Maintaining a healthy liver is important for overall well-being as it performs essential functions in the body, such as detoxification, metabolism, and nutrient storage. Incorporating liver-friendly foods into your diet can have a positive impact on your liver health.
As, it’s important to note that maintaining an overall healthy lifestyle, including regular exercise, limiting alcohol consumption, and avoiding excessive processed foods, is essential for optimal liver function.
Remember to consult with a healthcare professional or register dietitian before making significant changes to your diet, especially if you have any existing liver conditions or concerns.
Taking care of your liver through a balance diet and healthy lifestyle choices will help ensure its proper function and contribute to your overall well-being.
Foods that are beneficial for your Liver
Leafy Greens
Leafy greens such as spinach, kale, and arugula are rich in chlorophyll, which aids in the elimination of toxins from the liver.
They are also high in antioxidants and fiber, which promote liver health and reduce inflammation.
Including these greens in salads, smoothies, or cooked dishes can provide a nutrient boost for your liver.
Turmeric
Turmeric, a spice commonly use in curry dishes, contains a compound call as curcumin.
Curcumin has potent antioxidant and anti-inflammatory properties that support liver health.
It can help reduce liver inflammation and enhance the production of enzymes that aid in detoxification.
Garlic
Garlic is known for its pungent aroma and distinct flavor, but it also offers significant liver benefits.
It contains compounds that activate liver enzymes responsible for flushing out toxins.
Additionally, garlic has antioxidant properties that protect the liver from damage cause by free radicals.
Walnuts
Walnuts are a nutrient-dense nut that provides an array of benefits for the liver.
They are a rich source of omega-3 fatty acids, which help reduce inflammation and support liver function.
Walnuts also contain glutathione and arginine, which aid in detoxification and protect liver cells.
Citrus Fruits
Citrus fruits like oranges, grapefruits, and lemons are high in vitamin C, a powerful antioxidant that supports liver health.
Vitamin C helps stimulate the production of liver detoxification enzymes and assists in the breakdown of toxins.
Adding fresh citrus fruits or their juices to your diet can help cleanse and protect your liver.
Green Tea
Green tea is renowned for its antioxidant properties and numerous health benefits.
It contains catechins, which have been shown to improve liver function and reduce liver fat accumulation.
Regular consumption of green tea can provide a gentle detoxifying effect and promote overall liver health.
Fatty Fish
Fatty fish such as salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids.
These healthy fats help prevent the buildup of fat in the liver, reduce inflammation, and support optimal liver function.
Including fatty fish in your diet a few times a week can contribute to a healthy liver.
Omega-3 rich foods
Omega-3 rich foods such as fatty fish (salmon, mackerel, sardines), walnuts, flaxseeds, and chia seeds, can help reduce inflammation in the liver and improve liver function.
Wheatgrass
Wheatgrass contains chlorophyll, which can help detoxify the liver and promote its health.
Green vegetables
Green vegetables, such as spinach, kale, and broccoli, contain high amounts of antioxidants, which can help reduce inflammation and protect against liver damage.
Sunflower seeds
Sunflower seeds are a good source of vitamin E, which can help protect against liver damage.
Habits that you should get rid of for a healthy, fit Liver
Not spending time outdoors
There are many advantages to getting adequate sunlight and fresh air. One benefit is that it guards against severe liver damage.
The synthesis of vitamin D is triggered by exposure to enough sunshine. According to studies, hepatic illness is exacerbated by vitamin D deficiency.
Further research is still require to determine if the association between vitamin D and liver illness is one of causality or correlation.
Junk food
Trans fats, which are bad for the liver, are frequently found in fast food, processed meals, and prepared foods.
It may increase blood sugar levels and lead to fat deposits around the liver, ultimately resulting in cirrhosis or the loss of liver cells.
Eating out frequently can be highly harmful to your liver.
Fast food consumption has been linked to non-alcoholic fatty liver disease, a potentially fatal condition in which fat accumulates in the liver, according to a study.
Stressing way too much
High cortisol levels strongly correlate with stress and can seriously injure the liver. Together with that, it causes non-alcoholic fatty liver disease (NAFLD).
Additionally, stress can result in unhealthy coping mechanisms, including regular drinking, smoking, and eating poorly, all impairing liver function.
Some medical professionals believe there may be a connection between rising levels of psychological anguish and the number of deaths brought on by various liver disorders.
Drinking less water
Consuming insufficient water might negatively affect your health over time.
Water is necessary for supplying macromolecules to various cells and removing waste.
At least eight glasses of water should be consumed each day.
Although it can seem like a lot, water makes up about 66% of the human body.
Dehydration shortens the liver’s lifespan and makes it incapable of supporting the body as a whole.
Things may Help ‘Modify or Reverse Fatty Liver’
The liver is an essential organ in the body with multiple life-supporting functions, including producing bile, which is vital for digestion, storing iron, making protein, and converting nutrients into energy.
So, if too much fat gets accumulated in the liver, it can lead to a condition called fatty liver disease.
A healthy liver contains a small amount of fat, so, it becomes a problem when fat reaches 5 to 10% of your liver’s weight.
There are mainly two forms of fatty liver disease, alcohol-induced fatty liver disease and non-alcohol-related fatty liver disease.
As per the expert, the main symptoms of fatty liver disease include fatigue, abdominal pain, and dyspepsia or indigestion.
But, turns out, making certain lifestyles (both diet and exercise) can help “modify/reverse fatty liver”.
Exercise
Three types of exercise have benefits on fatty liver, aerobic exercise, resistance training, and high-intensity interval training.
You can include any in their routine.
Diet
It is not the carbohydrates or fat, but the calories. Low calorie dietary interventions are most effective.
Low calorie diet includes 1000 to 1500 calorie intake per day with a deficit of 500 to 750 calories each day.
Apart from low-calories deficits, the only other diet intervention with proven use is the Mediterranean type without alcohol.
Sleep
Poor or inadequate sleep, which is less than six hours, and non-restorative and daytime napping more than 60 minutes are all independently associated with new onset or worsening fatty liver.
Pamper your liver by getting some good sleep in your routine.
Alcohol
The most common cause of fatty liver is possibly alcohol use.
The safest level of alcohol in preventing fatty liver is zero.
Stop alcohol use and switch to non-alcoholic alcohol-like low calories beverages instead.
Sugar-sweetened beverages and fructose-containing processed foods
Stay away from Sugar-sweetened beverages and fructose-containing processed foods.
These can increase liver fat immensely and have link to fatty liver in both children and adults.
Artificial sweeteners are safer to use than natural sugars, even though preclinical studies have shown increase liver fat in animal models due to action on gut bacteria.
Stevia is the safest bet among artificial sweeteners.
In case of diabetes/obesity, speak with your specialist before you want to use them.
Drug therapy
There are no approve drugs for the treatment of fatty liver disease.
Recommended drugs include vitamin E and pioglitazone.
No other drugs are useful.
These are not use life long, but only until other associate risk factors are well-control.
Yoga Exercises for Maintaining a Healthy Liver
The liver, the largest solid organ in the body, performs crucial functions such as removing toxins, storing nutrients and secreting bile however, if the liver becomes disease or injured, it can lead to significant damage.
While liver diseases often progress gradually without specific symptoms, fatigue, weakness, unexplained weight loss, jaundice, persistent fever, vomiting and abdominal pain may indicate a liver condition.
Vajrasana (Thunderbolt Pose)
How to do : Stand straight with your arms by your sides. Lean forward and gently lower your knees onto the mat. Place your pelvis on your heels with toes pointing outward. Press your thighs against your calf muscles. Keep your heels slightly apart. Rest your palms on your knees, facing upward. Maintain a straight back and gaze forward.
Note: Individuals with knee joint pain, arthritis, or knee injuries should avoid this asana.
Padmasana (Lotus Pose)
How to do : Sit in Ardha Padmasana with your right foot over your left thigh. Lift your left foot and place it on your right thigh, facing upward. Pull your feet closer to your hips. Lower your knees to the floor. Rest your palms on your knees, facing upward. Hold the asana for a while.
Note: Avoid this asana if you have a knee or ankle injury. Padmasana is an intermediate pose that requires supervision.
Baddha Konasana (Butterfly Pose)
How to do : Start in Dandasana (Staff Pose). Fold your legs and bring the soles of your feet together. Pull your heels closer to your pelvis. Gently press your knees downward. Exhale, lean your upper body forward, and place your forehead on the floor. Hold for 30 seconds and repeat up to three times.
Urdhva Mukha Svanasana (Upward-Facing Dog Pose):
How to do : Lie flat on the ground with your stomach facing down. Your feet should point downward, and your arms should be beside your body. Bend your elbows and place your palms under your shoulders, closer to your floating ribs. Inhale, press your palms firmly into the floor, and lift your knees, hips, and torso off the mat. Keep your arms firm with straight elbows. Broaden your shoulders and look upward. Ensure your knees do not touch the floor. Press your toes against the floor, curling them inward before extending them outward. Hold the pose for a few seconds and exhale to release.
Chaturanga Dandasana (Four-Limbed Staff Pose)
How to do : Begin in the plank posture. Exhale as you lower your body down into a half push-up, with your upper arms parallel to the floor. Keep your elbows touching the sides of your ribs to maintain a 90-degree angle in the elbows’ crook. Draw your shoulders in and ensure your wrists and elbows are perpendicular to the floor, aligning with your body. Hold the asana for 10-15 seconds.
How to keep your Liver Healthy?
- Eat a healthy, well-balanced diet.
- Limit fat, sugar, and salt.
- Exercise regularly
- Limit alcohol intake
- Maintain a healthy body weight
