We hear a lot about heart health, digestive health, and even about brain health, but we don’t often think about how important it is to keep our largest organ, the liver, healthy. Until recently the only perceived danger to the liver was drinking too much alcohol. 

“I’m not an alcoholic,” you may be thinking, “so I don’t have to worry about my liver, right?” 

The truth is, you probably should worry. 

As the standard American diet has changed to include more and more processed foods and sugary drinks, obesity and type 2 diabetes rates have sharply jumped. The same is true for a condition called “non-alcoholic fatty liver disease” (NAFLD). As the name implies, NAFLD is liver dysfunction that involves too much fat stored in liver cells and affects people who drink little to no alcohol. 

Over the past 20 years, non-alcoholic fatty liver disease has silently transformed into a major health problem. Today, about 25-30% of adults in the United States and 10% of children between the ages of 2 and 19 have developed fatty liver, and many more people are at risk of developing it.

Despite this prevalence, fatty liver is often completely overlooked as a health concern. So recently, medical experts have started using a more precise name for the condition. They now call it “metabolic dysfunction-associated fatty liver disease” (MAFLD). They’re doing this to make it clearer that this liver condition is closely connected to other health problems, specifically metabolic disorders such as type 2 diabetes. The hope is that by giving it this new name, more people will become aware of the condition, and there will be less misunderstanding or judgment about it.

In this article we’ll learn about the amazing functions our liver performs, how to evaluate your risk for MAFLD and how to manage it – and better yet, how it’s possible to prevent or reverse fatty liver with simple lifestyle changes. 

Here’s what you need to know to start protecting the health of your liver.

Why the health of your liver matters 

The liver primarily serves as a filtration system removing toxins and bacteria from over 250 gallons of blood every day. To do so, the liver either breaks down and removes toxins or converts them into something our bodies can safely process. 

Added to this important job, the liver performs hundreds of other vital functions involving every system in our bodies. Here are some of the amazing ways the liver takes care of us.

Aids in digestion 

All the blood leaving the stomach and intestines passes through the liver. The liver processes and balances nutrients from the food we eat so they can be used by the rest of the body. It also produces bile, which turns fats into energy for the body to use and carries away waste. Bile is necessary for digestion.

Supports hormonal balance

The liver helps to metabolize hormones and remove excess hormones/hormonal metabolites from the body, directly supporting hormonal balance. The liver is the main site for metabolic conversion of estrogens, progesterone and androgens

Regulates blood sugar

The liver helps your body maintain glucose levels. It supplies glucose to your blood when it needs it, drawing from its store of glycogen. It also removes glucose from your blood when there is too much. 

Stores and releases vitamins & minerals 

The liver stores vitamins and minerals, particularly iron and copper, and releases them when they are needed in the blood.

Produces substances that help our blood clot

The liver releases plasma proteins that clot our blood. 

Controls immune response 

The liver removes bacteria thereby helping us to resist infection. Specialized cells in your liver work to detect and destroy harmful viruses, bacteria and other substances in your body, thereby aiding us in resisting infection. 

Why is metabolic dysfunction-associated fatty liver disease so common — and how is it harming us? 

Dietary trends that began in the 80s, including the prevalence of sugary soft drinks and more access to ultra-processed foods, may explain the rise in diagnosis of fatty liver, not only in America, but globally. High intake of sugar is known to stimulate the liver to produce more fat. The rise of consumption of high fructose corn syrup starting in the 80s may well have contributed to the rise in fatty liver. 

When we consume more calories than we burn, our bodies create additional fat cells to store the surplus energy. From an evolutionary standpoint, this served us well. In times of scarcity, we were able to store energy in these newly created fat cells to use later as a means of survival. 

Now that food is so easily accessible and we rarely go more than 12 hours without eating, this evolutionary safety net is no longer needed, and in some cases, if we aren’t careful, it is working against us.

These fat cells can build up anywhere in our bodies. When they build up in the liver, it is called NAFLD, or more recently MAFLD. Generally, people who are overweight are considered to be more at risk for getting fatty liver. But doctors are also discovering that fatty liver is now showing up more and more in people who are not obese.

In many cases, thin women are developing fatty livers. Doctors believe the rise in diagnosis is a result of a diet high in sugar or processed foods. And surprisingly, fatty liver be more dangerous for thin people than for those who are overweight. At least one study shows that lean people with fatty liver are more at risk of dying from the disease. 

It’s important to note that thin people with non-alcoholic fatty liver disease may have other metabolic disorders including high cholesterol, high blood pressure or type 2 diabetes. 

This build up of fat in the liver is not necessarily a problem by itself. But if a fatty liver becomes overburdened with toxins, a virus or bacteria, we are hit with a “double whammy” so to speak. Our now fatty liver cannot perform all the critical functions it is supposed to, and as a result can become inflamed. This is referred to as nonalcoholic steatohepatitis or NASH, and it affects up to 20% of Americans.

This inflammation can lead to further damage in the liver cells including scarring and hardening. Liver disease at this stage is called cirrhosis, something doctors historically only saw in patients with serious alcohol dependency. Cirrhosis can quickly lead to liver failure or liver cancer. 

Who’s most at risk?

An astounding 75% of people who are overweight are believed to have NAFLD. But being overweight isn’t the only indicator. Those with other metabolic disorders are even more likely to have fatty liver. You may be at greater risk if you have: 

• Cardiovascular disease
• High blood pressure
• High cholesterol
• High triglycerides
• Diabetes or prediabetes

How do I know if I have NAFLD or MAFLD?

You might not know because there are usually no obvious symptoms of a fatty liver. Routine blood work may reveal high liver enzymes which could indicate the disease, but it could go unnoticed. 

Be an advocate for your own health by getting regular check ups and asking your doctor questions to ensure you understand the results of your blood work.

If you have any of the above risk factors along with high liver enzymes, your doctor may order an ultrasound or other image testing to get a closer look at the liver to note the extent of the fat buildup. 

If diagnosed with NAFLD or MAFLD it is important to see a hepatologist who specializes in treating the liver.

Supporting a healthy liver

There is no FDA-approved treatment or prescription for fatty liver, but the good news is that, as with other metabolic disorders, lifestyle changes can significantly impact outcomes. Most doctors seem to laud lifestyle modifications as the best course for improving liver health.  

Research studies have shown that losing 5-10% of body weight, depending on the progression of the disease, can bring about great improvements. This is a pretty significant amount of weight loss for most folks, but the benefits are great. 

Incorporating better nutrition and greater than 150 minutes of moderate exercise each week not only helps improve liver function, it also helps reduce the risk of heart attack and stroke. 

Nutrition to support a healthy liver includes:

Fiber: Foods rich in fiber, like vegetables, fruits and whole grains help reduce inflammation across the body, including the liver. Try apples (with the skin), whole grain brown rice, whole grain oats, beans and berries. Diets high in fiber also promote healthy weight and a reduction of weight supports healing from NAFLD. Women should aim for 21-28 grams of fiber each day.

Cruciferous vegetables: When you eat cruciferous vegetables like broccoli or Brussels sprouts, your stomach acid breaks down a compound in the vegetables called indole-3-carbinol, which then produces a new compound called Diindolylmethane (DIM). DIM plays a role in stimulating natural detoxification enzymes in the liver and also supports normal hormone metabolism, including estrogen metabolism.

Leafy greens: Foods rich in antioxidants help remove free radicals, molecules that can damage your organs, including your liver. Leafy greens like spinach, kale, and collards are great sources of antioxidants. They are also packed with fiber, so they have an added bonus.

Lean protein: Lean proteins help you avoid fats that are hard on your liver. Try lean cuts of chicken or fish and avoid or limit red meat. 

Fish: Fatty fish like salmon are full of omega-3s which lower inflammation and may lower cholesterol.

Nuts: Walnuts and pecans are full of omega-3s, fiber and antioxidants. Almonds contain vitamin E which has been shown to aid liver health. Be careful with portion size!

Coffee: Researchers are unsure about why this is, but several studies have shown that coffee may lower your chances of liver cancer and reduce the damage of cirrhosis and other liver diseases. Coffee also contains helpful antioxidants. 

Green tea: Green tea has loads of antioxidants. It has been shown to reduce chances of NAFLD. Be sure to enjoy small amounts and avoid the supplements of green tea extract as they have been linked with liver damage. 

Stay hydrated: Our bodies are ¾ water and so is our liver. Staying hydrated keeps our bodies balanced and helps our kidneys flush out the toxins.

Herbs and spices: Those included in cooking like oregano, sage, rosemary, cinamon, garlic, cumin and curry have been shown to be beneficial. As with the green tea, experts recommend enjoying them in their natural form in cooking and not as a supplement.

Reduce alcohol intake: In general women should not have more than a glass a day. Any more puts a burden on the liver. And it’s easy to drink “too much” without being addicted to alcohol. A standard serving is 5 ounces of wine, 12 ounces of beer, and 1.5 ounces of liquor. Most glassware holds a lot more than the standard serving size, so it’s easy to accidentally overdo it if you’re not paying attention. Always talk to your doctor about what’s right for you.

Avoid sugar: The liver uses fructose to make fat, so avoiding added sugar is important. Some studies show that sugar is as bad for the liver as alcohol, even if you’re not overweight. 

Avoid processed foods: It is generally advised to avoid unhealthy fats and processed foods. Avoiding these foods will also support reaching and maintaining a healthy weight.

Making lifestyle changes can be challenging for some people, and receiving a diagnosis like fatty liver can take an emotional toll. Your doctor may be able to recommend a nutritionist or even a health coach to provide further education and support.

A few final tips on taking back the health of your liver

Avoid toxins. Weed killer, pesticides, and even beauty and cleaning products can contain a host of toxins that can overwhelm your liver in its attempts to detox these chemicals from your system. Read and heed warning labels on chemical products you come in contact with — or just skip them altogether! It also helps to carefully wash produce to rinse off any excess herbicides before eating.

Be sure to take medication as prescribed. When the liver is overloaded, it is important to be really be careful only to take medication as it is prescribed. Even too much over the counter pain reliever can be problematic.

Talk to your doctor about dietary supplements. If you’ve been diagnosed with fatty liver, check with your doctor before taking anything to make sure it’s safe for your situation. Getting excess amounts of vitamin A, iron and niacin can be more harmful to someone with NAFLD.

Should I try a liver detox? While it might be tempting to try one of the many liver detoxes on the market, there is not much research on their efficacy. They may interact negatively with an already overloaded liver. Be an informed consumer. 

Take charge of your liver health today

Your liver is your body’s unsung hero, performing over 500 vital functions to keep you healthy. However, the rising prevalence of fatty liver disease poses a significant threat to our well-being, regardless of whether you’re overweight or not. 

But here’s the good news: You have the power to protect and repair damage to your liver through simple, yet effective lifestyle changes. Your best bet is to make slow and steady positive changes to your diet and exercise, changes you can maintain over time, and to eliminate any potential causes and risk factors. Your liver will thank you.

Don’t wait until symptoms appear; be proactive about your health. Schedule regular check-ups with your doctor, especially if you have risk factors such as cardiovascular disease, high blood pressure, high cholesterol, or diabetes. Early detection and intervention can make a world of difference.

Remember, your liver is a resilient organ, and with the right care, you can ensure it continues to perform its vital functions flawlessly. So, prioritize your liver health today. 

Start your journey to a healthier liver now, and take control of your future. Don’t wait—act today!

Sources

Semmler, G, Datz, C, Reiberger, T, Trauner, M. Diet and exercise in NAFLD/NASH: Beyond the obvious. Liver Int. 2021; 41: 2249–2268. https://doi.org/10.1111/liv.15024

Chalasani N, Younossi Z, Lavine JE, Charlton M, Cusi K, Rinella M, Harrison SA, Brunt EM, Sanyal AJ. The diagnosis and management of nonalcoholic fatty liver disease: Practice guidance from the American Association for the Study of Liver Diseases. Hepatology. 2018 Jan;67(1):328-357. doi: 10.1002/hep.29367. Epub 2017 Sep 29. PMID: 28714183.  https://pubmed.ncbi.nlm.nih.gov/28714183/

Perumpail BJ, Li AA, Iqbal U, Sallam S, Shah ND, Kwong W, Cholankeril G, Kim D, Ahmed A. Potential Therapeutic Benefits of Herbs and Supplements in Patients with NAFLD. Diseases. 2018 Sep 10;6(3):80. doi: 10.3390/diseases6030080. PMID: 30201879; PMCID: PMC6165515. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6165515/

Balakrishnan, Maya MD, MPH Carstensen, Joslyn MPH, RDN, Non Alcoholic Fatty Liver Disease: A Guide of What and How to Eat. The University of Texas Health Science Center at Houston School of Public Health. Baylor Medicine. https://www.bcm.edu/sites/default/files/a-guide-to-what-and-how-to-eat-non-alcoholic-fatty-liver-disease.pdf

Coffee

Kennedy OJ, Roderick P, Buchanan R, Fallowfield JA, Hayes PC, Parkes J. Systematic review with meta-analysis: coffee consumption and the risk of cirrhosis. Aliment Pharmacol Ther. 2016 Mar;43(5):562-74. doi: 10.1111/apt.13523. Epub 2016 Jan 25. PMID: 26806124.

Green Tea

Mahmoodi M, Hosseini R, Kazemi A, Ofori-Asenso R, Mazidi M, Mazloomi SM. Effects of green tea or green tea catechin on liver enzymes in healthy individuals and people with nonalcoholic fatty liver disease: A systematic review and meta-analysis of randomized clinical trials. Phytother Res. 2020 Jul;34(7):1587-1598. doi: 10.1002/ptr.6637. Epub 2020 Feb 18. PMID: 32067271.

Nuts

Chen BB, Han Y, Pan X, Yan J, Liu W, Li Y, Lin X, Xu S, Peng XE. Association between nut intake and non-alcoholic fatty liver disease risk: a retrospective case-control study in a sample of Chinese Han adults. BMJ Open. 2019 Sep 4;9(9):e028961. doi: 10.1136/bmjopen-2019-028961. PMID: 31488477; PMCID: PMC6731785.

Omega 3

Lu W, Li S, Li J, Wang J, Zhang R, Zhou Y, Yin Q, Zheng Y, Wang F, Xia Y, Chen K, Liu T, Lu J, Zhou Y, Guo C. Effects of Omega-3 Fatty Acid in Nonalcoholic Fatty Liver Disease: A Meta-Analysis. Gastroenterol Res Pract. 2016;2016:1459790. doi: 10.1155/2016/1459790. Epub 2016 Aug 29. PMID: 27651787; PMCID: PMC5019889.

Metabolic-associated liver disease

Gill MG, Majumdar A. Metabolic associated fatty liver disease: Addressing a new era in liver transplantation. World J Hepatol. 2020 Dec 27;12(12):1168-1181. doi: 10.4254/wjh.v12.i12.1168. PMID: 33442446; PMCID: PMC7772736.

Lean patients and fatty liverWijarnpreecha, K, Li, F, Lundin, SK, Suresh, D, Song, MW, Tao, C, et al. Higher mortality among lean patients with non-alcoholic fatty liver disease despite fewer metabolic comorbidities. Aliment Pharmacol Ther. 2023; 57: 1014–1027. https://doi.org/10.1111/apt.17424

The post Are you at risk for fatty liver disease? appeared first on Women's Health Network.

That’s a great question! Next to improving our nutrition, beginning an exercise program is one of the most effective ways to heal our bodies and achieve better health outcomes. 

The latest evidence-based recommendations from the National Physical Guidelines for Americans are to get at least 150-300 minutes of moderate-intensity aerobic activity each week and strength training at least 2 days a week. 

Regular exercise not only enhances physical fitness but also improves mental well-being. It helps maintain a healthy weight, reduces the risk of chronic diseases such as heart disease and type 2 diabetes, strengthens muscles and bones, and boosts overall energy levels. Moreover, exercise can enhance mood, reduce stress, and promote better sleep. In essence, it’s a prescription for a healthier, happier life!

However, according to a 2020 study from the National Center for Health Statistics, over 75% of us aren’t even meeting the minimum recommendations. This information can all feel a bit overwhelming, especially for folks who aren’t close to the recommendations or have never participated in a workout routine before. 

But there’s no need to be overwhelmed! You don’t need to be an athlete, you don’t even need money or special equipment. For most of us, honestly, it’s pretty simple! In this post I’ll talk about five steps to start a simple exercise routine that will yield big results in the way you think and feel about exercise.

Wait, do I need to see a doctor before I start exercising?

The recommendation used to be to see a doctor before starting an exercise program, but that has changed. Doctors have realized that requiring people to make an appointment before starting to exercise was causing an unnecessary obstacle for most people. Even The American Academy of Sports Medicine has revised its guidelines to explicitly state that most people can exercise without visiting a doctor first.

• If you don’t currently exercise but don’t have cardiovascular, metabolic, or renal disease go ahead and get started in a light to moderate exercise. Work up to more vigorous activity over time.

• If you do currently have cardiovascular, metabolic or renal disease and are already exercising, great! Keep it up!

• If you don’t currently exercise and have cardiovascular, metabolic or renal disease, or are experiencing signs or symptoms of these diseases, go ahead and make an appointment with your physician before getting started.

• If you are unsteady on your feet or experience dizzy spells from medication, are recovering from an injury or another diagnosis such as Parkinson’s Disease, it’s best to get clearance and direction from your physician who may direct you to a qualified physical therapist before getting started.

5 simple steps for starting an exercise program

1. Start small 

2. Be consistent

3. Master your mindset 

4. Know your “WHY”

5. Take action!

Let’s take a look at how to put each of these steps into practice…

1. Start small

When you’re new to exercise, engaging in 150-300 minutes per week of moderate-intensity aerobic activity and two days of strength training may seem like a goal that’s just too big to tackle. That thought may be what’s keeping many of us from getting started. So let’s break it down.

What is moderate intensity aerobic activity?

Don’t let this phrase intimidate you. Moderate intensity aerobic activity just means to get your heart rate up! Some examples include walking at a brisk pace or dancing in the kitchen. Start with an activity that you have easy access to and that will bring you enjoyment. You may wish to search “beginner workouts” on Google or whatever streaming service you use. Expert physical trainers put out tons of free content all the time! 

Other forms of moderate intensity aerobic activity include:

• • Bike riding
• • Swimming
• • Jumping rope
• • Hiking
• • Stair climbing
• • Gardening
• • Playing sports

What is strength training?

Strength training is a form of physical exercise that involves lifting weights or using resistance to build and strengthen muscles. Strength training can sound intimidating for many of us, but it’s not just for bodybuilders! And we don’t even need weights to get started. We can use body weight and resistance moves like pushups, squats, lunges or holding a plank position. There is no set time for strength training, just repeat the movement until it feels like it’s difficult to do another. You can work up to 2-3 sets of 8-10 repetitions as a general rule. Again, there is a ton of free content available online or on your streaming services. 

Why start small?

Behavior change science tells us that starting with small attainable goals leads to the greatest success. Think about it. Failing at something we set out to do just doesn’t feel good. But achieving a goal feels great. That great feeling provides the motivation we need to fuel our drive. 

How small can I start?

150 minutes of exercise is just a little over 20 minutes a day. 300 minutes a week is about 40 minutes a day. If that seems too much to start with, start with the smallest increment you think you can realistically achieve. Even if it’s just 5 minutes of walking around the block at a brisk pace, or 1-2 pushups (on your knees or against a wall if you’re a beginner) is a good place to start. 

You don’t have to do all the minutes at one time. A brisk 10 minute walk in the morning, and another in the afternoon will get you similar benefits as walking for 20 minutes in one session. 

Each week you can add a little more until you get where you want to be. Research tells us that even a single bout of exercise lowers our blood pressure, improves insulin sensitivity, reduces anxiety and improves cognition and sleep on that same day. That should be some strong motivation to get moving!

Pro Tip: Whatever time you decide on to exercise, go ahead and put it on your calendar as an appointment with yourself. Setting an alarm or calendar reminder will encourage you to keep your commitment to yourself. 

2. Be consistent

Research tells us that when starting new habits, consistency is key. Scheduling workouts at the same time each day gets your brain and body to start to expect the workout and you’ll soon find you’re resisting it less.  

Plus, we get the best benefits of exercise when we spread out movement throughout the week. Spreading our activity out also reduces the risk of injury and muscle fatigue. 

Here are some tips to help you get and stay consistent.

Know your obstacles. 

Identify ahead of time what might get in the way of your success. Go ahead and make a list of all the things that might come up to derail your plan. 

• My alarm doesn’t go off
• I oversleep
• It’s raining 
• I get a cold 
• One of the kids gets sick 
• I don’t feel like it
• Something unexpected comes up at my scheduled workout time 

One by one, decide how you will handle each of these obstacles if they arise. For example,

• If I oversleep, I will reschedule my workout during my lunch break or after work
• If I get a cold, if it’s just a head cold I’ll walk at a low intensity. If I’m really sick, I’ll listen to my body and rest, getting back to my workout as soon as I’m recovered.
• If it’s raining and I don’t want to walk, I’ll do a video instead.
• If I don’t feel like it, I’ll remind myself of the benefits of exercise and do it anyway. 

Plan for failure. 

Know that you probably will miss a day, or even a few days. We have a tendency to overgeneralize and think to ourselves, “Oh well, I blew it. I can never stick to a routine.” This thinking leads to feeling defeated, which leads to us quitting our plan. 

Instead, replace that thought with, “Well, I missed a day today, but I will get back to it tomorrow.” Success doesn’t need to mean that we carry out our plan 100% of the time. Success can mean, “I worked out more this week than I did before I started this journey.” 

Engineer your environment. 

If you plan to walk in the morning after you drink a cup of coffee, put your walking shoes right by the coffee maker to remind you to lace up and get going. Lay out your clothes the night before and put them where you brush your teeth so you get dressed in the gear that reminds you it’s time to work out. Charge your phone. I even know one woman who sleeps in her workout gear so she can roll out of bed and get to it before she talks herself out of it! 

Within a few days or weeks benefits such as increased cardiorespiratory fitness, increased muscular strength, decrease in depressive symptoms, sustained reduction in blood pressure can be measured. Consistent physical activity can also slow, delay or even reverse the progression of chronic diseases including hypertension and type 2 diabetes. 

3. Master Your Mindset

Knowing what to do is only the first step. Putting your knowledge into action is the challenge. Experts call this disconnect between knowledge and action the “knowing-doing” gap. You can begin to close this gap by uncovering the thought patterns that have kept you from being able to make consistent changes in the past. 

Capture your thoughts. 

Take a few minutes to write down what you think about yourself and exercise. What do you notice? Some common thoughts of people just getting started include

• I’m out of shape
• Exercise is hard
• I’m too old for this
• I have an injury that’s preventing me from being active
• Other people at the gym or on the video are in way better shape than I am
• I am embarrassed about the way I look compared to others

Behavior change science tells us that thoughts lead to action. The kinds of thoughts like the ones listed above tend to keep us stuck where we are. If we want to make some changes in our behaviors, we can start with making some changes in our thoughts. 

Do you see any of your current thinking patterns in the left hand column? If so, what thoughts from the right hand column can you replace them with? Replacing thoughts that hold us back from your goals with thoughts that drive you towards your goals can be the game changer you’ve been missing. 

4. Know Your “WHY”

What’s the reason you want to start exercising? Is it because someone is nagging you to do so? Is it because you want to hit a number on the scale? Or look a certain way in the mirror? These are extrinsic motivators, meaning they are reasons that come from outside of us. 

Extrinsic motivators provide us with some encouragement, but intrinsic motivators, motivators that come from within ourselves, are even more powerful. 

I bet you can find some even more powerful reasons, some intrinsic motivators, hiding within if you dig a little deeper. Start by asking yourself these questions.

• How will consistently exercising positively influence other areas of my life?
• What will I gain from improving my fitness?
• How will I feel when I am consistently exercising?
• Why is exercising regularly really important to me?
• What will exercising regularly allow me to do or experience that I am not currently able to do or experience? 

As you answer these questions, maybe by writing them down, be sure to consider all areas of your life from your family and friends, to the work you do and your future goals.

What patterns do you notice in your responses? These will serve as your “WHY”, the intrinsic motivation that will drive you to keep going when things get hard.

5. Take Action

Goals are great, but setting goals alone won’t get us across the finish line. To do so we need to go beyond thinking in terms of goals to think in terms of action. For each goal, think of some actions that are:

• SPECIFIC  What will you do?
• MEASURABLE  When and for how long will you do it?
• ACHIEVABLE  Remember, we want wins, so only set goals that you know you can likely achieve!
• RELEVANT  Pick an action that will move you towards your goal.
• and TIME BOUND  Set an end date. Start short term, like daily or weekly.

Post your action steps somewhere visible as a reminder. Let your friends and family know what you’re doing. You may even find an accountability partner to make these changes with you or at least to offer you support and help hold you accountable for your actions. 

Embark on Your Fitness Journey Today!

Are you eager to start your journey toward a healthier, more active life? Fantastic! Taking the first steps into an exercise routine is one of the best decisions you can make for your well-being. 

Remember, The National Physical Guidelines for Americans recommend at least 150-300 minutes of moderate-intensity aerobic activity each week and strength training on at least two days. This isn’t just about physical fitness; it’s a path to mental well-being, weight management, and reduced risks of chronic diseases like heart disease and type 2 diabetes.

Don’t be overwhelmed by the numbers; it’s simpler than you think! Follow these five steps to begin your exercise routine effectively:

1. Start Small: Begin with achievable goals. Even a short 5-minute walk or a couple of beginner-level pushups can kick-start your journey. Remember, consistency is key!

2. Be Consistent: Schedule workouts at the same time each day to build a routine. Expect challenges, but plan ahead to overcome them.

3. Master Your Mindset: Recognize and replace negative thoughts with positive ones. Cultivate intrinsic motivation to fuel your progress.

4. Know Your “WHY”: Dig deep to discover your personal, intrinsic reasons for exercising. Your “WHY” will be your driving force.

5. Take Action: Set specific, measurable, achievable, relevant, and time-bound (SMART) actions to reach your goals. Share your journey with others for support and accountability.

You don’t have to go it alone. A qualified personal trainer can help make sure you’re doing exercises properly as you are starting out. This expertise can be especially welcome to someone as they are just starting out with strength training, as well as to folks who want some further motivation and encouragement to take their training to the next level. Many trainers specialize in working with different populations such as older adults, teens or athletes.

To look for a qualified professional, look for a trainer who is certified with the American College of Sports Medicine (ACSM) or the American Council on Exercise (ACE). The National Academy of Sports Medicine (NASM), National Council on Strength and Fitness (NCSF) and the National Strength and Conditioning Association (NSCA) also offer reputable certifying programs of study for personal trainers. 

Now that you have a roadmap, take action and embark on this empowering journey to a healthier, happier you! Your future self will thank you for it.

SOURCES

Elgaddal N, Kramarow EA, Reuben C. Physical activity among adults aged 18 and over: United States, 2020. NCHS Data Brief, no 443. Hyattsville, MD: National Center for Health Statistics. 2022. DOI: https://dx.doi.org/10.15620/cdc:120213

van der Weiden A, Benjamins J, Gillebaart M, Ybema JF, de Ridder D. How to Form Good Habits? A Longitudinal Field Study on the Role of Self-Control in Habit Formation. Front Psychol. 2020 Mar 27;11:560. doi: 10.3389/fpsyg.2020.00560. PMID: 32292376; PMCID: PMC7135855.

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Your body is detoxing all the time. The natural processes of metabolism create streams of waste, and on top of that, you’re also ingesting, inhaling, and absorbing pathogens, chemicals, allergens and other toxins from the environment around you. As a result, your body must work continually to deactivate and eliminate these harmful substances.

Natural detox is a collection of responses that occur throughout your body, literally without pause. Some of what your body flushes out comes from within, including cellular waste and spent hormone metabolites. However, much of what your body must neutralize and expel comes from toxins you are exposed to every day. 

The human body is remarkably successful at disassembling and removing toxic substances and metabolic wastes. This is why when these detoxing abilities stop working so well, you notice it.

Too many toxins = lots of potential symptoms

Diet and lifestyle choices can influence your ability to detoxify, but so can genetic make-up and extended exposure to chemicals and xenoestrogens you come in contact with every day. When toxins build up inside the body, a wide range of effects are possible, with some potentially serious consequences.

Symptoms of Toxin Overload 

• Fatigue 
• Nausea 
• Hives 
• Coughing 
• Sinus congestion 
• Irritability 
• Weight gain
• Indigestion 
• Skin rashes 
• Sneezing 
• Insomnia or sleepiness 
• Fuzzy thinking 
• Bloating 
• Acne 
• Wheezing 
• Backache 
• Headaches 
• Constipation 
• Joint pain 
• Chest pain 
• Allergy-like responses  

Blocked or impaired detoxification is often at the root of a woman’s symptoms and health issues, including hormonal imbalance. Toxin overload can also intensity other internal imbalances, including those involving digestion and inflammation.

Are you experiencing signs that your body’s hardworking detox systems could use some added support? Here’s where vitamins and supplements come in.

Learn which natural compounds can add critical support in helping to repair and optimize your detox pathways.   

Best vitamins and supplements for detox support 

Probiotics

Probiotics are beneficial bacteria that promote a healthy gut environment. They play a crucial role in detoxification by optimizing digestion and nutrient absorption, reducing inflammation, and supporting immune function. Incorporating probiotics into your routine can enhance your body’s ability to eliminate toxins.

What does the research say? A 2022 study investigating the effects of probiotics on liver function and detoxification in patients with non-alcoholic fatty liver disease found that probiotic supplementation improved liver enzyme levels, regulated lipid metabolism and reduced insulin resistance. 

Green Tea

The liver is your body’s filtration system. It filters out toxins carried in your blood and converts them into waste products that your body expels through your urine. Green tea is rich in powerful antioxidants called catechins that can help protect the liver and prevent liver cell damage, optimizing liver function. Compounds in green tea also promote enzyme activity in the liver that helps to make the organ’s detoxification function more efficient.

DIM

When you eat cruciferous vegetables, such as broccoli or Brussels sprouts, your stomach acid breaks down a compound in the vegetables called indole-3-carbinol, which then produces a new compound called Diindolylmethane (DIM). DIM plays a role in stimulating natural detoxification enzymes and also supports normal hormone metabolism, including estrogen metabolism — helping to rebalance hormones and reduce hormonal symptoms. Get more DIM by eating cruciferous vegetables or taking a quality DIM supplement.

Glutathione

Often referred to as the “master antioxidant,” glutathione plays a crucial role in cellular detoxification. It helps neutralize harmful substances, supports liver function, and aids in the elimination of heavy metals and toxins from the body. A pilot study published in the journal BMC Gastroenterology examined the effects of glutathione supplementation in patients with non-alcoholic fatty liver disease. The study revealed that glutathione supplementation improved liver enzymes, reduced oxidative stress, and enhanced the body’s detoxification capacity.

N-acetylcysteine (NAC)

NAC is an amino acid derivative that supports liver health and boosts the production of glutathione. NAC also acts directly as a scavenger of free radicals. Food sources of NAC include protein-rich foods such as beef, turkey, eggs, fish and nuts.

Spirulina

Spirulina is a nutrient-rich blue-green algae packed with vitamins, minerals and antioxidants. Its detoxifying properties are attributed to chlorophyll, which aids in removing toxins, supports liver function, and boosts the immune system. In animal studies, spirulina supplementation has been shown to significantly reduce the toxic effects of heavy metals, enhance liver function, and promote detoxification processes.

Magnesium

Magnesium is an essential mineral that participates in over 300 enzymatic reactions in the body, including those involved in detoxification. As the body detoxes, the mineral helps prevent depletion of antioxidants by helping maintain sufficient levels of glutathione and other antioxidants in cells. A review published in the journal Magnesium Research highlighted magnesium’s ability to support liver detoxification pathways, while also promoting relaxation and reducing stress. 

Tip: For a soothing detox bath, pour a cup of Epsom salts (magnesium sulfate) and 10 drops of lavender essential oil into the tab. Swirl your hand in the water to dissolve the salts. Detox – and relax! 

Milk Thistle

Milk thistle is a well-known herb with hepatoprotective properties, meaning it supports liver health. Milk thistle helps enhance liver detoxification pathways, protect liver cells from damage, and aid in the removal of toxins – making it an excellent supplement for overall detoxification.

L-Glutamine

L-glutamine is an amino acid that supports detoxification by cleansing the body from high levels of ammonia. It acts as a buffer and helps convert excess ammonia into other amino acids, amino sugars and urea. L-glutamine also supports gut health and aids in restoration of the intestinal lining. By promoting a healthy gut environment, L-glutamine helps optimize digestion and nutrient absorption, which are crucial for effective detoxification.

Our tips for how to detox – naturally! 

• Heal your gut first and foremost, starting with becoming aware of sensitivities and allergies. Your body makes its first pass at detoxifying in the GI tract and the more you can ditch then and there, the better. Try our two week detox diet.

• Detoxify your emotions, through therapy, acupuncture, massage, and/or exercise. Try to resolve toxic relationships and choose enjoyable social activities as often as you can. This mind-body connection matters!

• Talk to a functional medicine practitioner about special testing to determine if you have a genetic polymorphism that affects your ability to detoxify. Take steps to support your liver function as necessary.

• Keep your house clean, and consider investing in air and water purifiers and filters. Change vacuum cleaner bags often, and use “green” cleaners and food storage.

We have many more tips on natural detox! Start here to learn more

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Do you wake up in the middle of the night and then have a terrible time getting back to sleep? In traditional Chinese medicine, waking between the hours of 1 – 3 AM correlates with the “time of the liver,” a cycle in which your liver, the body’s largest detox organ, is highly active. By waking, and especially not being able to fall right back to sleep, it may be the liver giving you a sign that it needs a detox of its own. 

There’s a lot you do to give your liver some love and help it with detoxifying. One of my favorite tools for doing this is to make and use a castor oil pack. 

Using a castor oil pack placed on the skin over the liver is a time honored tradition. Many schools of traditional medicine have used castor oil to help support optimized liver function, to improve detoxification and hormonal balance and to reduce inflammation in the liver. Castor oil is prized for its ricinoleic acid, a compound in castor beans believed to help the body rid itself of excess toxins. Modern research backs up this claim.

Want to give a castor oil pack a try? Here’s what you’ll need and some easy directions to get you started with this relaxing practice. 

Supplies 

• Castor oil from the health food store (make sure the label says “hexane free” )
• Large (12”x27”) piece of unbleached natural wool or cotton flannel
• Old bed sheet and old towels
• Plastic grocery bag
• Heating pad or hot water bottle
• Quart-sized glass mason jar 
• Tongs

How to Use a Castor Oil Pack

1. Fold your large (approximately 12”x27”) piece of flannel into thirds to make three layers. 
2. Place folded flannel in the large mason jar and add a few tablespoons of castor oil, giving the oil time to seep in. Continue to add castor oil a few tablespoons at a time until the cloth is thoroughly soaked. 
3. Castor oil can stain so be aware of your surroundings and cover any surfaces (bed, chair, etc.) with old sheets or towels.
4. Plug in heating pad or fill hot water bottle. 
5. Carefully remove flannel from jar with tongs and place over liver.
6. On top of the flannel place a towel. Lay a plastic bag over the towel, and place the heating pad on the bag to prevent oil from staining or clinging to the heating pad.   
7. Relax for 30-60 minutes. You can practice deep breathing, pray, meditate, listen to a podcast or just close your eyes and let your mind wander. 
8. After the desired time, remove the pack and return the flannel to the glass container. Store in the fridge.
9. Use a natural soap to remove any castor oil left on the skin.
10. Drink some water or tea to help you stay hydrated after doing this to support detox.

I often recommend that patients do a castor oil pack 1-2 times/week (or more!) to help support their liver if they’re dealing with hormonal imbalance and/or detoxification issues or fatty liver. It can also be helpful when you are having severe PMS. (Shift the pack to your lower abdomen.)

Keep up your castor oil pack habit and note any changes, especially this big one — are you sleeping better through the night? 

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With heating systems on full blast this month, the air in your home may be feeling a little dry and stale. In addition to robbing air of moisture, heating systems can increase amounts of allergy-inducing dust mites, pet dander and mold spores in circulation. Allergies flaring up lately? It’s time to improve indoor air quality! Here are three easy tips to do just that.

Bump spring cleaning up a few weeks. With windows sealed tight in winter, air recirculates in rooms and around the house, picking up dust and allergens that don’t have a way to escape. You end up breathing in this irritant-filled air.

The good news — this is a problem that actually has an easy fix to improve indoor air quality: give your home a good cleaning. Dusting and vacuuming helps cut down on circulating dust, mold and animal dander. The following routines can help:

• Regularly clean bedding, drapes, and other items that tend to attract allergens and pet dander.
• Vacuum carpets and area rugs at least once or twice a week with a vacuum cleaner equipped with a HEPA filter; regularly sweep and mop hardwood and tile floors.
• Clear out clutter — a known magnet for dust and mold!
• Wipe down walls with a damp cloth, especially near heating vents where dust can accumulate.

Fill your home with plants — but not for the reason you think. The idea that houseplants can filter toxins from the air to improve indoor air quality is such a lovely notion, but unfortunately, the science just doesn’t bear this out. However, that doesn’t mean that houseplants are useless beyond looking pretty. We do know for certain that plants release moisture vapor, which increases humidity in the air around them. Plants release roughly 97% of the water they take in. So if the air in your home feels particularly arid, place several houseplants together in different rooms and you can increase your home’s humidity, which helps keeps respiratory distresses at bay. Just keep your plants watered well so they have moisture to give back.

Change your filters. If you have a forced-air heating system, check the electrostatic air filter. Is it filled with trapped dust? It’s time for a change. Electrostatic filters help trap dust and other airborne irritants to prevent them from recirculating throughout your home. Once they’re filled with dust and other gunk, they lose their effectiveness. Aim to change your furnace’s filter at least once per heating season. (You can buy a replacement at the hardware store.)

A bonus tip? Turn down the heat and crack open your windows from time to time to allow outdoor air in to move through your home. Even just 10 minutes every few days can help keep indoor air feeling fresher.

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On a quest to detox your home? One of the best places to start is your bathroom. Toxins can lurk everywhere in this small space — from chemical-laden conventional cleaners to toxin-filed personal care products. (The bad guys that can disrupt your hormones!) But the good news — it’s easy to swap out toxic bathroom products for greener, healthier alternatives. Here are three steps to try right now…

Swap out conventional tub and tile cleaners for baking soda and vinegar. Did you know that white vinegar kills roughly 82 percent of surface mold and can help prevent mold outbreaks in the future — and its mildly acidity is also great for breaking through soap scum? To make your tub and shower sparkle, spray with a 50/50 vinegar/water solution and wipe clean. For spots that need scrubbing, make a simple cleaning paste from two parts baking soda and one part water. Add a few drops of lemon essential oil for a pleasant scent.

Ditch toxic air fresheners for natural essential oils. According to a Natural Resources Defense Council study, 86% of synthetic air fresheners (i.e., Glade) contain hormone-disrupting phthalates and neuro- and- immunotoxins, including BHT, acetaldehyde and propylene glycol. These are the last things you need! For a naturally fresh scent, try our favorite DIY bathroom spray recipe.

Essential Oil Bathroom Spray

Ingredients:
1/2 cup water
1 tablespoon vodka or real vanilla extract
20 drops lavender essential oil
15 drops orange essential oil
5 drops bergamot or lemon essential oil

Add ingredients to a small spray bottle. Shake gently before spraying.

Take a “Marie Kondo” approach your bathroom cupboards. Go through your collection of shampoos, soaps and lotions, and carefully check the ingredients list for each one. You can ask Marie’s favorite question, “Does this spark joy?” But also ask yourself the more practical question, “Do I really want to put these ingredients all over my body?” Have fun shopping for natural beauty care products or try these easy DIY alternatives.

Want more home detox and natural cleaning tips? Read our blog: Green household cleaning with non-toxic chemicals.

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Dry brushing the skin really is as simple as it sounds—a firm, bristled brush is swept across the skin, from toe to head. It’s called “dry” brushing because you do it before you bathe or shower when your skin and the brush are completely dry.

There are so many good things that come from the regular practice of dry brushing:

• It’s wonderful for exfoliating dry skin and unclogging pores.
• It helps the body detoxify by increasing blood circulation and promotes lymph flow/drainage.
• Dry brushing also stimulates your nervous system, leaving you feeling invigorated!

Want to experience these benefits? Here are our favorite tips for getting the most out of dry brushing:

1. Pick the perfect brush. We actually have two favorites that we use: a handleless natural bristle brush for our arms and legs and torso (it comes with a hand strap for an easy grip), and a long-handled natural bristle brush for the back and backs of the thighs and other hard to reach spots. You can find brushes in the bath and beauty section of your favorite store. Designate your brushes for dry brushing your skin only. You can rinse and dry your brushes after use.  

2. Brush towards your heart. When you dry brush, use long, sweeping strokes in the direction of your heart to work with your body’s lymph flow. The lymphatic system, found just under the skin, helps to rid your body of toxins and waste. So, start from your toes and make sweeping motions up your legs, and tummy, finally releasing the brushing as you near your heart, where a key lymph drainage point is found. When you are brushing your arms, start at the wrists and brush up towards the shoulder, then down from the collarbone to end near your heart.

3. Follow up with an oil massage. Some people like to jump in the shower after dry brushing, but for a real treat for skin, follow up dry brushing by massaging warm coconut oil or sesame oil into the skin. You can warm oil over the stove. Test to make sure it is warm to the touch, not hot. You can warm oil quickly by rubbing it between your palms before applying.

Our skin is our largest and one of the most active organs in the body. Every minute old skin cells die and new ones are created. Brush your skin while standing on a cloth and you will notice just how many flakes of old skin are removed! Dry brush your skin weekly for best results, or as needed.

Bonus tip? For inside-out care of your skin, get more Omega-3 fatty acids and try an antioxidant supplement to give skin cells key ingredients for healthy renewal. Healthy skin cells help clear the way for easier detox!

Love the skin you’re in! Read our article: 7 tips for stunning skin in menopause.

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If non-stop time indoors is making you feel tired, bloated, unfocused, or otherwise in a slump, your body could be telling you that it needs help getting rid of energy-and health-zapping toxins that have accumulated during this stressful time.

Your body’s natural detox pathways — i.e., the liver and lymphatic system — are always removing toxins. But you can supply the support needed to keep these systems clean and clear. A gentle detox is one of the easiest and fastest ways to see a dramatic improvement in how you feel. Here are 4 detox tips you can do at home.

1. Spring into action

Exercise boosts our detoxification capabilities by pumping up the cleansing action of the lymph system and ridding your body of toxins and excess hormones through sweat. This includes excess stress hormones that can be at the root of so many problems, like fatigue and weight gain. Exercise also detoxes the mind by warding off depressed mood. Most of us can still get out for a daily brisk walk, or you can look online for free exercise classes you can do at home. Try dusting off that old Richard Simmons Sweatin’ to the Oldies VHS and have some fun as you get moving!

2. Give your skin a soak

A warm bath soak can loosen dry skin that’s built up over the past winter, especially on your feet, legs and arms. Gently exfoliate skin with a loofah pad. For added detox power, add a tablespoon of ground ginger to your bath water. The added “heat” of ginger encourages your body to sweat and flush toxins.

3. Detox Your Diet

Take a break from foods that our bodies tend to interpret as toxic. These include sugar, alcohol, caffeine, dairy, gluten, artificial sweeteners and additives, processed food, and grilled or charbroiled meats. Give it a few weeks and see how you feel. Are your energy levels rebounding? Feeling less brain fog? Has your acne cleared up? Temporarily eliminating “trigger foods” can give your liver and digestive system time to rest and reset.

4. Add These Detox Powerhouses

Foods such as alfalfa sprouts, brown rice, dark green veggies, lemon, garlic, gluten-free oats, millet, root vegetables and seeds boost your body’s ability to get rid of toxics and extra weight. Drink plenty of water to stay hydrated and help flush toxins from the body.

Fuzzy thinking in menopause got you down? Here are 5 ways to get your brain back.

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Let’s face it: we’re all glued to our gadgets. Whether we’re working at computers all day, watching Netflix, or scrolling through Instagram on our smartphones, screen time is slowly taking over our daily lives. In fact, the average American spends nearly half their waking hours staring at a screen.

The scariest part? Studies show that our electronic addictions negatively impact our mental health, social behavior and emotional stability. They even cause weight gain and cortical thinning of the brain, effectively lowering both our attention spans and IQs.

You know what that means. It’s time for a digital detox.

Don’t worry, we’re not suggesting you return to handwritten letters and landlines. But a few simple changes in your routine will have major benefits on your stress level, sleep, blood pressure, and general well-being.

Here’s how to get started:

1. Turn off push notifications:
The endless stream of alerts popping up on your phone’s home screen constantly demands your attention and makes it difficult to focus on pretty much anything else. Disable alerts (under Notifications on your iPhone, and Settings on an Android) for every app you can live without.

2. Make mealtimes sacred:
Take your tech off the dinner table to improve your digestion and the quality of your conversation with loved ones.

3. Detox your social:
Studies show that scrolling through social media increases blood pressure and stress levels thanks to the anxiety we feel when comparing our own lives to the highlight reels we see on Instagram and Facebook. You can solve this problem by clicking “unfollow” or “mute posts” from anyone in your social media feed who makes you feel insecure or anxious.

4. Device-free zones:
Exposure to the blue light from our devices actually blocks the production of melatonin and serotonin (our sleep and happiness hormones). Designate certain “screen-free” spots in your home to reduce your dependence on technology and improve your sleep. Invest in an old-fashioned alarm clock and challenge yourself to get your phone out of your bedroom after 9pm.

5. Get back to nature:
Explore nearby parks, go for a hike, or simply go for a walk around the block — without being plugged in listening to the latest podcast. Slow down and tune in to the smells, textures, tastes and sights around you. Studies have found that spending just five minutes in nature has the power to lift your mood.

6. Begin with baby steps if you need to:
Some people opt to start with a “Tech Sabbath” where they commit to a single day of detox from screens. See how that feels — and then give yourself a challenge. Can you go tech-free for an entire weekend? How about a week without using your phone for anything other than actual phone calls? Giving up digital devices for any length of time can feel a little scary at first. Any detox can feel this way! But as you “clear out” and connect more deeply with people and nature, don’t forget to connect with your feelings. And we bet you’ll feel pretty amazing!

Fuzzy thinking in menopause got you down? Here are 5 ways to get your brain back.

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If the first thing you see when you look in the mirror in the morning is puffy skin, it could be a sign that your face needs extra help with lymphatic drainage.

The lymphatic system removes toxins and metabolic waste from cells all over the body, carrying these substances away in lymphatic fluid (lymph). When lymph circulation is impaired or overwhelmed, lymph fluid can build up. This shows up in the face as swelling and puffiness, and even bags under the eyes.

The good news? The answer to improved lymph flow is literally at your fingertips. The next time you wake up puffy, try stimulating your facial lymph vessels with this gentle and soothing massage technique. It helps excess lymph to drain, reducing swelling in the face and eye area.

Facial Lymphatic Massage

1. Wash your face and pat dry.

2. Lightly coat your index and middle fingertips (both hands) with your favorite moisturizer.

3. Find one of your key lymph drainage points where the end of jaw bone meets your neck. (If you’ve ever had a swollen lymph gland when you were sick, this is the same spot.)

4. Using your fingertips, gently stroke downward from this spot towards your collarbone. Repeat 20 times.

5. Move up higher to your temple and gently stroke downward towards your collarbone. Repeat 20 times.

6. Find the spot just under your cheekbone (another area with a known lymph vessel). Gently stroke downward 20 times.

7. Lightly tap around the eye area to “wake up” the lymph.

8. Place your fingertips where your eyebrows begin near your nose and gently sweep your fingertips outwards towards your temple. Repeat 20 times. Apply more moisturizer as needed to help your fingertips lightly glide. Avoid tugging or pulling the skin.

9. Repeat this same light stroking in the under-eye area.

10. Now go in reverse: sweeping and stroking your eye area, cheekbones, temple and jawline.

11. Finish your massage by lightly tapping all over your face. Start tapping at your forehead and move downward towards your jawline.

Show your lymphatic system some love! Support your body’s natural detox system with these 12 ways to boost your lymphatic health.

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