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Five common habits that can harm your liver
Jun
The liver is one of the most challenging organs in the human body. It detoxifies harmful substances, helps digest, store nutrients and regulates metabolism.
Despite the extraordinary immunity – and even the ability to regenerate – the liver is not indestructible. In fact, many everyday habits, often overlooked, can slowly cause damage that can ultimately lead to sedate conditions such as liver cirrhosis (eternal liver scars) or liver failure.
One of the challenges associated with liver disease is that it can be a tranquil threat. In the early stages, this can only cause vague symptoms, such as constant fatigue or nausea.
As the damage progresses, more obvious signs may appear. One of the most recognizable It’s jaundice where the skin and white eyes change yellow. While most people associate liver disease with severe drinking, alcohol is not the only culprit. Here are five typical habits that can quietly harm your liver.
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1. Drinking too much alcohol
Alcohol is probably the most notable cause of liver damage. While drinking, your liver is working on the decomposition of alcohol and cleaning it from the system. But too much alcohol overwhelms this process, causing the products to accumulate and damage the liver cells.
Alcohol -related liver disease Progress in stages. Initially, the fat begins to accumulate in the liver (STROCUM liver), often without noticeable symptoms and reversible if drinking stops. Continuous drinking can lead alcoholic hepatitisWhere inflammation and tissue scars begin to form when the liver tries to cure.
Over time, this scarring can transform into cirrhosis, where extensive cordening of the liver seriously affects its ability to function. Although the cirrhosis of the liver is challenging to reverse, stopping drinking can aid prevent further damage.
Even moderate drinking, if it is maintained for many years, can take its toll, especially in combination with other risk factors, such as obesity or drug operate. Experts recommend sticking no more than 14 alcohol units For a week and days free of alcohol to give you the liver time for recovery.
2. Bad diet and unhealthy eating habits
You don’t have to drink alcohol to develop liver problems. Fat can accumulate in the liver because of an unhealthy diet, which leads to a state now called Metabolic Steatuic disease associated with action disorders (Masld), previously known as a non -alcoholic fattening disease (NAFLD).
Excess fat in the liver can disturb its function and sometimes cause inflammation, scars and ultimately cirrhosis. People who are overweight – especially those who carry excess around the abdomen – more often develop Masld. Other risk factors include High blood pressure, diabetes and high cholesterol.
The diet plays a huge role. Food with high saturated fat, such as red meat, fried foods and processed snacks, can raise cholesterol and contribute to the accumulation of liver fat. Sweet food and drinks are also the main risk factor. In 2018IN A review was found The fact that people who consumed more sugar drinks had a 40% greater risk of developing fatty liver disease.
Ultra-processed food, such as brisk food, ready meals and snacks full of additional sugar and unhealthy fats, also contribute to the load on the liver. A large examination was found That people who ate more processed food were much more likely to develop liver problems.
On the other hand, eating a balanced whole grain diet can aid prevent – or even the opposite – fatty liver disease. Research suggests That diets wealthy in vegetables, fruits, whole grains, legumes and fish can reduce liver fat and improve related risk factors, such as high blood sugar and cholesterol.
It is also essential to maintain hydration. A target of about eight glasses of water a day to support natural liver detoxification processes.
Read more: You don’t like drinking ordinary water? 10 vigorous ideas to maintain hydration this summer
3. Abuse of painkillers
Many people turn to Impaired painkillers such as paracetamol, in terms of headache, muscle pain or fever. Although generally safe and sound, if used as recommended, taking too much – even slightly exceeding the recommended dose – it can be Extremely dangerous For your liver.
The liver spreads paracetamol, but in this process produces a toxic by -product called Napqi. Usually the body neutralizes napqi with Protective substance called glutathione. However, in overdose, glutathione stores become exhausted, enabling NEPQI to accumulate and attack liver cells. Maybe cause acute liver failurewhich can be fatal.
Even a miniature overdose, or Combining paracetamol with alcoholIt can raise the risk of sedate damage. Always stick to the recommended dose and talk to your doctor if you regularly need pain soothing.
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4. No exercises
A sedentary lifestyle is another main risk factor for liver disease. Physical inactivity contributes to weight gain, insulin resistance and metabolic dysfunction – all of which may promote fat accumulation in the liver.
The good news is that the exercise can benefit your liver, even if you don’t lose weight. One found one examination This only eight weeks of resistance training reduced the liver fat by 13% and improved blood sugar. Aerobic exercise is also very effective: It has been shown that regularly walking for 30 minutes, five times a week, reduce liver fat and improves insulin sensitivity.
5. Smoking
Most people associate smoking with lung cancer or heart disease, but many don’t realize serious damage He can make a liver.
Cigarette smoke contains thousands of toxic chemicals that Increase the liver load When he tries to filter and break them down. It can do it over time oxidative stressWhere unstable molecules (free radicals) damage liver cells, limit blood flow and contribute to scars (cirrhosis).
Smoking also significantly increases the risk of liver cancer. Harmful chemicals In tobacco smoke, including nitrosamine, vinyl chloride, tar and 4-aminobfenyl, are All known carcinogens. According to Cancer Research UKSmoking accounts for about 20% of hepatic cancer cases in Great Britain.
Love your liver
The liver is an extremely solid organ – but it is not invincible. You can protect it by drinking alcohol in moderation, throwing smoking, responsible taking medication, eating a balanced diet, remaining energetic and maintaining hydration.
If you notice any symptoms that may suggest liver problems, such as constant fatigue, nausea or jaundice, do not delay your doctor. Earlier liver problems were detected, A better chance of successful treatment.
