Tips to keep your liver healthy

Rose May Pimentel in Health

Oct 19, 2020 • 3 min Read

More Filipinos are being diagnosed with liver diseases, possibly owing to today’s increasingly unhealthy lifestyle. According to research, deaths attributed to liver diseases reached 8,401 or 1.36% of total deaths in the country, in 2017.

The liver is the second-largest and one of the vital internal organs of the body. It performs numerous important functions, including the detoxification of the body. But despite its important role, the liver is also one of the most abused body organs.

In most cases, the cause of liver damage is some bad habits. The good news is a liver disease is largely preventable. Here are tried and true ways to achieve liver wellness, from the American Liver Foundation:

1. Maintain a healthy weight. 

If you’re obese or even somewhat overweight, you’re in danger of having a fatty liver that can lead to non-alcoholic fatty liver disease (NAFLD), one of the fastest-growing forms of liver disease. Weight loss can play an important part in helping to reduce liver fat.

2. Eat a balanced diet. 

Avoid high calorie-meals, saturated fat, refined carbohydrates (such as white bread, white rice, and regular pasta), and sugars. Don’t eat raw or undercooked shellfish. For a well-adjusted diet, eat fiber, which you can obtain from fresh fruits, vegetables, whole-grain bread, rice, and cereals. Also eat meat (but limit the amount of red meat), dairy (low-fat milk and small amounts of cheese), and fats 

(“good” fats that are monounsaturated and polyunsaturated like vegetable oils, nuts, seeds, and fish). Hydration is essential, so drink a lot of water.

3. Exercise regularly. 

When you exercise consistently, it helps to burn triglycerides for fuel and can also reduce liver fat.

4. Avoid toxins. 

Toxins can injure liver cells. Limit direct contact with toxins from cleaning and aerosol products, insecticides, chemicals, and additives. When you do use aerosols, make sure the room is ventilated, and wear a mask. Don’t smoke.

5. Use alcohol responsibly. 

Alcoholic beverages can create many health problems. They can damage or destroy liver cells and scar your liver.

6. Don’t share personal hygiene items. 

For example, razors, toothbrushes, and nail clippers can carry microscopic levels of blood or other body fluids that may be contaminated.

7. Wash your hands. 

Use soap and warm water immediately after using the bathroom, when you have changed a diaper, and before preparing or eating food.

8. Follow directions on all medications. 

When medicines are taken incorrectly by taking too much, the wrong type, or by mixing medicines, your liver can be harmed. Never mix alcohol with other drugs and medications even if they’re not taken at the same time. Tell your doctor about any over-the-counter medicines, supplements, and natural or herbal remedies that you use.

9. Get vaccinated. 

There are vaccines for hepatitis A and hepatitis B.

As the saying goes “prevention is always better than cure,” so keep in mind all of these measures for proper liver function. A happy liver could mean a happy you. Love your liver!

Stay healthy and safe!