Coronovirus update: Click here to access our new "Telehealth" service, face to face health consultations over the internet.

How to Protect Your Liver This Holiday

Natural ways to protect your liver this silly season

Navigating your way through the next few weeks without having to feel the slump or seeing your skin deteriorate all comes down to how you protect your liver. Here is how to make up for the silly season’s inevitable damage:

Eat these foods


Grapefruit is rich with antioxidants, vitamin C, folate and potassium, which all aid in the detoxifying process, help control body weight and help protect the liver by increasing its efficiency and reducing inflammation.
Berries: Eat a variety of fresh or frozen organic berries including cranberries, blueberries, raspberries, strawberries and blackberries as they help protect the liver from damage and may improve antioxidant responses.


Red and purple grapes have high levels of resveratrol that can protect the liver from damage, fight inflammation and increase antioxidant levels. Beetroot Juice: Several clinical studies and research studies indicate that beetroot contains powerful antioxidant, anti-carcinogenic and anti-inflammatory properties and can help protect the liver from oxidative damage. As a bonus, it is low in calories and packed with vitamins and minerals.

Cruciferous Vegetables

Mustard greens, broccoli, cabbage, cauliflower, radish, bok choy and Brussels sprouts and other cruciferous vegetables help protect the liver from damage and may increase the natural detoxification of enzymes.

Drink these elixirs

Dandelion Tea

Drinking dandelion root tea will help the liver remove toxins.


Both green tea and black tea may improve fat levels in the liver and improve enzyme activity. If you are sensitive to caffeine, limit your servings of tea to two or three cups each day.


Coffee is associated with lowering the risk of cirrhosis in people with chronic liver disease, and it may help reduce the risk of liver cancer.

Avoid these foods

These foods are toxic and add an extra burden on the liver:

  • Processed foods
  • Vegetable oils
  • Fried foods
  • Preserved or fatty meats
  • Artificial sweeteners
  • Sugary foods, white processed sugar and sodas

Take a fish oil supplement

Take 1,000 milligrams of a high-quality fish oil supplement daily to improve liver function.

Include a milk thistle supplement

Take 150 milligrams of milk thistle (herb) twice a day to help detox the liver and protect against chronic liver disease. Silymarin, a milk thistle extract, has long been studied for its liver-protecting and detoxing properties across the globe.

Manage stress

Stress exacerbates liver disease as it can cause an inflammatory response in the liver. Stress may even increase the risk of a certain type of liver cancer called hepatocellular carcinoma.

Stress is a part of everyday life and learning to manage it is a journey . Creating a stress-busting plan is essential; yoga, meditation, prayer, daily exercise, music therapy, certain essential oils and even just taking a walk outdoors may help reduce your stress.

Reduce toxin exposure

As the liver is responsible for processing and flushing toxins from the body, it is imperative to limit your exposure to pesticides and other chemicals. Choose organic fruits and vegetables, wild-caught fish, grass-fed lamb and beef and cage-free eggs whenever possible. In addition, be mindful of the cleaning products, aerosols and insecticides you choose to use in your home.


Daily exercise not only helps to fight stress and improve cardiac health, researchers have identified that it also helps reduce inflammation and oxidative stress in the liver

Pernille Jensen is a Naturopath and Clinical Nutritionist at Health Space Mona Vale. Reach her at the Mona Vale clinic on 9979 8887.

FREE DOWNLOAD: practitioner-approved guides to move better, sleep better, feel better

FREE DOWNLOAD: practitioner-approved guides to move better, sleep better, feel better

Get our top 3 resources to improving your upper and lower body mobility, plus our sleep essentials guide from our integrated team of health practitioners.

  • Hidden
  • This field is for validation purposes and should be left unchanged.

Not sure what treatment you need?
Click here to ask a health practitioner

Not sure what treatment you need?

Do you have particular pain or symptoms but are not sure which health treatment or practitioner is right for you? Please get in touch and one of our practitioner team will respond to you with personalised assistance.

  • This field is for validation purposes and should be left unchanged.