Denver D: Altitude Lies Drying Youth Livers?
By Franklin Everett ShawThe crisp mountain air, the stunning views, the active lifestyle – Denver has a lot to offer. But living at altitude, especially as we get older, presents unique challenges to our health, particularly when it comes to our liver. It’s time to ditch the generic detox teas and dive into a Denver-specific strategy for optimizing liver function.
The liver, our body’s primary detoxification organ, works overtime in Denver. Altitude increases oxidative stress, forcing the liver to work harder to neutralize free radicals. This, coupled with the dry climate that can lead to dehydration, puts a significant strain on this vital organ.
So, what can Denver residents over 40 do to support their liver health? It’s more than just avoiding excessive alcohol; it’s about a holistic approach tailored to our unique environment.
First, let’s talk hydration. Denver’s dry air sucks moisture from your body faster than you think. Aim for at least half your body weight in ounces of water daily, and even more if you’re active. Add a pinch of Himalayan pink salt to your water to help with electrolyte balance, crucial for proper liver function.
Dehydration thickens the bile, making it harder for the liver to flush out toxins. This can lead to sluggishness, digestive issues, and even gallbladder problems.
Next, consider altitude-specific supplementation. Milk thistle is a well-known liver supporter, but in Denver, consider adding NAC (N-acetylcysteine). NAC helps boost glutathione, a powerful antioxidant that the liver uses to detoxify. Altitude depletes glutathione levels, so supplementation is key.
A common mistake is taking too much iron. While iron is essential, excess iron can contribute to oxidative stress and liver damage. Get your iron levels checked before supplementing, and opt for food sources like spinach and lentils instead.
Now, let’s explore local resources. The Denver area boasts fantastic farmer’s markets. Head to the South Pearl Street Farmers Market or the Cherry Creek Fresh Market for liver-loving foods.
- Beets: These earthy vegetables are a powerhouse for liver health, stimulating bile flow and supporting detoxification.
- Cruciferous vegetables: Broccoli, cauliflower, and Brussels sprouts contain compounds that help the liver break down toxins.
- Garlic and onions: These pungent foods are rich in sulfur compounds, which aid in liver detoxification.
Don’t just buy these foods; learn how to prepare them in ways that maximize their benefits. Roasting beets brings out their sweetness and makes them more palatable. Lightly steaming cruciferous vegetables preserves their nutrients.
Consider a local detox program, but choose wisely. Many “detoxes” are simply glorified juice cleanses that can actually harm your liver. Look for programs that focus on supporting the liver’s natural detoxification pathways with whole foods, targeted supplements, and lifestyle changes.
One example is the Functional Medicine Center of Colorado. They offer personalized detox programs that address individual needs and health conditions, taking into account the unique challenges of living at altitude.
Biohacks can also play a role. Intermittent fasting, when done correctly, can give your liver a break and allow it to focus on repair and regeneration. Start with a 12-hour fasting window and gradually increase it to 16 hours.
Another biohack is cold exposure. Brief exposure to cold temperatures, such as a cold shower or a dip in an ice bath, can stimulate the vagus nerve, which helps regulate inflammation and support liver function.
However, be cautious with biohacks. Intermittent fasting isn’t for everyone, especially those with certain medical conditions. Cold exposure can be dangerous if you have heart problems. Always consult with your doctor before trying any new biohacks.
One often overlooked aspect of liver health is stress management. Chronic stress can wreak havoc on your liver by increasing inflammation and disrupting hormone balance. Denver offers numerous opportunities for stress reduction, from hiking in the foothills to practicing yoga at a local studio.
Consider joining a mindfulness meditation group. Studies have shown that mindfulness meditation can reduce stress and improve liver function. The Denver Insight Meditation Community offers free meditation classes and retreats.
Another challenge Denver residents face is air pollution. While Denver’s air quality has improved in recent years, it still ranks among the worst in the nation. Air pollution puts extra stress on the liver, as it has to work harder to filter out toxins.
Invest in a high-quality air purifier for your home and office. Look for one with a HEPA filter and activated carbon filter to remove both particulate matter and volatile organic compounds (VOCs).
Finally, be mindful of your alcohol consumption. While moderate alcohol consumption may be acceptable for some, it’s crucial to remember that alcohol is a toxin that the liver has to process. If you choose to drink, do so in moderation and always stay hydrated.
Consider replacing some of your alcoholic beverages with non-alcoholic alternatives. Denver has a growing number of breweries and bars that offer delicious and creative non-alcoholic cocktails.
Optimizing liver health in Denver requires a proactive and personalized approach. It’s about understanding the unique challenges of living at altitude and taking steps to mitigate those challenges. By focusing on hydration, targeted supplementation, local resources, biohacks, stress management, and mindful choices, Denver residents over 40 can support their liver health and thrive in the Mile High City.
Don’t wait until you experience symptoms of liver problems. Start taking care of your liver today, and you’ll reap the benefits for years to come. Your liver will thank you.