How to Support a Healthy Liver & Kidneys

The liver and kidneys are vital organs responsible for digestion and filtering your blood to get rid of toxins, waste or extra fluid. Urinary system disruptions, hepatitis and complications with diabetes are all associated with impaired liver or kidney functioning. Nutrition habits and daily activity level play a significant role in supporting the health of these organs. Additionally, managing any existing medical conditions such as blood pressure, cholesterol or minor infections make a difference in liver or kidney functioning. In the event of liver or kidney disorders, follow physician recommendations, take your medications and choose healthier lifestyle habits.

Step 1

Eat plenty of vegetables and fruits daily. Plant-based foods contain antioxidants, which are important for protecting your organs from free radicals. Free radicals are substances that attack your cells, and antioxidants neutralize the free radicals to prevent damage. Fruits such as berries, prunes and raisins contain high levels of antioxidants. Broccoli, tomatoes and greens are also high in antioxidants as well as vitamin C, to support the immune system. Eat five to eight servings of fruits and vegetables daily to obtain nutrients for liver and kidney health.

Step 2

Start using garlic, herbs and spices. Using too much salt on foods contributes to the development of kidney stones. Flavor your foods with garlic, pepper or spices to cut down your sodium intake. Garlic is also significant for naturally cleaning the liver because it contains a sulphur-based compound called allicin. Onions and shallots contain this ingredient as well and can be added to your meals daily.

Step 3

Drink water instead of soda or alcohol. The National Kidney Foundation indicates that research from a longitudinal, 20-year Nurses' Health Study concludes that drinking two or more diet soda beverages a day contributes to kidney health decline. The alternative is drinking more water, between 64 and 128 oz. daily, to properly hydrate the kidneys. Limit or abstain from alcohol to support liver health. Drinking alcohol in excess damages liver cells, leads to fatty liver and eventual permanently scars the liver.

Step 4

Limit the amount of saturated fats you eat. Saturated fats accumulate in the arteries and prevent proper blood flow to and from your organs. Diets high in saturated fat contribute to the development of liver problems and kidney stones. Opt for a low-fat diet by eating lean meats such as chicken or seafood. Limiting your fat intake is also important to keep your blood pressure low so you do not further complicate existing medical problems from diabetes or heart conditions.

Step 5

Protect your skin from harsh chemicals. Toxic chemicals from aerosol sprays and household cleaning products or pesticides and paint can absorb into your skin and cause liver damage. Take caution when using toxic chemicals by wearing gloves, long sleeves and protective face masks or ventilators.

Tips and Warnings

• Get plenty of daily fiber in your diet to maintain digestive and bowel health. Whole grains, apples and green vegetables are good fiber sources.

• Exercise for 20 to 30 minutes a day by walking, bike riding or joining a fitness class, to aid in maintaining a healthy weight.

• Obesity can contribute to liver and kidney problems. Consult your physician about a diet plan to lose weight in order to maintain organ health.

• Mismanaging prescribed medications can damage your liver and kidneys. Follow dosing instructions and talk with your physician about side effects of medications.