Liver is so important in human life quality. It is responsible for a lot of duties from biosynthesis of vital hormones to degradation of hazardous materials. Remember the following tips for a healthier liver:
1. Try to Be in Your Fit Weight
Obesity is often associated with fatty liver. Clinical studies have shown that overweight is a main cause of non-alcoholic fatty liver disease (NAFLD). The best way to manage this challenge is to lose weight. However, aggressive weight losing can stress the liver cells and interrupt with their normal function.
2. Intake Fibers as much as Possible
To keep balanced diet, it is necessary to eat fibers. Eating daily fresh fruits, vegetables, whole grain breads and oat bread can provide 30 to 38 grams a day of fibers for men and 25 grams for women. Fibers can detoxify the body from usual toxic metabolites of your daily diet.
3. Do Regular Exercise
Having everyday physical activity, at least for 150 minutes per week, causes your body burn its stored fat.
4. Stop Smoking and Avoid Aerosol Toxins
Being in touch with toxins from cleaning and aerosol products, insecticides, chemicals, and additives can injure your liver cells. Smoking is also considered as an accelerator of getting fatty liver disease. Second hand smoking is like being in touch with toxic aerosols can damage your liver.
5. Avoid Alcohol
Drinking alcohol can damage or destroy liver cells and scar your liver. Alcohol metabolism by means of the alcohol dehydrogenase and cytochrome P450 2E1 (CYP2E1) pathways results in the production of a toxic acetaldehyde which is directly toxic for liver cells and liver cannot break down fats as a result. In fact, ethanol has a known hepatotoxicity.
6. Take Vitamin C Every day in your Life
Vitamin C as a known antioxidant is a scavenger of free radicals and helps liver to be relieved. Some studies have shown that 500 mg/d of Vitamin C can prevent the liver cirrhosis and fatty liver.
7. Take Coffee or Tea
Several researches have shown that coffee and tea can do wonder for liver health. Up to 400 milligrams (mg) of caffeine a day is considered as safe for human body. caffeine has benefits in elevation of liver enzymes, and helping in conditions like viral hepatitis, NAFLD, cirrhosis, and even liver cancer. The benefits of coffee are more achieved in those people who drink at least three cups per day. 3 cups of coffee could help extending the survival in liver cancer patients. Coffee is also considered as an anti-inflammatory drink and has a considerable amount of glutathione as an anti-oxidant. Tea contains anti-oxidant as well and is beneficial for liver health. A study on Japanese patients showed that drinking 5–10 cups of green tea per day was associated with improved blood markers of liver health.
8. Take Care about Traditional Medicine
Liver is the main source of human body metabolisms. Therefore, whatever you eat will be metabolized in the liver. Recently there is a growing trend on. Some products in traditional medicine or alternative care systems may contain toxic elements or heavy metals which can directly affect the liver function and irreversibly injure hepatocytes. In this regards, consult with your physician or pharmacist before taking any kind of alternative medicine.
9. Be Careful about Foods and Water
Hepatitis is a viral infection of liver. It is categorized as A, B, C, D, E and F. Among these types, hepatitis A and E can be delivered to the body through raw foods and contaminated water. In particular consumption of seafood and raw shellfish are associated with a higher risk of hepatitis. Contaminated water is also another source of hepatitis E.
10. Take Cruciferous Vegetables
Cruciferous vegetables including Brussels sprouts, broccoli, kale and mustard greens contain high level of fiber. Some animal studies have shown that the consumption of Cruciferous vegetables can increase the levels of detoxification enzymes. Your liver can be cleaned and recovered by detoxification enzymes. There is an evidence that broccoli can reduce the oxidative stress in liver cells.
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