The liver is often referred to as the body's filter. It plays a key role in keeping us healthy by breaking down toxins, producing bile for digestion, and storing energy. In today’s world, where we battle pollution and unhealthy food choices, it’s vital to give our liver some extra care. Instead of turning to drastic detox diets, there are gentle ways to support liver health. This guide highlights eight effective and practical methods to detox your liver naturally.

Symptoms Your Liver Needs Support

• Grey circles under or around the eyes

• Bloodshot eyes

• PMS symptoms

• Menopause symptoms

• Blood sugar imbalance

• Under conversion of T4 to T3

• Liver disease

• Itchy skin, hives, or other rashes

• Waking up with night sweats

• Hormone imbalance

• Chemical sensitivity

• Dark spots on the cheeks and/or around the eyes (commonly known as liver spots)

• Nausea

• Estrogen dominance

When the liver is congested or over-burdened with too many toxins, it is not able to metabolize or process excess hormones like estrogen. Then we start to see symptoms of "estrogen dominance" in women especially in their teens, 20s, and 30s.

These symptoms should not be ignored. They are a sign that our liver is congested and needs support. While our liver is designed to detoxify, when it is overwhelmed with too many toxins, it becomes congested or "backed up". Just like an air filter needs to be cleaned out or replaced every few months so it can continue to filter and do its job well, the liver works similarly.

In today’s world, it’s very hard to avoid toxins altogether. They are in our food, clothing, skincare, body care, cleaning products, perfumes, candles, the workplace and more.

Juice Cleanse?

I don't recommend doing a juice cleanse because juices don’t contain any fats. We need fats in our diet to help excrete the toxins through bile. If you really want to do a juice cleanse then make sure you add in a healthy fat like raw milk, egg yolk, avocado, or grass-fed butter.

Remember that detox is a process that takes times and not a one time fix or solution. It’s best to incrementally change some of your daily habits to enable your liver to function at its optimum capacity over time.

1. Reduce Your Stress

I know this is always easier said than done. But it is important to find ways to reduce your stress and slow down your pace. Detox is initiated by the parasympathetic nervous system or rest and digest stage. If we are experiencing chronic stress or constantly in the fight or flight response (sympathetic nervous system), it makes it difficult for the liver and other detox organs to do their job. Try box breathing as a way to lower your heart rate and calm your nervous system. Humming and tapping is another easy tool.

2. Let Go of Anger or Grudges

This is another suggestion that it easier said than done but unresolved anger or bitterness can actually burden our liver and prevent it from detoxing fully. This may be due to the fact that a stressed mind in the fight or flight response shuts off or slows down the liver and focuses on other body systems like breathing, heart rate and blood pressure.

3. Reduce Sugar Intake

Try to keep sugar intake to 20-30g a day or less (this does not include carbohydrates from fruit, vegetables, soaked grains, raw dairy, etc.). Eating too much sugar makes it harder for the liver to do its job and is one of three organs responsible for blood sugar balance.

4. Eat Healthy Fats

Getting animal-based healthy fats helps provide the body with plenty of vital nutrients to support the liver. A few of my favorite sources are: wild-caught salmon, grass-fed butter, ghee, tallow, duck fat, pastured eggs, and raw dairy. Of course, avocados and cold-pressed olive oil are good too. These fats have been shown to possess anti-inflammatory properties and can protect the liver from damage effectively.

5. Eat Organ Meats

Have you heard of like supports like? Eating organ meats like beef liver 1-2 times a week also provides the body with nutrients the liver needs to function well. My favorite beef liver is from Perfect Supplements (use discount code bewellshel), a great option if you don't like the taste of liver.

6. Limit Alcohol Consumption

Alcohol can have a significant impact on liver health. While moderate consumption is generally safe, excessive drinking can lead to serious liver damage.

Reducing or eliminating alcohol can greatly improve liver detoxification. A useful approach is to establish two or three alcohol-free days each week to begin easing your intake. If you do drink, make sure that it is not consecutive days in a row and take glutathione before going out.

7. Try Castor Oil Packs

Do a castor oil pack over the liver 3-4 times a week. This is a gentle and effective way to decongest the liver and lymphatic system. (This is not recommended if you have an IUD, during menses, or when pregnant or breastfeeding.) It is a great option for teen girls and boys as well.

9. Prioritize Quality Sleep

Sleep is a cornerstone of health that directly affects liver function. During sleep, your liver goes into repair mode, handling many detox processes.

Strive for 7-9 hours of sleep every night. Creating a consistent sleep routine and a calming bedtime environment can improve sleep quality, which in turn supports a healthier liver.

10. Try Beet Kvass

Drink a small glass of beet kvass first thing each morning. This tonic is great for the liver and simple to make.

Ingredients

• 3-4 small raw beets or 1 large raw beet, cut into 2-inch pieces

• 1 tablespoon of sea salt

Instructions

1. Place the beets in a 2 quart glass pitcher. Cover with water and stir in the sea salt. Cover with a clean cloth and place in a dark cool place for 3 days. After 3 days, remove the beets and store the kvass in the fridge. It will keep for about 2 weeks.

Consider Herbal Supplements

Certain herbs have been shown to support liver health. Milk thistle, turmeric, and artichoke are regarded as beneficial for protecting liver cells and enhancing detoxification. My favorite one is found by Perfect Supplements and combines all three of these (use discount code bewellshel).

Before adding any herbal supplements, consult with a healthcare professional to make sure they align with your health goals and circumstances.