Supporting Liver Health for a Cleansed System
January is considered to be the month of resolutions. A lot of us make conscious health-related choices and look forward to a healthier way of living at the beginning of the year. As we complete the first month of this year, It would be great to look into a vital organ that is often an unsung hero - the liver.
What does the liver do? What are the symptoms of an unhealthy liver? How do I safeguard my liver health?
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The functions of the liver: The liver which is the heaviest organ and the largest gland is considered the body’s metabolic powerhouse which performs a huge number of functions not often known as common knowledge. Beyond its duty of maintaining the chemical levels in the blood, it also acts as a diligent caretaker to eliminate the toxins from our bodies. The liver is responsible for processes of Detoxification, Metabolism, Storage, Synthesis, and immune support.
The liver performs over 500 tasks simultaneously to keep the body healthy. The functions of a liver are so complex that the only replacement for a liver is a transplanted liver. An unhealthy liver can have severe effects on the other vital organs such as the heart and Kidneys. It is always advisable to look out for symptoms and take care of your liver’s health. If you have a combination of the below-given symptoms, it is time to consider that you might have an unhealthy liver.
> Signs of an unhealthy liver:
- Constipation
- High blood pressure
- Dark urine
- Bloating & gas
- Acid reflux & heartburn
- Inability to lose weight
- Chronic fatigue
- Poor appetite
- Moodiness
- Sweating excessivel
> Safeguarding Liver Health
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Keep yourself hydrated: Adequate water intake is fundamental for optimal liver functioning. The human body is made up of 75% water. The liver needs plenty of water to run efficiently. It helps in flushing out toxins, so ensure that you're consuming water throughout the day to avoid overburdening your system which will lead to more liver-related issues.
Drink filtered or mineral water to reduce the intake of potential contaminants. It is important to note that substituting soft drinks for water is not advisable.
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Nutrient-Rich Diet: Prioritise a diet rich in fruits, vegetables, and whole grains. These foods provide essential vitamins, fibers, and antioxidants that support liver health.
Foods like cauliflower, garlic, beetroot, and leafy greens are particularly beneficial for liver detoxification. For most people, a well-balanced diet is one that is low in fat, sugar, and salt, and high in fiber, vegetables, and fruit. Your diet should also contain enough protein and a wide range of vitamins and minerals The American Liver Foundation highlights the positive impact of a vegetable-rich diet on liver health.
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Limit Alcohol Consumption: Excessive alcohol can strain the liver. Practice moderation and consider being alcohol-free to give your liver a break. Chronic alcohol consumption can lead to fatty liver disease, inflammation, and even liver cirrhosis.
According to the NHS, the liver is very resilient and capable of regenerating itself. Each time your liver filters alcohol, some of the liver cells die. The liver can develop new cells, but prolonged alcohol misuse (drinking too much) over many years can reduce its ability to regenerate. This can result in serious and permanent damage to your liver
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Regular Exercise:
Physical activity promotes blood circulation, supporting the liver's natural detoxification processes. Aim for at least 30 minutes of moderate exercise every day. Exercise not only aids in weight management but also reduces the risk of non-alcoholic fatty liver disease.
The Advanced Institute of Liver & Biliary Diseases mentions that regular exercise improves liver function and lowers the risk of liver disease, among other advantages to liver health. According to studies, one of the main causes of fatty liver disease is the buildup of fat in the liver, which can be lessened with exercise. Patients with liver cirrhosis, a disorder in which good liver tissue is replaced by scar tissue and results in liver failure, have also been demonstrated to benefit from exercise in terms of their liver function. Exercise can enhance general health and well-being in addition to lowering the risk of liver disease and enhancing liver function. Frequent exercise has been shown to improve mood, lower stress levels, and enhance the quality of sleep—all of which are beneficial for liver function.
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Avoid Processed Foods:
High intake of processed foods and sugar can contribute to fatty liver disease. Choose fresh unprocessed foods to support a healthy liver. The Journal of Hepatology highlights the association between excessive sugar consumption and non-alcoholic fatty liver disease. Be mindful of hidden sugars in processed foods and beverages.
As we embrace the promise of a new year, let's commit to nurturing our liver – the unsung hero of our well-being. A mindful detox at the beginning of the year and mindful lifestyle choices can set the stage for a healthier, cleansed system. A proactive approach to liver health is an investment in your overall vitality. Here's to a rejuvenated start and a liver that thanks you for the care!
It is always suggested to be cautious with the super organ - Liver, as it can also be genetic. Most often liver diseases are not symptomatic unless and otherwise it has entered its final stages. To take care of your live health visit the Gastroenterology department of AJ Hospital Mangalore. Book your appointment now.