Expert Lists 5 Lifestyle Changes To Improve Liver Health

Liver health is crucial for overall well-being as the liver plays a vital role in detoxifying the body and metabolising nutrients. Maintaining a healthy liver can prevent a range of health problems, including liver disease and liver failure. Making lifestyle changes can significantly improve liver health and protect it from damage. Here are five lifestyle changes that can help you maintain healthy liver functioning. By incorporating these changes into your daily routine, you can improve liver function and protect it from damage.

In a conversation with Jagran English, Dr. Manish Kak, Consultant Gastroenterology, Manipal Hospital, Ghaziabad listed five key lifestyle changes that may help in maintaining good liver health.

Lifestyle Changes For Good Liver Health

Healthy Eating Habits

A well-balanced diet that is low in fat and high in fibre can help improve liver health. It's crucial to stay away from high-calorie meals, saturated fat, refined carbs (such as white bread, white rice, and ordinary pasta), and sugars if one has cirrhosis due to alcoholism or other medical disorders. Foods that are rich in antioxidants, such as fruits, vegetables, and whole grains, can protect the liver from damage caused by free radicals.

Exercise Regularly

Regular exercise reduces the chances of fat buildup around the liver. Fatty liver can be dangerous because it can cause inflammation which can result in a condition called Non-Alcoholic Steatohepatitis (if the person is non-alcoholic). NASH can also result in the liver becoming harder and scarring, or potentially developing cirrhosis or liver cancer. Regular physical activity can help maintain a healthy weight, reduce inflammation and improve liver function. One should aim for at least 30 minutes of moderate exercise per day, such as brisk walking, cycling, or swimming.

Effective ways to maintain good liver health (Image Credits: Canva)

Manage Stress

Chronic stress can contribute to liver damage, so it is important to find ways to manage stress levels. This may include practising mindfulness techniques, such as meditation or yoga, seeking support from friends and family, or talking to a mental health professional.

Limit Alcohol Consumption

Excessive alcohol consumption is a leading cause of liver damage, so it is important to limit your alcohol intake. Alcoholic cirrhosis, a liver disease where the liver becomes permanently damaged, can result from excessive alcohol consumption. The recommended limit is one drink per day for women and two drinks per day for men. If one has liver disease, it is best to avoid alcohol completely.

Get Enough Sleep

Sleep plays a vital role in liver health and overall well-being. Aim for 7-9 hours of sleep per night and establish a consistent sleep routine. A lack of sleep can disrupt hormone levels and increase inflammation, both of which can have negative effects on liver health.

In conclusion, the expert said making lifestyle changes to improve liver health can have a positive impact on overall health and well-being too. If one is concerned about liver health, it is best to consult with a healthcare professional for personalized advice and guidance.

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