7 Ways to Keep Your Liver Healthy

The liver is the only organ in the body with the ability to grow new tissue in order to heal itself. You can repair a lot of damage and prevent major issues in the future, if you take care of it and make some adjustments to your diet, lifestyle, and drinking habits. The question is, what can possibly go wrong to affect a vital organ such as your liver. In this post, you will learn the 7 ways to keep your liver healthy.

Key Points

• Your liver is one of your body’s essential organs.
• Major ways to keep your liver healthy is through some adjustments to your diet, lifestyle, and drinking habits.
• To keep your liver healthy, you should exercise regularly, avoid toxins, avoid unprotected sex, eat quality meals, and avoid alcohol.
• Endeavour to consume lots of cruciferous vegetables, garlic, turmeric, avocados, and extra virgin olive oil.

Your liver is one of your body’s essential organs. It basically cleans your blood and performs over 500 other tasks. This implies that for it to work correctly, it must be in ideal condition. And eating wholesome, purifying food is among the ways to keep your liver healthy.

A healthy liver can make all the difference in living a happy and ill-free life. The Liver is the organ that is responsible for detoxifying (cleansing) the blood and synthesizing (breaking down) proteins.

Some functions of the liver

• The liver detoxifies toxins and poisons into harmless water-soluble particles.
• The liver makes bile, which helps breakdown fats and extracts some nutrients from the food.
• The liver is the main producer of hormones like IGF-1, a hormone similar to growth hormone.
• The liver makes steroid hormone, such as progesterone, estrogen, vitamin D3, testosterone, and cortisol. The steroid hormones are made from cholesterol.
• The liver turns ammonia into urea.
• The liver stores glycogen.

The liver has a system of phase 1 and phases 2 detoxification, and the mission of these mechanisms is to turn poison into harmless water-soluble particles. Most of the harmful substances are fat-soluble, and their breakdown starts in phase 1 of liver detoxification. Water, hydrogen peroxide, or oxygen are added as activators to oxidise and breakdown the harmful substances. The chemicals that are added in phase 1 of liver detoxification make the substance more toxic, but it is necessary as an initial process implemented by the liver for toxin detoxification.

In phase 1, some nutrients are needed, such as vitamin C, calcium, folate, and B vitamins. There are free radicals released in this phase, and the cells need the antioxidants for optimal protection. The phase of liver detoxification starts with the conjugation of water-soluble molecules to glutathione. Some nutrients, such as choline, zinc, sulphur, and amino acids, aid in phase 2 of liver detoxification.

The phase 3 detoxification removes the water-soluble toxin substance from the body through your intestine.

Ways to keep your liver healthy

• Exercise Regularly: A constant exercise routine helps the liver by preventing the excess secretion of Triglycerides. Triglycerides are basically fatty acids within the cells. An accumulation of this in the liver can lead to Liver Cirrhosis.

• Watch What You Eat: A balanced diet is one of the ways to keep your liver healthy. Your intake of high foods with high-calorie value should be as low as possible. On the other hand, take a lot of Fiber usually contained in fruits, vegetables, and whole grain products. Don’t forget to drink lots of water too.

• Avoid Toxins: One of the functions of the liver is to filter chemicals from the bloodstream. Drugs and other forms of chemicals when taken or introduced to the body in the wrong proportion can be toxic. This is why we are advised to take drugs prescribed by a certified physician. Acetaminophen drug hits the liver very hard.

• Kick back the bottles: Alcoholic substances can damage your liver cells and even go as far as leaving scars on them. This can lead to Hepatitis C and Liver Cancer. To prevent this, discuss with your doctor about the right amount of alcohol you can take if you must consume alcohol.

• Stay away from sharp Objects: Used needles and razors often contain droplets of blood that might be infected with Hepatitis A or Hepatitis B. This is why it is advised not to share such objects and if for any reason you come in contact with another person’s blood, visit a healthcare center immediately.

• Avoid Unprotected Sex: It is common to think that unprotected sex can only lead to Acquired Immune Deficiency Syndrome (AIDS). That is not the only disease you are preventing. Hepatitis A and Hepatitis B are also sexually transmittable. It is therefore advised to practice protected sex and stick to one partner.

• Vaccination: Hepatitis A and B are examples of Liver diseases that can be prevented through vaccines. If you haven’t been vaccinated against these diseases, endeavor to speak with your Family Physician on how to do so.

In 2013, Liver diseases accounted for 7.9% of medical admissions, with liver cancer and liver cirrhosis accounting for 44.3% and 20.4%, respectively. The main risk factors were alcohol consumption (52.1%), hepatitis B virus infection (49.4%), ingestion of herbs and roots (45.5%), and cigarette smoking (30.1%).

Hidden things that destroy the liver

Some harmful substances are hidden in some foods you consume everyday, and they tend to destroy the liver over time. Substances like:

• Soy protein isolates.
• Seed oils: seed oils are highly processed, and they are processed with hexane.
• High-fructose corn syrup: is mostly found in ultra-processed foods. High fructose corn syrup creates inflammation and insulin resistance, which can also lead to a fatty liver. Synthetic artificial sweetener, such as aspartame can cause damage to your liver.
• Refined starch: refined starch such as maltodextrin, modified food starch, glucose syrup, pea protein, rice syrup solids, and GMOs.

Foods that are good for your liver

Adding some foods to your your diet can support your liver:

Cruciferous vegetables like wasabi, radish, arugula, cabbage, Brussels sprouts, cauliflower, broccoli, and kale. These vegetables are good for the liver because they contain magnesium, potassium, folate, vitamin, and a compound called sulforaphane. Sulforaphane helps to detoxify the liver and also helps to remove inflammation.

Garlic: garlic has sulphur, which helps to detoxify the liver. It is also a natural antibiotic, antibacterial, antifungal, and antiviral. Garlic is also effective in removing fat from your liver. It contains a great amount of vitamin B1. It has antioxidant and anti-cancer properties.

Turmeric: the activated phytonutrient in turmeric is curcumin. Curcumin aids in the reduction of inflammation. Turmeric can detoxify heavy metals like arsenic, cadmium, mercury, and lead. Turmeric helps to repair and regenerate liver function. It also helps stabilise the mitochondria. It also has anti-cancer properties and decreases fat in your liver.

Beets: beets help detoxify the liver. Beets protect the liver cells and reduce inflammation, scar tissue, and fibrosis. Adding beets to your diet is one of the ways to keep your liver healthy.

Mushrooms: mushrooms have high glutathione. Mushrooms protect the cells of the liver.

Avocados: Avocados are high in an antioxidant called glutathione. It helps protect the cells of the liver. They are anti-inflammatory, as you know that inflammation can lead to some health issues, such as fatty liver and hepatitis.

Extra virgin olive oil: Extra virgin olive oil is a healthy fat and can help improve liver enzymes. It decreases fat in your liver, it reduces insulin resistance, and it is a great anti-inflammatory.

Fish: fish like salmon and mackerel are high in omega-3 that helps protect your liver and balance cholesterol.

Eggs: organic pasture-raised egg yolks have the highest amount of choline of any food. Choline is good for a fatty liver; it helps to remove fat from your liver. A meal like an egg is one of the best meals for liver detoxification because it contains sulphur, complete amino acids, choline, and every other nutrient.

When you cook the eggs with onions and garlic, the meal is enriched with nutrients like sulphur that help counter phase 1 detoxification. Add sea salt to get some trace minerals and some herbs like rosemary, thyme, cayenne pepper, turmeric, sage, or oregano.

Probiotic foods: friendly flora in the probiotic foods supports the liver. The healthy bacteria and yeast are good for your microbiome. A healthy liver is connected to a healthy gut, get the friendly bacteria in your gut.

How Telemedicine can help

The liver is one incredible organ in your body and there are several ways to cleanse your liver and most of them can be done at home with the natural foods and herbs available to you. However, endeavour to consult a doctor for an optimal ill health diagnosis, advice and ways to keep your liver healthy. Speak with healthcare professionals without having to leave the comfort of your home. Telemedicine uses telecommunication devices to communicate with individuals seeking medical advice.

Telemedicine gives you access to any healthcare professional, irrespective of your location. It reduces the amount of time or money you can spend visiting physical office. It gives you flexibility with the modalities it has adopted; you can reach out to a healthcare professional from the comfort of your home or your work office.

Conclusion

The average Nigerian is always on the go. It is common to be caught up with keeping up with the morning alarm, trying to beat the traffic, pulling off projects at the nick of their deadlines, and basically just trying to live the life.

Amid all the hustle and bustle, we most times forget to carry each of our body organs along. What’s more, there is little or no time to drop by the hospital to see a doctor. That huddle has however been solved by KompleteCare.

With KompleteCare, you can consult a Doctor from the comfort of your home, or book a hospital appointment to beat the long queue. Take a decision to do so today. The decision towards a healthy body is now at your fingertip.

Frequently Asked Questions

1. What is the best drink to flush your liver?

Lemon water: A simple yet efficient cleansing beverage is lemon water. It aids in the blood’s removal of poisons. You have two options: slice a fresh lemon and add it to your water bottle, or squeeze it into the water. consuming lemon is among the ways to keep your liver healthy.

Ginger and lemon drink: Add some ginger to your drink to make it more potent. It improves cleansing by promoting perspiration, circulation, and digestion. It has anti-inflammatory qualities as well.

Grapefruit Juice: Naringin and naringenin, the two main antioxidants found in grapefruit,they aid in lowering inflammation and shielding liver cells from harm, preventing damage to the liver. These substances can also boost fat-burning enzymes and lessen the accumulation of fat in the liver.

Tumeric tea: when counting on ways to keep your liver healthy do not forget turmeric tea. Turmeric tea is regarded as one of the greatest beverages for liver detoxification. The main pro-inflammatory chemicals that cause, progress, or exacerbate conditions like liver disease can be reduced by the characteristics of turmeric.

Green Tea: Green tea has antioxidant properties that may help prevent oxidative stress and lower total fat content. It might also aid in reducing the signs and symptoms of non-alcoholic fatty liver disease.

Chamomile tea: Sesquiterpene lactone, which chamomile tea contains, helps the liver initiate the detoxification processes.

2. What is the fastest way to repair your liver?

Eliminating the source of the harm to your liver is the best method to repair it. For instance, it’s crucial to give up alcohol if you have a fatty liver from drinking. It’s critical to eat properly and reduce weight if your diet or weights are the cause.

3. What food is hardest on your liver?

• Fast food: It is affordable, quick, and satisfying when you are craving it. But fast foods harm your liver.
• Ultra-processed foods.
• Sweetened foods.
• Sugary drinks.
• Refined grains.
• Processed meats;
• Alcohol.

4. How do you flush out your liver?

Flushing your liver is one of the ways to keep your liver healthy:

• Drink more water.
• The best thing to do is to exercise and sweat.
• Remove toxic foods.
• Eat more raw vegetables.
• Eat foods high in potassium.
• You can take supplements for liver support.

5. Can apple cider vinegar clean out your liver?

Apple cider vinegar is a recommended option for home treatments due to its remarkable detoxifying qualities. Toxins that may obstruct the body’s regular processes are eliminated by the liver with the aid of apple cider vinegar. Do not forget to add a teaspoon of apple cider vinegar in your water is also one of the ways to keep your liver healthy.

6. How do you know your liver is unhealthy?

Early signs and symptoms of unhealthy liver are:

• Feeling overall exhausted and ill all the time.
• Appetite decline.
• Weight reduction combined with muscular atrophy.
• Experiencing nausea and vomiting when ill.
• Soreness or discomfort around the liver.
• The tiny blood capillaries on the skin above the waist that resemble spiders (spider angiomas)
• Splotchy red palms.
• Disrupted sleep cycles.

References

Nwokediuko S C, Osuala P C, Uduma U V, Alaneme A K, Onwuka C C, Mesigo C. (2013, June 14). Pattern of liver disease admissions in a Nigerian tertiary hospital. Retrieved from Nigerian Journal of Clinical Practice.

Dehli, Z. S. (2023). Amla to apple cider vinegar here are the ingredients that can enhance the healing process of damaged liver.

Dr. Berg. E. (2022). The best foods to clean out your liver.

Dr. Berg. E. (2023). The #1 best meal for liver detoxification.

Gupta, M. (n.d). 6 simple ways to detox your liver.

Quiano, Y. P. (n.d). 11 drinks to help your liver detox.

Liver Foundation. (2022). Can liver damage be reversed?

Jacobson, A. (2024). 8 foods that are bad for your liver- And options that can reverse the damage.