It's that time of year again! If you're feeling a bit sluggish after the festive season there are some simple measures you can take to start feeling like yourself again – and it doesn't involve any hardcore juice cleanses which are inevitably doomed for failure!

Firstly its important to remember that the body is constantly detoxing. Every time you sweat, urinate, have a bowel movement or exhale you are removing impurities. However, when this system is compromised, toxins aren't properly filtered and every cell in the body is adversely affected.

Some signs of a compromised liver include...

* A sensitivity to the smell of chemicals like perfume, paint, cigarettes and petrol

* Oily or shiny stools

* Light or pale coloured stools

* Coated tongue

* Headache over the eyes

* Bitter or metallic taste in mouth

* Easily intoxicated on very little alcohol

* Easily hungover

* Pain under the right side of rib cage

* Waking between 2 and 4AM

* Low energy and dark circles under the eyes

* Weight loss resistance
How does the liver process toxins?

The liver detoxifies harmful substances in two phases. The first phase uses enzymes and nutrients to metabolise toxins, so they are more water soluble, making them easier for the body to eliminate. The second phase is heavily dependent on amino acids, which combine to partially processed toxins so they can be removed through bile or urine. If the diet is lacking in amino acids, partially-processed toxins from phase 1 can build up.These free radicals can do more harm than the original toxins. When exposed to a heavy load of toxins through the environment or diet, especially over a long period of time, the nutrients needed for the second phase can become exhausted, preventing the liver from handling the load.

How a toxic liver stalls weight loss

One of the livers many roles is fat metabolism. Fat burning is not a priority for a liver under stress. When the liver becomes over-taxed, toxins are not able to leave the body, and are instead stored in fat cells where they will stay until liver function improves. A stressed out liver is especially associated with fat around the belly.

What's wrong with juice cleanses?

We want our bodies to function better, and detox more efficiently. This is achieved when we give our body what it needs on a daily basis, not when we restrict and ignore our natural hunger cues. Because protein drives the most important phase of detoxification, cleanses based solely on fruit and veg juices, do not make a lot of sense.

Top 12 liver cleansing foods

1. Garlic

Garlic has the ability to activate liver enzymes that help the body flush out toxins. Garlic also holds high amounts of antioxidants, allicin and selenium which aid in liver cleansing. Crushing fresh garlic a few minutes before cooking helps activate the allicin and enhances its therapeutic effect.

2. Turmeric

Turmeric helps boost liver detox, by assisting enzymes that actively flush out dietary carcinogens. Turmeric can be added to rice dishes, smoothies or even drank as a tea.

3. Beetroot

Beetroot improves liver function largely by thinning the bile, allowing it to flow more freely through the liver and into the small intestine. Bile is essential for removing cholesterol, used up hormones and toxins from the body. They also increase the livers efficiency in metabolising fats.

4. Green Tea

This liver-loving beverage is full of plant antioxidants known as catechins, a compound known to assist liver function.

5. Green Leafy Vegetables

Greens such as spinach, rocket, kale and dandelion are extremely high in plant chlorophylls. They absorb environmental toxins from the blood stream and have the ability to neutralise heavy metals.

6. Avocados

This nutrient-dense super-food helps the body produce glutathione, which is also known as the 'master antioxidant'. Glutathione is a triple threat to toxins. It neutralises free radicals, enhances the immune system and detoxifies the liver.

7. Apples

Apples are high in a type of prebiotic called pectin which is used in the cleansing and releasing of toxins from the digestive tract. Apples make it easier for the liver to handle the toxic load during the cleansing process.

8. Olive Oil

Cold-pressed organic oils such as olive, hemp and flax-seed are great for the liver, when used in moderation. They help the body by providing a lipid base that can suck up harmful toxins in the body. In this way, it takes some of the burden off the liver in terms of the toxic overload many of us suffer from.

9. Sulfur Rich Foods

Vegetables such as broccoli, brussel sprouts, onions and cabbage are rich in sulfur, a mineral that binds and helps remove toxic chemicals. For maximum liver benefits these foods are best eaten raw or lightly steamed/sautéed.

10. Cruciferous Vegetables

Eating broccoli and cauliflower will increase the amount of glucosinolate in your system, adding to enzyme production in the liver. These natural enzymes help flush out carcinogens, and other toxins, out of our body which may significantly lower risks associated with cancer.

11. Lemons & Limes

These citrus fruits contain very high amounts of vitamin C, which aids the body in synthesizing toxic materials into substances that can be absorbed by water. They also help the liver produce more enzymes which give you more energy and help with digestion.Drinking freshly-squeezed lemon or lime juice in the morning helps stimulate liver function.

12. Lentils

Lentils are rich in fibre, which assists with the cleansing process. They’re also a natural source of plant-based protein, providing the essential amino acids needed for phase 2 detoxification.

Tips to detox your lifestyle

* Sweat daily. The skin is the bodys largest organ. Enhance the removal of impurities by exercising or using the sauna

* Dry body brush. Dry body brushing stimulates the lymph system which plays an essential role in detoxification

* Keep a gratitude journal. Negative thoughts are toxic to the body. The mind can only focus on one thing at a time so it is impossible to feel anxious or stressed when you're focusing on gratitude. Write down three things you're grateful for at the end of every day.

* Breathe deeply to allow oxygen to circulate better through your system.

Veronica Burke

Health & Nutrition Coach

Facebook: Clean Nutrition Healthy Mission