How your liver affects your hormonal balance (and how nutrition supports your liver)

The liver endures a great deal on a daily basis. Consider the breakdown of alcohol, coffee, medications, and the chemicals found in our food and personal care products. In short, the liver is constantly busy and may not always be able to perform its tasks optimally.

Research shows that the declining oestrogen levels during menopause increase the risk of developing a fatty liver (and thus a less functional liver). This makes postmenopausal women particularly susceptible to fatty liver disease. High stress levels and insulin resistance can also contribute to this condition.

These are significant factors that can prevent the liver from breaking down your hormones, leaving oestrogen breakdown products (metabolites) in your body. Unfortunately, these metabolites act as hormone disruptors, which is not beneficial for you.

Nutrition plays a vital role in liver health, which in turn supports a healthy body and hormonal balance. The key? By eating certain foods (organic vegetables, water, sufficient protein) and avoiding others (alcohol, sugary or processed foods, fried foods), you can take good care of your liver and reduce its workload. Here’s what that entails:

• Eat 400 to 500 grams of vegetables and fruits daily. Preferably organic, to avoid chemicals. Vegetables and fruits are rich in fibre and antioxidants, which support liver function and combat free radicals.
• Consume liver-supporting foods. Some foods are known to support liver function. Examples include artichokes, mushrooms, broccoli, cauliflower, cabbage, onions, bok choy, Brussels sprouts, bean sprouts, alfalfa, leeks, garlic, lemons, blueberries, raspberries, ginger, cumin, and turmeric.
• Ensure adequate protein intake. Generally, we consume too little protein, even though it helps prevent liver damage and supports normal liver function. Snack on nuts, eggs, tofu, fish, beans, or legumes more often. Seeds and nuts (add them to your yoghurt, curry, or salad) are also excellent protein sources.
• Focus on a good omega fatty acid balance. Omega fatty acids are great for the liver, but only in the right ratio. Typically, we consume too much omega-6 compared to omega-3. This balance is essential for healthy hormonal function. Flaxseeds, dark leafy greens, legumes, nuts, and fatty fish contribute to a good balance. Eating herring or mackerel twice a week is highly beneficial, but keep in mind that much fish is contaminated. Focus on smaller fish (which are often less contaminated) and avoid eating fish too frequently.
• Cut back on alcohol. Breaking down alcohol requires a lot of energy from the liver and damages liver cells. Try limiting your wine consumption to weekends or consider quitting altogether. It can be challenging, but the benefits are significant. Try it for a month and see how it affects you.
• Drink enough water. Aim for 1.5 to 2 litres of water daily, preferably filtered, and/or herbal tea. Water helps the liver flush out toxins.

During menopause, it’s important to be extra kind to your liver. Detoxing? That’s unnecessary. But healthy eating, sufficient rest, and reducing or eliminating alcohol provide your liver with the support it needs during this transitional phase.