Your liver filters out toxins from your diet and environment, so keep yours fighting fit over the Christmas period with these supplements.
Good liver function is essential to optimal health because it is your body’s natural detox organ and performs more than 500 biological functions, including a major role in the metabolism of glucose, amino acids and lipids (fats), as well as regulating glycogen storage and hormone production, and storing glycogen, iron, copper and vitamins A, B12, D and K. Keep your liver in good health with these supplement recommendations from the team at JDP Fitness
1. Milk thistle
Silybum marianum, also known as milk thistle, is a herb traditionally used as a detoxifying agent. It’s best known as a treatment for the effects of death cap mushroom poisoning, and acts as an anti-inflammatory agent in the presence of liver toxins. There’s some evidence that it increases the DNA and protein synthesis rates in the liver. However, supplementing with milk thistle is only necessary for people who are using compounds that may harm the liver, excluding alcohol or medication.
Although similar to a B vitamin, this compound is actually a methylation agent, which means it supports levels of S-adenosyl methionine (SAMe) in the liver. Low levels of SAMe are associated with non-alcoholic fatty liver disease. Though methylation agents won’t cure the disease, they are thought to reduce the risk of accumulating liver fat in the presence of compounds that may harm the liver, such as alcohol. You can take SAMe supplements but they’re significantly more expensive than choline.
This compound – NAC for short – is used for producing glutathione, low levels of which are associated with inflammation and oxidative stress (both are associated with age-related disease). NAC supplementation will support glutathione levels and is often used in cases of liver failure and toxin-induced liver damage, such as acetaminophen (paracetamol) overdoses. Low doses of NAC are a cheap and effective way to support liver antioxidants.
Hangover Curing Workout
Realise a little too late that looking after your liver is a good thing. One bottle of beer at the work Christmas party is about 100 worthless calories. It offers no value—it’s just junk. Throw back two, three, or four more and you’re putting an awfully big dent in your recommended total caloric intake when you add them on top of breakfast, lunch, and dinner. Halt the affects of your Christmas excess with this hangover busting workout.
We’ll start slow and build up the volume.
1. 10-minute walk. Casual, get the blood flowing.
2. Body-weight Squat superset with Pushup. 5 sets of 5, real easy
3. Cable Curl superset with Cable Pushdown. 5 sets of 5, real easy
At this point you should have a nice shot of endorphines leveling off the headache. Time to crank it up a bit with a full-body giant set.
1A. Barbell Squat x 10
1B. Dumbbell Bench Press x 10
1C. Dumbbell Bentover Row x 10 (each arm)
1D. Dumbbell Lateral Raise x 10
1E. Dumbbell Curl x 10 (each arm)
1F. Dumbbell Overhead Extension x 10
Rest two minutes. Complete three rounds.
THE 3-MOVE AB RIPPER
2A. Hanging Knee Raise to failure
2B. Kneeling Cable Crunch to failure
2C. Plank to failure
Complete three full sets.