Liver health: Simple morning rituals to support a healthier liver

Liver diseases are on the rise, leading to about 2 million deaths each year globally, according to 2023 data. This is about 4% of all deaths worldwide. Liver, one of the most vital organs in the human body, is responsible for some crucial functions, such as detoxification, digestion, and metabolism. It filters toxins, regulates blood sugar levels, and produces bile to aid digestion. When its functioning is compromised, it can trigger a chain reaction affecting nearly every system in the body. So, how do you protect your liver and also steer clear of diseases? Lifestyle factors play a crucial role in liver health. Here are some simple morning rituals that can support a healthier liver.

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One of the simplest ways to keep your liver healthy and happy is by staying active. Start your day with exercise. Even simple forms of exercise, such as walking and jogging, can improve your liver function. Regular exercise helps to lower triglycerides and reduce liver fat. A 2024 study by the researchers at the University of Tsukuba found that exercise reduced liver steatosis by an additional 9.5%, liver stiffness by an additional 6.8%, and the FibroScan-AST Score (a measure of liver fibrosis) by an additional 16.4% in obese Japanese men with NAFLD

Diet plays a crucial role in liver health. In fact, conditions such as non-alcoholic fatty liver disease (NAFLD) are tied to poor diet and lack of exercise. So, what you eat really matters. Blueberries are great for your liver, so consider adding them to your breakfast. Toss a handful of blueberries into your oatmeal or yogurt and protect your liver. Blueberries contain anthocyanins, which are antioxidants that shield against oxidative stress and inflammation. Animal studies have shown that blueberries have therapeutic effects on hepatic fibrosis through the inhibition of liver inflammation and lipid peroxidation. It is also linked to helping reverse NAFLD.

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Yes, sipping your coffee is another simple way to improve liver health. A 2021 study has found that people who drank coffee had a 21% reduced risk of chronic liver disease, a 20% reduced risk of chronic or fatty liver disease, and a 49% reduced risk of death from chronic liver disease, when compared to non-coffee drinkers. You can drink up to 3 cups of coffee in a day to get these benefits. Coffee is good for your liver, but here’s the catch. The coffee should be sans sugar or milk. Black coffee without the sugar provides these benefits. See More: Fatty liver causes symptoms complications and prevention

It’s important to avoid added sugars and creamers that can negate coffee’s positive effects. Moderation and choosing the right preparation method are key to maximizing liver-protective benefits.

One mid-morning snack that can protect the liver is nuts. Grab a small fistful of nuts such as walnuts or almonds (about 28 grams). They are excellent sources of healthy fats, antioxidants, and vitamin E. A 2019 study found that a diet high in nuts is linked to reduced risk of NAFLD. No wonder nuts, especially walnuts, are part of the Mediterranean diet, which is considered one of the best diet patterns in the world.

Good hygiene is crucial to maintaining liver health. Wash your hands thoroughly with soap for 20 seconds. Poor hygiene spreads hepatitis A and B viruses, which inflame and scar the liver. Also, wash your hands thoroughly after using the bathroom, before eating food, and also cooking to prevent these infections that damage the liver.

To keep your liver healthy, consume a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Avoid excessive alcohol, processed foods, and added sugars. Regular physical activity supports liver function, aids in fat metabolism, and helps prevent liver-related conditions. Hydration and routine checkups also play a key role.

Keep your liver healthy through the right diet and exercise