Liver Health and Peri-menopause

Let’s dive into the crucial role your liver plays in menstrual health. Why it deserves far more appreciation and care, and the vital role nutrition must play.

The liver regulates hormone health, supports nutrient absorption and regulates blood composition - all of which contribute to a healthy menstrual cycle. So what happens as we enter peri-menopause and menopause? The answer is, the liver can become overburdened, which can lead to challenging and even debilitating symptoms. Thus supporting liver health through effective management using homeopathy, targeted nutrition, hydration and lifestyle can have a profoundly positive impact.

And now, for the Science...

The liver metabolizes hormones, including estrogen and progesterone, which fluctuates during perimenopause and menopause, and the liver’s ability to process toxins efficiently becomes even more crucial for hormonal balance. Detoxification pathways in the liver must function optimally to prevent the buildup of metabolic waste that can worsen your menopausal symptoms. When a liver becomes ‘sluggish’ it can exacerbate symptoms including weight gain, mood swings and fatigue. Let us not forget that the the liver helps to regulate blood sugar levels, which, when imbalanced, can contribute to increased food cravings, fatigue and weight fluctuations. Additionally, liver function influences inflammation, which, when out of balance can intensify hot flashes, joint pain, and cognitive ‘brain fog’. Phew! That’s a hard working liver you have!

And how to be pro-active.

Reduce/Omit Adrenal Stimulating Foods For so many women these foods may already aggravate, but perhaps have no idea why. The adrenals and liver have a closely linked relationship, primarily through their roles in stress response, detoxification, and metabolic regulation. These foods can place unnecessary stress on the adrenal glands and in turn affects the liver function. So let’s discover what they are. Common adrenal stimulants include alcohol, caffeine (teas, coffee, dark chocolate), cheese (soft varieties tend to be more tolerated), orange juice, excessive table salt, refined sugars, processed and spicy foods. Reduce/omit or follow an elimination diet to find out what ones may be causing you symptoms.

Include more Anti-Inflammatory Foods Focus on nourishing your body with whole, nutrient-dense foods that strength both the liver and adrenal glands, while naturally fighting inflammation naturally. Cruciferous vegetables, leafy greens, liver cleansing fruits - berries, lemon, lime, grapefruit, apple, pear and pomegranate. Healthy fats in the form of avocado, nuts, seeds and omega 3 rich oils - coconut and virgin olive oil (avoid seed oils where possible), and protein rich foods - lean local meats, homemade bone broth, and plant based choices - black beans, chickpeas, lentils and quinoa.

Include Probiotic Foods Since gut imbalances can contribute to mood swings, weight gain, and poor digestion, prioritising probiotic-rich foods can help ease symptoms and promote hormonal harmony. Both unsweetened greek yoghurt and kefir contain live cultures, and are rich in calcium for bone health too. Fermented vegetables are encouraged, think sauerkraut, kimchi and vinegar based pickled vegetables. Apple cider vinegar is rightly popular, it contains beneficial bacteria and enzymes that aid digestion.

Hydration Good hydration during peri-menopause and menopause involves replenishing electrolytes, supporting detoxification, and maintaining balanced fluids in the body. Choose from 100% coconut water, Celtic sea salt added to water, fresh vegetable juices, naturally caffeine free herbal teas like chamomile, peppermint and hibiscus, and filtered warm water with lemon.

Adaptogenic + Anti-Inflammatory Superfoods Add powerful anti-inflammatory turmeric and ginger into juices, soups and curries. Add Maca root into smoothies to support adrenal health and hormone balance, and Ashwagandha to help regulate cortisol and stress.

Check out more information about Tay Henry our Nutritional Therapist specialist in autoimmune and hormone issues at www.healingspaceonline.com/meettheteam

Healing Space Online is an international multi-disciplinary online clinic dedicated to helping women resolve their health issues with an integrated natural approach.