One way to ensure that your liver healthy is having a vaccination against viral liver diseases like Hepatitis A as well as B. The Department of Hepato-pancreato-biliary and Transplant Surgery at Singapore General Hospital shares more tips for a healthy liver.
Limit your intake of alcohol and drink responsibly
Our livers can only take in or breakdown a little amount of alcohol per hour. Beyond that, it could cause damage to liver cells, causing swelling and scarring (cirrhosis).
This is why men must limit their drinking to two drinks of standard consumption per day and women should consume one.
A standard drink is equal to:
- One normal beer
- A smaller glass of red wine
- A tiny shot of whiskey
Regularly exercise and live an active life style
Regular exercise is essential to maintaining a healthy liver. Exercise reduces pressure on liver cells, boosts the level of energy and can help keep obesity at bay – a risk cause for liver disease. Try to complete 150 minutes of physical activity, like vigorous walking or swimming every week.
You should eat A balanced and healthy diet: Eat less fatty food plus more fibre
High levels of fat in the blood (hyperlipidaemia) and high levels of cholesterol (hypercholesterolaemia) are common causes of fatty liver disease.
Cut down on the quantity of transfats, saturated fats and hydrogenated fats in your diet.
Saturated fats are present in deep-fried food items such as red meats, dairy and products. Trans and hydrogenated oils are present in processed food items. It stores excessive diet fat and this could lead to the liver to become fatty.
Choose more high-fibre meals like fruits and vegetables along with whole wheat. For protein, opt for more white meat, fish as well as beans and nuts. reduce your consumption of red meat.
Be aware of your body’s weight
Obesity, specifically central or abdominal obesity, is one of the major risk factors in the development of the liver disease known as fatty. Along with a balanced and healthy diet and consistent exercises to maintain a healthy weight, a healthy weight can be reached and maintained.
Set a goal for an optimal Body mass index (BMI) to achieve your goal. The ideal cut-off values for healthy weight by Singaporeans vary between 18.5 between 18.5 and 22.9.
Get vaccination
Get vaccinated against Hepatitis A and B both of which are viral liver diseases. Hepatitis A is transmitted through contamination of water and food. beware of seafood that is raw, contaminated or shellfish. Hepatitis B is contracted by sexual contact, blood that is contaminated and needles. If you do not be vaccinated against Hepatitis B make sure you are practicing safer sexual contact. Consult your family physician regarding the vaccinations.
Be wary of traditional medicines and treatments
A few of these prescription-only traditional treatments or medicines include heavy metals or unidentified toxic substances. They can cause liver damage or be stressful and impact the normal function of the liver.
In excess of the dosages prescribed by traditional medicine, it can result in liver inflammation and result in irreparable liver damage and even disruption. Consult your physician for liver issues prior to taking any medication if you are you are unsure.
Beware of weight loss supplements or fake diets
The weight loss products that are available over-the-counter and can be purchased without a prescription can contain toxins and substances that can harm the liver. Examples include:
- Ephedra
- Kombucha
- pennyroyal
- skullcap
Fad diets that cause your weight go upwards and downwards in a frenzied manner cause stress to your liver. Be wary of any diets that promise massive weight loss in a short time. These diets usually lack of vital nutrients and aren’t helpful, but they can be harmful to your liver.
Be careful when consuming cleanse and detox diets. Contrary to popular opinion it is not possible to find a specific diet that has been known to be liver cleansing. Ask your physician or dietitian for help to develop a healthy eating plan.
Be careful and protect yourself from Hepatitis B and C
Hepatitis C is not a vaccine currently available. Hepatitis C can be passed by sexual contact or in the event of the possibility of blood-to-blood contact.
Make sure you are safe and avoid sharing razors, toothbrushes, needles, and other personal hygiene items. These can be carriers of the hepatitis B as well as C.
If you’re someone who is a Hepatitis B or C carrier, ask your physician for screening programs to identify problems earlier. If your parents are carriers and/or you’re not certain to get one, you should take an Hepatitis test.
Careful if are suffering from Diabetes or Hypertension, and/or High cholesterol
Diabetes high blood pressure, diabetes and high cholesterol are an obesity-related metabolic syndrome that poses significant risks for the development of fatty liver disease.
Maintaining your high blood pressure, diabetes as well as high cholesterol in control through exercise, diet or medication can help to limit the damage to your liver. Make sure you keep regular check-ups with your family physician.
Certain anti-cholesterol medications may cause a side effect that creates liver problems. Certain medicines may harm your liver in the event that you drink alcohol while they are taken or when you use several drugs together. Consult your physician or pharmacist about your medication should you be in doubt.
Reduce smoking or quit smoking
There have been some studies that show a link between smoking cigarettes with the growth of cancers in the liver. Smoking also increases the negative effects some drugs (such such as paracetamol) are able to have on the liver.