Detoxing and Retoxing
Guidance from the British Liver Trust
Food, Other Substances & Fatty Liver
- Eating a healthy balanced diet and drinking plenty of water
- Eating plenty of fresh fruit and vegetables, reducing portion sizes and cutting down on your fat and sugar intake
- Taking some regular exercise – aim for a total of 30 minutes a day if you can
- Processed foods
- High salt foods
- Foods with high levels of saturated fat and hydrogenated fat
- Illicit drugs
- Some herbal remedies
- Large doses of vitamin A
- Some prescription medicines
- Some over-the-counter medications
Loving your liver in 2018
- Set your goals the right way with a view to the long term success that you want - for example losing weight permanently than fast only to gain it back with more a few months later.
- Think of the goal as being 'the adoption of better habits and a better lifestyle' that will contribute to your health goals - and the new behaviours needed to make this happen. It is all well to say we have new year’s goals or resolutions, but without this deeper thought process about what needs to change, and the new behaviours that need to be adopted, we will not move far from our present situation.
- Think about the current behaviour patterns that have led you to where you are now, and the new behaviour patterns that will begin to enable you to make the changes that you want to achieve - and keep it simple. For most of us the changes will be around:
- Having a planned structure for the day, including food and exercise activity
- Making time for 3 nutritious meals, and eating from all food groups
- Eating more vegetables, some fruit - and moving towards a more plant based diet
- Questioning the current snack and smoothie routine
- Reducing or cutting out alcohol
- Getting between 7 and 9 hours of quality sleep per night
- Look out for and learn from the triggers that contribute to poor habits, and aim to address these - examples can include poor sleep, stress levels, lack of organisation, frequent nights out, regularly succumbing to the temptation of a few glasses or wine or beer, and a take-away or a night out.
No quick fixes
- Avoid falling into the trap of miracle supplements or smoothies - and focus on these fundamentals. Avoid spending too much time at the gym and enduring hours of cardio. We shouldn't be at the gym any more than 3 or 4 times per week, as it's what we do in the remaining hours of the day that is of even more significance.
Love your Liver health check
- Saturday 27th January, 11am-2pm
- Tuesday 30th – Wednesday 31st January, 7am-7pm
About the Author
Nick Owen is a qualified nutritional adviser and holds a Diploma in Non-Medical Nutritional Advice. Nick uses nutrition to support a wide variety of client goals. These include weight management, fat loss and muscle building, general health and well-being, improved energy levels, concentration and complexion. Nick’s approach is practical and realistic, starting with an analysis of current eating patterns and lifestyle, and then working over a series of consultations to support achievement of the desired goals.