The liver health, dubbed as the unsung body hero, carries out vital functions for longevity and optimal health. It’s wedge-shaped, spongy, reddish-brown in color, weighing about three pounds in an adult. Being responsible for more than 500 physiological functions, the organ does more than just filter out the toxins.
It’s an ultimate multitasker, managing detoxification, metabolic processes, and nutrient absorption. To enjoy a lifetime of vitality, a healthy, functional liver is a must. Let’s uncover the role of the liver and lifestyle changes you can make to live your best life!
Exploring the Functions of Liver
The liver is involved in multiple bodily functions, including:
- Filtration: The liver regulates chemical levels in the blood and filters harmful substances. The by-products are excreted into bile, where they break down and then leave the body through stool. Also, the waste products in the bloodstream are filtered by the kidneys and removed through urine.
- Bile Production: Liver also plays a role in breaking down and absorbing nutrients from food. It produces bile, which is stored in the gallbladder. Upon food consumption, bile is transported to the intestines and helps with fat breakdown.
- Metabolism and Detoxification: The liver removes the foreign toxic substances from the blood before they reach the digestive tract. It uses enzymes to convert them into less toxic forms that are easy to use for the body.
- Protein Synthesis: The liver aids in protein synthesis and amino acid metabolism, necessary for cell function. For example, albumin production maintains water balance in the bloodstream and prevents fluid leakage to surrounding tissues. It also produces clotting factors to prevent bleeding.
- Vitamins and Mineral Storage: The liver stores and releases vitamins and minerals into the bloodstream if a deficiency exists. They include iron, copper, vitamins A, K, B12, and D.
Apart from these functions, the liver converts unused glucose into glycogen for later use. Also, it fights infections by making immune factors, removes bilirubin from red blood cells, and processes hemoglobin for healthy body function.
The Link Between Liver Health and Longevity
The liver is linked to overall metabolic health, which safeguards your health and increases your lifespan. It plays a role in preventing conditions like diabetes, obesity, and heart disease. The optimal function stabilizes blood sugar and harmful fat accumulation, preventing diabetes and obesity.
Also, liver detoxification prevents cell and tissue damage, preventing chronic inflammation and autoimmune disorders. For conditions like non-alcoholic fatty liver disease (NAFLD), alcoholic liver disease, and cirrhosis, there are metabolic risk factors such as obesity, hypertension, dyslipidemia, and type II diabetes mellitus. They contribute to the development of metabolic syndrome and chronic diseases. Therefore, prioritize your liver health to promote longevity and optimal health.
Debunking Myths and Understanding Liver Problems
Liver health is often surrounded by misconceptions that may confuse you about liver problems and symptoms. Let’s understand the myths and debunk them:
- Only alcohol consumers fell prey to liver diseases: Alcohol increases the risk of fatty liver, but it’s not the sole cause. Other reasons may include autoimmune diseases, viral infections (hepatitis B and C), obesity, genetic disorders, and certain medications.
- Liver diseases have noticeable symptoms: Liver disease is often a silent intruder, and it may remain undetected for years, causing gradual damage. Therefore, regular check-ups and screenings are essential.
- Liver problems are untreatable: Liver diseases can be serious if left untreated. But they can be managed with a healthy lifestyle and medications. Accurate diagnosis and treatment can lessen symptoms, reduce the progression of liver disease, and improve life quality.
While liver symptoms are often less detectable, watch out for symptoms like fatigue, abdominal pain, jaundice, dark urine, pale stools, nausea, vomiting, unexplained weight loss, and seek medical attention.
How to Promote Better Liver Health?
Several lifestyle changes can support liver health and increase longevity. Adopt these healthy habits to stay right with your liver:
a. Exercise and Physical Activity
Regular physical activity can treat or reduce the risk of non-alcohol-related fatty liver disease (NAFLD). Exercise is a proven strategy to improve peripheral insulin resistance and liver fatty acid metabolism.
It reduces hepatic fat content and activates inflammatory cascades. An active lifestyle can reduce the risk factors for developing liver diseases. Experts recommend 150 mins of moderate aerobic activity (cardio) each week for optimal health.
b. Healthy Diet
A balanced diet is essential to maintain your body mass index and healthy liver. Here are some promising foods with benefits to add to your routine:
- Grapefruit contains antioxidants called naringenin and naringin to protect the liver. It reduces the chances of hepatic fibrosis when connective tissues build up in the liver. Also, it prevents chronic inflammation and damage to liver cells.
- Cranberries and blueberries contain anthocyanins and antioxidants that inhibit the growth of damaged liver cells.
- Grapes can help your liver by lowering inflammation, increasing antioxidant levels, and preventing cell damage.
- Beetroot juice contains nitrates and antioxidants called betalains that reduce oxidative damage and liver inflammation.
- Cruciferous vegetables are high in fiber and aid the liver detoxification process. Try to eat broccoli, cabbage, brussels sprouts, kale, and cauliflower.
- Fatty fish contain omega-3 fatty acids that reduce inflammation, liver fat, and triglycerides in patients with NAFLD.
c. Drink Coffee
Coffee is great for promoting liver health and preventing diseases. It can lower the risk of cirrhosis and permanent liver damage in people with liver diseases.
The benefits stem from the ability to prevent fat and collagen buildup. Coffee also increases the antioxidant glutathione levels that neutralize harmful radicals and prevent cell damage.
d. Reduce Alcohol Consumption
Excessive drinking makes your liver busy breaking down alcohol and removing it from blood. Your liver stops doing other things, and this may increase the risk of liver diseases.
About 5 ounces of wine, 12 ounces of beer, or 1.5 ounces of spirits such as whiskey, vodka, or gin will put you over your daily limit. So, drink in moderation to prevent liver damage.
e. Liver Promoting Herbs and Supplements
Along with a healthy lifestyle, you can add herbal supplements like milk thistle to your routine to improve liver function and act against cell damage. If you take medications, consult your doctor first for personalized recommendations.
Conclusion
The liver is an important organ, performing essential metabolic functions. You must protect your liver health by adopting healthy lifestyle choices, a nutrient-dense diet, sufficient sleep, and regular exercise. It’ll reduce the risk of liver diseases and enhance your lifespan.
Stay informed about liver issues symptoms and get regular screenings for early indication. Timely medical attention will protect you from chronic conditions.
Prioritize liver-friendly habits, and take a step towards a healthier future!
Disclaimer: The information provided here is based on recent research. Consult a qualified healthcare professional for treatment related to liver health and other health concerns.
References
Wang HuaiLing, W. H., Guo XinBo, G. X., Hu XiaoDan, H. X., Li Tong, L. T., Fu Xiong, F. X., & Liu RuiHai, L. R. (2016). Comparison of phytochemical profiles, antioxidant and cellular antioxidant activities of different varieties of blueberry (Vaccinium spp.).
