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Do you have white nails, hair-falling issues, dark urine, itchy skin, or swelling of the different parts of the body? Have you realized these symptoms are happening due to the liver not functioning well? If you answer yes, you should know how to improve liver health and function immediately.
The liver is one of the main organs that play a very important role in keeping our body healthy. It silently filters toxins, processes nutrients, and aids digestion without taking a rest. Unfortunately, many of us don't think about liver health until problems arise, risking our overall health.
According to an article by Cambridge University, from 1995 to 2017 4% of the total population in Bangladesh might have HBV ( 1 ). HBV means 'hepatitis B virus' that can cause infection of the liver, which may affect its functioning.
Don't worry, in this blog post, we will explore a few tips to boost liver function naturally and keep it healthy!
Once your liver is not functioning properly, you should pay special attention to improving it. Here are a few valuable tips to keep the liver healthy and improve liver functioning:
When you want to improve your liver function, it is important to understand how it works. The liver is a hard-working organ that helps your body process food, store energy, and fight germs. Also, it regulates the chemical levels in the blood, produces bile, metabolizes drugs, and balances nutrients ( 2 ).
Additionally, it has an important role in metabolizing drugs to make them safe for the body. According to medical research, there are more than 500 vital functions of the liver ( 3 ). So, you should have the proper knowledge to keep your liver healthy.
Eating healthy foods is one of the most important practices for improving your liver health. Fruits and vegetables have many vitamins, minerals, and antioxidants. These foods help to protect the liver and improve its functioning. Also, these foods can reduce inflammation and prevent liver damage.
Additionally, foods like seeds, grains, nuts, and legumes, are very friendly for liver health. Because these fiber-rich foods aid in digestion and can prevent fatty liver disease. So, try to incorporate these colorful fruits and vegetables into your diet. Also, try to avoid processed foods and sugary drinks.
Coffee-drinking habits have a lot of health benefits, like reducing diabetes, stock risk, cancer, etc. Also, it is a great element for improving liver function ( 4 ). But you should remember that two or three cups of coffee can be good, not more than the limit.
Drinking alcohol is very dangerous for your health and leads to fatty liver disease , cirrhosis, and liver cancer ( 5 ). Many Bangladeshi people also have an attraction or addiction to this injurious habit. Avoiding alcohol will help to improve liver health and function, so forget it immediately.
There are thousands of health benefits to leading a healthy lifestyle. Your liver also needs a healthy lifestyle for improvement and function. Now, you might ask how to lead a healthy lifestyle, right?
You should maintain a balanced diet, regular exercise, adequate hydration, enough sleep, etc. Additionally, avoiding smoking and drinking, and managing stress can be effective for a healthy lifestyle. So, we can say that a holistic approach to a healthy lifestyle can help to improve your liver.
Being overweight can be a big concern for your health. It can lead to many serious health diseases, like liver disease, diabetes, cholesterol, sleep apnea, and certain cancers. This condition can progress to more serious liver problems if not addressed ( 6 ).
So, aim to lose weight, especially around the abdomen, which can lead to fatty liver disease. You can reach the goal by maintaining a balanced diet and participating in regular physical activities.
Exercise helps your liver work better by burning fat and improving blood flow. Besides liver functions, exercise also has a lot of significant health benefits. Also, this practice is helpful for gastric chest pain , frozen shoulders , joint problems , etc. So, aim for at least 30 minutes of exercise every day to improve liver health and function.
We take medicines as treatment for any diseases for better health. But, many medicines have side effects that can affect other organs of the body. Such as antibiotics, birth control pills, erythromycin, niacin, etc. are very dangerous for the liver's health ( 7 ).
Be careful about taking too much medicine or using it the wrong way without a doctor's advice. So, always follow the prescribed dosage and consult your doctor before taking a new medication. Proper medication management is very important to avoid medication misuse and liver toxicity ( 8 ).
Acetaminophen is a common and popular pain reliever tablet in Bangladesh. But if you take this medicine too much, it can be dangerous for your liver. So, follow the directions and levels of the medicine.
Also, remember that you should avoid taking multiple tablets that contain acetaminophen. Moreover, Organic Nutrition always recommends consulting with a doctor for any health issues.
If you need to take injections for any health issue, you should ensure a fresh and safe needle. Whether you are using a needle for drug use, tattoos, or piercings, always ensure it has never been used. Because, unsafe needles can expose you to blood-borne viruses like hepatitis B and C ( 8 ). Because dirty needles can spread diseases like hepatitis, which can harm your liver.
According to research by the WHO, some sexually transmitted infections (STIs) can damage your liver ( 9 ). So, it is very important to maintain safe sex to improve liver health and function. You can use condoms or any other protection that can help protect you from these infections.
Limit your exposure to harmful substances to protect your liver. You should do a few things to limit toxin exposure. Such as washing your hands, especially after using the bathroom, touching pets, and before eating ( 10 ).
Also, remember that high cholesterol can also affect liver health. So you should keep your cholesterol within a normal range based on your age ( 11 ). So, follow these small steps to protect and improve liver health and function.
So, you are at the end of the "how to improve liver health and function" blog. Small changes in your daily routine can have a big impact on your liver's well-being. That's why, you should incorporate these 12 tips into your daily routine.
You should maintain a diet rich in fruits, vegetables, and control your weight. Also, regular exercise, adequate hydration, and enough sleep can help to improve your liver health. But be mindful of alcohol consumption, unsafe sex, medication use, and exposure to toxins.
Remember, Organic Nutrition has provided basic ideas about liver health and improving tips in this blog. The liver has a big role and many responsibilities for a healthy life. But, if you have concerns about your liver health, consult with a doctor ASAP.
The liver is like a machine that works every moment, and it needs fuel to run smoothly. The fuel of the liver is good food that can repair it properly if it is damaged. Foods like coffee, oily fish, nuts, garlic, chicken, beans, etc.—healthy fat and lean protein foods can help to repair the liver ( 12 ).
Remember that all foods are good for your health but some of them have extra benefits for the liver. Antioxidant fruits like blueberries, raspberries, and strawberries can protect your liver ( 13 ). Also, grapes, olives, and kiwi contain compounds that support your liver.
Drinks like detox tea, green tea, ginger tea, grapefruit juice, apple cider vinegar, lemon water, etc can help to clean your liver ( 14 ). Remember that there is no specific proof about it, but water helps to stay hydrated, which is helpful for the overall body.
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