Before changing our habits, it is essential to understand how this organ works. The liver doesn’t just filter; it regulates fats and sugars while neutralizing toxic substances.
Understanding the role of the liver and the alert of blood tests
When we overuse it, blood markers sound the alarm: transaminases (ASAT and ALT) and Gamma GT.
According to Mélissa De Guardia, “Transaminases are enzymes produced by the liver that participate in the metabolism of amino acids, proteins and energy. An increase in these rates is never trivial.
“When these enzymes increase in the blood, it can be a sign of liver damage or stress, as they are released into the circulation when liver cells are irritated or damaged.”
Gamma GT, for their part, reflects the detoxification effort: their elevation often indicates that the liver is overloaded with metabolic waste or toxins.
Drinks that attack your liver
Certain drinks cause excessive demand, either through their direct toxicity or by promoting the storage of fats (steatosis).
- Alcohol: This is the #1 stressor. Directly metabolized by the liver, it can lead from inflammation to cirrhosis;
- Sodas and sugary drinks: Rich in industrial fructose, they are formidable. As the expert explains, “this type of sugar is metabolized almost exclusively by the liver. When it arrives in excess, the liver quickly transforms it into fats”;
- Industrial fruit juices: Even “without added sugar”, their fructose concentration is high. Without the fibers of the whole fruit, they overload the organ;
- Energy drinks: The cocktail of sugar, caffeine and additives creates a breeding ground for liver inflammation.
Coffee, tea, water: allies for your liver health
Fortunately, it is possible to treat yourself while taking care of your liver. Hydration is key: water allows the liver to eliminate waste efficiently.
The sugar-free coffee is also a great surprise. Rich in antioxidants, it is associated with a reduction in the risk of “fatty liver”. Likewise, teas (green, black, matcha) help fight against fat accumulation thanks to their polyphenols.
To vary the pleasures, opt for turmeric or ginger herbal teas. These plants have anti-inflammatory properties which naturally support detoxification processes, provided they are consumed without added sugar.
5 practical tips to preserve your liver every day
To keep your transaminases and Gamma GT in the green, dietician Mélissa De Guardia recommends a few simple reflexes:
- Prioritize water as your main drink to facilitate the work of the liver;
- Drastically limit industrial fructose present in sodas and processed products;
- Reduce alcohol consumption, even occasionally;
- Prefer whole fruits to concentrated juices to benefit from fiber which slows the absorption of sugars;
- Focus on homemade smoothies: mix vegetables with a little fruit for a massive boost of antioxidants without the sugar overload.
“Certain common drinks, including industrialized sugary drinks, energy drinks, certain juices and alcohol, can contribute to liver overload” summarizes Mélissa De Guardia. Conversely, water, black coffee and herbal teas are your best partners for strong health.