What are tips for better liver health?
- Maintain a Healthy Weight
- Eat a Balanced Diet
- Exercise Regularly
- Avoid Toxins
- Take The Right Supplements
- Use Caution When Drinking
- Don’t Mix Alcohol with Medication
- Practice Good Personal Hygiene
- Get Vaccinated
Your liver is the largest solid organ in your body and one of the most important. It stores energy, regulates metabolism, and acts as your body’s natural filter by removing toxins and waste. Because of its vital role, maintaining liver health is essential for overall well-being. Use the tips below to keep your liver functioning at its best.
Maintain a Healthy Weight
If you’re overweight, you’re in greater danger of having a fatty liver. Obesity — particularly abdominal obesity — puts you at greater risk for developing non-alcoholic fatty liver disease (NAFLD), which can lead to serious liver damage if left untreated.
Losing weight helps reduce liver fat and makes early-stage fatty liver disease easier to manage. Maintaining a healthy weight can also lower your risk of related conditions such as diabetes and high blood pressure.
Eat a Balanced Diet
A balanced diet is essential for both weight management and liver health. Try to limit saturated fats, refined carbohydrates, and added sugars. Avoid frequent high-calorie meals.
Focus on eating plenty of fiber-rich foods such as:
- Fresh fruits and vegetables
- Whole grains, cereals, and brown rice
Include moderate portions of protein from red meat, poultry, seafood, and dairy. Healthy fats from vegetable oils, nuts, seeds, and fish also support liver function.
Hydration is equally important. Drink enough water based on your body size, activity level, and climate, as both dehydration and excessive water intake can affect liver health.
Be mindful of your coffee and tea consumption. While moderate caffeine intake may support detoxification, overly acidic or low-quality beverages can strain the liver. Choosing low-acid options may help protect liver function.
Lastly, consider the coffee and tea that you’ve been drinking. While caffeine can detoxify your body, too much of the wrong coffee and tea can hinder your liver functions. Take care to use less acidic brands, such as Bona Vita’s 8-in-1 Coffee, to protect your liver.
Exercise Regularly
Regular physical activity helps burn excess body fat, including fat stored in the liver. Exercise reduces stress on the liver, boosts energy levels, and improves overall metabolic health.
Aim for at least 150 minutes of moderate exercise per week, such as brisk walking, cycling, or swimming. Consistent movement also helps prevent obesity—a major risk factor for liver disease.
Avoid Toxins
Your liver filters toxins, but excessive exposure can overwhelm it and damage liver cells.
Reduce contact with harmful substances like cleaning chemicals, insecticides, and aerosol sprays. Always use these products in well-ventilated areas and wear protective gear when possible.
Avoid smoking, as cigarette smoke contains toxins linked to liver cancer and other serious conditions. Smoking combined with certain medications can increase liver toxicity.
Take The Right Supplements
Some people support liver health with a combination of medical treatments and herbal supplements. Common ingredients found in liver health supplements include:
- Milk Thistle (Silymarin): Known for its antioxidant properties, it may support liver cell regeneration and reduce inflammation.
- Ginseng: Valued for its anti-inflammatory effects and potential to improve liver function and reduce fatigue in people with NAFLD.
- Grape Seed Extract: Rich in antioxidants, it may reduce fatty liver tissue and lower ALT levels, which are often elevated in liver disease.
Always consult a healthcare professional before starting supplements.
Use Caution When Drinking
The liver can only process a limited amount of alcohol per hour. Excessive drinking damages liver cells and can lead to liver cirrhosis.
In general, moderation is key:
- Men: up to two standard drinks per day
- Women: up to one standard drink per day
If your liver health is already compromised, it’s best to avoid alcohol altogether.
Don’t Mix Alcohol with Medication
Combining alcohol with medication can significantly increase the risk of liver damage. Always read medication labels and avoid alcohol if warnings are provided.
Practice Good Personal Hygiene
Poor hygiene can expose you to viruses and bacteria that cause liver infections. Avoid sharing personal items such as razors and toothbrushes, and wash your hands frequently.
Ensure tattoos and piercings are done at reputable establishments using sterile equipment. Unsafe needle practices, even in medical settings, should be reported immediately.
Get Vaccinated
Vaccination protects against serious liver infections such as Hepatitis A and B.
- Hepatitis A spreads through contaminated food and water.
- Hepatitis B spreads through blood, needles, and sexual contact.
If you’re unsure of your vaccination status, consult your healthcare provider for screening and immunization.
Key Takeaway
Your liver performs hundreds of essential functions and, while it can regenerate, it has limits. Supporting liver health through proper diet, exercise, moderation, and preventive care can make a significant difference. Small, consistent lifestyle changes can help protect this vital organ and improve your overall health.