The Liver is the largest and one of the most vital organs of the body that performs various essential biological tasks, such as detoxifying the organism and synthesising proteins and biochemicals necessary for digestion and growth. It has a significant role in metabolism, including regulating glycogen storage (maintaining our blood sugar levels), decomposition of red blood cells, and the production of hormones.
A healthy liver is essential for overall well being, and having an unhealthy liver can lead to liver disease and metabolic disorders. Though it is impossible to manage all the risk factors, a balanced diet, healthy weight, plenty of water, and regular exercise are things that we can do to maintain a healthy Liver.
Let’s find out all we can do to keep our Liver in good health.
Eat a Balanced Diet
Include fresh fruits & vegetables in your diet to ensure that you get all the nutrients and fibre required by the body. Avoid refined carbs like cookies and white bread. Instead, go for whole-grain rice, bread, and cereals. A moderate amount of meat, dairy, and fat can also help. Include “good” (monounsaturated, polyunsaturated) fats from seeds, nuts, fish, and vegetable oils in your diet.
Include Probiotics in Your Diet
Probiotics are live microorganisms present in certain foods or supplements that maintain or improve the “good” bacteria and eliminate the harmful bacteria from the body. Probiotics are beneficial for more than the digestive tract, and there is a direct link between gut bacterial imbalance and fatty liver disease. Poor intestinal health can result in leaky gut syndrome, which causes toxins to enter the Liver more quickly and damage it, so optimising gut health with probiotics can keep your Liver from getting overworked. Probiotics can be added to your diet through food items like Yogurt, buttermilk, cottage cheese, cultured cream (sour cream) or dietary supplements like.
Drink Coffee
Recently the World Health Organisation (WHO), after reviewing more than 1,000 studies in humans, has confirmed that regularly drinking moderate amounts of coffee may prevent Liver cancer. People who drink 3-4 cups of coffee every day are less likely to get Liver diseases, including cancer and scarring (fibrosis, cirrhosis). It might even slow the progression of those conditions in people who suffer from them. No matter how you prepare coffee – filtered, instant and espresso, they all seem to work.
Drink Plenty of Water
Water is the most effective liver detoxifier. Water aids the Liver in rapidly removing toxins from the body. To obtain the full detoxifying benefit, drink filtered tap water at room temperature at specified times of the day, such as when you get up, in between meals, and in the early evening. Avoid drinking water while eating and have only a small amount before bed. Set a goal of 4 litres of water every day. Avoid carbonated beverages and water in plastic containers.
Exercise Regularly
Exercise regularly to maintain the body mass index (BMI) between 18 and 25. Regular exercise and a balanced diet are the best way to maintain the ideal weight and reduce the chances of nonalcoholic fatty liver disease. Exercising also helps increase insulin sensitivity and lower triglyceride levels in the blood.
Cut down Alcohol Intake
When you drink, your Liver stops doing other tasks in order to break down the alcohol and eliminate it from your bloodstream. Overindulgence in alcohol, more than a drink a day for women, two a day for men – is hard on the Liver and could hurt it. Over time, this often leads to “fatty liver,” an early sign of disease. It also might cause harmful bacteria to grow in your gut that can travel to your Liver and cause damage.
Avoid Toxins
Toxins have the potential to damage liver cells. One should always avoid direct contact with toxins present in cleaning products, pesticides, chemicals, and additives. Avoid using aerosol sprays (deodorant, hairspray, sunscreen, air fresheners, paints, etc.). Go for a pump spray instead. If no alternative is available, ensure that the room is well ventilated and that you wear a mask while using an aerosol spray.
Maintain Proper Hygiene
Maintaining proper hygiene and hand-washing can also help minimise infections, especially after handling diapers, using the restroom, and before and after preparing food. Personal hygiene items such as towels, toothbrushes, nail clippers, and razors should never be shared. Microscopic levels of biological fluids may be present, putting you at risk of infection or disease.
The Liver is a vital organ with many essential functions, and we should do all that we can to protect it. Following these simple tips is a natural and healthy way to help keep your liver functioning at its best.
