Liver - Lifestyle changes to prevent liver damage

 

Our liver is a multitasking marvel that manages detoxification, metabolism, and immunological support. It weighs approximately 1.4 kg and makes up roughly 2% of an adult's body weight. This essential organ of our body is also known as the Detoxification Center and the Metabolic Powerhouse.

Functions of Liver

  1. Detoxification
  2. Boosts fat metabolism
  3. Produces protein
  4. Regulates iron
  5. Synthesis and secretion of Bile
  6. Immune system support

Risk factors of Liver damage

  1. Hepatitis A, b and C
  2. Excess body fat, Obesity
  3. Diabetes
  4. Non-Alcoholic Fatty Liver
  5. Side effects certain medications
  6. Overdoing Supplements
  7. Sedentary Lifestyle
  8. Deficiencies of Nutrition
  9. Dehydration
  10. High corn fructose syrup
  11. Packaged and processed foods
  12. Smoking
  13. Negative emotions like stress, anger, and irritation
  14. High Cholesterol and triglyceride levels
  15. Alcohol, especially binge drinking

Non-Alcoholic fatty Liver


Non-alcoholic fatty liver disease (NAFLD) occurs when excess fat builds up in the liver. It's a common condition, often linked to obesity, diabetes, and high cholesterol. NAFLD usually can cause liver scarring, cirrhosis, and even liver failure. NAFLD can be managed and even reversed with lifestyle changes like a healthy diet, exercise, and weight loss.

How to reverse non-alcoholic fatty liver

  1. Weight loss
  2. Reverse type 2 diabetes and high blood pressure
  3. Exercise and movement like walking
  4. Avoid negative emotions like stress, chronic anger and irritation
  5. Deep sleep
  6. Intake of deep fried and processed foods should be less excess fat and carb intake should be avoided
  7. Plain black coffee could be excellent
  8. No smoking and alcohol (binge drinking)
  9. Triglycerides and estrogen levels should be in control
  10. Go for balanced diet containing wholesome foods

Liver Function Test (LFT)


Regular screenings help spot any problems early, allowing for appropriate management and avoiding irreversible damage. The liver function test is an important tool in the process of liver screening. This inclusive test gives information about numerous liver enzymes and indicators. It includes the following tests:

  1. SGPT (Serum Glutamic Pyruvic Transaminase), and SGOT (Serum Glutamic Oxaloacetic Transaminase)
  2. Alkaline Phosphate
  3. Albumin levels
  4. Bilirubin
  5. GGT (Gamma-Glutamyl Transferase)

Healthy Foods for Liver Health


Nutrition plays an important role in liver disease treatment, speeding up the liver's recovery and restoring normal function. It includes the following foods:

  1. Cruciferous Vegetables - cabbage, cauliflower, radish (white and red), broccoli, kale, & mustard greens
  2. Black coffee and tea
  3. Berries
  4. Nuts & Seeds
  5. Fatty Fish
  6. Olive & Coconut Oil (cold-pressed & unrefined)
  7. ginger
  8. raw garlic & onion
  9. green spinach
  10. lemon/lime
  11. turmeric (curcumin)
  12. walnuts
  13. Amla
  14. Beet root
  15. Bitter gourd
  16. Egg yolk
  17. Fresh papaya leaves
  18. Tomatoes

Foods to limit

  1. Excess White sugar
  2. High fructose corn syrup
  3. Processed and junk foods
  4. Overeating fruits
  5. Packaged foods

Lifestyle changes for improving Liver health


1. Nutrition - Balanced diet including wholesome foods, right quality and quantity of oil, diet should be low in fat, go for smart carbs, eating slowly, proper hydration, and adding some superfoods like garlic, lemon, sugarcane, beetroot, ginger, cruciferous veggies, etc. Avoid junk, packaged and processed foods. 


2. Exercise - Simple movement like walking, or running, gentle flow of yoga, body-weight exercises, and building lean muscles.

3. Quality Sleep - Keeping same bedtime routine every night, creating dark surrounding before going to sleep, switching off all gadgets, no late night snacks or heavy meals 2-3 before sleeping, and practicing breathing exercises right before going to bed. All these are crucial for better quality of sleep as it help in repairing and rejuvenating our Liver.

4. Emotional Wellbeing - Avoiding negative emotions like anger, stress, and irritation, learning to control these emotions, channeling positive emotions, involving in activities/hobbies that brings joy and happiness.

So, for overall wellbeing of Liver health, Nutrition, Exercise, Quality Sleep, and Emotional wellbeing are very crucial.

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