in keeping the blood pressure under control and is more efficient than red wine. It also scores over green tea in phenols and flavonoids (which act as an antioxidant). And antioxidants are great for your skin. Dark chocolate stimulates endorphins because it contains serotonin, which keeps you in a positive state of mind.
  • Yogurt: naturally fermented and refrigerated yogurt contains more probiotics and populates your gut with healthy flora and fauna which are important for the proper digestion of foods. These also protect against colds and flu.
  • Leafy green vegetables: leafy green vegetables are rich in antioxidants. Studies have found that minimum of one serving a day improves the cognitive ability in addition to benefitting heart and bone health and preventing cancer. Spinach deserves special mention over here because it is a rich source of omega 3 fatty acids. Intake of spinach not only works wonders on your skin, but it also adds 2.2 years to your life.
  • Beans: beans are full of fiber, phytoestrogens, and are a low-fat source of protein. Beans are also high in calcium, folic acid, and Vitamin B6.
  • Berries: berries naturally have higher levels of antioxidants. Antioxidants are wonderful for maintaining skin health. Moreover, they lower the risk of heart diseases, diabetes, cognitive impairments, and some types of cancer. Blueberries, cranberries, and black currants are also extremely beneficial to your health. Similar benefits can also be attained from Cape gooseberry, which is a rich source of Vitamin C, and Indian gooseberry.
  • Purple cabbage: it has the same antioxidants as berries. Purple cabbage is also utilized as a healthy and colorful garnish.
  • Nuts: raw nuts should be a-must in your diet. These are full of omega 3- fatty acids and Vitamin E which work wonders on skin and hair. Five or more 140-gram servings of nuts in a week cut the risk of developing heart disease by half.
  • Tomatoes: food items like plums, tomatoes, prunes, pears, beetroots, apples,and bell peppers are rich in boron and phytoestrogens. Antioxidants in tomatoes results in radiant skin. Boron increases the body’s ability to hold on to estrogen. It also helps ease menopause symptoms. It is responsible for keeping our bones strong by reducing the amount of calcium excreted each day.
  • Ground flaxseeds: flaxseeds are filled with fiber and omega 3s which not only maintain healthy skin but has positive effects on keeping your immune system strong. Grind them up and add to yogurt, oats, salads, pancakes, soups, sandwiches, or anything you desire!
  • Coconut oil: coconut oil is a blessing for mankind. The oil prevents any kind of bacterial infection on the skin. Moreover, it contains lauric acid and medium chain fatty acid which is easily absorbed and digested. The natural saturated fat promotes good cholesterol (HDL) and reduces bad cholesterol (LDL) in addition to keeping the heart healthy.
  • Brown rice: brown rice has all the Vitamin B’s, as well as zinc, magnesium, chromium, and calcium.

Healthy Diet, Healthy Skin, Healthy Self

The path to a healthier skin starts with a healthy diet. The good news is that a lot of the foods you would consume for healthy skin have other positive impacts on the rest of your health too! Therefore, healthy skin is an expression of your overall health.

Healthy Diet, Healthy Skin, Healthy Self 2018-07-28T21:48:44+00:00

Why Am I So Bloated?

Have you ever woken up with a flat stomach in the morning, only to bloat out like a hot air balloon by lunchtime? If you’re suffering through each day feeling tired and sluggish, you may be interested in discovering the causes of bloating, and how to prevent it!

Bloating is a common digestive problem that can affect just about anyone. Bloating often causes pain, discomfort, and a general feeling of fullness. Bloating is the results of gas or fluid accumulating in your gastrointestinal tract, or when you have a difficult time breaking down certain foods. Although bloating is sometimes caused by serious medical conditions, it is most often caused from food you consume or ingredients you are intolerant to. The good news is that bloating can be alleviated when the right steps are taken, and by choosing the right foods to eat.

Sensitivities or Food Allergies

Sensitivities, allergies, and intolerance to certain foods often play a big role infeeling full or bloated. This could be from having lactose intolerance, which basically means your body is not capable of breaking down lactose (the enzyme found in dairy products). Your body could also have an intolerance to the gluten found in grains that make up bread, pasta or cereals, as well as the latest in carbohydrates identified as FODMAPs, there are indications that any and all of these types of foods can be known culprits when it comes to allergies and sensitivities.

FODMAPS

FODMAPs are a somewhat new addition to the types of foods that can be discomforting. They are identified as short chain carbohydrates that include sugar alcohols that can be found in food additives, sugar substitutes, and other foods. They are primarily contained in fructose, lactose, artificial sweeteners, and sugar alcohols. Sugar alcohols are sorbitol, isomalt, mannitol, xylitol, and come from plant products that are chemically altered.

Sugar alcohols can cause ongoing indigestion, distension, and other reactions when consumed on a regular basis, and can even be found in more natural lines of foods. These alcohols are also known to increase growth of abnormal bacteria in the digestive tract, which can collect there, irritate the area, and provoke inflammation as well as poor digestion.

Process of Elimination

Possible allergy producing foods require a weeding out or a process of elimination. Any kind of exclusion diet should include isolating allergy producing foods or food additives that cause indigestion and distension. Eliminating FODMAPs would be a good starting point while other suspect foods could be added after that to determine which ones are causing the most difficulty with digestion.

Reduce Bloating Through Your Diet

Fruits and vegetable rich in water contain helpful enzymes for alleviating bloating and distension. They also contain electrolytes that help to naturally relieve stomach swelling. Electrolytes are the chemicals important for the functioning of cells and energy creation. Sodium and potassium are examples of electrolytes critical for our bodies. Five foods that are beneficial for alleviating the bloated feeling include the following:

1. Celery – Celery is one vegetable that benefits the digestive tract as it reduces water retention and inflammation.

2. Fennel – This herb is an anti-spasmodic agent that helps rid the system of gas.

3. Artichokes – They are an effective diuretic and help to break down fat in foods.

4. Berries – Strawberries, blueberries, and raspberries have a high percentage of water content, which limits fullness. Their high fiber content also allows food to quickly pass through the intestines, ease pressure on the abdomen, and relieve the feeling of fullness. Plus, berries help to alleviate constipation, which can be another cause for bloating.

5. Melons – Both watermelon and cantaloupe contain a high percentage of water that aids in relieving excess water retention and the feeling of fullness.

Herbal Teas

Herbal teas also help with bloating particularly those made from ginger, fennel, dandelion, and chamomile. Many of these herbs help the body to release excess fluid, while others, like ginger, can help the stomach muscles relax and aid in digestion and relieving constipation. Fresh herbs such as rosemary, parsley, and oregano can also help to reduce bloating. In addition, green tea and bone broth can help alleviate inflammation in the digestive tract as they soothe stomach irritation and promote digestive health.

Five Foods to Avoid

In order to avoid uncomfortable fullness and bloating, any foods that contain excessive amounts of sugar should be avoided because they promote stomach inflammation. In addition there are dairy products, such as sugar-laden yogurt, which can be full of artificial ingredients and devoid of natural enzymes. Five foods that should be eliminated from your diet to reduce bloating include:

1. Sugary snacks – Any sugar promotes stomach inflammation and a bloated sensation, as the digestion and breaking down of sugar and carbohydrates can cause fermentation, imbalances, and fullness.

2. Dairy products – The consumption of dairy products, whether it be milk, cream, cheese, yogurt, and other milk related products can cause subsequent digestive problems, which can be related to the deficiency of the enzyme lactase that breaks down the sugar (lactose) in milk. Lactose goes through the digestive system and pulls water into the gut area, which in turn causes gas, discomfort and bloating.

3. Refined grains – Refined grains are difficult to digest because of their gluten and yeast content. Oats, corn, and other grains can be difficult to digest as well.

4. Beans, lentils and legumes – These foods increase gas and can create extreme discomfort because they contain saponins which inhibit digestion. They also contain phytic acid that blocks the absorption of vitamins and minerals if not digested properly. As well, the fibers found in legumes and some types of beans contain complex sugars (oligosaccharides) that can also make digestion very difficult.

5. Vegetables and fruit – Vegetables such as broccoli, cauliflower, cabbage, and onions contain sulfur and carbohydrates that can produce excessive gas. Fruits, such as apples, avocados, and stone fruits can cause digestive issues and bloating because of the sugars they contain.

Take Action

Since bloating is a common occurrence in today’s world of fast, processed, and hard to digest foods, it is no wonder that the swollen stomach phenomenon is an ongoing health issue in many people’s lives. Poor diets, limited water consumption, high levels of stress, and lack of exercise all contribute to this health issue as well.

It is never too late to take action against this common digestive issue. Start with changing your diet – eliminating the foods that can cause bloating and replace them with the beneficial foods. If you don’t already have an exercise regimen, get your body moving two to four times a week. As well, make sure you are drinking enough water. If you still notice that there is little or no progress with combatting these digestive issues, then consult with medical professional to determine if something more serious is occurring.

Other Options

There may be a need for various testing to explain your exact situation with the bloating that you are experiencing. Don’t be afraid to get down and discover what is happening and make sure to stick to a routine that will provide some relief. You will always find the road to recovery with the right information and plan of action.

Why Am I So Bloated? 2018-08-02T12:51:23+00:00

Let The Sunshine In

Do You Really Need Vitamin D3? Absolutely!

Vitamin D is necessary for a multitude of bodily functions.  The vitamin promotes calcium absorption, modulates cell growth, regulates immune function, and controls inflammation. Unfortunately, the vitamin is not found in many foods. It is important to understand how to maintain adequate levels of vitamin D.   A deficiency can result in fatigue, increased frequency of illness, body aches, depression, weakened ability to heal, bone loss, and hair loss.

Vitamin D is the Sunshine Vitamin

Although it can be difficult to get vitamin D from foods, it’s relatively easy to boost levels of the vitamin with sun exposure. Your body produces the nutrient when sunlight hits your skin. UVB rays are responsible for vitamin D production.

The effectiveness of this method for encouraging vitamin D production varies. It depends on the strength of the sun, time of day, amount of exposed skin, and skin color. People who live in areas with longer winters and extended periods of darkness are at a higher risk for vitamin D deficiencies than people who live in warmer, sunnier regions. However, even people who live near the equator can suffer from low levels of the vitamin.

Many people don’t get outdoors enough. When they do, they often wear sunscreen. This is a good thing when it comes to preventing skin cancer, but broad-spectrum sunscreen can limit the amount of vitamin D that your body makes. You don’t need to be out in the sun for long to get enough vitamin D.  Approximately 15 to 20 minutes will do, depending on the color of your skin. Fair-skinned individuals tend to produce vitamin D more quickly than those with dark skin.

Why Do You Need Vitamin D3 Anyway?

There are different types of vitamin D.  Cholecalciferol, or vitamin D3, is the form naturally produced by your body when the sun hits your skin. This is also the type that is found in foods, such as fatty fish, egg yolks, and fortified milk. Your kidneys and liver must convert vitamin D3 into a usable form, but this is usually the favored form of vitamin D supplementation.

Although most people think of calcium as a nutrient that is necessary for bone growth, vitamin D is also crucial. That’s because vitamin D3 helps the body absorb calcium. Children who don’t get enough of the vitamin may develop rickets, a disease characterized by soft, poorly developed bones. Adults can develop misshapen and brittle bones.

Recent studies explain that vitamin D is actually a hormone. Since this was discovered, the necessity of vitamin D3 intake and production was reevaluated.

The vitamin stimulates genes that are involved in immune system regulation. Researchers say that a deficiency in the vitamin is linked to increased risk of autoimmune disease. People with low levels of vitamin D are also more prone to infection.

Treatment with vitamin D3 may also help people with the following conditions:

  • Autism
  • Autoimmune disease
  • Diabetes
  • Pain disorders
  • Cancer
  • Cardiovascular disease
  • Osteoporosis

Some psychological symptoms are associated with low levels of the nutrient. Vitamin D activates the release of mood-enhancing neurotransmitters. Deficiencies have been correlated with seasonal affective disorder, a type of depression that hits when the weather turns cold and dark.

10 Facts about Vitamin D and Immunity

  1. Every tissue in the human body has vitamin D receptors.

The nutrient is needed for every part of the body to function optimally.

  1. Vitamin D’s anti-bacterial properties have been maintained through 60 million years of evolution.

Researchers say that this is evidence that vitamin D is vital to our survival.

  1. Vitamin D is the first line of defense against bacteria

The adaptive immune system develops antibodies in response to foreign invaders. The innate immune system, which is the immediate reaction to germs, may be turned on by vitamin D.

  1. Vitamin D hinders inflammation.

Inflammation has been identified as the possible cause for may diseases. Vitamin D may help reduce inflammation, and restore your health.

  1. T cells need vitamin D to activate.

T cells, which are those that fight off harmful bacteria, extend vitamin D receptors when they need to be activated. Without enough of the vitamin, T cells can’t mobilize to fight disease.

  1. Vitamin D may lower the risk of cancer.

People with high levels of vitamin D may be less likely to develop colorectal, breast, pancreatic, and prostate cancer.

  1. Vitamin D may be just as effective as a flu vaccine.

Maintaining high levels of Vitamin D strengthen your immune system.  A strong immune system is vital to help prevent infection.

  1. Vitamin D promotes a healthy gut

The vitamin helps maintain the balance of healthy and unhealthy bacteria.

  1. Vitamin D makes your immune system more intelligent.

Regulatory T cells, which distinguish between your own cells and external invaders, are promoted by vitamin D.  This may help regulate, treat, and prevent autoimmune disease.

  1. People have been unknowingly getting vitamin D treatments for tuberculosis for years.

In the past, people with tuberculosis were sent to facilities where they received sunlight treatment. Doctors may not have realized that their patients were actually recovering because their vitamin D levels were boosted. People with low vitamin D levels are five times more likely to develop tuberculosis.

10 Foods That Contain Vitamin D3

1) Sardines and other fatty fish

2) Brazil nuts

3) Chia Seeds

4) Egg yolks

5) Fortified cereals

6) White mushrooms

7) Tuna, both canned and fresh

8) Orange juice fortified with vitamin D

9) Beef liver

10) Milk with added vitamin D and fortified soy milk

 Vitamin D3 Basics

Vitamin D is essential.It is important to maintain adequate levels of vitamin D for a happy and healthier you.

Natural Light

Exposure to sunlight promotes healthy sleeping cycles, and encourages healthy vitamin D3 production, both factors that help maintain healthy energy levels. Spend at least 15 minutes outside whenever you can, to benefit from natural sunlight.

Balance Your Diet

A healthy diet filled with fresh fruits and vegetables in a variety of colors supply vitamins and minerals that are necessary for energy production. Foods that are high in vitamin D3 also increase energy when low sunlight exposure is related to fatigue.

Exercise More Often

Exercise releases hormones that fight fatigue and lower stress. Low-intensity exercises like walking and yoga suit a wide range of fitness levels and effectively increase energy.

De-Stress

Stress has a huge impact on your physical and mental health, especially when accompanied by the mid-winter blues. Stress management classes, yoga, and guided meditations are options that reduce stress, resulting in more energy.

 

Let The Sunshine In 2018-07-28T21:49:39+00:00

Loving Your Liver

Nearly everything that enters your body will eventually filter through your liver. This humble but critical football-sized organ sits underneath the ribcage on your right side. As part of the digestive system, it has two main functions. The first function is that it works with the gallbladder to produce bile, which breaks down the fat in the foods you eat. The second function is that it stores glucose, a form of sugar that the body’s cells use for fast energy. If it can’t do those jobs, your body will not get the nutrition it needs, and every cell in your body will suffer.

Is Your Liver Stressed?

Keeping your liver healthy is an essential part of keeping your whole body healthy. Unfortunately, several things can stress your liver, including:

  • Alcohol
  • Hepatitis
  • Poor diet and obesity
  • Tobacco and marijuana
  • Toxins from other sources, such as medications and the environment

While alcohol and hepatitis are the leading causes of liver problems, ultimately, anything that causes inflammation can lead to liver damage. For example, obesity and poor nutrition can cause fat build up around the liver, preventing it from working effectively. In fact, the damage of a fatty diet is similar to the damage of alcohol.

Studies show that as many as half of all liver cancers are related to smoking. This is due to the toxins that are breathed in with the smoke. Environmental toxins such as BPA and chlorine as well as common medications can have an equally toxic effect on the liver over time. As they accumulate, they overwhelm your system and could require a cleanse to ensure maximum liver health and function.

Once you are suffering from chronic inflammation, your liver is at risk of developing fibrosis and scar tissue, which can lead to poor function, disease and cirrhosis. Proper nutrition, limited alcohol consumption, toxin avoidance, and rest are essential for the recovery.

How Important Is the Liver, Anyway?

As one of your body’s largest organs, the liver has more than 500 jobs. After a meal, the liver helps process what you ate and sorts the food into one of three categories: nutrients, vitamins and minerals, and toxins. The nutrients are transformed into energy, the vitamins and minerals are stored for later use, and the toxins are filtered so that they can be eliminated. If your liver isn’t working the way it should be, every other system in your body could potentially be at risk.

Common signs that your liver is struggling include:

  • Skin problems
  • Changes in urination or bowel habits
  • Fatigue
  • Digestive problems

When your liver cannot properly filter toxins out of your body, they will start to accumulate underneath your skin, which is why it is often the first place to show signs of liver problems. Your skin might feel hypersensitive or itchy, or it may be discolored or noticeably yellow as the toxins build up.

Urine can also darken. While urine is typically clear as long as you are well-hydrated, if your liver isn’t doing its job, your urine might become darker yellow or even syrupy in color.

As well, if you are excreting bilirubin, a substance that is formed when blood cells are broken down, your stools might be tar-colored, but they could also be bloody or pale.

If you’re feeling fatigued, that’s a sign that your body is trying to heal itself. It takes a lot of energy to recover from stress and inflammation, and you need plenty of rest.

When the liver is compromised digestion is compromised, as the liver is a vital component of your digestive system. This can result in difficulty processing and absorbing necessary nutrients, and may lead to malnutrition.

How Can I Keep My Liver Healthy?

A healthy body equals a healthy liver, and the same habits that will keep your body healthy can also help to keep your liver healthy. However, you can take things a step further with foods and habits that specifically support healthy liver function.

  • Leafy greens and other produce
  • Drink water
  • No alcohol and smoke-free lifestyle
  • Hepatitis testing
  • Regular exercise

Dark, leafy greens contain chlorophyll, a pigment that traps light energy in plants but helps to purify blood by removing heavy metals, chemicals and pesticides. Spinach, kale, arugula, and dandelion greens are all good choices. Apples, as well as other fruits and veggies, contain critical nutrients that support healthy liver function. If you don’t want to eat an apple a day, try avocados, berries, asparagus, beets, garlic, cilantro, carrots, mushrooms, and other fresh, flavorful produce.

Drink plenty of water. Your whole body needs water to function properly, and your liver especially needs it to help flush out toxins..

Because alcohol is especially toxic to your liver, you should consider eliminating alcohol completely.  Smoking is even more toxic, so living a smoke-free lifestyle is even more important. If you smoke, consider completing a smoking cessation program.

Viral hepatitis, or types A, B and C, are contagious. Talk to your doctor about your risk factors and whether or not you should be tested. Your doctor can test to determine if you have hepatitis, how contagious you are, and if your treatment is working. You can even be tested to determine if you have immunity to it.

Finally, exercising regularly is extremely beneficial. Cardiovascular exercise helps keep your lungs and heart strong, while strength training builds muscle strength. Both work together to maintain your weight, your immune system, and protect your liver. In fact, exercise works with a healthy diet to prevent fatty liver disease, which can be just as dangerous as alcoholic liver disease.

Happy Liver, Happy Life

Your liver takes such good care of you and your body.  Eliminate the toxic habits that are detrimental to your liver like smoking and drinking alcohol. Take care of your liver with healthy daily habits that include rest, good nutrition, and exercise, and it will keep filtering out the toxins so that you can stay strong, healthy, and lead a vibrant life!

Loving Your Liver 2018-07-09T15:42:19+00:00