From my Chinese medicine back ground we’re slightly obsessed about the liver and all things associated. As I write this blog at the start of Spring this is THE time of the year to help your liver cleanse. The Liver is a fantastic filter; there isn’t anything so complex in our mechanical lives. The liver organ filters and is responsible for over 500 vital functions in your body daily including some that are pivotal in menopause transition including hormone production, blood sugar regulation, fat storage, energy levels, motivation and digestion. Is this ringing any bells? So much of menopause is hijacked nowadays by just take HRT but menopause expert Dr Wendy Sweet says: “ I learnt that HRT places an additional burden on the liver, as do all medications that many women take as we move through menopause.” Yes, medications can screw up your liver function as can sugar and alcohol. As oestrogen declines this has a catch 22 effect on your liver as a good liver function supports hormone metabolization and this in turns supports the liver function. Take away oestrogen and the liver doesn’t work as well; but it can! Understanding how to help your liver IS how to help your health which is under duress from modern lifestyle. In this month’s blog let’s get to why it’s important to look after your liver in menopause!
Does menopause affect your liver?
Oestrogen has protective effects on the liver, regulating bile production and reducing inflammation. However, fluctuations during menstruation, pregnancy, and menopause can alter these mechanisms, increasing this vulnerability. Conditions like polycystic ovary syndrome (PCOS) and endometriosis (which involve hormonal imbalances) can also exacerbate liver conditions by promoting insulin resistance and fat accumulation in the liver.
Hormonal shifts during menopause contribute to an increased risk of fatty liver disease.
Postmenopausal women have 2.4 times higher odds of developing fatty liver disease than premenopausal women. The decrease in oestrogen levels during menopause can lead to metabolic changes, and this leads to menopause weight gain and increase the risk of Type 2 diabetes. (Ref: swhr.org)
The good news is that if you support your liver health this needn’t be the case. Toxins are a major factor in our daily lives now and they screw this up! With understanding and all important selfcare you can protect and cleanse your liver daily. This in turn supports you through menopause and beyond; decreasing your susceptibility to post-menopausal health conditions such as diabetes, non-alcoholic fatty liver disease, dementia, underactive thyroid and breast cancer.
Signs your liver needs help
From a western perspective:
· Blood sugar issues /cravingsLiver dysfunction – high markers in blood tests
· Constipation
· PCOS/Endometriosis/Fibroids
· Toxins such as heavy metals/Molds/ candida
· Puffy arm pits
· Sore breasts
· PMSFeeling fatigued/unmotivated/brain fog
High LDL Cholesteroal/ Triglycerides
Upper abdominal belly fat
Additionally - from a Chinese medicine perspective:
· Irritability/ short fuse
· Noticeable daily mood swings
· Night sweats (between 1 and 3am)
· Low level nausea
· Skin breakouts
· Itchy skin
· Sensitive to smells
· Sensitive to caffeine
· Blurry vision that comes and goes
· The whites of your eyes look yellow (liver heat)
· High blood pressure
· Migraines
Your liver performs about 500 vital functions a day, vital for your good health. Detoxification of the blood, protein synthesis, excretion of bilirubin, hormones, cholesterol, bile production are some of the important functions that the liver performs. You may not have heard of most of these but without them you would be very ill!
Toxins that put additional burden on your liver
There are a lot of factors which affect whether the liver performs its critical functions effectively. Poor lifestyle choices can put too much pressure on this delicate organ. Toxic overload can come from your environment inside and out:
Non-organic food (mercury, lead and pesticides)
Air pollution
Tap water (fluoride, chlorine)
Skin care products (BPA, parabens and many more)
Deodorant (Aluminium)
Household cleaning products (toxic chemicals)
Medications; including commonly-used ones like corticosteroids and aspirin
Plastics ( e.g. BPA)
Cookware like non-stick pans (nasty!)
Stress
Alcohol/Coffee
Your body is designed to excrete these toxins. You have a few detoxification organs: skin, lungs, kidneys, digestive tract and the liver. They are all capable of detoxing the body however the challenge now is that the load is higher than they can handle; this is when toxicity takes a toll on your health which in turn creates menopause symptoms.
What you can take to improve liver performance
Everything you eat will have a positive or negative effect on your liver health. Let’s not dwell on the negative ones (just reduce them as best you can) let’s focus on the positive changes you can make that help your liver!
1. Hydrochloric Acid (aka Stomach Acid)
Improve the level of your stomach acid level by drinking 1 tablespoon of apple cider vinegar or ½ lemon in a glass of warm/lukewarm water upon rising. Do not eat till 30 minutes later.
2. Fibre
Add 2-3 tablespoons of insoluble fibre per day; e.g. ground golden flax seed helps oestrogen metabolism as well. If you can’t tolerate flax seed, substitute with chia seeds psyllium husk or you may have a supplement with inulin in.
3. Eat more greens!
Your liver loves anything green – young/fresh has the most nutrients. Aim to eat a healthy portion of greens a day; ideally 3 times a day! Try a green smoothie (and you can add your supplements in too; Chlorella is a good one). Add bitter leaves to lunches and reduce carbohydrates in favour of greenery for your dinner. Micro greens are a fantastic way of getting uber nutrition for the liver without the bulk.
4. Liver cleansing herbals
Remember drinks like Dandelion and Burdock? They’re tonics for your health. Dandelion is one a group of bitter herbs that supports the detox process. Milk Thistle is well known too however if take a blend they will support all stages of detox. I recommend the one I use in my free supplements guide – here.
PS. Don’t take Cod liver oil specifically this is a known polluted supplement these days. Go for a fish oil that is not liver based.
5. Liver Supporting minerals
Vitamin B complex – this is a key vitamin range that opens up the detoxification pathways. Thiamine (vitamin B1) specifically plays a crucial role in fatty liver and insulin resistance. It aids the metabolism of carbohydrates reducing fatty liver and aids alcohol metabolism!
The vitamin B complex is part of a multivitamin that also includes trace minerals that the body needs overall; for example Boron to aid Magnesium absorption. Don’t overlook how important this supplement is; it’s the first one I put my clients on (as it’s the one they always overlook!). Here’s the one I use and why:
Other liver-supporting supplements like Organic Super Green blends and Magnesium help support optimal liver function and promote hormone balance. You’ll always need an additional Magnesium; it’s too bulky to contain in a multivitamin. A whole blog can be written on Magnesium -How it supports your health throughout menopause and life. The shortcut? Just take Magnesium!
Vitamin D3 – another catch 22 is that your liver doesn’t metabolise Vitamin D3 if it’s working poorly but that low vitamin D3 can cause impairment. Vitamin D3 is one of a couple that is stored in the liver (along with vitamins A and k2). As well as supplementing with D3 you should also cleanse the liver to ensure its working more efficiently. You can check your vitamin D levels with a home blood test. When the liver is working at its best; fat-soluble vitamins will be more effective. In Chinese medicine your eyes are an outward expression of the liver and this is linked to vitamin A. If you often experience blurry vision that comes and goes this is an indication of vitamin A stuttering. Cleanse your liver first; then a good multi vitamin contains Beta Carotene to support vitamin A creation in the liver.
Lifestyle changes to support your liver health
Lifestyle practices work by stimulating lymphatic drainage. Anything that stimulates lymphatic movement encourages detoxification. Toxins will more easily be transported to the liver with:
Dry skin brushing, towards the heart
Movement - walking, rebounding, yoga
Acupuncture/ Shiatsu – stimulate lymph/ support liver function
Stretching – muscles move lymph!
Massage
Breast massage - see image below
Epsom salt bath
Infrared saunas – reduce inflammation/promote healthy lymph flow
Your liver is amazingly resilient and in most cases is capable of regeneration. The sooner you start to take care of your liver, the easier it is to keep it healthy. Your menopause symptoms will reduce significantly; you will sleep better and feel happier! The great news is that you can feel significant results on supporting your liver in as little as 2 to 4 weeks (depending on the intensity of your changes).
Look after your liver in menopause
…and you’ll not only have a transition with significantly reduced symptoms and more energy but you’ll also have a positive outlook and impact on your health for the rest of your life.
In menopause there are 3 areas that need to be addressed – gut health, liver health and stress levels. Liver health has a positive impact on the other 2 areas; interchangeable with gut health (Check out: Eating for Perimenopause and Beyond). Earlier I said eat more greens! You’ll support your gut’s microbiome thus increasing everything from immunity to brain performance. Stress levels have a detrimental effect on your gut and liver health; so long-term lifestyle choices need to be investigated but right now you’ll need uber nutrition to help combat the effects of physical stress in your body.
Awareness of these 3 key factors in your menopause transition will greatly improve your quality of life.
Give your body what it wants and it will create the hormones that it needs!
It’s not about adding in hormones and guessing whether the levels are right; that will work for a minority of women. Help your body work the way it knows it can and support it with nutrients to combat modern lifestyle depletions AND your body WILL resolve its hormonal balance and overall health.
Take the guesswork and frustration out of how to reduce your menopause symptoms. Contact Andrea for one-to-one support or browse the extensive self-help area here.
Meet Andrea - Holistic Menopause Specialist
Andrea is a shiatsu and Chinese medicine practitioner who uses the principles and wisdom of Chinese medicine in a completely practical way to help you resolve your symptoms naturally and effectively. If you live locally you can book in for a wonderfully relaxing Shiatsu for Menopause, otherwise Andrea does online in depth consultations where you'll leave with an actionable plan to follow. Andrea is also passionate about doing workplace talks and has written a book to help you step through simple and effect changes to reduce your symptoms: Understanding Your Menopause
Additional content from Marilyn Glenville PhD @holistichealthbysheila and hormonesbalance.com
