How To Keep Your Liver Healthy?

Introduction

We all know that the liver is the largest organ in the body and is situated in the upper right section of the abdomen. It carries out more than 500 vital functions, such as detoxification, metabolism, digestion, and nutrient storage. It also helps control blood sugar levels, generates bile for digestion, and stores vitamins and minerals. The liver also serves as a filter, breaking down everything we eat, drink, and take in. The liver is a powerhouse of the body that is important to our general health. If you are having concerns about your liver health, this blog is dedicated to you. Read it completely to understand the tips on how to keep your liver healthy and how to know if your liver is healthy.

However, a number of diseases and conditions can affect our liver and alter how well it functions. Common liver disorders that can have serious consequences if not identified and treated early include hepatitis, liver cirrhosis, fatty liver disease, and liver cancer. Prioritizing liver health is essential since many liver disorders are preventable and manageable with a change in lifestyle.

People are concerned about their liver health. Are there any supplements that support liver function, or are there easier ways to maintain the health of our livers? These will be a major doubt for the majority of the people asking themselves. 

How To Know If Your Liver Is Healthy?

A healthy liver is essential for a healthy living. The signs of a healthy liver include stable weight, clear skin, better digestion, regular bowel movement, normal cholesterol levels, optimal blood sugar levels, and feeling energized throughout the day.

Is my liver healthy? Is it working properly? To check if your liver is working properly, listen to your body. Experiencing symptoms such as jaundice (yellowing of skin and eye whites), nausea, vomiting, fever with body aches, swelling in hands or feet, dark-coloured urine, blood in stool, confusion, etc may be due to underlying liver disease. But these can be associated with other diseases too. Consult a healthcare professional if you experience these symptoms. 

Only a medical professional's examination can determine whether your liver is functioning properly. Your physical examination and symptoms will be the basis for your doctor's evaluation. Medical advice for additional testing, possibly including liver function tests, will be given by them. If you have too much alcohol consumption, have diabetes, are overweight or obese, have high triglyceride levels, or have high blood pressure, your doctor might suggest doing frequent liver function tests. To check for liver damage, your doctor might prescribe additional tests like an ultrasound scan or biopsy if the results of the liver function tests are abnormal or outside of normal ranges.

Tips To Keep Your Liver Healthy

The following are some tips you can follow to keep your liver healthy:

• Maintain a healthy body weight: Being overweight or obese increases the chances of developing liver disease.
• Eat a well-balanced diet: Focus on nutrient-rich foods, high fiber, and adequate hydration to support liver health.
• Limit or avoid alcohol consumption: This includes wine, beer, and hard liquor. The liver can process only a small amount of alcohol per hour; excessive intake can damage the liver and cause inflammation (cirrhosis).
• Control blood sugar if you have diabetes: Keeping blood sugar within normal ranges is essential to prevent liver complications.
• Maintain healthy cholesterol and fat levels: Balanced cholesterol and fat levels reduce strain on the liver.
• Engage in regular exercise: Physical activity helps reduce liver stress and boosts energy levels. Aim for 150 minutes per week, such as swimming or brisk walking.
• Ensure food and water safety: Consume uncontaminated water and food to prevent liver infections.
• Get preventive vaccinations: Vaccines like hepatitis A and B protect against liver infections.
• Avoid sharing personal items: Do not share utensils like toothbrushes or razors to reduce infection risk.
• Practice safe sex: Safe sexual practices can help prevent liver infections.
• Be cautious with traditional medicines and remedies: Some herbal remedies can be harmful to the liver.
• Avoid weight loss pills without a doctor’s advice: Always consult a doctor before using weight loss supplements.
• Inform your doctor of all medications: This includes prescription, non-prescription, herbal supplements, and over-the-counter medications.
• Avoid smoking: Smoking can lead to liver damage and impair overall health.

Foods To Keep Your Liver Healthy

What to eat for healthy liver? Here is the answer to your question. Include the following food items in your diet to keep your liver healthy.

• Oatmeal: According to research, eating oatmeal can help you lose excess weight and abdominal fat, which can help prevent liver disease. 
• Coffee: Research indicates that consuming two to three cups of coffee daily can shield your liver from harm brought on by an unhealthful diet or excessive alcohol consumption. It might also reduce your risk of liver cancer.
• Almonds: Almonds are rich in Vitamin E, and antioxidants and they help to improve liver health.
• Cruciferous Vegetables: These include broccoli, cauliflower, cabbage, Brussels sprouts, and kale. They are rich in fiber content and improve liver health.

Apart from the above food items, others including fatty fish, beetroot, yogurt, tea, garlic, green tea, olive oil, nuts, and vegetables like broccoli, and beans are also good for improving liver health. 

Exercises For Healthy Liver

When it comes to enhancing liver health, not all forms of exercise are made equal. Exercises of some kinds are more appropriate for enhancing liver health than those of others. Exercises that raise heart rate and enhance liver blood flow are the most effective in enhancing liver health.  

Running, cycling, and swimming are all great examples of aerobic exercises that are good for the liver. These workouts improve the liver's blood flow and encourage the liver's fat-breaking process. Weightlifting and other resistance training activities, as well as bodyweight exercises, help enhance liver health. By improving general metabolism and lowering the risk of liver diseases, these exercises help in building up muscle mass.

You can also perform yoga, or walking to improve liver health.

Also, read: 5 Yoga Poses for Fatty Liver

Discuss with your healthcare provider or gym trainer before you start doing any exercises to avoid physical injuries. 

Fruits For A Healthy Liver

Researchers have shown that eating the following fruits helps to improve liver health.

• Berries
• Grapes
• Avocado
• Apple
• Grapefruit
• Citrus
• Prickly pear

Conclusion

Living a healthy life requires having a healthy liver. You can enhance your liver health by consuming less alcohol, eating a balanced diet that includes more fruits, vegetables, and fiber, exercising frequently, keeping a healthy weight, managing high blood pressure, blood sugar, and cholesterol levels, and getting preventive vaccinations.

If you have any concerns about liver health, feel free to visit Dr. Abhishek Yadav, the best liver specialist doctor in Pune, India. Dr. Yadav has more than 15 years of experience and has done 1500 liver transplant surgeries. He will be the best person to offer you the most advanced care your liver needs. Book your consultation to prioritize live health.

Frequently Asked Questions (FAQs)

Q1: Which fruits are best to improve liver health?
A: Studies have shown that fruits like citrus, apple, grape, grapefruit, avocado, and berries help to improve liver health.

Q2: Who is the best liver specialist doctor in India?
A: Dr. Abhishek Yadav is the best liver specialist doctor in Pune, India. With more than 15 years of experience, he offers the most advanced and individualized care for every patient. 

Q3: Can regular exercise really improve liver health?
A: Yes, regular physical activity can reduce fat buildup in the liver, lower stress on the liver, and promote overall liver health.

Q4: How can I tell if my liver is healthy?
A: Common signs of a healthy liver include good energy levels, regular digestion, and clear skin. However, liver health can only be accurately assessed through medical tests.

Q5: How much alcohol is safe for liver health?
A: Drinking alcohol in moderation is recommended. For most adults, this means up to one drink per day for women and two for men. Exceeding these limits can increase the risk of liver damage.