We know that the way we feel and our overall wellness is intrinsically connected to our gut health and how we digest our food. The liver has a huge role to play in this. It is often called the engine of the body and is a vital organ that plays a critical role in metabolism, digestion, detoxification, and vitamin storage in the body.^[1]Kalra, Arjun, Ekrem Yetiskul, Chase J. Wehrle, and Faiz Tuma. “Physiology, liver.” (2018). So it is vitally important to maintain a healthy liver.

When we consume food, it is the liver that converts food into nutrients that our body can use. It is also the liver that renders toxic substances (ama) harmless so that they can be safely excreted from the body. Today, our modern lifestyle that is mostly sedentary and involves the consumption of junk food on a regular basis takes a toll on our liver. Non-alcoholic fatty liver disease (NAFLD) is a globally leading cause of liver disease.^[2]Farzaei, Mohammad Hosein, Mahdi Zobeiri, Fatemeh Parvizi, Fardous F. El-Senduny, Ilias Marmouzi, Ericsson Coy-Barrera, Rozita Naseri, Seyed Mohammad Nabavi, Roja Rahimi, and Mohammad Abdollahi. … Continue reading

Why Is Liver Health So Important?

The liver, known as ‘yakna’ or ‘takima’ in the vedas, is an organ that helps in chayapachaya (digestion) of food. It has also been called jyotisthana, yakrit khanda, yakrit pinda. The liver is responsible for converting the rasa dhatu (clear plasma) to rakta dhatu (blood), identifying the toxins in the rasa dhatu, and storing them to ensure that they don’t enter the bloodstream. The bile produced by the liver breaks down fatty acids in our food and helps us digest them; the liver produces substances that help in clotting blood, but it also produces protective elements that prevent the formation of blood clots in our circulatory system.

But this is not all. This powerhouse of an organ also converts excess sugar to glycogen and stores it for future use, when the body may need it, and also synthesizes proteins and cholesterol.^[3]“Ayurvedic Perspective of Liver”. National Health Portal. 7 May 2015. (Ayurvedic Perspective of Liver | National Health Portal of India (nhp.gov.in))

How Does Our Lifestyle Affect The Liver?

Most of the diseases that we suffer from today are a result of a poor lifestyle. Liver-related morbidities are no exception. Here are some lifestyle-related causes of liver damage:

• Excessive alcohol intake: Regular high intake of alcohol has an adverse effect on liver enzymes.
• Smoking: Smoking releases chemicals in the body that directly affect the cells in the liver. These can have toxic and oncogenic (tumour formation) effects on the liver.^[4]El-Zayadi, Abdel-Rahman. “Heavy smoking and liver.” World journal of gastroenterology: WJG 12, no. 38 (2006): 6098.
• Lack of physical activity: Obesity and a sedentary lifestyle has been linked with various lifestyle-related diseases. Fatty liver is one such disease. Moderate or vigorous physical activity helps in reducing fat and inflammation.^[5]Oh, Sechang, Takashi Shida, Kazumasa Yamagishi, Kiyoji Tanaka, Rina So, Takehiko Tsujimoto, and Junichi Shoda. “Moderate to vigorous physical activity volume is an important factor for managing … Continue reading
• Poor diet: A diet that is high on carbohydrates, unhealthy fats, and insufficient consumption of vitamins eventually leads to insulin resistance that is often associated with fat accumulation and hepatotoxicity (liver cell damage).^[6]Nivukoski, Ulla, Markus Niemelä, Aini Bloigu, Risto Bloigu, Mauri Aalto, Tiina Laatikainen, and Onni Niemelä. “Combined effects of lifestyle risk factors on fatty liver index.” BMC … Continue reading (Combined effects of lifestyle risk factors on fatty liver index (nih.gov))

What Does Ayurveda Say About Liver Health?

The liver is the seat of pitta or the fire element in our body. Ayurveda describes it as a fiery hot organ, which is connected with agni (the fire principle). To keep the liver in good health and ensure that it is functioning smoothly, one needs to consume pitta-pacifying foods or pitta-nashak ahara.

Here are the foods that can help you maintain liver health as per ayurveda:

• Fruits and vegetables
• Cow ghee (Goghruta) prepared from curd reduces pitta
• Milk

Foods that enhance pitta are best avoided. These include salty and sour foods.

Apart from the general practices, specific treatments like nitya virechana (controlled purgation) and vamana (elimination of waste through the mouth) help in correcting metabolic error.

Ayurvedic Lifestyle Guidelines For A Healthy Liver

How to improve liver health? Ayurveda is a holistic system of wellness and, according to ayurveda, it is not only what we consume that affects our liver health but factors like meal timing, emotions, and hormones also play a role. Here are some guidelines on how to improve liver health:

• Do not skip meals
• Have an early dinner
• Sleep early and get adequate sleep: Pitta time is between 10 pm to 2 am. If we remain awake during these hours, we prevent our liver from performing its essential functions.
• Avoid anger: Conflict or negative emotions increase the toxins in our liver. Try yoga and meditation to reduce stress at work and at home.^[7]“Ayurvedic Perspective of Liver”. National Health Portal. 7 May 2015. (Ayurvedic Perspective of Liver | National Health Portal of India (nhp.gov.in))

11 Herbs For A Healthy Liver

While ayurveda recommends some potent herbs that help in detoxifying the body naturally, there are a number of herbs like milk thistle (a staple in Mediterranean diets) that enhance liver function. Here are 11 trusted herbs that can boost your liver function:

1. Turmeric (Haldi)

Turmeric is often called the ‘Indian saffron’. Curcumin present in the bright yellow Curcuma longa or turmeric helps in fighting oxidative stress that is often associated with liver disorders. Curcumin is a free-radical scavenger and effectively gets rid of dangerous free radicals that are very harmful to our bodies. Research has also proved its efficacy in the prevention of fibrosis in the liver helping maintain a healthy liver.^[8]Farzaei, Mohammad Hosein, Mahdi Zobeiri, Fatemeh Parvizi, Fardous F. El-Senduny, Ilias Marmouzi, Ericsson Coy-Barrera, Rozita Naseri, Seyed Mohammad Nabavi, Roja Rahimi, and Mohammad Abdollahi. … Continue reading

How to consume turmeric

• Paste/Powder: Take a small piece of raw turmeric. Peel it and make a paste. You can add this to flavour any curry of your choice. You can also add it to your vegetable soup.
• Golden latte: You can add half a teaspoon of turmeric powder to a glass of milk and consume it before going to bed. You could also add a bit of powdered ginger and one teaspoon of ghee. This warm drink also promotes sleep.
• Eggs: You can add turmeric sparingly when you cook your eggs. It will lend a golden colour and work wonders for your body.
• Juice: Turmeric juice is easily available now. You can dilute 30 ml of the juice in water and drink on an empty stomach every morning.

Precautions:

• Turmeric stimulates the secretion of gastric acid, which may work well for some people but might cause digestive disorders in a few.
• Be cautious if you already suffer from gastric issues. Turmeric also acts as a blood thinner, so if you are on blood-thinning medication, do not consume turmeric in large quantities.
• Pregnant women should not consume turmeric in large quantities as it stimulates contractions.

2. Aloe Vera

Aloe Vera (aka kumari) has been traditionally used in ayurveda to improve digestion. Aloe vera stimulates the production of bile which enhances liver function and boost healthy liver function. Recent research on rats proved that aloe vera has hepatoprotective properties and can restore the normal levels of liver enzymes.^[9]Nahar, Taslima, Borhan Uddin, Shahdat Hossain, Abdul Mannan Sikder, and Sohel Ahmed. “Aloe vera gel protects the liver from oxidative stress-induced damage in an experimental rat model.” … Continue reading (Aloe vera gel protects the liver from oxidative stress-induced damage in an experimental rat model – PubMed (nih.gov))

How to consume aloe vera

• Juice: Aloe vera juice is the safest way to reap the benefits of this plant. Mix about 30 ml of this juice with an equal amount of water. Add some honey to enhance the taste and drink this every morning.

Precautions:

• Those who are suffering from diarrhoea should not consume aloe vera as it can worsen the condition due to its rechana (laxative) properties.
• People who suffer from blood disorders should also exercise caution as aloe vera might prolong bleeding time.
• Pregnant or lactating women should also avoid aloe vera.

3. Amala

Amakaki or the Indian gooseberry is a potent ayurvedic herb that is also a powerful antioxidant and has anti-inflammatory (shodhganga) properties. It neutralizes toxins and protects the liver from oxidative damage. Research has shown that amla can improve the hepatotoxic effects caused by substances like paracetamol, ethanol, and iron overload that reduce the load on the liver and maintain healthy liver functions.^[10]Thilakchand, Karadka Ramdas, Rashmi Teresa Mathai, Paul Simon, Rithin T. Ravi, Manjeshwar Poonam Baliga-Rao, and Manjeshwar Shrinath Baliga. “Hepatoprotective properties of the Indian … Continue reading

How to consume amla:

• Raw: You can consume the raw amla fruit. Cut the amla fruit into small pieces, sprinkle rock salt, and eat a few pieces.
• Juice: Amla juice is easily available at grocery stores and online. You can consume 20 ml of amla juice with water every morning.
• Powder: You can consume 1 teaspoon of amla powder with 1 teaspoon of honey every morning.

Precautions:

• Diabetic patients who are already on medication should be careful while consuming amla because amla lowers blood sugar.
• Amla is not recommended before or after surgery as it increases the risk of bleeding.^[11]Hashem-Dabaghian, Fataneh, Mojtaba Ziaee, Samad Ghaffari, Farzaneh Nabati, and Saeed Kianbakht. “A systematic review on the cardiovascular pharmacology of Emblica officinalis Gaertn.” … Continue reading

4. Licorice (Madhuyashti/Mulethi)

Research has proved that the anti-inflammatory and antioxidant properties of licorice are particularly effective against alcohol-induced liver damage and maintain healthy liver function. A study proved that licorice treatment was successful in combating the changes induced by alcohol such as elevated levels of triglycerides and lipid accumulation.^[12]Jung, Jae-Chul, Yun-Hee Lee, Sou Hyun Kim, Keuk-Jun Kim, Kyung-Mi Kim, Seikwan Oh, and Young-Suk Jung. “Hepatoprotective effect of licorice, the root of Glycyrrhiza uralensis Fischer, in … Continue reading

How to consume licorice:

• Tea: If mulethi root is easily available, then boil a few of them in water, and add grated ginger. Once it simmers for a few minutes, allow it to cool and add honey as per your taste. Enjoy this warm cup of mulethi tea!
• Powder: Take the roots of mulethi and dry them in the sun for a week to get rid of the moisture. Grind the dried mulethi roots in a grinder. You can store this powder. You can mix 1 to 3 grams of this powder with honey and warm water and consume it once a day.
• Capsules: Mulethi is now available as capsules. You can consume two capsules twice a day.
• Yastimadhu ksheerapaka preparation – Add 1 teaspoon of licorice powder with 1/2 cup milk and 2 cups water. Bring it to a boil and let it be reduced to half a cup. Remove from heat, strain and take in the morning before food. Consult an ayurvedic practitioner on the duration of this preparation, do not take it without consultation.

Precautions:

• People who are allergic to legumes may react to mulethi, and hence they should be careful.
• Mulethi can also affect the sodium and potassium balance in the body, so it is crucial to consume only as per the dosage recommended by an ayurvedic physician.

5. Kutki (Picrorhiza kurroa)

Found in the Himalayan region of the Indian subcontinent, Kutki is an important medicinal plant that is known to be beneficial for treating liver disorders and maintaining healthy liver function. It has antimicrobial, antioxidant, and hepatoprotective properties.^[13]Masood, Maria, Muhammad Arshad, Qureshi Rahmatullh, Sidra Sabir, Muhammad Shoaib, Huma Qureshi Amjad, and Zainab Tahir. “02. Picrorhiza kurroa: An ethnopharmacologically important plant species … Continue reading (02. Picrorhiza kurroa: An ethnopharmacologically important plant species of Himalayan region | Pure and Applied Biology (PAB) (thepab.org)) Kutki is bitter in taste and is considered a coolant. It removes excess pitta and restores normal liver function. In ancient texts, kutki has been mentioned as a herb that prevents liver infection (yakrit vikara).

How to consume kutki:

• Capsules: Kutki capsules are easily available. Please consume as advised by the physician.
• Juice: You can also consume kutki in the form of juice. You can add honey to mask the bitter taste. Consume ½ teaspoon thrice daily after meals. Always to be taken as advised by a physician.

Precautions:

• Not enough information is available on whether kutki is safe for pregnant and lactating women. Consult with your physician before consuming kutki.
• It also lowers blood sugar levels. If you are on diabetic medication then consult with your physician if you can consume kutki.

6. Milk thistle (silymarin)

A member of the daisy family and often considered a weed, milk thistle has been used to treat liver and gallbladder disorders by ancient physicians and herbalists. Milk thistle, as suggested by the evidence, might contain hepatoprotective (liver-protecting) properties because it is an antioxidant and an anti-inflammatory substance.^[14]Mulrow, C., V. Lawrence, B. Jacobs, C. Dennehy, J. Sapp, G. Ramirez, C. Aguilar et al. “Milk thistle: effects on liver disease and cirrhosis and clinical adverse effects: summary.” In … Continue reading

How to consume milk thistle:

• Tea: You can use milk thistle powder to brew a cup of milk thistle tea. Add 1 teaspoon of the powder to 1 cup of boiling water, let it rest for a few minutes, strain and drink.
• Capsules: Milk thistle is now available in the form of capsules that can be consumed with water. Consult an ayurvedic practitioner before consuming this.

Precautions:

• Some people react adversely to milk thistle gastrointestinal issues and headaches. Stop consuming this if you notice any adverse effects.
• Pregnant and lactating persons should avoid it too.

7. Green tea

Drinking green tea for its myriad health benefits has become a trend. Green tea originated in China and Southeast Asia and is now an immensely popular beverage. Is it really beneficial? Research has proven that green tea is indeed beneficial for reducing the risk of liver disease.^[15]Yin, Xueru, Jiqiao Yang, Tony Li, Liyan Song, Tinglu Han, Mei Yang, Huihua Liao, Jianjun He, and Xiaozhu Zhong. “The effect of green tea intake on risk of liver disease: a meta analysis.” … Continue reading Green tea helps in lipid metabolism and has a good quantity of polyphenolic antioxidants that can prevent malignant changes. Studies have shown that it has a protective effect on the liver.

How to consume green tea:

• Powder: Brew green tea with readily available green tea powder. You can add a teaspoon to boiling water, let it rest for a few minutes, strain and drink.
• Teabags: Green tea is available in the form of convenient tea bags. Just dip one of these tea bags in boiling water. Allow it to rest and drink.

Precautions:

• Do not consume green tea if you have anaemia, as green tea might affect iron absorption.
• Green tea contains caffeine, so you may want to avoid this if you suffer from anxiety, bleeding disorder, or heart issues.
• In some cases, green tea has been known to make liver damage worse. So, consult a medical practitioner if you are already suffering from liver damage.^[16]Molinari, Michele, Kymberly DS Watt, Thomas Kruszyna, Rebecca Nelson, Mark Walsh, Weei‐Yuan Huang, Bjorn Nashan, and Kevork Peltekian. “Acute liver failure induced by green tea extracts: case … Continue reading (Acute liver failure induced by green tea extracts: Case report and review of the literature – Molinari – 2006 – Liver Transplantation – Wiley Online Library)

8. Ginseng

Ginseng roots have been used in traditional Chinese medicine to treat diabetes, hepatic (liver-related) injury, and inflammation. Research has proved Ginseng’s efficacy to reverse liver damage caused by chemicals and hepatitis viruses. The unique constituents of ginseng aid in liver regeneration through anti-oxidative and anti-inflammatory mechanisms.^[17]Kim, Tae-Woo. “Ginseng for liver injury: Friend or foe?.” Medicines 3, no. 4 (2016): 33. From a therapeutic perspective, ginseng can offer preventive therapy for common liver diseases like cirrhosis, fatty liver, and chronic hepatitis.^[18]Huu Tung, Nguyen, Takuhiro Uto, Osamu Morinaga, Young Ho Kim, and Yukihiro Shoyama. “Pharmacological effects of ginseng on liver functions and diseases: a minireview.” Evidence-Based … Continue reading

How to consume ginseng:

• Capsules: Ginseng capsules are readily available in the market, and can be consumed. You can consume 1 to 2 tablets with your meals or as directed by your physician.
• Ginseng tea or infusion: If you have access to dried ginseng roots, you could brew a cup of ginseng tea. Pour hot water over ginseng root slices, soak for a few minutes, strain and drink. Stir in a bit of honey if you want.

Precautions

• Please consult an ayurvedic practitioner for the right dosage.
• Consuming more than the recommended dosage can cause headaches and insomnia.
• People on diabetic medication and those who take antiplatelet drugs should not consume ginseng.
• People suffering from hormone-sensitive conditions such as uterine cancer, endometriosis, fibroids, etc. should not consume ginseng.

9. Ginger

Liver disease is often associated with obesity and insulin resistance. Ginger is an antioxidant, hypolipidemic (decreases the level of lipids or fat in the blood), and insulin-sensitizer and reduces insulin resistance. Lifestyle modification goes a long way in treating non-alcoholic fatty liver disease, and consuming ginger can enhance the effects of the lifestyle changes. In a study, people who consumed 2 grams of the ginger supplement daily, in addition to making other lifestyle modifications, witnessed a lowering of several inflammation markers.^[19]Rahimlou, Mehran, Zahra Yari, Azita Hekmatdoost, Seyed Moayed Alavian, and Seyed Ali Keshavarz. “Ginger supplementation in nonalcoholic fatty liver disease: a randomized, double-blind, … Continue reading

How to consume ginger:

• Fresh ginger in recipes: Fresh ginger paste or chopped ginger, in very small quantities, can be used to add flavour to curries.
• Tea: You can add freshly grated ginger or freshly ground ginger to your regular tea. Just add a pinch as the water boils, let it rest, strain and consume.
• Biscuits and cookies: If you prefer to make your cookies at home, then add freshly grated ginger to the batter before you bake them.
• Capsules: If you are unable to procure fresh ginger, then you can consume ginger capsule liver health supplements. However, consult and only then take the prescribed dosage.

Precautions

• Ginger is safe to consume in small doses (less than 4 grams per day), but consult a practitioner if you have any doubts, especially if you are pregnant.
• Do not consume ginger if you have gallstones, because ginger stimulates the activity of the gallbladder and can worsen the symptoms.
• It is also not recommended for those suffering from bleeding disorders and ulcers.
• Avoid ginger if you are already on medication for diabetes.

10. Garlic

Raw garlic consumption has been associated with the treatment of various non-alcoholic fatty liver diseases. The compounds in garlic treat lipid metabolism disorders. Allicin, the main sulphur-containing compound in raw garlic, reduces oxidative damage.^[20]Zhang, Shunming, Yeqing Gu, Liu Wang, Qing Zhang, Li Liu, Min Lu, Ge Meng et al. “Association between dietary raw garlic intake and newly diagnosed nonalcoholic fatty liver disease: a … Continue reading

How to consume raw garlic:

• Raw: Peel a clove of garlic and consume it raw first thing in the morning. If it is a large clove, consume half of it.
• As a condiment: If you cannot consume raw garlic because it is too pungent, try adding freshly chopped garlic to your toast or pasta or salads. You can also sprinkle some on your soup for that extra flavour.
• Powder: If peeling and chopping garlic is too much of an effort for you, you can consume garlic powder that is readily available in stores.
• Capsules: If you do not like the taste of fresh garlic, you can opt for garlic capsules. You can take 1 capsule twice daily after meals. However, do so only after consulting with a practitioner, self medicating can be harmful.

Precautions

• Garlic is safe in normal quantities (300 mg, twice daily). If you are pregnant, you may want to consult your physician if you wish to take a higher dose.
• If you suffer from bleeding disorders and are on blood-thinning medication then, you should not consume raw garlic as it increases the risk of bleeding.

11. Ginkgo biloba

This is derived from the dried leaves of the ginkgo tree that is native to China. Ginkgo biloba is often used in dietary supplements and also liver health supplements. The extracts of ginkgo biloba, according to research, act as an anti-fibrotic agent that prevents fibrosis in the liver that results from chronic inflammation.^[21]Wang, Yuanyuan, Rong Wang, Yujie Wang, Ruqin Peng, Yan Wu, and Yongfang Yuan. “Ginkgo biloba extract mitigates liver fibrosis and apoptosis by regulating p38 MAPK, NF-κB/IκBα, and Bcl-2/Bax … Continue reading (Ginkgo biloba extract mitigates liver fibrosis and apoptosis by regulating p38 MAPK, NF-κB/IκBα, and Bcl-2/Bax signaling (nih.gov)) A recent study proved that the ginkgo biloba extracts could be effective in reducing triglycerides in the liver, which in turn means that it can be beneficial in treating fatty liver.^[22]Wang, Shi Dong, Zuo Quan Xie, Jia Chen, Ke Wang, Ting Wei, Ai Hua Zhao, and Qing Hua Zhang. “Inhibitory effect of G inkgo biloba extract on fatty liver: Regulation of carnitine … Continue reading

How to consume ginkgo biloba:

• Capsules: Ginkgo biloba liver health supplements are easily available online or at the stores. You can take 1 capsule twice daily with meals. However, consult an ayurvedic expert for the recommended dosage.

Precautions

• Consult a physician before consuming ginkgo if you are pregnant or on any medication, or if you notice any side effects such as dizziness.
• If you have ever experienced a seizure, do not consume ginkgo.
• Ginkgo seeds are poisonous, so never consume them.

While these herbs are potent antidotes to liver damage, they must be complemented with the necessary lifestyle changes. We should not forget that ayurveda, or indeed any herbal remedy, adopts a holistic approach to treat any ailment in the body. We must pay attention to our diet, include physical activity, and get adequate sleep to ensure that our liver remains healthy.