As spring approaches, many of us feel the urge to refresh, declutter, and start anew. While we often think of spring cleaning in terms of tidying our homes, this is also a perfect time to give our bodies a little extra care and attention. A gentle cleanse can help us feel more energised, improve digestion, and support our overall well-being.

Now, when I say “cleanse,” I don’t mean an extreme detox where you subsist on nothing but lemon water for a week or check yourself into a remote wellness retreat in the Swiss Alps (though, let’s be honest, that does sound tempting!). Instead, I’m talking about small, sustainable changes that help our bodies, especially our liver, work at their best, all while allowing us to carry on with our daily lives.

Why Focus on the Liver?

The liver is one of the hardest-working organs in our body, constantly filtering out toxins, aiding digestion, and regulating metabolism. It has over 500 functions, including:

• Detoxifying harmful substances, from alcohol and caffeine to environmental pollutants.
• Processing and breaking down excess hormones, such as oestrogen.
• Converting stored fat into energy when needed.
• Producing bile, which helps us digest fats efficiently.
• Storing essential fat-soluble vitamins (A, D, E, and K), making liver one of the most nutrient-dense foods you can eat (though personally, I’ll pass on eating it!).
• Supporting immune function—about 50% of our lymph is made in the liver, helping to clear infections.
• Converting thyroid hormone T4 into the more active T3, which is crucial for energy and metabolism.

With so many responsibilities, it’s no wonder the liver demands a fair amount of our body’s resources, 30% of our blood flows through it every single minute! That’s why giving it some extra love, especially as we transition into a new season, can make a huge difference in how we feel.

5 Ways to Support Your Liver This Spring

You don’t need an extreme detox to show your liver some love. Here are five simple, effective ways to support this multitasking organ:

1. Eat More Liver-Loving Veggies

Vegetables are a powerhouse of nutrients, but certain ones are especially beneficial for liver health. Focus on:

• Dark green leafy vegetables like spinach, kale, and Swiss chard, which contain glutathione and B vitamins—both crucial for liver detoxification.
• Brightly coloured vegetables rich in antioxidants, which help protect the liver from damage.
• White vegetables such as onions and garlic, which contain sulfur compounds that support liver function.

2. Boost Brassicas for Detoxification

Broccoli, cauliflower, cabbage, and Brussels sprouts are part of the cruciferous vegetable family (also called brassicas), and they play a key role in liver health. They contain:

• Sulforaphane, a powerful antioxidant that helps combat oxidative stress in the liver.
• Indole-3-carbinol, which supports the detoxification of excess oestrogen, helping to balance hormones.
• Fibre, which aids digestion and supports a healthy gut-liver connection via the hepatic portal vein.

3. Spice It Up with Turmeric

Turmeric is often touted as a superfood, and for good reason! This golden spice:

• Prevents fat accumulation in the liver, reducing the risk of fatty liver disease.
• Has strong anti-inflammatory and antioxidant properties, which protect liver cells from damage.
• Supports bile production, aiding in the digestion of fats.

Try adding turmeric to soups, stews, or even a warm golden milk latte for an easy way to incorporate it into your diet.

4. Embrace Bitter Foods

Bitter foods are fantastic for digestion and liver health. They help stimulate bile production, which supports fat metabolism and detoxification. Some great options include:

• Artichokes – Known to support both the liver and gallbladder.
• Chicory and dandelion greens – Excellent for digestion and gentle liver support.
• Rocket (arugula) – Helps enhance bile flow and supports the body’s natural detox processes.

If bitter foods aren’t your favourite, try incorporating them into salads with a citrus-based dressing or blending them into smoothies.

5. Hydrate (and Reduce Alcohol & Caffeine)

We hear it all the time: drink more water. But most of us still don’t get enough! Staying hydrated helps flush out toxins, supports digestion, and prevents sluggish liver function. Aim for 2 to 3 litres of water per day. Herbal teas can also contribute to hydration, with some offering additional liver support:

• Chamomile tea – Calming and good for digestion.
• Fresh mint tea – Soothing and aids digestion.
• Fennel tea – Supports liver function and reduces bloating.

Meanwhile, consider reducing caffeine and alcohol:

• Caffeine speeds up Phase 1 liver detoxification, which can lead to the release of free radicals, this is why it’s important to pair coffee with antioxidant-rich foods like turmeric and leafy greens.

• Alcohol is a liver toxin – period. While occasional drinks are fine, cutting back can significantly reduce liver strain. Luckily, there are fantastic alcohol-free alternatives now, such as Mother Root and Sentia, which I highly recommend.

• If you struggle with anxiety, reducing both caffeine and alcohol can make a big difference. Zinc, often called the “anti-anxiety mineral,” plays a crucial role here, as it’s needed by the enzyme alcohol dehydrogenase to help detoxify alcohol—cue the dreaded “hangxiety” after a night of drinking!

A Gentle Approach to a Healthier You

Spring is a time of renewal, and supporting your liver is one of the best ways to boost your energy, balance your hormones, and improve digestion. By making small, sustainable changes—like eating more liver-loving veggies, cutting back on alcohol, and staying hydrated, you’ll feel the benefits without the need for drastic detox measures.

So, as you declutter your home this season, consider giving your body a gentle refresh, too. Your liver will thank you!

What are your favourite ways to support your health in the spring? Let me know in the comments!

THANKS FOR READING!

Louise x