How your liver impacts hormonal balance (and how your diet impacts liver health)

You can think of the liver as a waste treatment plant, an organ that detoxifies toxic substances that we take in. The liver plays a key role in cholesterol metabolism, breaking down fats and proteins, and purifying the blood. It also breaks down and removes any excess hormones from the body, preventing imbalances.  

So, a healthy liver is crucial for hormonal balance. In perimenopause your hormone levels change, which is why good liver function is so important during this transition time. What can you do to support your liver? 

Why your liver may not be performing to its ability

Every day, the liver detoxifies the body of substances such as alcohol, coffee, medication and chemicals in our food and other products. When the liver has too much to handle it can get overworked, affecting its ability to work optimally.  

Women expose themselves to hundreds of chemicals every day. The liver has to process all these chemicals.

What's more, all these detoxifying processes need to happen before the liver can focus on metabolising and removing used hormones from the body. If hormones are not broken down efficiently, this does not have life-threatening consequences. ​However, if toxins (such as alcohol and medication) are not eliminated, they can damage vital organs, potentially causing death. Therefore, the liver prioritises getting toxins out of the bloodstream over hormones. If the liver is too busy metabolising toxins to eliminate hormones, this can lead to hormonal imbalances. 

Low oestrogen and liver function

Research shows that the drop in oestrogen levels brought on by menopause increases the risk of a fatty, malfunctioning liver. Postmenopausal women, in particular, are prone to a fatty liver. Factors such as stress and insulin resistance can increase this risk. 

These are important factors that can prevent the liver from breaking down hormones. Oestrogens are eliminated from the body by metabolic conversion to metabolites. If metabolites remain in the body too long, this can cause problems. Metabolites are endocrine disruptors that interfere with normal hormonal action, so you don't want them in your body.  

Give your liver the right nutrients

Nutrition and liver health – and thus overall health and a healthy hormone balance – are deeply interconnected. Are you looking for ways to support the health of your liver and ensure that it functions optimally? Then make sure your diet includes certain nutrients (like organic vegetables, water and protein) and certain restrictions (like alcohol and sugary, processed and deep-fried foods). Confused what to include, and what not to include in your diet? Here are some tips. 

• Make sure you eat 400-500 grams of fruit and vegetables each day. Preferably organic, so that it doesn't contain any chemicals. Vegetables and fruit are packed with fibre and antioxidants, which help the liver function optimally and protect the body from free radicals. 
• Eat ingredients that help restore the liver. Some foods are known to support liver health and function. Take, for instance, artichokes, mushrooms, broccoli, cauliflower, cabbage, onion, pak choi, Brussels sprouts, bean sprouts, alfalfa, leek, garlic, lemon, blueberries, raspberries, ginger, cumin and turmeric. 
• Eat protein. Most people's diets are lacking in protein, while proteins are very important to our body. They help the body repair tissue and also contribute to liver function and prevent damage to the liver cells. Try to eat nuts, eggs, tofu, fish, beans or legumes more often. Kernels and seeds are also good sources of protein. Use them in curries and salads, or add them to your yoghurt for breakfast.  
• Optimise your balance of the omega fatty acids. Omega fatty acids are friends of your liver, but they need to be present in the right proportion in your diet. People following a Western diet are typically eating too much omega-6s relative to omega-3s. Your hormones are all about balance. Flax seeds, dark leafy greens, legumes, nuts and oily fish contribute to hormonal balance. Eating herring or mackerel twice a week is a good idea. However, fish can be contaminated by environmental pollutants. So don’t overdo it and eat small fish rather than big fish. (Small fish tend to be lower in contaminants.) 
• Cut back on alcohol. Breaking down alcohol costs the liver a lot of energy and, during the process, a toxin is released which damages liver cells. Try drinking only at weekends or stop altogether. Quitting alcohol may be difficult, but the benefits are worth it. Try it for a month and see how it makes you feel. 
• Drink plenty of water. Drink 1.5 to 2 litres of water, preferably filtered, and/or herbal tea per day. The liver uses water to help flush out waste.  

During perimenopause you need to be kind to your liver. This doesn’t mean you have to detox. A healthy diet, rest and relaxation, and cutting down or quitting alcohol is enough to support your liver as you go through menopause. 

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