3 steps to detox your liver after a long holiday

Proper liver cleansing not only helps the body recover quickly but also protects long-term health, reducing the risk of liver and digestive diseases.

Why do you need to detox your liver after the holidays?

The liver is prone to overload after the holidays (Photo: Getty).

According to Healthline , the liver is the main organ responsible for detoxifying and purifying the body, so after a series of partying days, cleansing the liver and restoring balance to the body is extremely important.

Long holidays, parties, alcohol, greasy foods, sugar, salt, etc. make the liver work too hard to eliminate toxins, sometimes not even able to process them all.

If this condition persists, toxins accumulated in the liver will reduce liver function, hinder the ability to metabolize nutrients and detoxify. As a result, the body is prone to fatigue, acne, dull skin, and in the long term can lead to dangerous diseases such as hepatitis, cirrhosis, and even liver cancer.

Detoxifying the liver after a vacation not only helps to clear away harmful toxins but also promotes regeneration and recovery of liver cells. Thanks to that, the liver functions effectively again, improves overall health, helps the body feel healthy, relaxed, and ready for daily life.

Effective liver cleansing methods

A scientific diet is an effective way to purify the liver (Photo: Getty).

Drink warm lemon water in the morning:

A glass of warm water with lemon in the morning not only hydrates but also aids the liver's production of bile - needed to break down fats and eliminate waste.

According to research published in the Journal of Nutrition & Metabolism (Canada), flavonoid compounds in lemon peel and juice, especially eriocitrin, have strong antioxidant effects and protect the liver from oxidative stress, helping to reduce liver enzyme indexes ALT and AST in people with mild to moderate fatty liver.

How to use: Squeeze half a lemon into 250ml of warm water, drink 20 minutes before breakfast. Do not add sugar. People with sensitive stomachs should use after a light meal.

Eat lots of green vegetables containing antioxidants:

Green vegetables, especially those like broccoli, kale, and spinach, contain glucosinolates — compounds that boost detoxifying enzymes in the liver like glutathione S-transferase.

A report from the American Institute for Cancer Research (AICR) said that people who consumed at least five servings of cruciferous vegetables per week had significantly improved liver function after eight weeks, especially in removing chemical toxins from drugs and food.

These vegetables also provide folate, vitamin C, vitamin E — all of which are involved in protecting liver cells from free radical damage.

Suggestion: Steam, boil or lightly saute with olive oil. Eat for lunch and dinner, combining many colors of vegetables to increase the effect.

Increase light exercise in the morning:

Exercise is not only good for the heart, but also promotes blood circulation through the liver and increases lymphatic activity, helping to transport toxins out of cells and to the liver for processing.

According to the latest recommendations of the World Health Organization (WHO), just 30 minutes of brisk walking or yoga every morning can reduce fat accumulation in the liver and improve insulin sensitivity, thereby reducing the risk of hepatitis and non-alcoholic fatty liver disease.

People who exercised lightly in the early morning had better liver circadian rhythms, stable detoxification enzyme production cycles, and the ability to process toxins 18% faster than the sedentary group.

Walk outdoors, stretch, do deep breathing or yoga for 20-30 minutes early in the morning before breakfast.

Source: https://dantri.com.vn/suc-khoe/3-buoc-giai-doc-gan-sau-ky-nghi-le-dai-20250506072606867.htm