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Understanding liver function, fat metabolism and detoxification
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The liver is the second-largest organ in the human body, so you’ll want to do everything you can to take care of it. However, even if you’re vigilant, liver disease may not cause any noticeable signs or symptoms until late in the game. Read on to learn more about how to protect your liver from damage and how to support liver health in a variety of easy ways.
A Balanced Diet for a Healthy Liver
Your liver does a great job of regulating the many processes related to your metabolism, but following a balanced diet can go a long way toward reducing your risk of future liver damage.
Generally speaking, a balanced diet can help you maintain muscle strength and a healthy body weight. And, as a rule of thumb, when we talk about a well-balanced diet, we’re referring to a diet that is low in fat, sugar, and salt. On the flip side, we’re also looking at a diet that is rich in fibre, vegetables, and fruit.
So, what types of foods are ideal for a liver-healthy diet? Here are a couple of tips on what to eat and what to potentially avoid?
To add to your diet:
- Vegetables
- Berries
- Eggs
- Poultry
- Nuts
- Whole grains
- Olive oil
- Avocados
- Salmon.
Limit or avoid consumption of:
- Alcohol
- Soft drinks
- Added sugars
- Fast food.
Don’t Forget to Get Hydrated
Hydration is great for a lot of reasons, but it can also play an important part in improving liver health. Studiesi show that a higher water intake can have a significant impact on lowering the risk of metabolic dysfunction associated steatotic liver disease, or MASLD (formerly known as non-alcoholic fatty liver disease, or NAFLD). More research is needed to learn more about the connection between water and liver function, but there’s certainly no harm in supporting your liver by upping your hydration on a daily basis. When it comes to liver hydration, more water is always a good idea.
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Limit Alcohol Consumption
Excessive alcohol use can lead to alcohol-associated liver disease (ALD). And ALD is often a precursor to more serious conditions like alcoholic fatty liver disease, alcoholic hepatitis, cirrhosis, and other life-threatening complications.
What does moderate alcohol consumption look like? First, it’s important to understand that consumption of alcohol is noted in units, and one serving of your favourite drink doesn’t equate to one unit. For example, a single, 25 mL shot of a spirit like vodka, whiskey, or tequila is one unit. A small glass (125 mL) of wine is 1.5 units, while a large glass (250 mL) counts for three units. And, a 330 mL bottle or a pint of beer or cider represents 1.7 and two units, respectively.
So, here are some standards to watch out forii :
- Avoid drinking more than 14 units of alcohol on a weekly basis.
- If you do drink more than 14 units per week, then spread them out over a period of at least 3 days.
- Avoid heavy drinking episodes to prevent risks of alcohol-related diseases
- Enjoy several drink-free days each week if you’re trying to cut down and protect your liver from alcohol consumption.
Exercise Regularly
Lifestyle changes are critical when it comes to preventing and treating liver conditions. First and foremost, you’ll want to make sure you’re at a healthy weight. If you’re slightly overweight, it’s thought that a weight loss of between 5 and 10% can have a significant impact on improving liver function.iii
How can you go about losing that weight? Well, adhering to a healthy, balanced diet can help with weight loss, along with exercising, which can all serve as a positive impact on the liver. When it comes to the liver, exercise (especially of the aerobic variety) is a great way to kick-start weight loss and promote liver health and function.
Avoid Toxins
There are a variety of toxins that are common in our everyday lives, which may contribute to liver disfunction. As we’ve already mentioned, alcohol is one of these, and to protect your liver, alcohol consumption should be limited as much as possible. Other common toxins can include:
- Non-prescription pain relievers (like acetaminophen, aspirin, ibuprofen, and naproxen).
- Prescription medications, including those used to treat high cholesterol, niacin, and some antivirals and anabolic steroids.
- Some herbs and dietary supplements like aloe vera, black cohosh, cascara, chaparral, kava, and ephedra.
- Industrial chemicals like carbon tetrachloride, vinyl chloride, and various polychlorinated biphenyls.
Get Proper Sleep and Stress Management
Stress and liver may seem like an unlikely pair, but getting an adequate night’s sleep is essential for our health and well-being. And, a good night’s rest can also play a role in supporting liver health, too. First and foremost, adults are recommended to sleep between 7 and 9 hours each night.iv
That may or may not be possible for you, but there are other ways that you can manage your liver and sleep patterns to mitigate stress for liver health.
- Daytime routines. Wake up at the same time every day, prepare a breakfast meal, and plan some mild exercise.
- Nighttime routines. Eliminate caffeine in the early evening, avoid alcohol and cigarettes before bed, and avoid screen time (phones, tablets, and TV) before bedtime.
- Make your bedroom a haven. Optimize your sleeping area with pillows, blankets, or curtains for a perfect night’s sleep.
- Try meditation. Relaxation exercises or distraction techniques can help get you ready for sleep.
- Consider sleep apps or journaling. You can try journaling about your day when sleep eludes you or try one of the myriad sleep apps available to help you get some solid snooze time.
Use of Supplements
One of the most common ingredients in liver-health supplements is choline.
Choline supplements are often a good way to ensure you’re getting enough choline to keep your liver happy. Research has shown that most adults aren’t consuming the recommended amounts, so if foods like red meats, eggs, and cruciferous vegetables aren’t regular features on your dinner table, then you may want to discuss choline supplements with your doctor.
There are several different types of choline supplements available on the market, and some names you may come across include including alpha GPC (a.k.a. alpha-glycerophosphocholine), choline bitartrate, and lecithin. These forms of choline supplementation often have different advantages, from reducing oxidative stress to improving cognitive function and helping with cardiovascular disorders. Your doctor can give you more information on which type of supplement may be right for you.
When to Call a Doctor
If you’re concerned about the amount of liver-supporting choline you’re consuming, you may want to discuss liver supplement benefits with your doctor.
When it comes to liver disease, though, you may not always notice the symptoms right away.
But some common symptoms of advanced liver disease can include:
- Yellowing of the eyes and skin
- Abdominal pain and swelling
- Swelling in the legs and ankles
- Itchy skin
- Dark urine
- Fatigue
FAQs About Healthy Habits to Support Liver Health
- Limiting alcohol consumption
- Avoiding pesticides and toxic chemicals in everyday products
- Prevent Hepatitis by practicing safe sex, washing hands regularly, and getting vaccinated
- Exercise and follow a balanced, healthy diet.
- feeling unwell and tired most of the time
- low appetite
- losing weight
- nausea and vomiting
- tenderness or pain in the liver area
- blotchy red palms
- disturbed sleep patterns.
Your liver is already working hard to promote a healthy metabolism, but there are a few things you can do to improve liver health, including:
We’ve already covered the regular amounts of moderate alcohol consumption above, but it’s important to be aware that a long-term intake of more than 30 g of alcohol per day increases your risk of alcoholic liver disease. And liver disease is almost certain when your long-term consumption exceeds 80 g of absolute alcohol per day.
Alcoholic-associated liver disease is a real risk factor, but monitoring and limiting your drinking habits can have a significant impact on your liver function. The liver has regenerative capacity, so stopping drinking alcohol is an essential part of its healing process.
Alcoholic-associated liver disease is a real risk factor, but monitoring and limiting your drinking habits can have a significant impact on your liver function. The liver has regenerative capacity, so stopping drinking alcohol is an essential part of its healing process.
It’s well documented that physical exercise can have a positive impact on liver health and potential liver damage. Multiple types of exercise can reduce fat content in the liver, which can help to improve liver function overall. Consider adding more exercise – your liver will thank you.
It may be difficult to notice when your liver isn’t working at its full capacity. However, there is a group of early symptoms that may indicate liver disease. Early symptoms of liver disease include:
The liver is a fascinating organ that’s doing a lot to keep you healthy behind the scenes. Beyond it’s numerous, complex functions, like fighting infections, removing toxins, and controlling cholesterol levels, it needs a helping hand from you from time to time when it comes to everyday habits like following a healthy, balanced diet and limiting alcohol consumption.
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