While it may not receive as much time in the spotlight as other organs, the liver plays an essential role in the body. It performs more than 500 functions, from detoxification to metabolism to regulating blood sugar. When functioning properly, the liver improves your chances of living a long, healthy life. That’s why daily liver care remains an important responsibility. The following are several tips to help boost liver health.
Eating a Balanced, Liver-Friendly Diet
An easy, tried and true way to maintain liver health begins at the dinner table. The American Liver Foundation recommends a balanced diet with plenty of fiber to support liver function. This includes vegetables, fruits, whole grains, lean proteins, and healthy fats. The list also includes dairy but stick with low-fat milk and limited amounts of cheese. The essential vitamins, fiber, and minerals found in nutrient-rich foods help bolster the metabolic and detoxification processes taking place in the liver. Gravitate toward colorful veggies and fruits, which are high in antioxidants and reduce liver inflammation. Stay hydrated as drinking plenty of water encourages smooth liver function. Keep processed foods, high-calorie meals, saturated fats, and refined carbohydrates and sugars to a minimum.
Exercise For a Healthy Liver
Studies show that exercise can impact liver function and reduce liver fat. Penn State College of Medicine researchers suggest 150 minutes of moderate to intense aerobic activity each week can greatly reduce liver fat for patients with nonalcoholic fatty liver disease. A study conducted by the University of Missouri School of Medicine says regular exercise combined with a healthy diet can drastically improve liver health. Jogging, cycling, walking, swimming, and other aerobic exercises aid the liver in processing fats, while strength training such as resistance exercises, yoga, and weightlifting help boost the overall metabolic rate.
Limit Alcohol Consumption
Drinking alcohol excessively can seriously damage the liver. In fact, there are three types of alcohol-associated liver disease: metabolic dysfunction and alcohol-associated liver disease, alcohol-associated hepatitis, and alcohol-associated cirrhosis. When it comes to alcohol consumption, the American Liver Foundation strongly suggests moderation for those without liver disease and other health issues. Its guidelines recommend that women and men ages 65 and older consume no more than one drink per day. Men younger than 65 can safely have as many as two drinks per day. However, since alcohol is taxing on the liver, abstinence is ideal.
Be Mindful with Medications
The over-use or misuse of certain over-the-counter medications can harm the liver. The liver breaks down substances in the body, and chronic or excessive use of specific drugs can overwhelm the organ. Acetaminophen, best known by the brand name Tylenol, remains the most common cause of drug-induced acute liver failure in the country. Damage can be caused from overdosing, combining products containing acetaminophen, and alcohol interaction. While nonsteroidal anti-inflammatory drugs, such as ibuprofen and naproxen, are less risky, they can negatively impact the liver as well.
Make a Change
Making small lifestyle choices on a regular basis can have a big impact on your liver health. Consult a YourTown Health provider, who can help guide those decisions and assess your risk of liver disease.
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