3. Manage stress.
When we are under stress, our entire digestive system shuts down. This means our liver health is drastically reduced. Eating under stress is a detrimental combination for someone trying to lose weight because the food is not being broken down, absorbed, or metabolized efficiently.
TIP: Make sure you eat all your meals in a seated position and in a calm state of mind. Never eat on the run and try taking a couple of deep breaths before a meal. Chew your food approximately 15 times with each bite – it should be pulp before you swallow. This will help you eat less, feel more full, and access more of the nutrients your body needs.
4. Avoid eating out.
Fast food meals and even “healthy” restaurant foods are not only higher in calories, but full of additives and flavorings that your liver must process out of your blood stream. We also tend to eat more when we eat out, which is an additional burden on the liver. Preparing food and eating at home is cheaper, healthier, and more fulfilling.
TIP: Preparing meals at home is most enjoyable when the chores are shared. Use meal preparation as an opportunity to spend time with your kids or your partner. Cooking can be a fun and intimate activity that bonds people together.
5. Do a gentle liver detox.
The following two liver cleanses are safe enough to use daily. Choose one to incorporate into your daily routine:
Gentle Liver Cleanse I
Squeeze half a lemon into a warm or lukewarm glass of water first thing in the morning and drink it 20 minutes before breakfast. Cold water requires more time to process because calories must be used to warm it up before it can get to your liver. Warm or lukewarm water will access your liver much sooner. The lemon will act as a cleaning agent and can help to unclog your liver filter.
Some people can work their way up to a whole lemon a day, but that takes time. This may initially act as a diuretic because it stimulates the toxins in your liver to be released from your body. If this becomes uncomfortable or if you experience a headache (also due to toxins being dislodged from your liver and released into your bloodstream), reduce the amount of lemon you are using. Over time, as your liver becomes used to this cleanse, you will be able to use more lemon and cleanse more thoroughly.
Gentle Liver Cleanse II
Mix one tablespoon of apple cider vinegar in a glass of warm or lukewarm water. Drink it 20 minutes before any meal. The vinegar will work similarly to the lemon. If you forget to take it, it is still useful during or after a meal, but it will have the greatest effect on your liver 20 minutes before you eat.
You can also begin incorporating apple cider vinegar into your diet. It is most commonly used as a salad dressing. It is very liver-friendly and healing no matter how you consume it.
The most liver friendly foods are dark, leafy vegetables such as spinach, kale or swiss chard. Most of these have a bitter taste when raw, and are more commonly enjoyed steamed. Throw them into your everyday dishes for an added boost of nutrients and enjoy the benefits of great liver health.
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