Healthy food and exercise are good for your liver, which can accumulate unhealthy fat otherwise. — dpa
Whether or not you pursued dry January (where people give up alcohol for the month), stick to any healthy resolutions you made for the year ahead and consider focusing on your liver as it is key to your well-being.
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Bear in mind that this central metabolic organ is at risk of fatty liver disease due to an unhealthy diet, a lack of exercise and being overweight.
Often, people don’t have any symptoms in the early stages, but may suffer from fatigue, pain in the upper right side of the abdomen and/or unexplained weight loss.
If abnormal fat build-up progresses, it can cause inflammation of the liver (hepatitis), scarring (fibrosis), and the most severe stage, cirrhosis, which can lead to fatal conditions such as liver failure and liver cancer.
Fortunately, minor lifestyle changes can have a major positive effect, says the German Liver Foundation.
It has a number of tips:
This is as foods that are high in sugar and saturated fatty acids, and are ultra-processed put a strain on your liver.
Instead, regularly eat fresh vegetables, wholegrain products and low-sugar fruits.
Speaking of fruit, it is better to eat it than to drink it as smoothies are often high in fructose (i.e. sugar).
Water and unsweetened beverages, specifically tea, helps your liver perform essential functions such as detoxifying substances harmful to your body.
Coffee also has positive effects, recent studies have shown.
You should avoid fizzy drinks sweetened with high concentrations of glucose and fructose.
Conscientious and moderate consumption of alcoholic beverages is crucial to your liver health.
Try having regular alcohol-free days.
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Drinking no alcohol whatsoever is even better, the German Liver Foundation says.
It needn’t be time-consuming or intensive.
Simply taking a walk, riding a bike to work or going up stairs rather than using a lift are all good for your health.
And if you can walk around while using the phone in your office, that is another way to squeeze in a bit of additional exercise too.
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“Fatty liver, also known as steatotic liver disease (SLD), is one of the most underestimated health risks,” says German Liver Foundation executive board chairman Dr Michael P. Manns.
It’s the most frequent cause of liver inflammation in the Western world.
The foundation also warns of misinformation about healthy diets, particularly on social media.
“Reliable and evidence-based information is of great importance, especially when it comes to the significant topic of nutrition,” he says. – dpa
