What Does My Liver Have To Do With Low Energy?
When you think of liver health, alcohol use might be the first thing that comes to mind. However, your liver plays a crucial role in maintaining energy levels, and its impact goes far beyond processing alcohol.
It’s truly one of the most underrated organs on our radar to focus on. Understanding its connection to both metabolic and hormone health can help you optimize your energy and overall health. Unfortunately recent studies highlight a concerning increase in non-alcoholic liver disease (NAFLD) globally, which appears to be driven by lifestyle factors such as poor diet and sedentary behaviour. Between 1990 and 2017, the global prevalence of NAFLD rose from 391.2 million to 882.1 million cases, with prevalence rates increasing from 8.2% to 10.9% (via BMJ). NAFLD is closely associated with chronic health conditions like type 2 diabetes.
Liver support is a key area of focus for the 14 Carrots Method so I thought I would highlight this master metabolic centre and provide some context around how it relates to fatigue.
The Liver’s Role In Energy Production
The liver is responsible for detoxifying your body by filtering out toxins and waste products. When your liver is overburdened, it can become sluggish, leading to a buildup of toxins that can drain your energy.
Your liver processes and metabolizes nutrients from the food you eat, converting them into energy. If your liver isn’t functioning optimally, this conversion process slows down, leaving you feeling tired and lethargic.
The liver helps regulate blood sugar levels by storing and releasing glucose as needed. When liver function is compromised, blood sugar levels can become unstable, leading to energy crashes and fatigue.
The liver plays a role in hormone regulation, particularly in metabolizing excess hormones. Hormonal imbalances can lead to mood swings, fatigue, and other symptoms that sap your energy.
Working closely with the gallbladder, the liver also plays an important role in the digestion and absorption of fats—crucial to be utilized by the brain and our nervous system.
Consider this organ your own personal metabolic coach. It’s the first organ to sift through the things we eat, so send it some love in those meals and snacks. A diet high in processed foods, sugar, and unhealthy fats can burden the liver and impact its ability to perform its functions (over 500 of them!) efficiently.
And don’t forget the basics like movement or stress management. Regular physical activity helps maintain liver health by promoting good circulation and aiding in the detoxification process. Chronic stress can lead to liver inflammation, impairing its function and contributing to feelings of fatigue.
Your environment also matters. Exposure to toxins like pollution, pesticides, and chemicals can add to the liver’s workload, leading to decreased energy levels. Our body is built to detoxify, but everyone has their limit.
How to Support Liver Health for Better Energy
Ultimately, it all goes back to the fundamentals of health and well-being, so don’t underestimate the basics.
Adopt A Liver-Friendly Diet
Focus on whole foods, including plenty of fruits, vegetables, lean proteins, and healthy fats. Nutrients from all those wonderful whole foods such as choline, selenium, iron, vitamin B12, iron, and vitamin C are key. Don’t underestimate the power of protein here: amino acids like cysteine and glycine assist in the production of glutathione (our master antioxidant). And, fibre is also important here as elimination is a key part of any detoxification process.
Stay Hydrated
Have you noticed a theme in health and nutrition advice? Drinking plenty of water helps flush toxins from the body and supports overall liver function.
Exercise Regularly
Get that regular physical activity into your routine to boost circulation and support liver detoxification. Yoga is a great option for this as it incorporates lymphatic system stimulation, stretching to stimulate blood flow through the abdomen (so necessary when we sit all day), and abdominal twists to fire up your midsection.
Limit Alcohol and Processed Foods
This is all about reducing toxic load. Reducing your intake of alcohol, processed foods, and sugary beverages is a great way to lighten the load on your liver.
Manage Stress
Practice stress management techniques like meditation, deep breathing, and mindfulness to protect your liver from the potentially damaging effects of chronic stress. It’s interesting to note that in Traditional Chinese Medicine, the liver is thought to be the site of anger (among other emotions). Working with a counsellor to support you mental health can also be a wonderful way to support your liver.
Your liver plays a vital role in maintaining your energy levels and overall well-being. By understanding the liver’s functions and the factors that can impair its health, you can take proactive steps to support this essential organ and boost your energy. Remember, it’s not just about avoiding alcohol—it’s about adopting a holistic approach to liver health. If you’re experiencing chronic fatigue, consider focusing on liver health as part of your overall wellness strategy.
To learn more, the Canadian Liver Foundation is a great resource. If you have concerns about your liver health, be sure to consult your doctor.