Maintaining liver health is essential for general health and wellbeing. From processing nutrients from food to filtering toxins from blood liver is essential for overall well-being. We can promote healthy liver function and lower the chance of developing liver illnesses by implementing specific dietary and lifestyle changes.
A major concern, fatty liver disease affects millions of people. This disease, which is generally asymptomatic in the early stages, is caused by an abnormal accumulation of fat in the liver. By maintaining good liver health and practicing healthy lifestyle one can improve liver health and reduce the risk of liver diseases.
Dietary Tips for Liver Health:
Eat nutrient-dense foods: fruits, vegetables, whole grains, lean proteins, and healthy fats while limiting processed foods, saturated fats, and added sugars. Foods high in fiber, aid digestion and promote regular bowel movements, which helps the liver eliminate toxins efficiently.
Eat Healthy fats: Opt for healthy fats like those from avocados and nuts and avoid fats found in fried foods and processed snacks.
Limit alcohol: Excessive alcohol intake can lead to inflammation, fatty liver disease, alcoholic hepatitis, and eventually cirrhosis. If you drink, do so in moderation.
Stay Hydrated: Drink plenty of water throughout the day. Hydration supports liver function by aiding in the elimination of toxins from the body.
Limit Sugar and Refined Carbohydrates:
Reduce intake of sugary foods and beverages, as well as foods high in refined carbohydrates like white bread, pasta, and pastries. High sugar consumption can contribute to fatty liver disease.
Lifestyle Changes for Liver Health:
Maintain a healthy weight: Excess weight contributes to fat accumulation in the liver. Aim for a healthy weight through regular exercise and a balanced diet.
Follow a workout routine: Physical activity helps reduce fatty deposits in the liver and improves overall metabolism. Regular exercise helps your body use fat more efficiently. Any form of exercise aerobic or weight bearing for 30-45mts/d can help your liver health.
Avoid smoking: Smoking can damage liver cells and impair liver function. Quitting smoking and avoiding illegal drugs is essential for liver health.
Manage chronic conditions: Conditions like diabetes and high blood pressure can impact liver health. Manage these conditions through lifestyle modifications and medications as prescribed by doctor.
Cautious with supplements: Some of the medications and supplements are cautions, consult with a doctor before consuming.
Avoid unnecessary stress: Chronic stress can impact liver health.
Regular Health Check-ups: Regular medical check-ups can help monitor liver function and detect any abnormalities early on. This allows for timely intervention and management of liver-related conditions.
Adopting a healthy lifestyle that includes a balanced diet, regular exercise and limited alcohol consumption, can significantly impact liver health positively. However, Early detection and intervention are key ! Taking proactive steps to care liver can lead to better health outcomes.
Prepared by: Dr. Charles Panackel, Senior Consultant – Hepatology, Integrated Liver Care, Aster Medcity -Kochi
