Nicky Dear Health Coach

Did you know that during Menopause, our liver function becomes less efficient & the gall bladder produces less bile (around 20% less) due to the effect of decreasing Oestrogen and the effects of ageing.

The production of enzymes used to breakdown toxins, including alcohol (such as alcohol dehydrogenase or ADH) is reduced, and the total volume of our liver can be reduced by up to 40% as we age!! Bile is essential in the breakdown of fats from the food we eat. I learnt all about this when I studied with Dr Wendy Sweet to become a Menopause practitioner.

When you know this, it starts to make sense that you can no longer tolerate alcohol as you once did. It also makes sense that if you drink alcohol in the evening, you will find yourself wide awake in the early hours of the morning, probably having night sweats and hot flushes, because your body is just not able to metabolise alcohol well.

It also explains why a diet high in saturated fat can lead to the storage of fat in the liver cells and in adipose tissue around the waist, because the process of breaking down the fat we eat and utilising it for energy is no longer working as well as it used to.

[There are a number of morphologic changes that occur within the liver as it ages, and thus, such features would be expected to evolve within the liver in menopause. Such changes include reductions in liver blood flow and volume as well as changes in the capacity for liver regeneration. Data have shown that liver volume, blood flow and function decrease approximately 1% per year after age 40 to 50 years. Overall, liver volume decreases by 20% to 40% by the time persons reach elderly age, and this reduction is noted to be more marked in women] Liver disease in Menopause Carla W Bradley

Fatty liver disease (steatosis) is very common in Menopause and Post Menopause, mainly due to hormone changes and also changes due to the natural ageing process, early stage steatosis does not normally cause harm, but it can lead to serious health issues if it is not managed (Non-alcoholic fatty liver disease (NAFLD) – NHS) – It is well worth asking your GP for a liver function test if you have symptoms mentioned in the information in the link.

The good news is that you can take steps to protect your liver and improve liver function.

Eat a Mediterranean diet, which mainly consists of plant-based dishes with a small amount of lean wild caught red meat & oily fish limiting saturated fats (animal fats such as fatty meat, sausages etc) and including olive oil as your main source of fat try to include around 30ml of really good quality olive oil per day.

Ensure you are eating beans peas and pulses for plant based protein, we don’t need a lot of protein unless we are doing extreme forms of exercise and animal proteins can lead to hot flushes as they are “thermogenic” creating heat in our bodies, so eating meat heavy meals at night is a sure way to wake up with hot flushes in the early hours of the morning.

I have a handout that I give to my clients, which is a simple guide to the Mediterranean diet, as I know how confusing all the information available about what we should and should not eat can be.

 [Saturated fat ingestion rapidly increases hepatic lipid storage, energy metabolism, and insulin resistance.]  Hernandez et al 2017

Avoid processed foods and eat mainly whole foods, whole grains, seeds and nuts. Avoid added sugars, fizzy drinks and refined carbohydrates (such as white bread & pasta) and swap them for wholegrain versions.

Include aerobic exercise in your daily routine (walking at a brisk pace for 30 minutes in the morning is a great way to start).

Keep alcohol to a minimum and preferably just a small glass of wine now and again with a meal.

Manage your stress levels at home and at work by practicing relaxing exercises such as gentle stretching, breathing techniques, massage, reflexology, or meditation, especially in the evening before bed, which will reduce your cortisol level and enable your melatonin level to be high (your sleep hormone).

Overtraining can also be a form of stress on your body, especially if you are not sleeping well, so the right kind of exercise for your unique body and metabolism is key at this stage of life.

Implement a regular sleep routine. Sleep is absolutely key in keeping your liver healthy as well as your general health, and this is always the first thing I focus on in my 12-week programme with new clients, as without sleep we cannot recover and heal, and weight loss becomes almost impossible, especially in menopause.

Carrying excess weight puts extra stress on your liver and can lead to metabolic syndrome (this term refers to a cocktail of health issues -high blood pressure, high cholesterol, high blood sugar and high triglycerides and for many liver), Type 2 diabetes, as well cardiovascular disease and many others.

There are also specific foods which can be eaten as part of a Mediterranean style diet that will ensure a healthy liver, which include cruciferous vegetables (Cauliflower, Kale, Broccoli, and Brussel sprouts, for example).

These can help activate liver enzymes which help detoxify the liver. Also Alkaline foods such as Celery, Avocado & Cucumber will help reduce inflammation.

Please contact me for more information about this, and see my blog about inflammation

Finally, there is evidence to suggest that citrus fruits contain many compounds that have very positive health benefits.

This is why I always ask my clients to drink a pint of water first thing in the morning with a whole fresh lemon squeezed into it. You can add fresh orange juice if you find the lemon hard on the palette to start with.

[Limonin Alleviates Non-alcoholic Fatty Liver Disease by Reducing Lipid Accumulation, suppressing Inflammation and Oxidative Stress ] Yunjia Li et al 2022.

If you are interested in learning more about how you can improve your liver health, loose weight, work on your sleep, stress levels, joint and muscle pain relief and your general feeling of wellbeing and mental health, take a look at my 12-Week programme.

If you are ready to invest in your future health why not give me a call or drop me a message and we can have an initial, no obligation chat about how I work.

Get in touch :

Email	Phone	Find out more about me
Nicky@nickydearhealthcoach.com	07407281148	nickydearhealthcoach.com