The liver is our body’s main detox organ. Our livers are constantly removing environmental chemicals, excess hormones, pesticides, and toxins that we inhale, put on our skin, and consume every day. But the removal process can stagnate when the body is either overloaded with toxins or simply missing the essential nutrients it needs to do its job. This can lead to increased brain fog, fatigue, general inflammation, and even weight gain. When your body can’t get rid of toxins efficiently, it primarily shuttles them into fat storage, swelling tissue, and, in many cases, increasing weight. This concept is known as the obesogen hypothesis in toxicology and is validated as a factor for increased risk of weight gain. And, as fat tissue is broken down and used for energy, these toxins are released back into circulation.

The good news? Supporting your liver function is a matter of getting essential nutrients from food and making certain lifestyle improvements. There are a little over a dozen nutrients the liver needs to remove waste products from the body effectively—six of them critical. 

One of the best things you can do for your liver: Limit sugar and fast carbs (such as sweetened drinks, and ultra-processed foods). Many people think that fat causes liver damage and non-alcoholic fatty liver disease, when in fact, sugar is a major culprit.

Ensuring you get the essential nutrients above can help you feel confident the liver has access to what it needs to remove harmful compounds (such as those that come from cleaning products, packaging, furniture, and environmental pollution). Despite our livers being the primary way to remove toxins from the body, there are also other channels that we can support. To do that, here are a few things to try:

Light tissue massages & dry brushing The lymphatic system contains ducts, nodes, and a fluid that helps remove waste from the blood, and specific therapies help pull these compounds out of soft tissue and stimulate the flow of lymph fluid for proper removal. These include light or lymphatic massages and dry brushing—a gentle massage done with a stiff, dry brush that helps stimulate the lymphatic system and detoxify skin.

Epsom salt baths Sulfur-based compounds are one of the six critical nutrients needed to support your liver, but did you know that taking Epsom salt baths can bypass your need to make this from foods? Epsom salt, also known as magnesium sulfate, mixed with warm water in a bath opens your pores, allowing the beneficial compounds to be absorbed through the skin so it can supply your liver with what it needs. You can find Epsom salt in most grocery stores and pharmacies, and it’s inexpensive, too. Who knew supporting your liver could be a relaxing and soothing activity?

Limiting and reducing your exposure to toxins will also lead to quicker results, so it’s essential to be aware of what you put on your skin and in your mouth. After all, it’s hard to put out a fire when the gas is still on. To learn more about the pesticides sprayed on our foods, we recommend checking out the “Dirty Dozen,” a free document released by the Environmental Working Group every year detailing the foods highest in pesticides. EWG also details the foods lowest in pesticides in the “Clean Fifteen.” The idea is that with the Clean Fifteen, it’s OK to stick to conventional produce. For any foods on the Dirty Dozen list, it’s better to spend the money on organic when possible. When you can, consider buying organic or non-GMO animal proteins, as conventionally raised meats are typically loaded with exogenous hormones and pesticides.