Your liver is your body’s manufacturing hub. It makes proteins, removes toxins, and controls several bodily systems. Your liver is responsible for your metabolism. Hence, if it gets affected, your metabolic function can get deranged.
This blog will look at 5 ways to keep your liver healthy – because the best way to fight liver disease is to avoid it!
1. Limit Your Alcohol Intake
Your liver is only able to process or break down a small amount of alcohol every hour. If your intake is beyond this amount, your liver cells can get damaged, leading to inflammation and scarring (cirrhosis). It is recommended that men limit their alcohol intake to two standard drinks a day while women limit it to one standard drink per day.
A standard drink is equal to:
- one ordinary beer,
- one small glass of wine or,
- one small shot of whiskey
2. Exercise Regularly
Regular exercise is the key to a healthy liver. Physical activity not only increases energy levels but also decreases stress on the liver. It also helps prevent obesity which can cause fatty liver disease. Aim to spend at least 150 minutes each week doing physical exercises such as jogging or swimming.
3. Eat a Balanced and Healthy Diet
One of the best ways to keep your liver healthy is to eat less fatty foods. Foods rich in fat can cause the fat level in your blood to rise, leading to hyperlipidemia. Fatty foods can also lead to high levels of cholesterol, a condition known as hypercholesterolemia. Both of these conditions can cause fatty liver disease.
Reduce the quantity of saturated fats, trans-fats, and hydrogenated fats in your diet. Avoid red meats, deep-fried foods, processed foods, and dairy products. Eat more fibrous foods such as fruits, vegetables, and whole grains. For protein, choose white meat, beans, fish, and nuts, and eggs.
4. Watch Your Weight
Obesity can increase your chances of developing fatty liver disease. However, with the help of a balanced diet and regular exercise, you can achieve and maintain a healthy weight. Aim for the ideal Body Mass Index (BMI) target. Healthy BMI cut-off values recommended for Americans lie between 18.5 and 24.9.
5. Get Vaccinated
One of the best ways to keep your liver healthy and disease-free is to get vaccinated against Hepatitis A and B since both are viral liver infections. Hepatitis A can be contracted from contaminated food and water, whereas Hepatitis B can be contaminated blood and needles and sexual contact. Talk to your healthcare practitioner about these vaccinations and protect yourself and your loved ones.
Get Your Liver Health Checked at Health One Family Medicine
Health One Family Medicine has highly trained and skilled healthcare providers that can conduct a thorough examination and check your blood work to determine the health of your liver. To make an appointment with us, visit https://www.healthonemedicine.com/ or call (469)262-5762.