We always think of ways to stay healthy and happy. There is so much flow of information regarding health these days as we keep talking about mental health, heart health, bone health, brain health and much more. Similarly, a very important aspect of our healthy lifestyle is liver health.
In fact, the liver is one of the most important organs in our
body that is responsible for many important functions, including the production
of bile, the detoxification of harmful substances, and the regulation of blood
glucose levels. It also plays a role in processing nutrients from food,
producing blood-clotting factors, and storing vitamins and minerals. So, it is imperative to pay attention to liver health.
Bad habits that can harm your liver
Bad habits that can lead to liver problems include:
1, Excessive alcohol consumption:
Chronic heavy drinking can
lead to liver damage, cirrhosis, and liver failure.
2, Unhealthy diet:
A diet high in sugar, unhealthy fats, and
processed foods can contribute to the development of fatty liver disease.
3, Smoking:
Smokers are especially vulnerable to liver ailments. Smoking can damage the liver and increase the risk
of liver cancer.
4, Lack of physical activity:
Physical inactivity and obesity
can increase the risk of fatty liver disease and other liver problems.
5, Exposure to toxins:
Exposure to toxic substances, such as
chemicals, pesticides, and certain medications, can cause liver damage.
It's important to adopt healthy habits, such as regular
exercise, a balanced diet, and limiting alcohol consumption, to help protect
your liver and maintain good health.
Symptoms of liver problem
Here are some common symptoms that may indicate a liver
problem:
1. Fatigue and
weakness most of the time
2. pain or
discomfort in the upper right abdomen
3. Nausea and
loss of appetite
4. Yellowing
of the skin and whites of the eyes (jaundice)
5. Dark urine
and light-colored stools
6. Frequent Itching
in the skin
7. Swelling in
the legs, ankles, and abdomen
8. Bruising
easily
9. Bloating
10. Unusual
weight loss
These symptoms may indicate that you might have a liver
problem, but it is important to see a doctor for a proper diagnosis and
treatment. Early detection and treatment can improve the chances of a
successful outcome.
Common liver ailments
Though there are many liver ailments that can be serious, the purpose of highlighting them is to get aware of them and follow a healthy
lifestyle to stay healthy. Common liver ailments are hepatitis (inflammation of
the liver), fatty liver disease (build-up of excess fat in liver cells),
cirrhosis (scarring of liver tissue) liver cancer, liver tumors and alcoholic
liver disease.
How to keep your liver healthy
You can follow these tips for a healthy liver:
1, Maintain a healthy diet:
Eat plenty of fruits, vegetables, whole grains, and lean
protein. Stay away from excessive consumption of alcohol, sugar and fatty non-vegetarian
items. Eating fibrous fruits and food items will definitely help you to keep
your liver healthy.
2, Limit alcohol consumption:
Drinking a large amount of alcohol, even for just a few days,
can lead to a build-up of fats in the liver. Excessive
alcohol can damage the liver, so it's best to limit alcohol intake or avoid it
altogether.
3, Stay active:
Regular physical activity can help maintain a healthy weight
and prevent liver damage. Regular exercise is essential for a healthy liver.
Exercise is useful for decreasing stress on the liver and increasing overall energy
levels. It helps to prevent obesity – a risk factor for liver disease. You need
to aim for a total of 150 minutes of physical activity per week.
4, Avoid exposure to toxins:
Protect yourself from chemicals, pollutants, and other toxins
in the environment. Alcohol and chemicals found in food, drugs or nutritional
supplements also increase toxicity in the liver. Drinking 8 glasses of water
daily and a healthy diet are the first step in detoxing the liver. Potassium-rich food like sweet potatoes, bananas and spinach helps reduce liver toxicity.
5, Get vaccinated:
Protect yourself from hepatitis A and B by getting
vaccinated. The hepatitis B vaccine is safe and effective and is recommended
for all infants at birth and for children up to 18 years. It is also for adults
who are diabetic and at high risk for infection due to their jobs, lifestyle,
living situations, or country of birth.
6, Manage medical conditions:
If you have a condition such as obesity, high cholesterol, or
type 2 diabetes, work with your doctor to manage it effectively. Proper
medications, food and physical activities as well as natural remedies help
manage these conditions better.
7, Get regular check-ups:
Regular check-ups with a doctor can help catch liver problems
early and ensure timely treatment. It is essential to follow the doctor’s
instructions wholeheartedly. Eating fruits and vegetables and
carbs intake definitely helps you tide over liver ailments.
Benefits of healthy liver
Having a healthy liver can have many positive effects on your
body and overall health. These includes:
1. Improved
digestion:
A healthy liver produces bile to help digest fats and absorb
vitamins and minerals, leading to better overall digestion.
2. Better
glucose control:
A healthy liver helps regulate glucose levels in the blood,
which can improve overall metabolism and energy levels.
3. Enhanced
immunity:
A healthy liver helps the body eliminate harmful substances
and toxins, strengthening the immune system.
4. Reduced
risk of liver disease:
By maintaining a healthy liver, you reduce the risk of
developing liver disease and its associated health problems.
5. Better drug
metabolism:
A healthy liver is able to metabolize drugs and alcohol more
effectively, reducing the risk of toxicity and other harmful effects.
6. Improved overall
health:
A healthy liver supports the body's many vital functions,
contributing to overall health and well-being.
It is important to take steps to maintain liver health, such
as eating a balanced diet, limiting alcohol consumption, staying active, and
avoiding exposure to toxins. This can help ensure the liver continues to
perform its vital functions and support overall health.
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