Addressing Fatty Liver and Detoxification

Introduction

Fatty liver disease, or steatohepatitis, is a condition that affects millions of people in the United States and around the world. It occurs when excess fat accumulates in liver cells, causing inflammation and cellular damage. Fatty liver disease primarily manifests in two forms: one that is nonalcoholic in nature, known as NAFLD, and another that is associated with alcohol consumption, referred to as AFLD. NAFLD is more common and is associated with risk factors such as obesity, type 2 diabetes, high cholesterol, and metabolic syndrome. AFLD is caused by excessive alcohol consumption and can lead to cirrhosis and liver failure. Both types of fatty liver disease can have serious consequences for health and quality of life. However, many people are unaware of these conditions or potential ways to identify, prevent, or treat it. In this chapter, we will discuss the causes, symptoms, diagnosis, and management of fatty liver disease. We will also explore the process of detoxifying and cleansing your liver, which is an essential organ that performs many vital functions for the body. We will explain why it is important to take care of your liver and how you can do so through nutrition and physical activity.

What is fatty liver disease?

Fatty liver disease is an umbrella term that encompasses both non-alcoholic fatty liver disease (NAFLD) and non-alcoholic steatohepatitis (NASH)⁵. In general, fatty liver disease is a condition in which fat builds up in the liver and could possibly cause inflammation. Typically, a healthy liver contains a range of 5 to 10 percent of fat. As individuals gain weight fat also accumulates in the liver.. When there is fat accumulation in the liver, coupled with inflammation the term steatohepatitis is used.

Fatty liver disease exists in different forms. Non-alcoholic fatty liver disease (NAFLD) refers to having fatty liver disease not related to the consumption of alcohol. NAFLD at this stage refers to having fat infiltrated in the normal liver tissues but with no inflammation. Contrary to NAFLD there is nonalcoholic steatohepatitis (NASH). NASH refers to having fat infiltrated in normal liver tissue but has not yet caused significant damage to the liver cells, or excessive adverse function of the liver.. Another form is called alcoholic liver disease¹. This liver disease refers to the accumulation of fat in the liver as a result of heavy drinking or alcoholism. It is estimated that 5 percent of the population in the United States have this form of liver disease³.

A liver function test (LFT) is a blood test used to help diagnose and monitor liver disease or damage. The test measures the levels of certain enzymes and proteins found in the individual’s blood. However, this type of test can not differentiate between NAFLD and NASH. A liver biopsy is often the only test that can distinguish and prove a diagnosis for NASH, however other imaging may also be helpful-such as ultrasound or CT scanning. A biopsy will show any signs of fibrosis at earlier stages which could potentially lead to liver cirrhosis.

Patients with more advanced lesions of NASH are at risk for developing scar tissue in the liver. This scar tissue is referred to as fibrosis, which can eventually progress to cirrhosis and end-stage liver disease. Once the liver has become cirrhotic the only option of treatment would be a liver transplant. Because this condition is particularly due to the involvement of excess alcohol consumption, it is referred to as alcoholic liver disease.

Twenty years ago, fatty liver disease was not a common indication that a liver transplant would be needed, however, due to the increase in sedentary lifestyle and obesity in individuals, NASH is now a common reason for individuals to get liver transplants. Even in the absence of cirrhosis, long-term conditions of NAFLD/NASH increase the chance of developing liver cancer.

What is the liver and its function?

First, we must establish what is the function of a liver in order to understand how fatty liver disease impairs its function.

The liver is classified as part of the digestive system. It is the largest solid organ in the body. The entire organ is located below the lungs in the right upper abdomen. The function of the liver consists of detoxification, protein synthesis, storage of glycogen, blood clot regulation, and production of chemicals that help digest food⁵. The liver performs more than 500 essential functions to keep the human body in homeostasis.

The liver provides major functions such as bile production, fat metabolism, carbohydrate metabolism, vitamin and mineral storage, protein metabolism, blood filtration, and immunological functions- and is responsible for the first pass detoxification processing of chemicals..

The liver is the only visceral organ that can regenerate. This liver can regenerate so long as there is a minimum of 25 percent of viable tissue remaining⁵. This organ can regrow to its previous size and ability without losing any of its functions during the growth process.

Hence, the question: why does fatty liver disease cause the liver to lose all its function if it can self-regenerate?

What causes fatty liver disease?

⁵ Image was obtained from Cleveland Clinic

Fatty liver disease develops when your body produces too much fat or doesn’t metabolize the fat efficiently and properly. Consequently, the excess fat is stored in liver cells where it accumulates hence fatty liver disease.

Individuals tend to develop fatty liver if they have certain health conditions such as:

• Diabetes
• High cholesterol
• Obesity
• Insulin Resistance
• Certain medication use
• Any metabolic condition that impairs the body from metabolizing fat in the proper manner
• Alcoholism

Studies have shown that there is a direct correlation between excess body weight and insulin resistance. In overweight and obese individuals, adipose tissue tends to release increased amounts of non-esterified fatty acids, glycerol, hormones, pro-inflammatory, and cytokines; all of which play a factor in the development of insulin resistance⁸.

Additionally, an individual’s nutritional consumption plays a major factor in the development of such a condition. When the liver is not metabolizing fats properly, when an individual consumes foods high in fats, particularly unhealthy fats, the liver will only be able to metabolize a limited quantity and the isstored in liver cells.

One of the liver’s primary functions is detoxification. When an individual consumes anything potentially toxic, such as alcohol or medications, the liver’s function is to filter the substance from the blood. This process is called the first-pass effect (or Phase I detoxification) in terms of medication and in terms of alcohol, it’s known as alcohol dehydrogenase (ADH).

Although some medications can alleviate an acute or aid in a chronic condition, your liver can become damaged. Some medications such as statins can increase the levels of liver enzymes and cause liver damage. Although the damage can be minor, when using some medications in the-long term it can lead to significant liver damage.

. Chronic use of some medications, drugs, and alcohol can lead to the buildup of scar tissue in the liver. This scar tissue replaces normal healthy hepatic cells which lead to impaired liver function. Once scar tissue has buildup in excess, the liver becomes cirrhotic and the only course of treatment is a liver transplant as the liver loses full functionality.

What separates NAFLD and NASH is whether there is inflammation. When fat accumulates in the liver and causes inflammation, the inflammation creates scar tissue known as fibrosis.

Liver fibrosis occurs after an individual experiences injury or inflammation in the liver. When the liver experiences such chemical or physical trauma the hepatic cells (liver cells) stimulate wound healing. During the wound healing process, excessive amounts of protein such as collagen and glycoproteins build up in the liver. After continuous and repetitive repair of the liver cells, the cells are no longer able to repair themselves thus leaving scar tissue or fibrosis. Eventually, if left untreated liver fibrosis can lead to liver cirrhosis which in turn can become hepatic cancer or a fully nonfunctional liver, regardless of the fact that the liver can regenerate.

Who can get fatty liver disease?

In general, anyone has the potential to develop fatty liver disease under the right conditions. However, some groups of individuals are more prone to developing these conditions than others. Those who have a high probability of developing fatty liver disease meet one or more of the following criteria¹²:

• Obese with high levels of belly fat: Obesity is a condition where a person has accumulated so much body fat that it might have a negative effect on their health. If a person’s body weight is at least 20% higher than it should be, they are considered obese. If the fat is concentrated around the abdomen, it’s known as abdominal obesity or belly fat, which is linked to an increased risk of heart disease, type 2 diabetes, and other conditions.
• Hispanic or Asian: These are ethnic groups. Hispanics are people from or with ancestors from Hispanic America and Spain. Asians are people from or with ancestors from Asia.
• Have diabetes, high blood pressure, or high cholesterol: These are all health conditions. Diabetes is a condition that impairs your body’s capability to generate or utilize insulin. High blood pressure, or hypertension, occurs when your blood pressure increases to unhealthy levels. High cholesterol means you have a lot more cholesterol in your blood than you need.
• Suffer from obstructive sleep apnea: Obstructive sleep apnea is a potentially serious sleep disorder in which breathing repeatedly stops and starts during sleep.
• Women who have lost their menstruation due to menopause: Menopause is the time that marks the end of a woman’s menstrual cycle. It’s identified when a woman has not had a menstrual cycle for 12 months.
• Individuals taking certain medications or steroids: Some medications and steroids can cause side effects, including weight gain, changes in mood, and other health complications.
• Alcoholics or heavy drinkers: Alcoholism, also known as alcohol use disorder (AUD), is a broad term for any drinking of alcohol that results in mental or physical health problems.
• Those over the age of 40: This refers to individuals who are aged 40 and above.
• Metabolic syndrome: Metabolic syndrome is a cluster of conditions that occur together, increasing your risk of heart disease, stroke, and type 2 diabetes.
• Polycystic ovary syndrome: Polycystic ovary syndrome (PCOS) is a hormonal imbalance frequently seen in women during their childbearing years.
• Hypothyroidism: Hypothyroidism is a disorder where the thyroid gland fails to generate sufficient thyroid hormones.
• Hypopituitarism: Hypopituitarism is a rare disorder in which your pituitary gland either fails to produce one or more of its hormones or doesn’t produce enough of them.

Signs and symptoms of fatty liver disease

For much of the population with NAFLD or NASH, symptoms may not be apparent, or symptomatic. However, some people experience fatigue, malaise, and intermittent right upper abdominal discomfort or pain⁴.

However, most individuals are not aware of having such a disease unless symptoms start manifesting. According to current studies published in The Lancet, an estimated 6 to 7 percent of the world’s population are unaware they have liver fibrosis due to no manifestation of any clinical signs or symptoms. On the other hand, some individuals become aware of the disease due to having lab work, specifically a liver function test also known as an LFT.

When an individual starts to notice manifested signs or symptoms the liver is in its fibrotic, pre-cirrhotic, or cirrhotic phase. When the liver enters its cirrhotic phase, the individual may experience the following symptoms²:

• Lack of appetite
• Abdominal pain or a feeling of fullness in the upper right quadrant
• Accumulation of fluid in the legs or abdominal area known as edema
• Jaundice
• Nausea
• Unexplained weight loss
• Weakness and fatigue

Like high blood pressure, fatty liver disease is a silent killer⁴. Because there are few signs or symptoms that manifest, it often isn’t until it is too late, that the liver has an extensive amount of damage from the scar tissue known as fibrosis.

Reversing fatty liver disease

As of right now there is no known medication for the treatment of fatty liver disease. Some doctors may prescribe medication to control the underlying condition that worsens fatty liver disease. Because fatty liver disease is an outcome from an underlying condition then the best course of action is to treat the underlying condition versus the symptom.

Most medical professionals advise weight loss and avoidance of alcohol in order to control and treat fatty liver disease. Most doctors advise patients to take their medication for their underlying causes, as prescribed and to adhere to the regimen. All in all, the advice the healthcare provider gives the patient is beneficial but how will the patient execute this regimen of weight loss if there is no foundation behind it? If a patient has developed an unhealthy eating habit how can the doctor expect change when there has been no foundation laid for the patient to know how to lose the weight?

Saying to lose weight is one thing,taking the necessary actions to do so is another. Yes, a doctor can say eat right and exercise but truly how effective is that advice if the patient is not aware of what they should or should not eat or what type of activity is suitable for them?

An issue with Westernized culture, and medicinal practices is that both medicine and lifestyle habits have changed drastically over the past half-century. . The concept of medicine initially was to educate the patient to make lifestyle changes that would aid them in their health and not need to frequently come back to a doctor or a practitioner. To educate them on the do’s and don’ts in order for them to maintain a healthy lifestyle free of medication. To take proactive measures that would prevent them from further ailments. Western society has become so dependent on the use of medication due to many factors, including direct to patient drug advertising, lack of education in the preventive healing arts, and the general lack of education of the public about healthy diet and lifestyles. Through personal experience, I have learned that medicine is more along the lines of learning how to administer medication rather than curing the patient.

Alleviating the symptom does not cure the problem, but rather covers the culprit of the illness. A symptom is not the cause of the illness but rather a manifestation of your body informing you that something is wrong, hence the underlying condition. Medication should not be the cure but rather the band-aid that helps prevent the spread of the illness⁸. True medicine is a scientific approach, one in which nutritional values and healthy habits keep the body and mind free of ailment.

Approaching fatty liver disease in a scientific manner

Thomas Edison once stated, “The doctor of the future will give no medicine, but will interest his patient in the care of the human frame, in diet and in the cause and prevention of disease.” To this day we are yet to have reached a full understanding of the human body. But what is known is that when it comes to metabolic disease, nutrition is key to the prevention and reversal of such conditions. It was once told to me by my personal doctor, Dr. Fritz Razvi, that nutrition is 85 percent of the battle, and physical activity is 15⁷.

Breaking down the concept of what fatty liver disease is, we know that it is primarily the liver storing excessive fats due to not being able to metabolize fats properly. This leads us to address two issues. The first issue is that the liver has an impaired function which is not allowing the fats to be processed properly. The second issue is that there is an excessive consumption of fats (or toxicants) which leads one to assume that either a) the individual has unhealthy eating habits and/or b) the individual has a sedentary lifestyle where the consumption rate is higher than that of caloric output.

In order to restore the liver’s function and health we must first address the nutritional aspect. That is, change the nutritional content that is being consumed to one that will still provide the necessary nutritional values for the individual but restore balance back to the liver.

Rehabilitating the liver through means of nutrition

Eliminating unhealthy fats

Research indicates that high levels of saturated fats found in calorie-rich food have an immediate effect in altering the functionality of the liver⁸. These effects are similar to the abnormalities seen in people with severe metabolic diseases. As we know fatty liver disease is an accumulation of excessive fats in the liver. That means the first part of the process is the identification and elimination of all unhealthy fats, which include both saturated and trans fats. By eliminating these fats, we are now stopping the excess fat from reaching the liver. However, fats are essential in order to maintain a healthy body. The proper types of fats that are to be consumed are monounsaturated fats and polyunsaturated fats.

Good sources of monounsaturated fats are:

• Avocados
• Olives
• Nuts such as almonds, pecans, and cashews
• Canola, olive, and sesame seed oil

Good sources of polyunsaturated fats are:

• Sunflower and pumpkin seeds
• Flaxseed
• Walnuts
• Fatty fish such as salmon or tuna (those high in Omega-3)
• Tofu
• Soybean oil

It may sound contradictory as to why replace one fat with another if the common objective is to reduce the intake of fat in order for it to not accumulate in the liver. However, by replacing unhealthy fats with healthy fats we reduce oxidative stress and improve liver function⁹.

Reducing or eliminating simple carbohydrates

Fats are not the only factor that affects the liver. Other nutrients, such as carbohydrates are converted into glycogen in the liver. Excess amounts of glycogen are stored in the liver and converted into triglycerides. However, not only do carbohydrates cause further accumulation of liver triglycerides but also increase systemic insulin resistance in individuals.

There is a direct correlation between high insulin resistance and fatty liver disease. Insulin resistance is when the cells in your muscles, fat, and liver are no longer responding to the insulin created by the pancreas⁸. Over time, the pancreas, in an attempt to maintain the body in homeostasis will create more insulin which eventually leads to insulin resistance syndromes such as diabetes. This contributes to the development of fatty liver by impairing the ability of insulin to suppress lipolysis, leading to increased delivery of fatty acids to the liver⁸. These fatty acids in turn increase oxidation in the liver thus increasing the stress and damage to the hepatic cells.

Carbohydrates are necessary macronutrients required in order to sustain a healthy life,however not all carbohydrates are healthy. There are two main types of carbohydrates, simple and complex. Simple carbohydrates are broken down quickly by the body to be used for energy. These carbohydrates are unhealthy due to causing sugar spikes and although they from producing energy not having much nutritional value. Contrary to simple carbohydrates there are complex carbohydrates which are known as healthy carbohydrates. Because they are higher in fiber and in nutritional value, they are slower to digest. This makes it beneficial as they do not create high sugar spikes. It is said that a meal should consist of 75 percent complex carbohydrates, specifically leafy greens. Examples of complex carbohydrates are:

• Leafy greens: kale, spinach, romaine lettuce
• Cruciferous vegetables: broccoli, cabbage, collards, cauliflower
• Berries: strawberries, blueberries, mulberries

Leafy greens, cruciferous vegetables, and berries are high in antioxidants, which in turn helps reduce oxidative stress throughout the body, including the liver. The reduction of oxidative stress in the liver allows it to function optimally, and reduce inflammation.

Eliminating fatty proteins

Proteins are also one of the essential macronutrients. In fact, protein is the most important macronutrient, as we utilize and break down our muscles and connective tissues and with everyday wear and tear. In order to repair this damage, we must consume an adequate amount of protein.

^{15 Chart showing correlations between animal fats and cancer}

Like fats and carbohydrates, proteins also have healthy and unhealthy forms. However, for proteins we generally refer to unhealthy proteins as fatty proteins and healthy proteins as lean proteins. When consuming fatty proteins, the excess fat in the protein converts into triglycerides in the liver¹¹. However lean proteins in moderate quantities have been shown to assist the liver in repairing itself. It is said that the average adult male should consume at least 56 grams of protein per day versus the average adult woman, about 46 grams of protein. However, protein cannot only be obtained from animal products, but also from plants.. Below are some examples of proteins that aid with the maintenance and reparation of cells, including the liver::

Lean animal protein:

• White fleshed fish
• Lean beef (90/10)
• White meat poultry
• Eggs and Egg whites
• Plain Greek yogurt

Lean plant-based protein:

• Beans, peas and lentils
• Mushrooms
• Broccoli
• Lite Tofu
• Peanuts and almonds
• Quinoa
• Hemp seeds
• Spinach
• Kale

Though animal protein aids with the repair of muscle tissue and the liver it also can cause inflammation due to the saturated fats that the meats contain⁶. For this reason, plant-based protein is better than that of animal-based. Plant-based protein does not produce inflammation as there are high antioxidants that eliminate free radicals that produce inflammation. An overall objective is to reduce the consumption of fatty foods and reduce inflammation, for the maintenance of optimal liver function..

Promoting an active lifestyle

According to the Centers for Disease Control 15 percent of adults live a sedentary lifestyle³. This sedentary lifestyle is one of the leading causes of obesity and metabolic diseases. When looking at the pathology of fatty liver disease we know that this excessive fat is being stored in the liver.

Studies have shown that exercise decreases fatty acid synthesis and prevents mitochondrial and hepatocellular damage through a reduction of the release of damage-associated metabolism 10. By exercising, one decreases the stress on the liver and burns excessive fat that in turn, reduces inflammation. Studies have shown that aerobic exercise can reduce the amount of fat in the liver and lower inflammation¹⁵.

Remaining physically active is essential in both the reversal and prevention of fatty liver disease. Studies show that with a minimum of 30 minutes of exercise a day for five days, individuals lose an average of 2 pounds of fat when in combination with dieting. In a landmark study conducted by Harvard University, individuals who lost 10 percent of their body weight reduced their liver fat in such a significant way that inflammation in the liver was resolved¹⁰.

A key to become and remain active is to set realistic expectations. One should think in terms of long-term goals versus short term goals. When one sets long-term weight loss goals, they are more prone to keep the weight off and lose more. When setting unrealistic expectations one can become disappointed if they fail which can lead to the reversion to old habits, and once again develop diseases.

Nutritional revolution

Consistently repeated studies have shown that nutrition is a key to the reversal of various metabolic conditions, from fatty liver disease to diabetes. As medicine evolved, we forgot the simplicity of how nutrition impacts us as humans. Medicine began to depend on what was man-made and not on what the earth provides us, nor on what the body consumes. Studies have shown that healthcare providers who implement nutritional values and educate patients have a high success rate at curing the patient rather than solving a symptom. It’s hoped that one day healthcare providers will consider nutrition an essential component of the prevention and treatment of diseases and disorders..

What is Liver Detoxification?

Maintaining a healthy liver is of the utmost importance, for overall health. Along with the benefits of having a healthy liver are contingencies. Detoxing and or cleansing your liver is now easier to accomplish considering the information that we can access via the web, and from thorough providers.. With the help of a phone app, we can keep track of how much we eat, move, sleep, mood states, quality of caloric reduction, etc.. We are living in a time where technology is constantly evolving, and certain aspects of it, such as biohacking and health monitoring, can seriously benefit overall health.

If you have a serious interest in liver health, there are a couple of things you should understand about cleaning/detoxing your liver.

1. What are toxins in the body?

Toxins are any substance that can poison the body or lead to a number of negative health effects. It can be hard to know which substances are toxic to the body and pose a real threat because of the broad definition of ‘toxin’ or ‘toxicant’, or ‘xenobiotic’.. There are many types of toxins but, the Global Healing Center generally refers to toxin as “all the chemicals, metals, artificial food ingredients, pesticides, and poisons that cause the body serious harm.” To further explain what toxins are and their effect on the body, Cara Hebert (2016) categorizes toxins into three types: internal toxins, external toxins, and toxic behaviors.

1. Internal Toxins

The body is constantly at work burning energy to replace dying cells and rebuild tissue. In the process, the body naturally produces waste or internal toxins that must be broken down, recycled, and eliminated (Hebert, 2016). The real danger arises when the amount of waste rapidly increases and is not metabolized or excreted, resulting in the build-up of toxins. This accumulation of toxins can cause serious harm and contribute to metabolic disorders,, forcing the body to work harder and spend more energy on what are supposed to be straightforward functions.

Signs of built-up internal toxins include

• Chronic infections such as chronic sinusitis or dysbiosis in the intestinal tract.
• Allergic reactions. The most common delayed sensitivities are to gluten, dairy, eggs, and corn.
• Elevated liver enzymes.
• Liver health issues, including brain fog, abdominal pain, digestive dysfunction, etc.

1. External Toxins

External toxins refer to any toxic substance outside of the body that can be absorbed or ingested (Hebert, 2016). Think of the crucial work the body does in metabolizing its internal toxins. Now imagine overwhelming the body with un-natural and potentially dangerous environmental or occupational toxins. The list of these toxins is in the tens of thousands, as they are ubiquitous in our environment.. Some examples of external toxins include:

• A diet rich in GMOs and high fructose corn syrup
• Environmental pollutants such as air pollution
• Heavy metals
• Excess mercury (found in fish) and lead
• Mold
• Contaminated food and water
• Chemicals generally found in household cleaners
• UV radiation
• Occupational exposures
• Electromagnetic fields
• Radiation

1. Toxic Behaviors

One class of ‘toxins’ that is widely overlooked, as it is not a food substance or chemical, are actions and behaviors that can lead to increased toxins. Many people may not even realize that some of our everyday, minor behaviors can cause serious harm to our bodies. Examples of these toxic behaviors include:

• Excessive stress – According to a report in 2015, “Stress in America” by the American Psychological Association, stress can be extremely harmful and can lead to overeating, an unhealthy diet, and mental health issues.
• Excessive use of smoking,alcohol, and other recreational drug use.
• Lethargy.
• Lack of self-control, manic behavior, isolation.
• Not having good sleep hygiene. (Scientists suggest that adults should get at least seven to eight hours of uninterrupted sleep per night).
• Irregular,little ,to or exercise.

1. The Body’s Natural Detox Systems

Now that we have a better understanding of what toxins are, and risk factors of high levels of toxins in the body, we can review the idea of a detox and its importance- by examining the body’s natural detox systems. Several organs are involved with detoxification, however, the two primary organs responsible for eliminating waste or toxins from the body are the liver and the kidneys. The liver uses a two-step process (Phase I and Phase II), and is your body’s first general line of defense against toxin buildup. Primary detoxification goals are to convert fat-soluble toxins into water-soluble toxins for excretion. “The purpose of a detox diet is to support your liver and kidney functions in order to prevent any sort of imbalance or buildup” (Hebert, 2016).

1. Detox Diet Tips

A major key to resetting and optimizing your health is continuously making educated and healthier choices regarding your food choices and lifestyle behaviors, until they become your daily routine. A natural detox diet is effective because natural detox foods contain molecules that bind to toxins and help to carry them out of the body. The following detox program involves removing ‘junk’ foods and increasing the intake of nutritious whole foods, along with a few specific and powerful detox foods and healthy behaviors.

There are numerous natural detox diets out there, but Rachel Link, MS, describes some basic rules to follow with every plan.

• Aim for a sugar-free diet by removing sweets and switching sweetened beverages like sodas to water, unsweetened tea, or detox drinks. A detox drink can be any juice, tea, or smoothie made with no added sugar and organic ingredients that have detoxification properties (Group, 2017).
• Some popular detox drinks include dandelion root tea, lemongrass tea, green tea, all-natural lemon juice, green juices/smoothies, and most importantly water.
• Another common detox drink is a “special concoction, such as one made with lemon, maple syrup, and cayenne pepper” (Madden, 2012).
• Cut all heavily GMO, processed, and refined foods such as pre-packaged snacks, and store-bought baked goods.
• Instead of processed meats, use organic, uncaged, grass-fed, and wild-caught meats and fish..
• Increase the amount of whole ingredients and raw foods in your diet. Examples of these are fruit &vegetable smoothies with green apples, celery, carrot, lemon, beat, and whole grains. Grapefruit and other citrus fruits, as well as chia seeds and nuts, work well to cleanse the body.
• Move away from salt and heavy sodium foods to natural healing herbs and spices.

II. Low-carb dieting

One of the most seemingly difficult tasks humans struggle with is watching what they put in their bodies. Sure we all say we’re going to start our new diet to eat healthier this year and even go to the gym more often. But genuinely, changing what you eat is the harder task of the two. The great thing about modern technology is that now we have an abundance of resources to gather nutritional information. From knowing how many calories are in a snack, to calculating how many steps we took in a day. Keto happens to be the latest trend in dieting that not only allows the user to eat what they need. But also reducing the intake of carbs and fatty calories intake.

Here is what a typical meal plan looks like when dieting with Keto.

Monday

• Breakfast: Two eggs fried in pastured butter served with sautéed greens.
• Lunch: A bun-less grass-fed burger topped with cheese, mushrooms, and avocado atop a bed of greens.
• Dinner: Pork chops with green beans sautéed in coconut oil.

Tuesday

• Breakfast: Mushroom omelet.
• Lunch: Tuna salad with celery and tomato atop a bed of greens.
• Dinner: Roast chicken with cream sauce and sautéed broccoli.

Wednesday

• Breakfast: Bell pepper stuffed with cheese and eggs.
• Lunch: Arugula salad with hard-boiled eggs, turkey, avocado, and blue cheese.
• Dinner: Grilled salmon with spinach sautéed in coconut oil.

Thursday

• Breakfast: Full-fat yogurt topped with Keto granola.
• Lunch: Steak bowl with cauliflower rice, cheese, herbs, avocado and salsa.
• Dinner: Bison steak with cheesy broccoli.

Friday

• Breakfast: Baked avocado egg boats.
• Lunch: Caesar salad with chicken.
• Dinner: Pork chops with vegetables

Saturday

• Breakfast: Cauliflower toast topped with cheese and avocado.
• Lunch: Bunless salmon burgers topped with pesto.
• Dinner: Meatballs served with zucchini noodles and parmesan cheese.

Sunday

• Breakfast: Coconut milk chia pudding topped with coconut and walnuts.
• Lunch: Cobb salad made with greens, hard-boiled eggs, avocado, cheese, and turkey.
• Dinner: Coconut chicken curry.

Along with following this type of meal plan. There are certain foods that are replaced or eliminated altogether. Food rich in carbs is to be avoided, such as bread and baked goods, sweets and sugary foods, sodas and juices, starchy vegetables, and most importantly, beer and sugary drinks! I know that last one took the breath out of me too. Anyways, by following a low-carb diet, you not only allow your body to burn the excess fat stored in your body but also begin to detoxify your liver.

III. Movement/Exercise

Exercise helps the body’s organs of elimination to function optimally simply by getting them going. Moving the body helps to circulate both blood and lymph. The more they circulate, the more the liver and lymph nodes can do the job of cleansing and purifying the blood and lymph. The digestive system works well and more regularly with consistent exercise. When you exercise you breathe deeply with your lungs. The oxygen that you breathe in travels through the blood to the brain and muscles. The lungs increase their capacity as the heart muscle grows stronger, and they produce and give off carbon dioxide as a waste product of aerobic exercise. The skin is cleansed from the inside out by the cleansing process of perspiration. Many toxins can be eliminated through the skin by sweating. Common movement and exercise of an aerobic nature are great for the detoxification of your body.

Aerobic Exercises

-Running (Monday-Thursday) 1 hour

-Swimming(Saturday & Sunday) 1 Hour

-Walking (Every Day) 1 hour

-Bicycling(Friday) 1 Hour

Dancing (Friday-Sunday) 1 Hour

If followed closely and routinely an hour of movement with any of the exercises listed above, or others, can help you detoxify your body. This will help on your journey to detoxifying your liver.

IV. Juicing

Perhaps the most exciting part of a detox is the new foods that your body will be exposed to and digesting. Avoiding juices with preservatives and high sugars is key. This means getting the most out of your fruits and vegetables. Juicing is an easy way of approaching healthy alternatives to everyday sodas and teas. Below are listed the added benefits of juicing and recipes that’ll promote a healthy liver.

Beet – This deep-burgundy beauty is a detox diva. With loads of betaine to flush the liver and bring down homocysteine levels, beets help reduce the risk of cardiovascular disease, aiding brain function, and stabilizing mood. Since beets optimize the red cells’ utilization of oxygen they’re very helpful to endurance athletes. There are also numerous minerals in beets including calcium and magnesium.

Carrot – A relative of parsley and celery family, carrots contain loads of life-extending carotenes and minerals. This vegetable helps lower cholesterol, too, and alleviates skin conditions like psoriasis and eczema, all while enhancing the respiratory system’s resistance to infection. A great source of vitamin A, carrots also contain the magical antioxidant glutathione, which protects against free radical damage, and B vitamins, potassium, magnesium, and phosphorus. Carrots fuel the production of white blood cells and enhance their performance, and are a great immune booster. These brilliant orange roots also deliver powerful anti-inflammatory agents, helping to relieve the symptoms of rheumatism and arthritis. potassium, iron, copper, and sodium. On the thermic side, this is a “neutral” food, neither warming nor cooling, which makes it an ideal all-season cleanse candidate.

Apple – Tasty, able to break down toxins, lower cholesterol, and enhance digestion, this fruit is a popular, versatile, and cost-effective go-to for juices. With phytonutrients, powerful antioxidants like quercetin, vitamin A (in the peel), vitamin C, and significant potassium, apple is a prime detox food that’s available year-round. As an aid to cleansing, apples’ high pectin content provides a great bowel regulator, able to slow the colon down or speed it up, as the body needs.

Lemon – This alkalizing tart tamer is a potent detoxifier and natural antibiotic that improves liver function, relieves constipation, and can help dissolve kidney and gallstones. High levels of vitamin C help boost immunity and alleviate symptoms of osteoarthritis and rheumatoid arthritis, as well as combat heart disease. Lemons provide calcium and magnesium for strong bones and teeth, along with unique compounds that have powerful antioxidant properties. The flavonoids in lemons have even been shown to halt abnormal cell division.

Spinach – Highly alkalizing, spinach contains nearly twice as much iron as any other green, and helps to build blood by helping red blood cells carry oxygen. It also helps strengthen all other cells, particularly those of the respiratory system and brain. Rich in chlorophyll and carotene, spinach can help reduce the development of abnormal cells and macular degeneration. Rounding things out, spinach also provides carotenoids, lutein, vitamins A, B complex, C, K, folic acid, iodine, potassium, calcium, magnesium, phosphorus, sodium and manganese, and many amino acids.

Cucumber – This veggie fruit truly is the ultimate cool-hydrate-cleanse food. It’s right in there regulating body temperature and easing inflammation. A relative of squashes and melons, the cucumber is a natural diuretic (due to that abundant water), aiding in cell hydration, waste removal, and dissolving kidney stones. Cucumber’s high silica content is great for the skin and helps alleviate eczema, psoriasis, and hair loss, while strengthening nails. The silica in cucumber also reduces the concentration of uric acid, which causes inflammation in the joints, muscles, and tendons. A natural blood pressure regulator, cucumber is high in vitamin A (mostly in the peel), B complex, C and folic acid, amino acids (methionine and tryptophan), potassium, sulfur, and natural chlorine. To take advantage of the nutrients in the skins, we always use the less-bitter-skinned English/Dutch variety. Any cucumber, though, goes well in our recipes.

Ginger – Used in its raw form, this brilliant health-promoting juice booster gives a beautiful back-end kick to blends of all kinds. In one serving of juice, as little as a half-inch slice of washed, unpeeled root packs a powerful punch. This sensational herb-and-spice is an overall anti-inflammatory agent that stimulates the lymphatic system, provides cardiovascular and respiratory support, aids digestion, and tones the intestinal tract, and relieves gas, bloating, nausea, and gastrointestinal distress. It helps make blood platelets less sticky and reduces risk factors for atherosclerosis. Ginger’s powerful antioxidants and anti-tumor agents can also protect against free radicals.

Liver Cleansing Beet Carrot Apple Ginger Juice

Ingredients

• 4 medium carrots, scrubbed
• 2 handfuls baby spinach
• 1 medium red beet
• 1 English cucumber
• 1 green apple, cored
• 1 lemon, rind removed
• 1 (1-inch) piece fresh ginger root, plus more to taste
• Pinch of Celtic sea salt

V. Processed foods

Well you are probably thinking to yourself, what’s the point of covering this section if you are to avoid these. It’s kind of like getting told not to do something, your first question is why not? The abundance of processed foods is readily available, in some cases, standard even! From our school systems to fast food restaurants, it’s hard to find adequate food to put in our bodies.

Over half (57%) of America’s calories come from ultra-processed foods. the silver lining – 30% of the calories are from unprocessed or minimally processed foods..

• Unprocessed: or minimally processed foods – i.e. produce, grains, pulses, eggs, meat, fish, milk.
• processed culinary ingredients – i.e. salt, vinegar, oils, fats, sugar, and other cooking basics
• processed foods – i.e. canned fish, pickles, jams, cold cuts.
• ultra-processed foods – i.e. soft drinks, sweet or savory packaged snacks, packaged desserts, mass-produced packaged breads and buns, chicken nuggets, instant noodles and soups.

Conclusion

Fatty liver disease is a growing health problem that affects a large proportion of the population in the United States and other countries. It is caused by various factors that lead to fat accumulation in the liver cells, resulting in inflammation and damage. Fatty liver disease can have serious complications such as fibrosis, cirrhosis, liver cancer, and liver failure. Therefore, it is important to diagnose and treat fatty liver disease as early as possible. However, many people are unaware of their condition or the available options to manage it.

One of the most effective ways to prevent or reverse fatty liver disease is to detox and clean your liver. The liver is a vital organ that performs many functions such as detoxification, metabolism, digestion, immunity, and hormone regulation. By taking care of your liver, you can improve your overall health and well-being.

In this chapter, you have been presented with a nutritional guide to detoxifying your liver. Baby steps are important to transition into a healthier lifestyle. The Keto diet plan gave you an opportunity to see various different dishes to try as an alternative to your regular meals for a week. The movement/exercise gave you a list of activities that could be accomplished regularly. Finally, the juicing section listed a recipe to try with enormous benefits.

We hope that this paper has increased your awareness and knowledge of fatty liver disease and its prevention and treatment. We also hope that you will take action to improve your liver health and enjoy a longer and happier life. The overall health of your body is your responsibility. We have merely provided the information necessary to detox your liver should you choose to. A healthy liver helps not only prevent illnesses and diseases from spreading within your body. Its health also directly impacts your overall lifespan. Once a liver has been damaged beyond the point of repair, all types of problems begin to develop. We advise that you take this chapter into consideration next time you are given the opportunity to choose between healthy and convenient foods, as well as to consider planning daily movement/exercise activities..

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