Liver health from a Traditional Chinese Medicine view

Spring is a common time of year where people feel they need to "clean out" their body. We may feel we want to move more and eat lighter. We may also find certain emotions, especially anger and irritability may bubble to the surface. This corresponds to Traditional Chinese Medicine (TCM), where spring is associated with the Liver, a major organ of detoxification.

Remember Chinese medicine has a different way of explaining the body compared to western views. When we discuss the Liver in the TCM system, we are not talking about the "anatomical" liver you may remember in biology class. The main function of the Liver in TCM is to as move Blood and Qi (energy) and so that all the other organs and muscles are energized and nourished. Mentally the Liver gives us motivation to accomplish goals and move forward in life. On the negative side a stagnant Liver gives feelings of anger and frustration in life events, especially in small day to day tasks (ex. road rage, impatience when waiting in cues). The Liver is the organ system most affected by suppressed emotions. Therefore not dealing with your triggers and emotions for a long time can lead to "Liver stagnation" and eventually pathologies of other body organs.

I like to use TCM in my practice because it explains the cause of many symptoms that may seem unrelated. For example, irritability, migraines and mood swings especially around your period may indicate Liver Qi "stagnation". Or a person who is overweight, and feels angry and trapped at work due to limited options. They would rather watch TV than exercise, and eventually there is a loss of motivation.

Physical symptoms of Liver Qi Stagnation may include some or all of these symptoms such as upper abdominal distention, constriction in the chest and constant sighing. This pattern also includes many emotional signs such as irritability and depression, feeling wired, and mood swings. There may be some digestive issues such as nausea, vomiting, abdominal pain, sensing a lump in the throat or difficulty swallowing, a bitter taste, constipation, or diarrhea. Women may notice Liver Qi stagnation a week before thier period with PMS symptoms such as painful breasts, irritability, mood swings, and cramps. This is due to the extra work the Liver has to do to move Qi and blood and prepare for menses.

Remember anger and irritability causes physical changes in the body; increased blood pressure and heart rate, inflammation, blood clots, decreases thyroid function, lack of circulation and tight muscles. In Liver stagnation, spicy and hot foods are discouraged since they increase heat in the body (you can imagine adding a warm compress to a recent burn... too much heat!) Rich fatty meals also increase stagnation. Some drugs such as caffeine, marijuana, and sugar may temporarily decrease the tension felt in the body, however it comes back later in the day with increased strength.

Lucky these symptoms respond really well to simple dietary and lifestyle changes. Cooling and sour raw vegetables help the Liver function better such as cucumber, celery, lemon, and chickweed. If you have poor digestion (bloating, difficulty eating certain foods, irregular bowels), you may want to lightly steam foods, or eat soups and stews instead of raw foods. Small meals are encouraged, and eating before 8 pm allows the digestion to be optimal.

Green algae powders and spirulina are considered cooling and also detoxifying to the liver.
Also bitter and sour flavors are decongesting and cleansing for the liver. Herbal teas like dandelion root tea or burdock root, and bitter lettuce greens such as endive and raddiccio are good suggestions. Tangerine or orange peel added to dishes or teas will increase the bitter flavor. Adding lemon juice or apple cider vinegar to water as a beverage, or sprinkling over vegetables will increase the sour flavor.

Here is a table I found that will help:

Foods helpful for Liver Qi Stagnation	Foods that cause Liver Qi Stagnation
Lightly cooked or steamed vegetables Cucumber salad Deep ocean fish, poached or steamed Water with lemon Raw fruit salad Cooking foods in broth or water rather than sautéing or frying in oil. Bitter greens: dandelion, escarole, radicchio Celery Broccoli Goat yogurt Mung beans, fermented soy products Spirulina Swiss chard, Spinach Apple Cider Vinegar	Thick creamy or cheesy sauces Coffee, black tea, soda with caffeine Hot spices: chilies, cayenne, pepper Alcohol Lamb Beef French fries, onion rings Tempura Excessive sweets Heavy, complicated meals Super-sized meals

Activities to Free the Liver	Activities to Stagnate the Liver
Biking, swimming, jogging, dancing Creative outlets – journaling, Painting, Sculpting, Singing, Chanting Sharing your feelings Punching pillows Martial Arts Comparing oneself to others in a negative way Pranayama, or conscious breathing exercises	Not exercising Sitting in traffic jams No creative outlet, Excessive work Spending a long time in a situation where you feel stuck or trapped. Repressing feelings Stress