Simple Habits That Help Keep the Liver Healthy

The liver is an important organ that performs vital roles, such as aiding in food digestion and managing how nutrients are processed and delivered throughout the body1.  There are many types of liver problems. Some, such as hepatitis, are caused by viruses, while others result from certain medications or excessive alcohol consumption1. Long-term liver damage may lead to  scarring of the liver, known as cirrhosis1. A common sign of liver disease is jaundice, which causes the skin to appear yellow1. Since the liver works continuously every day, caring for it through simple daily habits is essential for maintaining overall health.

1. Maintain a Balanced Diet for Liver Health

The liver is essential for detoxifying the body and processing nutrients, but unhealthy eating can damage it and lead to health problems. Eating a healthy, balanced diet supports liver function, lowers inflammation, and helps to lower the risk of liver disease, reducing the likelihood of damage².

1. Eat a balanced, whole-food diet: Choosing fresh fruits and vegetables, whole grains, and lean sources of protein can help to lower stress on the liver²
2. Reduce sugary foods and drinks: Added sugars can lead to buildup of fat in the liver ².
3. Consume fibre-rich food: Fibre is a component of a healthy diet and can lower the amount of fat stored in the liver. Foods like oats, barley, beans, apples, and vegetables are good sources to add to your daily diet³ .
4. Drink sufficient water: Staying well-hydrated also helps the liver efficiently flush out waste products⁴.

2. The Importance of Exercise for the Liver

Regular physical activity plays a crucial role in the management of non-alcoholic fatty liver disease (NAFLD)⁵. Combined with a balanced diet and maintaining a healthy weight, exercise can be an effective way to treat NAFLD and lower the risk of developing it. Getting at least 2 1⁄2 hours of moderate aerobic activity per week, along with strength training on two days weekly can be beneficial⁵. Gradually increasing your activity over time can help build muscle and support overall health and well-being ⁵.

3. Healthy Lifestyle Habits That Protect the Liver

Lifestyle choices have a major impact on liver health: 

1. Limiting or avoiding alcohol can help in protecting liver cells, as excessive drinking is a leading cause of liver disease ¹. 
2. Practicing good hygiene, such as through regular handwashing, can reduce the likelihood of viral infections like hepatitis A and B that can harm the liver ⁶,⁷. 
3. Vaccination against hepatitis A and B is also an important preventive measure ⁶,⁷.

Conclusion

Small daily choices can have a significant impact on keeping the liver healthy and working properly throughout life. Maintaining liver health can be achieved through simple, consistent habits. Eating a balanced diet², staying physically active⁵, and following healthy lifestyle practices⁶⁷ all support liver function and maintaining overall wellness.