The liver, located in the upper right side of the abdomen, plays a critical role in maintaining overall health by performing a variety of vital functions.
It is best known for its ability to detoxify the body, filtering blood to remove toxins and waste products.
The liver also produces bile for fat digestion, stores glucose as glycogen for energy, and helps regulate blood sugar levels.
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It also generates proteins essential for blood clotting and immune function.
Moreover, the liver’s ability to metabolize drugs and process nutrients is crucial for maintaining metabolic balance and supporting numerous bodily processes.
To improve liver health and overall wellness, avoiding harmful habits is essential.
Here are seven practices to eliminate:
- Limit Alcohol Consumption
Excessive alcohol intake is a major cause of liver damage, leading to conditions such as fatty liver disease, alcoholic hepatitis, and cirrhosis. Chronic drinking overwhelms the liver, causing inflammation and scarring. To safeguard liver health, limit alcohol intake to moderate levels—one drink a day for women and two for men—or avoid it completely. - Avoid Unhealthy Eating Habits
A diet high in processed foods, unhealthy fats, and sugars can impair liver function and contribute to non-alcoholic fatty liver disease (NAFLD). Sugary drinks and fried foods can overload the liver, causing fat buildup and inflammation. Instead, focus on a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats to support liver function and prevent disease. - Increase Physical Activity
Sedentary lifestyles increase the risk of obesity, insulin resistance, and NAFLD. Regular exercise promotes weight management, improves insulin sensitivity, and reduces liver fat. Aim for at least 150 minutes of moderate-intensity aerobic activity each week, such as brisk walking, cycling, or swimming, along with strength training to protect liver health. - Quit Smoking
Smoking damages both lung and liver health. The toxins in cigarette smoke increase oxidative stress and raise the risk of liver diseases like NAFLD and liver cancer. Quitting smoking is crucial to reduce liver damage and prevent related health issues. - Use Medications Wisely
Excessive use of over-the-counter drugs, prescription medications, or supplements can put strain on the liver, which is responsible for metabolizing and eliminating these substances. Some medications, particularly when combined with alcohol, can be toxic to the liver. Always consult with a healthcare provider before starting new medications, follow prescribed dosages, and minimize unnecessary drug use to protect liver function. - Stay Hydrated
Proper hydration is essential for liver function, as dehydration can impair the liver’s ability to detoxify the body. Chronic dehydration can stress the liver and hinder detoxification, leading to liver disease. Drink plenty of water, herbal teas, and eat hydrating foods like fruits and vegetables throughout the day to support liver health. - Prioritize Sleep
Poor sleep quality and insufficient sleep can disrupt metabolic processes, increase inflammation, and negatively affect liver health. Focus on getting restorative sleep by following a regular sleep schedule, creating a comfortable sleep environment, and practicing relaxation techniques to enhance liver function.
