World Liver Day is observed every year on April 19th to make people more aware of the importance of this organ and the steps you can take to maintain your liver’s health.
You may have seen people with yellow eyes, yellow skin or nails. You must’ve thought there was something wrong, and you were correct. These people were suffering from Liver diseases.
Did you know that your liver, the second-largest organ in your body, is a powerhouse of health?
It’s not just about filtering out toxins, the liver also plays a critical role in your overall well-being.
Let’s dive into the fascinating world of liver health and discover why keeping your liver in top shape is so important!
Function of Liver
Your liver wears many hats, and one of its main tasks is detoxifying the blood. It acts as a superhero, cleaning up harmful substances so that the rest of your body can function smoothly. Moreover, it breaks down the nutrients you consume, ensuring that the body can efficiently use them for energy and other vital functions.
Your liver is an important organ that performs several critical functions in your body. It helps to filter out toxins, produces bile to aid digestion, and stores essential vitamins and minerals.
However, many people neglect their liver health, leading to various liver-related diseases.
Tips to maintain Liver Health
Here are some things to keep in mind to maintain good liver health:
- Watch your alcohol intake: One of the most significant factors that can damage your liver is excessive alcohol consumption. Drinking too much alcohol can lead to inflammation and scarring of the liver, leading to liver damage or cirrhosis.
- Maintain a healthy weight: Being overweight or obese can increase your risk of developing the non-alcoholic fatty liver disease (NAFLD). This condition occurs when there is too much fat stored in your liver, leading to inflammation and scarring.
- Eat a healthy diet: A diet rich in fruits, vegetables, whole grains, and lean protein can help maintain a healthy liver. Avoiding processed foods, saturated and trans fats, and high sugar intake can help reduce your risk of liver damage.
- Get vaccinated: Hepatitis B and C are viral infections that can cause liver damage and even liver cancer. Getting vaccinated against hepatitis B and C can help reduce your risk of developing these infections.
- Avoid exposure to toxins: Avoid long exposure to toxins such as cleaning products, pesticides, and other harmful chemicals.
- Monitor medication use: Some medications can damage your liver, especially when taken in high doses or for extended periods. Always follow the recommended dosage and talk to your doctor.
What to eat to keep your Liver healthy?
Keeping your liver in good health involves not only avoiding harmful foods but also incorporating beneficial foods into your diet.
Here are five liver-friendly foods that you can include in your diet to support optimal liver health:
- Leafy green vegetables: Leafy greens such as spinach, kale, and arugula are packed with antioxidants, fibre, and other essential nutrients that help support liver health. They also contain chlorophyll, which can aid in detoxifying the liver and improving its function.
- Fatty fish: Fatty fish like salmon, mackerel, and sardines are rich in omega-3 fatty acids, which have anti-inflammatory properties that can help reduce inflammation in the liver. Omega-3 fatty acids are also known to support overall heart health.
- Garlic: Garlic is known for its numerous health benefits, including liver health. It contains compounds like allicin and selenium that can help activate liver enzymes, which assist in detoxification and support liver function.
- Berries: Berries such as blueberries, strawberries, and raspberries are rich in antioxidants and fibre, which can help protect the liver from oxidative stress and inflammation. They also have a low glycemic index, making them a good option for maintaining stable blood sugar levels, which is important for liver health.
- Green tea: Green tea is a popular beverage known for its antioxidant properties. It contains catechins, which are powerful antioxidants that can help reduce liver inflammation and support liver function. Green tea is also a great alternative to sugary beverages, which can burden the liver with excess sugar.
Incorporating these liver-friendly foods into your diet along with other healthy eating habits, such as reducing processed foods, limiting alcohol consumption, and staying hydrated, can go a long way in supporting optimal liver health.
Conclusion
Taking care of your liver health is crucial for maintaining overall health and wellness. By following these tips, you can help reduce your risk of developing liver-related diseases and keep your liver functioning properly.