Top 10 Ways to Protect Your Liver

Your liver is the second largest organ in your body (second only to your skin), weighing in at around three pounds and responsible for a myriad of essential body functions each and every day. Primarily, your liver’s job is to filter the blood that comes from your digestive tract, thereby metabolizing nutrients, drugs, alcohol and other substances consumed while helping to detoxify.

Your liver also manufactures proteins and produces bile to help break down fats and clear bilirubin, a potentially harmful substance formed from the breakdown of dead red blood cells, from your blood.

Why Your Liver May Need Extra Support

It is your liver that is responsible for processing virtually everything you consume -- protein, fat or carbohydrate -- and turning it into glucose that is used as fuel. But, since everything you consume passes through your liver it means your liver is subjected to an array of toxins -- pesticides, hormones, food additives, alcohol, medications, microorganisms, and more -- on a regular basis.

Your liver will either convert these harmful toxins into less harmful ones or ensure they’re eliminated from your body entirely. However, inevitably some toxins get left behind, hiding in certain liver cells or creating free radicals that can damage your liver and your overall health. This is why it’s so important to support your liver health in every way you can.

The foods you eat, the medications you take, the drinks you consume … all of these take a toll on your liver health, but you can help keep your liver in top working order by following the simple steps below.

10 Tips to Protect Your Liver

1. Eat organic foods as much as possible
Your diet represents one of the biggest potential burdens on your liver, as many foods are contaminated with pesticides, growth hormones and chemical additives.
By eating organic you are opting for the purest foods possible, which means you’re saving your liver from a slew of toxins. By definition, organic foods must be free from genetically modified organisms, synthetic pesticides and fertilizers, antibiotics, growth hormones and other drugs.

2. Limit fructose, fried foods and processed foods containing trans fats or hydrogenated oils
Two more dietary burdens to your liver are hidden in many processed foods on your supermarket shelves: trans fats and fructose. Trans fats are common in fried foods like French fries and doughnuts and are also found in cookies, crackers and many other processed foods. If the ingredient list contains “hydrogenated” or “partially hydrogenated” oil, it will contain some amount of trans fat. Fructose is also found in numerous processed foods as well as in soda and fruit juice.

According to one study in the journal Hepatology, a diet high in fructose and trans fats leads to obesity and fatty liver disease.

3. Increase fruits, vegetables and other liver-boosting foods in your diet
On the flipside, you can also use your diet strategically to support your liver health by eating plenty of fresh fruits and vegetables, which are naturally detoxifying.

Specifically, sulfur-rich foods, such as onions, garlic and all the veggies in the cruciferous family (broccoli, kale, collard greens, Brussels sprouts, cabbage, cauliflower, etc.) are known to help your liver detoxify environmental toxins, including prescription drugs and pesticides. Vegetables are also an excellent source of fiber, which helps toxins to move through your digestive tract, reducing stress on your liver. Turmeric, cinnamon and licorice are also known to support healthy liver function.

4. Drink alcohol only in moderation (if at all)
Alcohol can destroy liver cells and lead to liver damage that causes fatty liver, inflammation, alcoholic hepatitis or cirrhosis. If you already have liver disease, drinking even a small amount of alcohol can make it worse.

5. Use natural household products
The more chemicals you are exposed to, the harder your liver has to work to keep you healthy. You can reduce stress on your liver by choosing natural cleaning products for your home and natural personal care products for your body. Be sure your drinking water is free from contaminants and consider using an air purifier in your home, especially if you live in a high-traffic area. You’ll also want to avoid spraying pesticides in or around your home.

6. Detoxify your body regularly
Your liver (along with your kidneys, blood, bowel, lymphatic system and skin) help your body process and eliminate chemicals in your sweat, urine and feces. Detoxing can help to support and enhance this natural process. For tips on how to help support your liver’s two-phase detoxification process, be sure to read The Natural Way to Detox … and Why You Should 

7. Be careful with medications
Taking medications in improper doses, for too long, or mixed with other substances, such as alcohol or other drugs, can harm your liver. Acetaminophen (brand name Tylenol) is notorious for its potential danger to your liver, as overdose of this drug is actually the leading cause of acute liver failure in the United States.

In fact, even when used correctly acetaminophen (in this case Extra Strength Tylenol) caused liver enzymes to increase three-fold beyond the normal upper limit, which is a sign of possible liver damage, according to one study. Some patients even had levels as high as eight times the normal enzyme level.

So keep in mind that you need to be careful with medications as far as your liver health is concerned, and this applies to over-the-counter drugs like Tylenol as well as prescription medications.

8. Exercise

Exercise is one straightforward way to lower your risk of fatty liver disease, not only by helping you to maintain a healthy body weight (obesity increases your risk of fatty liver disease) but also by leading to liver health improvements independent of weight loss.

One study published in Hepatology even found that staying active for at least 150 minutes a week improved liver enzymes and other indices of liver function.

9. Avoid smoking
Smoking may harm your liver’s ability to effectively process and remove toxins from your body. It can also make alcohol-induced liver disease worse.

10. Consider liver supportive supplements
Certain high-quality supplements may help support liver health.
Milk thistle: Milk thistle seed extract helps to protect and promote liver health. Studies show that milk thistle:

• Protects and promotes the growth of liver cells
• Fights oxidation (a process that damages cells)

An analysis of 16 milk thistle trials by the National Institutes of Health also concluded that the supplement helped protect the liver via:

• Antioxidant activity
• Enhanced protein synthesis
• Toxin blockade at the membrane level, inhibiting membrane peroxidation

Research suggests that silymarins, a group of potent antioxidants extracted from the seeds of milk thistle, have antioxidant properties several times greater than that of vitamins C and E. Of the silymarins, silybin has been shown to be the most effective in promoting liver health, which is why you’ll want to look for a supplement with a high percentage of silybin.

Detox Nutrients:
Detox Nutrients is a unique combination of amino acids, nutrients, and herbs created as vitamins for liver health support that also helps promote detoxification. Carefully selected, ultra-pure ingredients include the herbs Milk Thistle, Curcumin, Grape Seed Extract, and Green Tea, plus MSM. This powerful synergistic blend of antioxidants helps enhance the body's natural defense systems and supports the liver's primary detoxification pathways (phase I and phase II)

Alpha Lipoic Acid:
Alpha Lipoic Acid is a powerful antioxidant that supports healthy liver function.
Remember, a strong liver is one of your best defenses against the toxins bombarding your body on a daily basis. A healthy lifestyle that lessens your toxic load while providing your body with high-quality sources of essential nutrients will keep your liver in top working order.

Related Blog Posts:

Protect Your Liver with Dark Chocolate
Liver Damage Reports Force FDA to Backtrack on Alli

Original Article: https://www.cncahealth.com/explore/learn/general-health/top-10-ways-to-protect-your-liver

Sources:
1. Oprah.com, Dr. Mehmet Oz, “What Does the Liver Do?” August 19, 2008.
2. Hepatology. 2010 Sep;52(3):934-44.
3 4. World’s Healthiest Foods, “What foods can improve liver health?”
5. American Liver Foundation “Ways You Can Take Care of Your Liver”
6. JAMA. 2006 Jul 5;296(1):87-93.
7. Hepatology July 2009 Volume 50 Issue 1, Pages 68-76
8. National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), The National Digestive Diseases Information Clearinghouse (NDDIC), Smoking and Liver Disease
9. National Center for Complementary and Alternative Medicine, Milk Thistle
10. CNCAHealth.com Milk Thistle

 

10 Top Anti-Aging Foods and Nutrients to Keep You Young

As you age, proper nutrition is essential to maintain your quality of life and prevent numerous chronic diseases. With the proper nutrients, you can feel energized, stay fit and flexible and keep doing the activities you love to do, no matter what your age.

On the other hand, neglecting key nutrients is a slippery slope that can quickly lead to declining health. It's estimated that serious diseases linked to poor dietary choices -- such as cancer, heart disease, stroke, diabetes and high blood pressure -- kill three out of four Americans every year!1 And at the very least, ignoring proper nutrition is virtually guaranteed to leave you feeling sluggish, depressed and, well, old.
You don't want that.

So, here are the top nutrition tips you should know to fight back against the hands of time and keep the feeling of youth on your side.

Eat This to Stay Healthy as You Age...

Fermented Foods (Probiotics)
Yogurt, kefir and traditionally made (non-pasteurized) sauerkraut are examples of fermented foods that are naturally rich in beneficial bacteria known as probiotics. Although most known for their role in keeping your digestive processes moving smoothly, beneficial bacteria are also known to help protect against malnutrition and support calcium absorption and immune health.2

People in their 60s and beyond tend to have far more disease-causing bacteria in their digestive tracts than someone decades younger, making them more prone to gastrointestinal troubles. Consuming fermented foods is a natural way to neutralize the pathogenic bacteria by encouraging the growth of the friendly bacteria.

Plus, probiotics are also known to help your body sustain healthy inflammatory balance -- another boon to help you fight the declines of aging.*

Omega-3 Fats (Fish Oil)

Omega-3 fats, found naturally in seafood and fish oil, support inflammatory balance, which is incredibly important as you get older. Plus, recent research suggests that omega-3 fatty acids help preserve DNA segments known as telomeres, whose degradation is a key marker of aging.*3

Fruits and VegetablesYou knew this one was coming … the wider variety of produce that you include in your diet, the better, as each variety has unique properties that can help keep you young. Broccoli, for instance, contains sulphoraphane, a natural anti-inflammatory phytochemical. All of the cruciferous veggies (kale, cauliflower, bok choy, etc.) contain cancer-fighting phytonutrients as well.

Tart cherries, on the other hand, contain antioxidants called anthocyanins, which may help reduce several risk factors for heart disease,4 while the anthocyanins in blueberries have also been shown to increase anti-inflammatory molecules in your body.5 There are numerous healthy attributes to virtually any fruit or vegetable you can think of … so make these a regular part of your diet.

Green Tea
Green tea is a rich source of flavonoids, which support healthy inflammatory balance and protect your body against free radicals promoting general health and longevity.*6

6 Healthy Aging Supplements to Consider...

Supplementing your healthy diet with specific anti-aging nutrients may help support your health well into your later years.

1. Resveratrol
Resveratrol is a powerful polyphenolic antioxidant found in grapes, red wine, purple grape juice and some berries, as well as in supplement form. Since 1992, research suggests that resveratrol is a powerful free radical scavenger, working by inhibiting a destructive process called lipid peroxidation, which is associated with premature aging.*

2. Vitamin B12
As you get older it becomes more difficult to absorb vitamin B12 (a vitamin necessary for proper red blood cell function, neurological function and DNA synthesis*) from food. This can lead to symptoms that are sometimes associated with aging, such as poor memory, confusion, trouble with balance, loss of appetite and more. Vitamin B12 is primarily found in animal foods, such as meat, poultry, fish, eggs and dairy products, as well as in supplement form.

3. CoQ10
Your body naturally produces CoQ10, an enzyme that helps cells produce the energy they need to fuel your body, but tissue levels peak at age 20 and decline with age, particularly in your heart. Further, certain common prescription drugs, including cholesterol-lowering statins, deplete CoQ10 levels in your body even more.
While CoQ10 is found in meat and fish, it's difficult to get enough from dietary sources alone. A CoQ10 supplement may be particularly helpful for your heart, liver, kidneys and pancreas, as well as to help support a healthy immune system.*

4. Alpha Lipoic Acid
Alpha Lipoic Acid is a powerful antioxidant that helps support liver, vision and nerve function.* It works against both water- and fat-soluble free radicals, and even helps to regenerate other antioxidants your body may be lacking. Alpha lipoic acid also helps to convert carbohydrates to energy at the cellular level, assisting with the regulation of blood sugar.*

5. Acetyl-L-Carnitine
Acetyl-L-Carnitine helps offset age-related declines in energy production, and is most helpful in supporting energy function in your brain, as well as energy production at the cellular level.* You may have heard of l-carnitine before, but studies suggest acetyl-l-carnitine may actually be more bioavailable. While your body can make all the carnitine it needs, age, dietary factors, stress and disease can contribute to deficiencies, making supplementation incredibly useful, especially as you get older.

6. Curcumin
The active compound in turmeric (an Indian spice often used in curry dishes), curcumin has powerful antioxidant properties and promotes healthy cellular division, particularly in your GI tract.* Curcumin also supports liver detoxification, healthy immune response and promotes joint flexibility, all of which are essential as you age.*

In addition to direct antioxidant activity, curcumin may function indirectly as an antioxidant by inhibiting the activity of inflammatory enzymes or by enhancing the synthesis of glutathione, an important intracellular antioxidant.*

Remember, too, that what you don't eat is nearly as important as what you do. Top foods that can quickly sabotage your health, and should therefore be avoided, include added sugars, refined white flour, trans fats, and too many omega-6-rich vegetable oils (soybean, corn, etc., as these are highly inflammatory).

Finally, as you get older your body needs fewer calories to function than it did when you were younger. If you want to avoid the dreaded "middle-aged" spread, make sure that the calories you do eat count by choosing primarily whole, fresh foods in lieu of heavily processed alternatives.

Related Blog Posts:

Green Tea Helps Protect Your Skin from Sun Damage
Researchers Study Brain Fog Associated with Menopause

Sources:
1. National Cancer Institute, Diet and Diseases
2. Postgrad Med J. 2004 Aug;80(946):447-51.
3. Brain, Behavior and Immunity, Volume 28, February 2013, Pages 16–24
4. FASEB J. April 2010 24 (Meeting Abstract Supplement) 335.1
5. Appl Physiol Nutr Metab. 2011 Dec;36(6):976-84.
6. Journal of Inflammation 2007, 4

Original Article: https://www.cncahealth.com/explore/learn/healthy-aging/10-top-anti-aging-foods-and-nutrients-to-keep-you-young

Top 10 Nutritious and Affordable Fruits

Sometimes grocery shopping can feel like the game show Let’s Make a Deal--especially when it comes to choosing the most nutritious fresh fruits. Since they rarely come with nutrition labels, it’s like trying to select the best prize from behind door number 1, 2, or 3. How are you supposed to decide which option is the best without knowing what’s inside?

Luckily, with a little research and fancy math, (combining USDA cost data and Aggregate Nutrient Density Index (ANDI) ratings) you can pick the most nutritious fruits for your grocery dollar.

Based on these calculations, here are the top picks in the fruit category: (drum roll please)

1. Watermelon – Provides vitamins C and A plus the antioxidant lycopene.
2. Plums – A good source of fiber as well as vitamins C and A.
3. Oranges – Chock full of natural antioxidant flavonoids and vitamin C.
4. Apples – Provide fiber and beneficial compounds like quercetin.
5. Strawberries – Naturally loaded with potassium, vitamin C, folate, flavonoids and fiber.
6. Cantaloupe – These melons contain important minerals like potassium, iron, calcium as well as vitamins A and C.
7. Grapefruit – Contains vitamins A and C as well as potassium and folate.
8. Bananas – A favorite of athletes everywhere, bananas provide vitamin B6, fiber and potassium.
9. Tomatoes – Packed with the antioxidants beta-carotene and lycopene.
10. Kiwi – These little gems contain vitamin C and K plus potassium.

If you’re looking for more affordable, nutritious food options, try this list of Foods that Deliver the Biggest Nutritional Bang for the Buck.

Source:
New Hope 360

Original Article:https://www.cncahealth.com/blog/23923/top-10-nutritious-and-affordable-fruits