Seven Effective Tips To Keep Your Liver Healthy- Dr Kaushal Madan
India, with its 1.4 billion population, is the most populous country and one of the fastest-growing economies in the world. In India, liver diseases are quickly recognized as a public health priority. The impact of the Western lifestyle, sedentary behaviour, and easy access to calorie‐dense food, together with the modern epidemics of diabetes and obesity, have catapulted liver diseases into a substantial public health problem in India.1 The burden of liver diseases in India is significant, as India alone contributed to 18.3% of the two million global liver disease-related deaths (in 2015).
These statistics are alarming, and despite efforts in controlling and managing liver diseases, there is limited awareness about liver diseases and necessary lifestyle changes. Living a healthy lifestyle helps your liver work as efficiently as possible and lowers your risk for liver disease. World liver day is celebrated on the 19th of April to spread awareness about liver conditions and how to ensure liver health.
A healthy liver is not only the gatekeeper to good health but also one of the essential organs supporting every other organ in our body. It is the primary site of protection of our body from all toxins. The liver detoxifies the harmful things we consume, like toxins in food, drugs, alcohol, pesticides etc. This is not all; the liver has over 500 functions that keep our bodies healthy.
Most liver diseases are silent, as patients report few symptoms in the initial stages. Therefore, it is essential not to ignore liver diseases. Also, certain health conditions—including obesity, metabolic syndrome, and type 2 diabetes - make you more likely to develop a bad liver, specifically fatty liver disease.
Here are seven simple tips we all must follow to keep our livers healthy:
1. Regular exercise
Regular exercise is the key to a healthy liver. Exercise decreases stress on the liver, increases energy levels and helps to prevent obesity – one of the most critical risk factors for fatty liver disease. If you haven't exercised regularly, start exercising at a light to moderate level and gradually increase your activity. Aim for a total of 150 minutes of exercise per week.
2. A healthy and balanced diet
Eating a healthy and balanced diet is vital for a healthy liver. Select foods from all groups: whole grains, fruits, and vegetables. Prefer to eat complex carbohydrates (e.g., Poha, quinoa, brown rice etc.) over simple carbohydrates (sugar, fruit sugar, etc.). Avoid junk, fried foods and foods high in fat and simple sugars, and drinks with large amounts of sugar, such as sweetened soft drinks, sports drinks, sweetened tea, and juices.
It is imperative to impress upon the concept of a healthy diet and increased physical activity among children and adolescents because obese children develop fatty liver disease in adulthood.
3. Limit alcohol consumption
Alcohol is damaging to the entire body, but especially to the liver. Alcohol is one of the preventable causes of death, such as liver diseases, cirrhosis, cancer, etc. Consuming alcohol can significantly affect overall health, well-being, and safety. The sooner a person limits alcohol consumption, the better off their body will be in the long run. Once the liver undergoes fibrotic changes, it cannot be fully repaired. Also, remember that it is never too late to stop and give up drinking, as that has a beneficial effect on all stages of liver disease.
4. Maintain a healthy weight
You are at an increased risk of developing liver diseases (non-alcoholic fatty liver) if you have obesity (or even just overweight). For most people, weight loss is the best way to combat liver diseases (fatty liver diseases) in their early stages. Weight loss is effectively achieved with a balanced diet and regular physical activity. Typically, weight loss of at least 3 to 5 per cent of body weight is necessary for fat to disappear from the liver cells. A more significant weight loss of 10 per cent is needed to improve liver inflammation and lower the odds of liver-related complications.
5. Get Vaccinated
Virus-related hepatitis is a prevalent cause of liver injury. It is essential to get vaccinated against viral hepatitis A and B. Talk to your family doctor about these vaccinations. Since Hepatitis B and C can be contracted through sexual contact, contaminated blood, and needles, preventive measures include safe sexual practices, including minimizing the number of partners and using barrier (condom) protective measures. Also, always wash your hands thoroughly after using the restroom and avoid unclean food and water.
6. Medications and Supplements
Most medications are broken down and detoxified in the liver after absorption by your digestive system. That means you can damage your liver if you use medication incorrectly or too frequently or use medications without supervision. Be careful with traditional medicines, remedies, weight loss pills and fad diets, as these may be toxic to the liver. If you are unsure about whether the medication you are taking may cause liver damage, speak to your doctor, and follow the instructions accordingly.
7. Take care if you have diabetes, hypertension and/or high cholesterol
Keeping your diabetes, high blood pressure and high cholesterol under control with diet, exercise and/or drugs can help limit and prevent liver damage. Always keep regular follow-ups with your doctor to know if any changes in medications are required.
Disclaimer: The views expressed in this article are of the author and not of Medical Dialogues. The Editorial/Content team of Medical Dialogues has not contributed to the writing/editing/packaging of this article.
