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7 Essential Ways to Keep Your Liver Healthy

TL:DR Summary

• Balanced Diet: Limit refined sugars and high-fructose corn syrup for liver health.
• Healthy Weight: Manage weight to prevent non-alcoholic fatty liver disease (NAFLD).
• Regular Exercise: Reduces liver fat, improves function through aerobic and weight training.
• Stay Hydrated: Drinking water is crucial for liver detoxification and blood fluidity.
• Limit Processed Foods: Avoid sodium, sugar, chemicals to reduce liver strain.
• Moderate Alcohol Consumption: Stick to recommended limits to prevent liver damage.

Introduction

As an Aesthetic Director with over a decade in the industry, I’ve learned how crucial overall health is to aesthetics. A key organ in this is the liver. It’s vital for not just health, but also for how we look and feel. I’ve seen many clients, and I’ve learned a lot from them and experts.

In this article, I’ll share seven essential ways to keep your liver healthy. These are simple, effective tips. They are based on my experience and research. I’ll explain each one in more detail in the article. Keeping your liver healthy is not just good for your body. It also helps you look and feel your best.

Understanding the Liver

In my years in the aesthetic industry, I’ve learned a lot about how lifestyle impacts our health. This includes understanding how alcohol affects the liver. The liver is strong. It can handle small amounts of alcohol. But it has a limit. If you drink too fast or too much, the liver can’t keep up. This can cause problems.

When alcohol gets to the liver, it makes a harmful enzyme named acetaldehyde. This can hurt liver cells. It can cause scars that don’t go away. It can also harm the brain and the lining of the stomach. It’s important to know this for our overall health.

1. Have a Balanced Diet

In my role, I often discuss the impact of diet on skin health. Dr. Sherwood from the Functional Medicine Institute highlights a crucial point about sugar. Our body uses glucose in almost every cell. But, only our liver cells can break down fructose.

Too much fructose can harm our liver over time. We should eat less food with refined sugars and high-fructose corn syrup. These are in soft drinks, baked goods, and sweets. It’s better to choose natural sugar sources, like fruit. This approach helps maintain both liver health and overall well-being.

2. Maintain a Healthy Weight

Alcohol is not the only thing that can cause fatty liver disease – obesity (or even just being overweight) puts you at risk of developing non-alcoholic fatty liver disease (NAFLD).

People who have NAFLD are at an increased risk of suffering from cardiovascular problems; they also typically have diabetes and high cholesterol. During the early stages of NAFLD, the condition can be managed by losing weight, drastically reducing fat intake and exercising regularly.  

3. Exercise Regularly

Regular exercise is key to good liver health. When you exercise, your body uses triglycerides as fuel. This reduces liver fat. A mix of aerobic exercise and weight training can improve liver function.

Aerobic exercises like walking, cycling, or swimming strengthen your heart. A strong heart pumps blood more efficiently. This means better blood flow to your liver. The liver can then filter and return blood more effectively.

Weight training is also important. It builds muscle mass. This delays muscle loss in advanced liver disease. It also stops excess fat build-up. This fat can lead to a fatty liver and NASH. NASH starts with few symptoms but can harm your liver severely. The National Institute of Diabetes and Digestive and Kidney Diseases highlights these risks.

4. Stay Hydrated and Drink Lots of Water

Hydration is key to a healthy body. When you don’t drink enough water, toxins build up. They affect your kidneys, liver, and bowel function. This is what I tell my clients who seek wellness advice.

Dr Neil-Sherwood says dehydration affects how well our liver works. The liver needs water to detoxify our body. Without it, the liver struggles to support the rest of the body. Water also keeps our blood fluid. If we are dehydrated, our blood gets thicker. This makes it hard for the liver to filter and detoxify our blood.

5. Cut Down on Processed Foods 

In my role, I often discuss nutrition with clients. We talk about how processed foods are full of sodium, sugar, and chemicals. These additives make food taste better, look better, and last longer. But they are not good for our health. Our liver has to work hard to clean out these harmful substances.

One common ingredient in processed food is high fructose corn syrup. It’s a type of sugar. It has more fructose than glucose. When we eat this, our liver turns it into fat. This fat can build up in our liver. Over time, it can harm our liver’s health. We should be careful with what we eat to keep our liver healthy.

6. Cut Down or Limit on Alcohol Consumption 

I’ve seen many clients concerned about their health, especially regarding alcohol and its effects on the liver. Drinking too much alcohol can harm liver cells. Over time, this can lead to fat build-up, swelling, or even cirrhosis in the liver. If you have liver disease, even a small amount of alcohol can make it worse.

So, what’s a safe amount? A Health24 article says women should have only one drink a day. Men should limit it to two. One drink means 148ml of wine, 355ml of beer, or 44ml of 80-proof liquor. It’s vital to stick to these limits for your liver’s health.

7. Consider Liver Supplementation 

Milk thistle has been used to treat liver disorders for more than 2,000 years. It’s the herbal ingredient most often used for liver complaints in the United States.

The active substance in milk thistle is silymarin, which is made up of several natural plant chemicals.

Lab studies suggest that silymarin helps regenerate liver tissue, bring down inflammation, and protect liver cells from damage by acting as an antioxidant. A 2017 analysis of studies found that silymarin slightly reduced certain liver enzymes, markers of liver damage, in people with liver disease. More research is still needed to know how well milk thistle might work.
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Wellaholic’s Liver Support helps boost and support liver function. Milk thistle, is a natural herb that has antioxidant and anti-inflammatory properties, and is commonly used to detoxify the body, especially the liver, as well as help liver diseases and gallbladder problems. 

Suggested Use: One tablet, taken once daily preferably with meals. 

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