The liver is a wonderfully resilient and complex organ that protects your body day inand day out. It has over 500 functions, this includes neutralising, and dispose oftoxins, fights of viruses and infections and regulates hormones and cholesterollevels. Learning more about your liver and know how to keep it healthy is vitally imperative as you may actually help reduce your risk of developing not only liver diseases but also other health related conditions including diabetes and cardiovascular diseases. The best way to fight liver diseases is to avoid it.
1. Regular exercise
a. Regular exercise is key to a healthy liver. Exercising helps to burn fatsfor body fuel and can reduce liver fat. Aim for a total of 30-45 minutesof exercises at least 3-4 times a week can help to prevent obesity,which is a risk factor for liver diseases.
2. Balanced diet
a.Eat at least 5 servings of vegetables and fruits daily. Pick a variety offruits and vegetables of different bright colors. Fruits and vegetableswith bright colors are usually high in antioxidants. Antioxidants are good for a healthy liver because they are able remove free radicals, which is the root cause of fatty liver.
(Source:https://fruitsandveggies.org/stories/iv-for-090611-leanne-heckenlaible/).
b. Cooking method that is able to retain the most nutrients is steaming. Essential nutrients like vitamins remain intact in the food unlike frying which can kill some of the nutrients with their high heat. Given achoice, bake or steam instead of frying.
(Source:https://www.healthline.com/nutrition/cooking-nutrient-content#boiling-simmering-and-poaching)
c. Avoid high calorie-meals, saturated fat, refined carbohydrates (such aswhite bread, white rice and regular pasta) and sugars. Don’t eat raw or undercooked shellfish. For a well-adjusted diet, eat fiber, which can beobtained from fresh fruits, vegetables, whole grain breads, rice andcereals. Also eat meat (but limit the amount of red meat), dairy (low-fat milk and small amounts of cheese) and fats (the “good” fats thatare monounsaturated and polyunsaturated such as vegetable oils,nuts, seeds, and fish). Hydration is essential, so drink a lot of water.
(Source: https://liverfoundation.org/13-ways-to-a-healthy-liver/)
3. Regular health checkup
Regular health check-ups especially on liver function test can help todetermine if your liver is working properly.
(Source:https://www.healthline.com/health/liver-function-tests).undercooked shellfish. For a well-adjusted diet, eat fiber, which can beobtained from fresh fruits, vegetables, whole grain breads, rice andcereals. Also eat meat (but limit the amount of red meat), dairy (low-fat milk and small amounts of cheese) and fats (the “good” fats thatare monounsaturated and polyunsaturated such as vegetable oils,nuts, seeds, and fish). Hydration is essential, so drink a lot of water.(Source: https://liverfoundation.org/13-ways-to-a-healthy-liver/) 3.Regular health checkupRegular health check-ups especially on liver function test can help todetermine if your liver is working properly. (Source:https://www.healthline.com/health/liver-function-tests).
