Liver- the body's second-largest organ, offers a lot to be admired. It is considered an essential organ and has many functions from playing its role in metabolism, energy storage, and digestion to hormone production and detoxification, it is equally important. Your body is bombarded with a number of toxins, harmful and beneficial, daily. In this regard, the liver plays a significant role, as it is genius when determining what substances to excrete and what to keep.
Functions of the Liver:
Some basic functions of the liver are as follows:
· It is crucial for bile production. Bile, a mixture of cholesterol, bile salts, electrolytes, and bilirubin, is essential for breaking down, digesting, and absorbing fats in the small intestine. Bile is also necessary for metabolizing proteins.
· As the blood flows out of the stomach and intestines, it is filtered by the liver. The liver acts as a blood cleanser and discards all toxins, harmful substances, and byproducts.
· It plays a role in the production of albumin, a protein that prevents fluids in the bloodstream from leaking into the surrounding tissue.
· The liver is the main storage site of carbohydrates. It stores the extra glucose as glycogen. As a person's sugar levels drop, it provides the required energy to cells by converting glycogen back to glucose.
· It is also considered the storage house of fat-soluble vitamins (A, D, E, and K). In the liver, iron from hemoglobin is stored as ferritin, making the next generation of red blood cells.
· The liver strengthens the immune system by detecting, capturing, and wiping out all poisonous substances and drugs, thus resisting infections. A sufficient amount of Kupffer cells in the liver is responsible for wrecking out harmful bacteria, viruses, and microorganisms.
Phases of Detoxification:
The major toxins we are exposed to daily come from self-care products, the environment, medicines, and the food we eat. Just imagine what would happen if your liver stops detoxifying all these harmful substances. These substances start piling up in the cells and tissues, riding you toward serious health issues. The liver undergoes three phases to detoxify excess hormones and toxins; let's dive into details to know what happens in each phase.
Phase 1:
The regulation of phase 1 revolves around a group of P450 enzymes. These enzymes kick off the detoxification process by transforming toxins into less harmful substances through a series of reactions, i.e., oxidation, reduction, and hydrolysis.
Think of it as a digestion process in which food molecules are broken down into smaller ones; the same happens in the first detoxification phase. It is named the 'subtraction phase' as the P450 enzymes subtract some molecules from these substances and convert them into intermediates.
It is crucial to redirect or dechannelize these intermediates into phase 2 as soon as possible; otherwise, you can suffer from inflammation and tissue damage.
Several factors affect the efficiency of P450 enzymes, including genetics, specific cofactors, and nutrients.
Genes involved and SNP's that can impact this process: CYP1A2, CYP1B1, CYP2A6, and CYP2C9.
Important cofactors and nutrients needed for phase 1:
B vitamins (B2, B3, B6 and B12)
Folic acid
Glutathione
Antioxidants including flavonoids, polyphenols, carotenoids, vitamins A and C
Iron, zinc, and magnesium
Amino acids (L-cysteine)
Phase 2:
It is called the conjugation pathway; in this phase, new substances are added to the phase 1 intermediates to make them water-soluble. Once they are water soluble, it becomes easy to throw them out of the body through bile, urine, and stools.
The process of conjugation is essential because most toxic substances act like fats. Not converting them into water-soluble substances means you are exacerbating the excretion process as they keep sticking with the fatty regions.
Phase 2 comprises of following pathways:
Sulfation pathway
Glucuronidation pathway
Glutathione pathway
Methylation pathway
Acetylation pathway
Sulfation Pathway:
This pathway includes adding a sulfate group to detoxify xenobiotics, catecholamines, steroids, and thyroid hormones. Poor sulfation can drive you towards autism, intestinal problems, chronic fatigue, lupus, joint disorders, neurodegenerative issues.
Genes involved and SNP’S that can impact this pathway: SULT1A1
Cofactors and nutrients crucial for the Sulfation Pathway:
· Amino acids contain sulfur (cysteine, methionine, taurine), B vitamins (B6, B12), folate, and magnesium.
· Consume sulfur-rich foods, e.g., allium vegetables (garlic, onion, chives), cruciferous vegetables (cabbage, broccoli, kale, Brussels sprouts)
· Consume a protein-rich diet, e.g., eggs and meat.
· Get maximum sun exposure as it regulates cholesterol sulfate production.
Glucuronidation pathway:
This pathway holds great importance in phase 2 detoxification and is catalyzed by enzymes called uridine diphosphate-glucuronosyltransferases (UGTs). Glucuronide acts as a conjugation molecule that binds to a substrate, making a substance or product more hydrophilic.
This pathway is crucial for the metabolism of drugs (NSAIDs, morphine, paracetamol, etc.), hormones (sex and thyroid), and bilirubin. Glucuronidation appears to be involved in the metabolism of 40-70% of all medications. Any impairment in this pathway results in Gilbert's syndrome.
Genes involved and SNP’S that can impact this pathway : UGT1A1, UGT1A6
Cofactors and nutrients crucial for the Glucuronidation Pathway:
Magnesium, B vitamins, and Calcium D glucarate are required for this pathway.
Consume fruits that stimulate the activity of UGT enzymes, e.g., citrus fruits (lemon, grapefruit, oranges)
Consume rosemary tea, dandelion, and honey bush, but it's best to consult your healthcare practitioner.
Cruciferous vegetables
Glutathione Pathway:
As a major antioxidant, glutathione fights free radicals produced in phase 1. This antioxidant comprises glutamine, glycine, and cysteine and is vital for carrying out the glutathione pathway.
This pathway is catalyzed by glutathione transferase (GST) and wipes out carcinogens, environmental toxins, and heavy metals (mercury, lead, arsenic). Due to glutathione's role as the chief ingredient, glutathione deficiency can cause impairment in this pathway.
Genes involved and SNP’S that can impact this pathway : GSS, GSTA1, GSTA2, GSTM1, GSTM3, GSTM5, and GSTP
Required cofactors and nutrients:
· Vitamin C and E
· Supplementation of glutathione, glutathione precursors, and omega 3.
· Consume sulfur-rich foods (cruciferous veggies), and high protein foods
Methylation Pathway:
During this pathway, methyl groups (-CH3) bind with hormones, neurotransmitters, phenols (estradiol, BPA), and heavy metals to make them water-soluble. As well as helping to detoxify, methylation also plays a role in a number of biochemical reactions.
Methyl conjugation is carried to its destination by a family of enzymes called methyl transferases. The most prominent member of this family, COMT (catechol-O-methyltransferase), is involved in the metabolism of catecholamines and oestrogens.
SAM (s-adenosylmethionine) is a major donor of methyl groups for conjugating toxins. Any genetic mutation in the methylation phase can cause estrogen dominance, migraines, and emotional and mental instability.
Required cofactors:
Methionine, B12, folate, and choline for SAM synthesis.
Take magnesium, zinc, trimethylglycine, and SAM supplements to synthesize methyl groups.
Acetylation pathway:
This pathway involves the attachment of acetyl co-A molecule and takes charge of removing medications/ drugs (isoniazid, hydralazine, and sulphonamides), histamine, carcinogens, serotonin, and salicylic acid. N-alpha-acetyltransferase (NAT) enzyme plays a role in mediating the acetylation phase. Vitamins (B1, B2, B3, B5, and vitamin C), iron, and molybdenum are required to stimulate this pathway.
Genes involved and SNP’S that can impact this pathway: NAT1 and NAT2
Phase 3:
This phase is called the elimination phase, as it ensures further filtration and elimination of toxins. The kidneys purge water-soluble substances from the body, while fat-soluble substances are disposed of in the stool via bile. Dysbiosis, food intolerance, poor bowel movement, and magnesium deficiency act as villains in the process of elimination. The nutrients vital for phase 3 include ample water and fiber pre and probiotics and magnesium. So, if you are not having regular bowel movements this process cannot work effectively and can lead to hormones being re-circulated.
Genes involved and SNP’S that can impact this pathway SLC10A1 and SLC10A2
Factors that impact Liver Health:
Infections (Hepatitis A, B, and C)
Autoimmune liver diseases
Genetics
Cancer (Bile duct cancer, liver adenoma)
Alcohol use
Poor dietary habits (consumption of sugar, fats)
Obesity
Smoking and medication
Stress
Nutritional & Lifestyle Intervention to support Liver Health:
Poor or compromised liver health means you are more prone to hormonal imbalance, heart, kidney and lung diseases. Poor dietary habits, overeating, and environmental stresses create havoc on liver health. Some best nutritional interventions to promote liver wellness are as follows:
· Your liver will surely be thankful if you focus on a healthy diet. Eating a balanced diet is key to maintaining liver health. Ensure you get enough fiber through fruits, veggies, and whole-grains
· Getting in the ideal body weight range should be a priority if you are obese or overweight. Seek help from a health care practitioner for losing weight as obesity increase the risk of fatty liver disease.
· Add grapefruit and garlic to your diet, as they are full of antioxidants. Allicin and selenium in garlic help remove heavy metals and toxins from the liver. Also, consume beets, red onions, and carrots, as they are a good source of beta-carotene and flavonoids.
· Make sure that you are getting enough B vitamins (eggs, broccoli, spinach, brown rice) as they improve liver functionality.
· Alcohol is a major foe in liver health. Avoid its intake as much as possible it can damage your liver and deplete you of zinc and key B vitamins.
· Keep yourself hydrated 1.5-2L of water a day including herbal teas
· Focus on getting healthy fats, e.g., Polyunsaturated and monounsaturated fatty acids (nuts, seeds, fish), and limit foods that transfer saturated fats (red meat, full-fat dairy products, fried and processed foods).
· Sweat it out this is key to detoxification via exercise, sauna or even a hot bath with Epsom salts in.
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