Web Desk: World Liver Day was observed on Saturday,today.
The day is a global healthcare event commemorated every year on this day with the intent to raise awareness about liver disease in the general public.
This year’s theme was “Food is Medicine”. This theme emphasized the crucial role of nutrition in maintaining liver health and in preventing liver diseases through a balanced diet.
The liver is one of the most vital organs of the body, performing hundreds of necessary functions that help the body maintain overall well-being. Despite its importance, liver health often goes unnoticed until it worsens.
Marking the day, health experts say how small changes in the daily lifestyle can protect and revitalise liver function, myths about liver health and early warning signs.
The experts say overall, liver health is about what you do every day – diet, movement, alcohol, and stress management. The most important factors are:
Your Diet: If you eat the typical American diet (processed food, sugar-sweetened beverages, unhealthy fats, etc), then it will cause you to store fat in your liver. Whole grains, whole fresh vegetables, lean protein, and healthy fats support optimal liver function.
Alcohol: Regular excessive use of alcohol is a huge contributor to liver damage. Not just drinking excessively but drinking moderately for several years can also lead to liver damage.
•Exercise: Regular exercise will allow you to maintain a healthy body weight, healthy muscle mass, and healthy metabolism which are all important for a healthy and fat-free liver.
Sleep and Stress: Interrupted sleep and chronic stress can lead to inflammation, disrupted hormonal cycle, and changes in liver enzymes and liver function.
Changes in the diet to avoid sugary drinks and replace them with water or herbal tea, eating more fibre foods like oats, lentils, and greens; not drinking alcohol; exercising for 45 minutes regularly; and having a way to manage your stress through mindfulness, mindfulness or relaxation techniques.
What dietary and lifestyle choices can we make to develop a healthy gut-liver connection that supports long-term health?
The gut and liver are highly interconnected. Gut microbiome health influences liver function. If the gut balance of bacteria is compromised (due to diet, antibiotic use, too much-processed food, alcohol consumption, ongoing stress etc.), the gut permeability can increase and things like toxins or bacteria meant to be eliminated from the gut can transfer through the gut barrier into the blood, and liver, which can lead to inflammation and damage to tissues and organs past the gut.
To support the connection between gut health and liver health:
Limit Processed Foods and Added Sugar: Both can upset the balance of bacteria in the gut.
Eat Food that Supports Good Bacteria: Prebiotics (i.e. garlic, onions, bananas) promote the good bacteria. Probiotics (i.e. yoghurt, kefir, fermented foods) are types of good/gut bacteria that support a balanced gut microbiome.
Evaluate Antibiotic Use: Antibiotics can deplete both good and bad bacteria and should be used cautiously.
Eat Plenty of Fibre: Fibre from whole plant foods keeps digestion moving, in addition to toxin elimination.
Hydrate: When you drink 2.5-3 litres of water daily, you will support the detoxification function of your liver.
Diagonois of liver diseases
Liver disease is frequently called “silent” as it may be developing without any obvious signs and symptoms at early stages.
Often, the signs are subtle and may be related to other health problems. Some indicators that may suggest a problem include- feeling tired or fatigued; abdominal discomfort or bloating; sudden unexplained weight gain or loss; darkened urine or pale stools; persistent itchiness of the skin; noticeable yellowish skin or eyes (jaundice); and impairment to one’s ability to concentrate.
Recognising and knowing these symptoms is important as the sooner liver disease is discovered and treated, the less likely it is to cause serious complications or impact long-term health.
Myth about liver health
Dr Soin: A common myth is that liver disease only affects people who drink in excess. While getting liver disease from alcohol is a serious risk factor, the number of people suffering from Non-alcoholic fatty liver disease (NAFLD), which is caused by obesity, diabetes, high cholesterol, and poor diet and health practices, is now greater than that of individuals with alcoholic liver disease. Another common myth is that liver damage is inevitably irreversible. In many of those cases, lifestyle changes and early treatment can slow, halt, and in some cases, reverse fatty liver and fibrotic inflammation.
