How to Keep the Liver Healthy

These days, there’s a lot of talk about, and seemingly endless options for liver detox programs. What’s less commonly understood is the intricate role the liver plays in so many bodily functions and systems, especially the thyroid. Learning how to keep your liver clean and healthy is paramount.

The liver is an important site of thyroid hormone conversion. You might already know that T3 is the active form of thyroid hormone, which must be converted from the less active form known as T4. Poor conversion is often the root cause of thyroid dysfunction and symptoms, and most conversion takes place in the liver.

In this article, you’ll learn why conventional thyroid testing often misses the mark, why the liver plays such a vital role in an optimally functioning thyroid, and how to naturally boost thyroid function with foods and supplements to help liver function and how to go about eliminating toxins.

The Problem with Thyroid Testing

This is a big topic! So consider this to be a quick ‘thyroid testing 101.’ I want to make sure you have an understanding of why both proper testing and a healthy liver are critical for a well functioning thyroid.

Most conventional medicine doctors will take a limited view of thyroid function by only screening for thyroid stimulating hormone (TSH). The thyroid does not product this hormone directly; the pituitary gland has the job of making TSH. This is how the pituitary communicates with the thyroid to let the thyroid know it’s time to produce more thyroid hormone, or T4.

T4 is the inactive form of the thyroid hormone, so it must be converted to the more active hormone, T3, in order for the body to be able to use it. If you’re not properly converting these hormones, it causes many common hypothyroid symptoms like excessive cold and fatigue, hair loss, trouble concentrating and weight gain, among others.

The problem lies in the fact that TSH levels can be completely normal, while T4 is not being converted to T3 in the liver. You can think of T3 as the fuel that allows cells to carry out their respective jobs and functions, so without it, a slew of symptoms can ensue.

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If you struggle with symptoms but your thyroid tests have come back normal, it’s extremely important to work with an integrative or functional medicine practitioner for a thorough thyroid panel that includes free T3 and free T4, along with TSH and other markers. Only with a more comprehensive lab will you be able to get the full picture of thyroid function, and gain further insight into the thyroid liver connection.

Thyroid Hormone Conversion and the Liver

It’s pretty simple, really. Here are the main ways that your liver is involved in your thyroid function:

1. The liver converts inactive T4 to active T3. The thyroid itself makes T4 (based on messages from TSH), and also produces a very small amount of T3. According to research, the conversion of T4 to T3 mostly happens in the liver, and this is why poor liver health and function can profoundly affect thyroid function. (1)

2. The liver produces thyroid binding globulin. This globulin binds up thyroid hormone in a process that is key for proper release and circulation in the body. Unfortunately, if the liver is burdened, it may not release the proper amount. → If there is too much binding globulin, T3 will not be released in adequate amounts. → If there is too little binding globulin, T3 can end up being too high in the bloodstream, potentially leading to thyroid receptor site resistance.

3. The liver makes reverse T3 (rT3). Reverse T3 is a “backwards” version of T3. If your have too much T3, it is harmful. If your body thinks you have too much T3, it will cause some of the T4 to convert into rT3 instead, as a safeguard. rT3 is not active, but it can block your thyroid hormone receptor sites. If you have too much rT3, it can cause low thyroid symptoms, so it’s important to have your liver working optimally so it can properly balance the levels of rT3.

Not only can a sluggish liver lead to hypo or hyperthyroid symptoms, but there are even associations between thyroid and liver diseases, according to studies. (2)

Four Ways to Boost Liver Health with Foods

The good news is, boosting liver function - and therefore thyroid function - doesn’t always need to be complicated. Foods truly are medicine, and any good liver support program should begin first and foremost with whole foods. Here’s what to eat for a healthy liver:

1. Eat Anti-Inflammatory Foods

As with many chronic health conditions, poor T4 to T3 conversion in the liver often has a lot to do with low-grade, systemic inflammation.

While simply avoiding processed and packaged foods in exchange for real, whole foods like veggies, fruits, grass fed and organic meats and healthy fats is anti-inflammatory in nature, here are some anti-inflammatory superstars:

Wild-caught fish, especially salmon

Extra virgin olive oil
Dark leafy green vegetables
Omega-3 rich nuts like almonds, walnuts and pecans
Garlic
Onion
Turmeric
Ginger
Cruciferous vegetables, including kale, cauliflower, arugula, bok choy, Brussels sprouts and cabbage.

2. Buy Organic Whenever Possible

Going organic when you can is very important to support a healthy liver. By avoiding processed and packaged foods, you’ll already be saving yourself from artificial colors, flavors and preservatives. Take this a step further by avoiding toxic pesticides, herbicides and antibiotics by buying certified organic.

Everybody has something that is often referred to as a toxic load, meaning the body’s tipping point of when the liver becomes overloaded and function decreases. An onslaught of non-organic foods slowly but surely contributes to this tipping point.

Check out the EWG’s dirty dozen list to see which foods you should prioritize buying organic, according to their level of toxicity.

3. Focus on Zinc- and Selenium-Rich Foods

The minerals zinc and selenium are essential for optimal thyroid function and T4 to T3 conversion, in particular. Zinc- and selenium-rich foods include:

Raw oysters
Crab
Grass-fed beef
Pumpkin seeds
Cashews
Chickpeas
Brazil nuts
Halibut
Sardines
Tuna
Turkey
Beef liver

In reality, what to eat to heal your liver is a similar approach to support overall health, healing and longevity.

4. Eat Enough Calories

While there are certainly science-backed benefits of caloric restriction practices such as intermittent fasting, diets that are consistently low in calories have been shown to be harmful to the thyroid, and could even reduce T3 concentrations by up to fifty percent. (3)

When the body goes into starvation mode from lack of calories and proper nutrition, T4 can be redirected into reverse T3, which subsequently causes a lowering of the metabolism.

Unfortunately, many people come from a diet paradigm of restriction and low-fat eating, with a history of yo-yo dieting and metabolic damage. Thankfully the body is malleable and eager to heal, so with a diet high in nutritious foods and sufficient calories, you can undo past damage that has already been done and ensure optimal liver and thyroid support.

How to Boost Liver Health by Avoiding Toxins

The modern-day world is becoming increasingly toxic, so it’s of utmost importance to take control of your personal toxic exposure wherever and whenever you can. Many toxins are lurking in your own home and kitchen, and the first step is knowing what to look for.

Consider recognizing and eliminating (to the best of your abilities) the following toxins:

Plastics from plastic wrap, utensils, tupperware, BPA-lined canned foods, paper coffee cups, plastic water bottles, juice boxes and keurig k-cups, among others.
Conventional (non-organic, grass-fed or pasture raised) produce and meat
Conventional fish
GMOs (Genetically Modified Organisms)
MSG (Monosodium Glutamate)
Processed and artificial ingredients
Refined vegetable and seed oils
Trans fats
Refined and added sugars
Mold

For a more thorough explanation of liver detox and liver detox foods, check out this article.

Targeted Nutrients for Optimal Liver and Thyroid Function

When considering how to maintain a healthy liver, food and supplementation both play a role. Even though real food nutrition and certain food selections that especially support the liver and thyroid are foundational, targeted nutrients and the best supplements for your liver can fill in the nutritional gaps and provide certain vitamins, minerals and other important compounds in more therapeutic doses.

1. Broccoli Sprout and Seed

Broccoli sprouts and seeds are perhaps the single best food to support phase 2 liver detox, as they contain a compound called sulforaphane. Broccoli Sprout and Seed is also one of the best supplements for liver function, and is a synergistic blend of specially cultivated broccoli seed extract and broccoli sprout concentrate, providing sulforaphane glucosinolate and myrosinase enzyme for maximal conversion to sulforaphane.

Broccoli Sprout and Seed is amazingly potent for detox, clearing, amongst other things, the gasoline additives that I commonly find on our EnviroTOX lab testing results in our clients. Read more about the power of broccoli in our upcoming blog.

Broccoli sprout also boosts the immune system against viruses. A 2016 study said, “we conclude that nasal influenza infection may induce complex changes in peripheral blood NK cell activation, and that BSH (broccoli sprout homogenates) increases virus-induced peripheral blood NK cell granzyme B production, an effect that may be important for enhanced antiviral defense responses.” source

Along with detox support, Broccoli Sprout and Seed helps to support antioxidant status, cellular health, and cardiovascular and neuronal protection.

2. Glutathione Synergy

Glutathione is a super critical antioxidant in the body. It plays a really interesting role in rallying the troops against oxidative free radicals.

Oxidation can happen with exercise, wear and tear on the body, normal energy production, and toxins. If you have enough antioxidants vs. oxidative free radicals, you’re ok.

But if your ratio of free radicals to antioxidants is off, you can experience pain, poor exercise recovery, “early aging” and more.

The problem I see in my clients is, thanks to chronic toxin exposure (usually from mold), antioxidant status is low right when they need it the most…to combat the detrimental effect of toxins.

Not everyone tolerates supplements in the same way, but most people can tolerate glutathione, as it’s a substance naturally made in the body. I would suggest starting with a 1/2 capsule with a meal and working up to 2 a day. Buy Glutathione Synergy here!

3. Mi Detox Electrolytes

You wouldn’t think an electrolyte was meant for detox…thus the marketing problem I encounter! But our electrolyte is very much made for detox.

When you have a heavy toxic load you are trying to clear, you need to stay hydrated. This moves waterborne toxins out with urine.

While ‘regular water’ has its place, electrolyte water will provide your body with deeper nourishment.

Our Mi Detox Electrolytes have the usual suspects like sodium, potassium and magnesium that help prevent fatigue and leg cramps. But they also contain antioxidants needed during detoxification and B vitamins that the liver needs for detox.

One last note…if you are going through a mold detox, I encourage you to sauna regularly, and supplement with electrolytes afterwards. You may also urinate more frequently when you’re ‘moldy’ due to lowered antidiurectic hormone. Buy Mi Detox Electrolytes here!

Summary

By focusing on a diet rich in liver and thyroid-supporting nutrients, assessing your toxic load and making changes where possible, including the top liver supplements that offer specific and targeted nutrients to fill in nutritional gaps, and accessing comprehensive thyroid testing if necessary, you will be well on your way to optimal liver and thyroid health.

The body is an incredibly interconnected web, and just like so many other systems and processes, the liver and thyroid depend on one another for success.

The Thyroid and Liver Connection