How To Improve Liver Health: Decreasing the Impact of Environmental Toxins

Skincare products can contain environmental toxins

Environmental toxins are everywhere, silently infiltrating our lives through the air we breathe, the food we eat, and the everyday products we use. While many organs can be affected, the liver, our body's primary detoxification powerhouse, bears a significant burden. This post will delve into how exposure to these environmental toxins can compromise liver health, particularly contributing to fatty liver disease. We'll also equip you with practical strategies on how to improve liver health by making informed choices and decreasing your exposure.

The Liver's Vital Role and Vulnerability to Toxins

Imagine an unsung hero working tirelessly within you: your liver. This organ is the body's ultimate multitasker, diligently performing over 500 essential functions, from detoxifying harmful substances to regulating vital hormones and managing our energy levels through blood sugar control. Visit Liver Health page to discover more about this hardworking organ. As the body's primary filtration system, the liver constantly processes everything we ingest, inhale, and absorb, including environmental toxins, medications, and dietary components.

While the liver is remarkably resilient, it has its limits. Overloading it with toxins forces it to prioritize detoxification, potentially compromising its many other crucial functions. When the liver is overwhelmed, its capacity to perform these other vital tasks, like hormone regulation and cholesterol synthesis, can be strained. This suboptimal liver health can manifest in various ways, including symptoms like brain fog, stubborn weight gain, low energy, constipation, and hormone imbalances.

How Environmental Toxins Contribute to Fatty Liver Disease

Alarmingly, exposure to certain chemicals is linked to the increasing prevalence of metabolic dysfunction-associated steatotic liver disease (MASLD), formerly known as non-alcoholic fatty liver disease (NAFLD). This condition occurs when excess fat accumulates in liver cells. Environmental toxins can interfere with the liver's ability to process fats effectively. Approximately 25% of the US population have MASLD, and many individuals are unaware they have it due to often silent symptoms. There are more toxins than the list provided below, but some key culprits include:

Endocrine-Disrupting Chemicals (EDCs): These natural and synthetic chemicals, found in plastics, pesticides, and cosmetics, can mimic or interfere with hormones, disrupting the liver's crucial role in hormone metabolism resulting in hormone imbalance and potentially leading to fatty liver.

• PFAS (Per and Plyfluoroalkyl Substances): Are a large group of man-made chemicals that are very persistent in the environment and in the human body – that’s why they are sometimes called “forever chemicals.” They are used in a wide variety of products due to their ability to repel water and oil and include non-stick cookware, stain-resistant fabrics, water-resistant clothing, food packaging, some cosmetics and cleaning products, and contaminated water and soil. Click here to learn more about products that are PFAS-free. PFAS have been linked to MASLD, with some studies suggesting females may be more sensitive to their effects.

• BPA (Bisphenol A): This synthetic estrogen mimic is found in some plastics and the linings of canned goods.

  • Minimizing BPA Exposure:

    • Choose BPA-free labeled products.

    • Avoid plastics with "PC" or recycling label #7.

    • Store food in glass or stainless steel.

    • Opt for fresh, frozen, or dried foods.

    • Avoid microwaving food in plastic.

• Phthalates: These chemicals make plastics more flexible and are found in food containers, toys, fragrances, and cosmetics. They can also negatively affect liver health. 

  • Reducing Phthalate Exposure:

    • Avoid PVC plastic (recycling label #3).

    • Read cosmetic and personal care labels. Phthalates are part of fragrance ingredients and may only be listed as "fragrance" in the product's ingredient list.

    • Check cosmetic product ratings at www.ewg.org/skindeep/.

      
      

  

  Using glass containers to store dried ingredients

Heavy Metals: Metals like lead, mercury, and cadmium, often found in contaminated water and certain fish, can accumulate in the liver, impairing its function and increasing the risk of fatty liver disease.

• Minimizing Lead Exposure:

  • Test your home for lead-based paint: If your home was built before 1978, have it tested. If lead paint is present and chipping or peeling, take precautions to manage it safely (e.g., wet cleaning, professional abatement).

  • Consider Your Water Source: Test your water for contaminants and consider a filtration system, especially in older homes.

    • Let cold water flow: For those with older plumbing systems, allow cold water to run for a short time before using it for drinking or cooking, as lead may leach from the pipes. To prevent wasting water, collect it and use it for watering household plants. Avoid using hot tap water for drinking.

• Limiting Mercury Exposure:

  • Be cautious with fish consumption: Mercury can be present in most fish but higher levels are found in larger, predatory fish like shark, swordfish, and king mackerel.

  • Handle and dispose of mercury-containing items carefully: These include older thermometers, fluorescent light bulbs, and some batteries. Avoid breaking them, and if a spill occurs, follow proper cleanup procedures (do not vacuum). Contact your local environmental or health department for guidance on proper disposal.   

  • Consider alternatives to amalgam fillings: If you are concerned about mercury in dental amalgam fillings, discuss mercury-free alternatives with your dentist.

• Decreasing Cadmium Exposure:

  • Quit smoking and avoid secondhand smoke: Tobacco smoke is a significant source of cadmium exposure.   

  • Eat a balanced diet: While some foods contain small amounts of cadmium due to its presence in soil, a varied diet can help prevent excessive intake from any single source. Consume organ meats and shellfish in moderation, as they can accumulate higher levels of cadmium.

    
    

Pesticides:  Exposure to pesticides, including glyphosate, a widely used herbicide, has been increasingly linked to the development of fatty liver disease. For individuals not working directly in agriculture, the primary route of exposure is often through the consumption of treated crops, such as wheat and oats. This presents a concerning reality, as many fiber-rich foods intended to nourish our gut and liver may inadvertently pose a health risk due to chemical residues.

• Reducing Your Exposure to Glyphosate and Other Pesticides:

  • One direct step is to seek out foods with the "Glyphosate Residue Free" label. Beyond wheat and oats, many commonly treated crops include barley, dry edible beans, lentils, chickpeas, peas, rice, and sunflowers.

  • Choosing organic produce when feasible is another valuable strategy. It's important to acknowledge that cross-contamination can occur, meaning even organic products may not be entirely pesticide-free, but they will generally have significantly lower levels. Cost and availability are practical considerations when choosing to eat organic. To assist in making informed decisions, the Environmental Working Group (EWG) publishes helpful lists highlighting produce with the highest ("Dirty Dozen") and lowest ("Clean Fifteen") pesticide residues.

  • Consider smaller-scale solutions. Growing your own garden, even a small one, and avoiding pesticide use ensures a direct source of pesticide-free produce. Notably, the top three items on the "Dirty Dozen" list – strawberries, spinach, and kale – can easily be grown in garden beds, pots, or containers. Supporting local Community Supported Agriculture (CSA) programs or buying directly from smaller farms can also be beneficial. Don't hesitate to ask farmers about their growing practices; even if they aren't certified organic, they may employ organic methods or use chemicals sparingly.

  
  

  

  A bountiful harvest of fresh vegetables showcasing the rewards of home gardening

How to Improve Liver Health with Lifestyle Changes

Beyond reducing toxin exposure, healthy habits are crucial for improving your liver health:

• Support body's natural detoxification process: Drinking ample amounts of water helps the kidneys flush out waste products, including heavy metals. Fiber-rich foods help the body eliminate unwanted toxins. When toxins stick around, the liver has to deal with them again and again, taking away from its other jobs

• Maximize Phytonutrient Intake: Eat plenty of whole, real foods, especially cruciferous vegetables, garlic, onions, and antioxidant-rich fruits and vegetables. Limit processed foods with additives. Click picture for recipe link to a delicious soup rich in phytonutrients.

  
  

  

  Green Goddess Soup

• Regular Exercise: Physical activity promotes circulation and can aid in the elimination of toxins through sweat. Regular physical activity helps maintain a healthy weight, which can significantly reduce liver fat.

• Manage Stress: Practice stress-reducing activities like yoga and mindfulness, as stress can impact overall health, including liver function.

Taking Charge of Your Liver Health Journey

Environmental toxins pose a genuine threat to liver health, contributing to conditions like MASLD. It is impossible to avoid all environmental toxins, but by becoming informed and making conscious choices about the products we use and the food we consume, we can decrease some of our exposure to these harmful substances. How to improve your liver health today? Start by making one change—maybe it's switching to toxin-free make up and body lotions, decreasing your use of plastic, becoming informed and purchasing PFAS-free products, increasing water intake, or making mindful choices on the foods you consume. By making these informed decisions today, you're investing in a healthier future for your liver and your overall well-being.

Check out the earlier posts below discussing the impact of alcohol and sugar on liver health. Stay tuned for my next post on the Gut-Liver Axis! Approximately 80% of the liver's blood supply originates from the gut, meaning the condition of your gut has a direct effect on the liver.

Disclaimer: This information is for general information only.