The liver is a vital organ responsible for detoxification, metabolism, digestion, and nutrient storage. Despite its essential role in maintaining health, the liver often goes unnoticed until significant damage occurs. However, maintaining a healthy liver doesn't require drastic measures or expensive juice cleanses. Instead, making consistent, mindful lifestyle changes can significantly improve liver health.
5 things to keep your liver healthy.(Image by Unsplash)

Dr. Swapnil Sharma, a consultant liver transplant, HPB, and GI surgeon at Wockhardt Hospitals in Mumbai, shared five simple tips to keep your liver in top shape. Here are the key steps to naturally detox your liver and support its function:

1. Limit Alcohol Consumption
Alcohol consumption can significantly impact liver health. (Freepik)

Excessive alcohol intake is one of the most significant threats to liver health. The liver metabolizes alcohol, and overconsumption can strain this process, leading to fat accumulation, inflammation, and eventually serious conditions such as alcoholic hepatitis or cirrhosis. Reducing or eliminating alcohol consumption can help protect the liver from unnecessary stress and damage.

2. Adopt a Healthy Diet
Eat healthy food: To keep your liver healthy, you need to eat foods that are rich in nutrients and help purify your blood. Walnuts, beetroots, turmeric and garlic are a few foods you need to include in your diet.(Unsplash)

A well-balanced diet plays a crucial role in liver health. Avoiding processed foods, which are often high in trans fats, added sugars, and artificial ingredients, can significantly reduce the strain on your liver. Instead, focus on a diet rich in fruits, vegetables, and whole grains. These foods provide essential nutrients that support liver detoxification and regeneration, promoting overall liver function.

3. Stay Physically Active
Researchers have found that regular exercise could help prevent the most common type of liver cancer called hepatocellular carcinoma by activating a gene that suppresses tumour growth.(UNSPLASH)

Exercise is essential for liver health. Regular physical activity helps maintain a healthy weight and reduces the risk of developing non-alcoholic fatty liver disease (NAFLD), which is becoming increasingly common worldwide. Even simple activities like walking or cycling for 30 minutes daily can make a noticeable difference in liver function. A sedentary lifestyle and obesity are both closely linked to liver impairment, so staying active is crucial for long-term liver health.

4. Stay Hydrated
Not having enough water: Water can help flush out any waste from the human body. It prevents toxins from building up in the body and hurting the liver. Regular consumption of water makes blood thinner, making it easy for the liver to filter and remove any toxins.  (Unsplash)

Hydration is often overlooked but is essential for liver function. Drinking enough water helps flush out toxins from the body, easing the burden on the liver. On the other hand, sugary drinks like sodas and energy drinks can lead to liver fat buildup and insulin resistance. Switching from sugary beverages to water or black coffee can support your liver and overall health.

5. Avoid Self-Medication
People are putting their lives at risk by popping pills without medical advice, claims the report of a survey(HT Photo)

Many over-the-counter medications, especially pain relievers like acetaminophen, can be harmful to the liver when used excessively or incorrectly. These drugs are processed by the liver, and overuse can result in acute liver injury or even liver failure. Always follow medical guidance when taking medications to prevent unnecessary strain on your liver.

Final Thoughts

While the liver works tirelessly to maintain the body’s health, it is often neglected until symptoms arise. By incorporating these simple habits—limiting alcohol, adopting a nutritious diet, staying active, staying hydrated, and avoiding self-medication—you can help protect your liver and prevent long-term health complications.

Taking care of your liver is a small yet essential step toward better overall health. Start today with mindful changes to your lifestyle and support this vital organ.

Sources:

• Dr. Swapnil Sharma, Consultant Liver Transplant, HPB and GI Surgeon at Wockhardt Hospitals in Mumbai.