HOW TO PROTECT YOUR LIVER

One of the most important lessons I have learned in working with Daily Health News contributing editor Andrew L. Rubman, ND, is that the liver is probably one of the most important and most taken-for-granted organs in our bodies. Everyone knows about the brain and the heart for survival. But you can't live without a liver, either. When your liver's not working properly, you may feel sluggish, maybe slow, perhaps bloated, maybe headachy, muscle achy... just not yourself. Ignored for too long, our livers can fail. And in today's pesticide-laden, chemical-driven world, our overworked livers are under virtual siege. This, says Dr. Rubman, is a major health concern.

THE LIVER UNDER SIEGE

The liver and gut work hand in hand to vanquish toxins and keep us healthy, explains Dr. Rubman. Liver and digestive function are intrinsically and inevitably linked, because almost everything that enters the body passes through the liver for processing. Among the busy liver's many tasks: Breaking down toxins and filtering waste products from the blood. Similarly, it is the gut's job to send toxic substances packing out of the body. But sometimes it seems that there are just too many toxins coming at the body from too many directions.

Just imagine all the chemicals your body has to process on a daily basis -- antibiotic and hormone residues in meat, mercury and PCBs in fish, additives and dyes in processed foods, fresh paint fumes, harsh cleaning solutions, gasoline fumes when we fill up the tank, odious perfume on the person standing next to you on the bus or train, aspartame from the diet soft drinks you've been drinking, even drugs such as nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen and acetaminophen (Tylenol), not to mention the myriad metabolic wastes earmarked for excretion. Taking just a little bit more of a medication than recommended can result in toxic accumulation in the liver.

What's the best way to go about supporting your liver and digestion to get rid of the many toxins that stand in the way of good health? According to Dr. Rubman, effective strategies include a healthful diet, toxin avoidance and sensible supplementation.

EMPOWER YOUR LIVER AND GASTROINTESTINAL TRACT

Dr. Rubman compares the liver with a factory that needs the right raw materials to produce the desired end product -- good health. Garbage in, garbage out, so the saying goes. If you want to keep the chemical power plant that is your body functioning at peak capacity, you have to treat it right. To that end, Dr. Rubman recommends...

Follow a diet that is composed of at least half unprocessed foods. This means fiber-rich unrefined grains such as brown rice and whole-grain breads, steamed vegetables, ripe fruits, nuts and seeds. Fiber promotes healthful flora in the gut, keeps food moving efficiently through the digestive tract, and binds and transports excess bile out of the system so it is not inappropriately reabsorbed by the liver. When it comes to produce, bucking the current trend, Dr. Rubman believes that it is more important to buy fresh, ripe fruits and vegetables in season rather than organic produce. Environmentally stressed (by viruses, competition from other species, etc.) plants grown "organically" can create produce that is much more toxic than any that are commercially fertilized. Just make sure that the outer covering is intact and not degraded in any way.

Cut back on exposure to toxins. Among other things, this means alcohol, sugary foods, white flour and other refined carbohydrates (white bread, white rice, pasta, etc.), processed foods and beverages that contain high-fructose corn syrup and trans fats, fried foods, fast foods and excessive consumption of red meat. Because of mercury content, go easy on large ocean fish such as swordfish and tuna, eating them at most twice a week. (Pregnant women and young children should avoid consuming them more than twice monthly.)

As far as drugs go, keep in mind that even common over-the-counter medications can harm the liver when taken in excess. Notably, acetaminophen overdose is the second largest cause of liver transplants in the US. Take on other toxic exposures one by one. For example, if your tap water is problematic, opt for bottled water instead. (Dr. Rubman's favorite: Electrolyte-packed Gerolsteiner.) Also be careful what you breathe -- paints, pesticides, gasoline, etc., are also toxins.

Pump up your digestion. For optimal digestion, it's essential to chew food thoroughly and avoid excess liquids with meals. (Dr. Rubman recommends drinking the minimum amount of liquid with meals required to keep your mouth from feeling too dry in order to avoid diluting your saliva.) You also should vary your diet and eat real meals instead of grazing, advises Dr. Rubman. These strategies will help you maintain optimal stomach acid levels, which will in turn facilitate more efficient breakdown of food during digestion. It also helps to consume about eight glasses of purified or spring water daily (however, not with meals, in order to avoid diluting stomach aid).

Consider supplements.

Vitamin B-12. Ask your health-care professional to assess your B-12 level. Many Americans are deficient in this nutrient, which the liver requires for optimal function. If this is the case, Dr. Rubman recommends sublingual B-12 pills, either hydroxycobalamine or methylcobalamine, which are equally as effective as and less expensive than B-12 shots. (Avoid cyancobalamine, which is poorly absorbed.) B-12 should be taken under a doctor's supervision.

Dandelion and burdock. These bitter herbs stimulate the release of salivary and gastric juices, says Dr. Rubman. They also help the liver bind and remove toxins, and they promote the production of bile to stimulate digestion.

Milk thistle. This botanical contains the chemical flavonoid silymarin, which decreases the liver's retention of toxins. Choose a reputable brand such as Eclectic, advises Dr. Rubman, and try it for 10 days to two weeks. If you find that you feel better, a typical milk thistle regimen consists of four weeks on, two weeks off.

Glucomannan. Made from konjac flour, this soluble dietary fiber helps stimulate the conjugation of cholesterol to bile and decrease the intestinal absorption of cholesterol. According to Dr. Rubman, natural glucomannan can lower cholesterol more quickly, efficiently and safely than popular statin drugs, such as atorvastatin (Lipitor).

Using these simple strategies, you can empower your liver and gastrointestinal tract to protect your body from toxins and achieve optimal health, says Dr. Rubman. When you give your body what it needs to operate -- a healthful, wholesome diet, regular exercise, a minimum of toxic exposures -- the rest takes care of itself.

Be well, Carole Jackson, Bottom Line's Daily Health News, July 3, 2006

Sources:

How to Protect Your Liver

Andrew L. Rubman, ND, adjunct professor of clinical medicine, Florida College of Integrative Medicine, Orlando, and director, Southbury Clinic for Traditional Medicines, Southbury, Connecticut.