The liver is the largest solid organ that can regenerate and repair itself. However, there is only one liver and it must be taken care of well before I gets damaged. It is a very forgiving organ, but everything in life has limits, even our body parts.
A healthy liver keeps body regulation, detoxification, and metabolic functions in an optimal state. Most of the liver problems are reversible and treatable if detected early. The fatty liver condition can be avoided and prevented from worsening into more severe diseases like liver cirrhosis and liver cancer. To improve the health of the liver, an adaptation of some healthy diet and lifestyle changes are needed.
The liver detoxifies our body. It flushes toxins from the blood that are ingested from contaminated food, alcohol, and medications.
The liver processes food and essential nutrients, and produces bile that helps in the digestion of fatty foods. Excess nutrients are also stored in the liver.
1. Maintain a Healthy Weight – If a person is obese or overweight, there may be a danger of having a fatty liver that can lead to non-alcoholic fatty liver disease (NAFLD), one of the fastest-growing forms of liver disease. Weight loss plays an essential part in helping to reduce liver fat.
2. Eat a Balanced Diet – less fatty food, more fibers – High levels of fat in the blood (hyperlipidemia), and high cholesterol (hypercholesterolemia) are the most common causes of fatty liver disease. Decrease the amount of saturated fats, trans fats, and hydrogenated fats from the diet.
Saturated fats are found in fried food products, dairy products, and red meat. Transfood and hydrogenated fats are found in processed foods. The liver reserve excess dietary fats and fat build-up can lead to fatty liver disease.
Eat fibre rich food such as fruits, vegetables, and whole grains.
3. Limit Alcohol – Our liver can only break down a limited amount of alcohol. Beyond the limits, it can damage liver cells and lead to inflammation and cirrhosis. For this reason, people may be advised to drink alcohol in limits or quit completely.
4. Regular Exercise – Exercise is the key to a healthy liver. Exercise reduces stress on the liver, increases the energy level, and reduces the risk of obesity. Obesity is one of the risk factors of liver disease.
5. Get Vaccinated – There are vaccines available for hepatitis A and hepatitis B – both are viral liver infections. Hepatitis A spreads from contaminated food and water while hepatitis B can be spread through sexual contacts, contaminated needles, and blood. There is no vaccine for hepatitis C.
6. Take Care of Diabetes, Blood Pressure, and Cholesterol – Diabetes, high blood pressure, and high cholesterol level contributes to metabolic syndrome with obesity, leading to the risk of developing fatty liver disease. Keeping diabetes, high blood pressure, and high cholesterol levels in excellent condition with diet, exercise, and medications can help prevent damage.
7. Stop Smoking – There are few researches that gives connecting link between cigarette smoking with the development of liver cancer. Smoking can increase the toxic effects that some medications have on the liver. Therefore, people are always advised to quit smoking.
8. Avoid Sharing Personal Hygiene Items – Personal hygiene items like razors, toothbrushes, and nail clippers may carry blood at microscopic levels or other body fluids that may be contaminated.
9. Avoid Toxins – Toxins can damage liver cells. Reduce direct contact with toxins from cleaning and aerosol products, insecticides, chemicals, and additives. While using aerosols, make sure the room is fully ventilated, and don’t forget to wear a mask.
10. Protect Yourself Against Hepatitis B and C – Hepatitis C has no vaccine. It can be transmitted sexually or by blood-to-blood contact. Unnecessary sharing of toothbrushes, razors, needles, and other personal care items can also transmit hepatitis B or C. If you are a Hepatitis B or C carrier, consult your physician at the earliest for a screening test to diagnose problems at an early stage.
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