Full Guidance to Keep Your Liver Healthy

Full Guidance to Keep Your Liver Healthy

The liver is the body's major cleaning and clearing house.
A healthy liver regulates blood glucose levels and removes bilirubin from the bloodstream. Bilirubin is a byproduct from the normal breakdown of red blood cells.
In addition, the liver processes foods, extracting nutrients, and produces bile to digest fatty foods. Any excess nutrients are stored in the liver.
The liver also detoxifies. It removes toxins that are ingested through alcohol, medications and contaminated food, from the bloodstream.

Secrets For Keeping Your Liver  Healthy:-

1. Moderate your alcohol intake
The liver can only process or break down a small amount of alcohol every hour. For this reason, men should limit their alcohol intake to two drinks a day while women should only have one. A standard drink is equivalent to one ordinary beer or one small glass of wine.
2. Cut down on fatty foods
Reduce the amount of saturated fats, trans fats and hydrogenated fats in your diet. Saturated fats are found in deep fried foods, red meats and dairy products. Trans and hydrogenated fats are found in processed foods. The liver stores excess dietary fat, and fat buildup can eventually bring on fatty liver disease.
Related article: Fatty liver is on the rise in young Singaporeans
3. Reduce body weight
Obesity, particularly, abdominal or central obesity, is a major risk factor for developing fatty liver disease. Eat a balanced diet and exercise regularly to maintain a healthy weight. A fatty liver slows down the digestion of fats. Do aim for the ideal body mass index (BMI) target. The healthy cut-off values recommended by MOH and HPB Singapore are between 18.5 and 22.9.
4. Avoid over-supplementation with traditional medicine & remedies
Over-supplementation may cause liver inflammation. As the liver detoxifies, supplementation with certain traditional medicine or remedies can lead to liver damage or even failure. This is because some of these remedies contain heavy metals, which taken in large quantities can result in liver toxicity or affect the regular functioning of your liver.
Related article: Could taking antioxidants actually increase your risk of cancer?
5. Eat more fibre
Eat more high-fibre foods such as whole grains, fruits and vegetables. For proteins, choose more fish, beans and nuts, and cut down on red meats.
6. Get vaccinated
Get vaccinated against hepatitis A and B, both viral liver infections. Hepatitis A is contracted from contaminated food or water and hepatitis B, from sexual contact, contaminated blood and needles.
Related article: True or false? Hepatitis B carriers are 100 times more likely to develop liver cancer than non-carriers
7. Get regular exercise
Regular exercise is key to a healthy liver. Exercise increases energy levels, decreases stress on the liver, and helps to prevent obesity — a high risk factor for liver disease. Aim for a total of 150 minutes of exercise, such as brisk walking, per week.
8. Be cautious of weight loss pills
Over-the-counter weight loss pills which are available without a prescription may contain ingredients such as Ephedra (ma huang in Chinese) which are harmful to the liver.