NEW YEAR'S RESOLUTIONS

Tis the season to be making resolutions. Getting healthier is always number 1. So, I thought, why not write about how to be healthier in 2015. So, I’ll be talking about keeping me efficient and feeding me properly. Nutrition and the liver are interrelated in so many ways. We’ve talked about how everything we eat, breath, and absorb through our skin must be refined and detoxified by me. So, all these things are either helping or hurting me.

HEALTHY RESOLUTIONS

Poor nutrition is not generally a cause of liver disease, except in alcoholic liver disease and liver disease found among starving populations. On the other hand, good nutrition (a balanced diet and the proper amount of supplements) can actually help a damaged liver to regenerate new liver cells. In fact, in some liver diseases, nutrition becomes an essential form of treatment.

A Healthy Liver is Like a Processing Plant

Carbohydrates, proteins, fats, vitamins, and minerals go to the liver where they are broken down and stored. Later, they are remade into whatever the body needs and carried through the bloodstream to wherever they will be used. Even when the liver is damaged, these nutrients still come to the liver after they have been digested. But, once they arrive, the liver can’t process them, and they build up. This build-up causes more liver damage. As a result, what you eat, or don’t eat, is very important. Your diet needs to provide nutrients without causing further damage. I strongly believe that you should talk to your doctor about what your diet should include, or exclude.

In general, your diet should include:

· Plenty of fluids – 1 ounce of fluid for every 2 pounds of body weight.

· Plenty of fruits and vegetables

· Lean protein like fish, skinless chicken, egg whites and beans

· Whole grains – oats, brown rice, barley and quinoa

· Low-fat or non-fat dairy products

· Healthy fats such as nuts, avocados, coconut oil, and olive oil.

Antioxidants

Most of the above are rich in antioxidants. Antioxidants protect against free radical injury. Free radicals are produced in all of us due to the body’s metabolic process. We’ll go into free radicals in just a bit. Apart from protecting the liver, antioxidants have been shown to inhibit cancer cells, fight the aging process and protect the sight.

Oxidative damage is a frequent cause of liver cell injury, which is, most definitely, a path to worsening of chronic liver disease. Cellular oxidation is a natural process where free radicals break down organic tissue. Free radicals have to do with cells and molecules. Cells are made up of many different types of molecules. Molecules consist of one or more atoms and, atoms consist of a nucleus, neutrons, protons and electrons. Without going into a complete chemistry course, free radicals are formed when an atom is out of balance (an unpaired number of electrons). The free radical will try to balance itself by attacking the nearest stable molecule, stealing its electron, which creates another free radical, beginning a chain reaction. Antioxidants neutralize free radicals by donating one of their own electrons, ending the electron stealing process.

Some antioxidants and their best food sources.

· Beta-carotene – found in many foods that are orange in color like sweet potatoes carrots, apricots, pumpkins and mangos. Some leafy green vegetables such as spinach and kale are also rich in beta-carotene.

· Lycopene – a potent antioxidant found in tomatoes, watermelons, guava, papaya, apricots, and oranges.

· Selenium – This is a mineral, not an antioxidant. However, it is a component of antioxidant enzymes. Selenium is found in soil so, the amount found in foods grown in the soil depends on where they are grown. Plant foods like rice and wheat are the major dietary sources.

· Vitamin A – Foods rich in Vitamin A include liver L, sweet potatoes, carrots, milk, egg yolks, and mozzarella cheese.

· Vitamin C – This can be found in abundance in citrus fruits, poultry, and fish.

· Vitamin E – Found in almonds, walnuts, hazelnuts, pecans, legumes, spinach, broccoli, mangos and many oils such as safflower, corn and soybean.

Supplements and Vitamins

There are a host of over-the-counter antioxidant supplements and multi-vitamins. In general, taking a multi-vitamin is a good idea for managing liver disease. Be aware that not all multi-vitamins are created equal and you should, most definitely, talk to your doctor before beginning a vitamin regimen. There are a few things to be aware of when choosing a multi-vitamin.

· Vitamin A – although Vitamin A has several benefits to offer, it can be toxic to your liver in high doses. No more than 5000 units per day.

· Vitamin E – also has several benefits but, can be hazardous if taken in excess. Anything more than 1200 IU per day can thin the blood and cause bleeding.

· Iron – may promote the formation of scar tissue on your liver. Those with chronic liver disease, especially those with cirrhosis, should take a multi-vitamin with no iron – unless your doctor has determined that you are iron deficient.

· Vitamin D – Vitamin D deficiency is extremely common in people with liver disease, a supplement is probably a good idea. But, be aware, it can affect blood sugar and blood pressure.

Plucky just tapped me on my left lobe. He wants you to know that the above amounts are what “experts” suggest but, you really need to talk to your doctor about what your specific needs are!!

Fat Soluble or Water Soluble?

Vitamins are classified as either fat soluble or water soluble.

· Vitamins A, D, E, and K are fat soluble, meaning they dissolve in the body’s fat tissue before your body uses them. Once they dissolve in fat stores, your bloodstream will absorb them as needed. Any extra will be stored in the liver and fat tissue. Once they have been stored, they tend to remain there. So, if you take too much of a fat soluble vitamin, overtime you can have too much of that vitamin present in your body, a potentially dangerous condition.

· Vitamins C and B and pro- vitamin A are water soluble, meaning they dissolve in water. Leftover amounts leave your body through urine. That means you need a continuous supply in your diet.

Benefits

· Vitamin A – Fat soluble. Helps maintain healthy soft tissue and is an antioxidant. It also helps preserve mucous membranes and skin, this is important in immune function because it helps keep viruses and bacteria out. Again, be aware, too much vitamin A can be toxic to your liver. Predominately found in animal liverL, whole milk and some fortified foods.

· Vitamin D – Fat soluble. Imperative for bone health. Without Vitamin D you would not be able to properly absorb calcium or phosphorus. There has also been research in the areas of immunity and cardiovascular health promoting increased intake of Vitamin D. The primary source is sunlight. Other sources are fatty fish, eggs, beef and many dairy products are fortified with it. There isn’t enough Vitamin D in natural sources, so a supplement is often necessary. Vitamin D deficiency is extremely common in people with liver disease and may predict non-response to anti-viral therapy in Hepatitis C patients. But, be aware that Vitamin D can affect blood sugar levels.

· Vitamin E – Fat soluble. Primarily an antioxidant and it protects other vitamins and fatty acids from oxidation. It also protects red blood cells from oxidation and helps form new red blood cells. It is found in foods such as tomatoes, spinach, almonds, and cereals.

· Vitamin K – Fat soluble. It is used by your liver in creating protein vital to blood clotting. And, helping other proteins with cell growth and bone health. There are many foods that contain Vitamin K. Some of these are leafy greens, broccoli, onions, beans, turkey and soymilk.

· Vitamin C- Water soluble. Needed for the growth and repair of tissues in all parts of your body. It is used to form an important protein used to make skin, tendons, ligaments, and blood vessels. Heals wounds and forms scar tissue. Vitamin C can be found in citrus fruits, poultry, and fish.

· Vitamin B – Water soluble. B vitamins are a class of vitamins that play important roles in cell metabolism. Although these vitamins share similar names, research shows that they are chemically distinct vitamins that often co-exist in the same foods. B vitamins are found in whole, unprocessed foods. They are particularly concentrated in meat such as turkey, tuna, and liver L. Some other good sources are legumes (like black beans), whole grains, potatoes, tomatoes, chili peppers, tempeh, nutritional yeast, and brewers yeast.

Importance of Diet

People with liver disease should pay special attention to their diet. One that helps the liver function and protects it from working too hard. Generally, a low-fat, heart smart diet is good for your liver as well as your heart. Again, consult with your doctor about your dietary requirements. This can seem overwhelming but, you can start with a few easy changes, like substituting:

· Egg whites for whole eggs. 2 egg whites=1egg

· Season foods with fresh lemon juice, herbs and spices instead of salt.

· Ground turkey for ground beef. You can use ½ of each. Make sure both are “lean”.

· Dark chocolate for milk chocolate or white chocolate.

· Frozen low-fat yogurt for ice cream.

· Unsweetened applesauce for butter or oil in recipes.

· Extra virgin olive oil. This should be your go to oil

· Spinach, arugula, watercress and kale instead of iceberg or romaine lettuce.

· Whole wheat flour for all purpose flour.

· Air popped popcorn for chips

· Turkey bacon for bacon

These things are by no means everything you can do, they are just a good place to start. You should really steer clear of fast foods. They are full of sodium and empty calories. In conclusion, the best advice I can give you is to cook more often, eat fresh foods and talk to your doctor before making any changes to your diet. So, as I always say, love your liver! Look for us to get back to the importance of proteins in my next blog.

Happy 2015, Morgan

Saturday, January 3, 2015