How to have a healthy liver?

** The liver is the largest solid organ of the body. A healthy liver is responsible for regulating various functions of the body and detoxification, and keeps the body's metabolism in optimal conditions. Fortunately, most liver problems are reversible or treatable if diagnosed early, but you can help your liver health by following the tips below.**

**What a healthy liver does** **The liver is one of the largest and most important organs of the body, which performs many important functions of the body. Among the most important jobs that the liver does, the following can be mentioned.** - ** The liver is the first and most important organ for detoxification and is the main organ for cleansing the body. Toxins that enter the blood from contaminated food, alcohol and drugs are eliminated by the liver. This organ removes and detoxifies natural and environmental toxins and pathogens from the body. It also recognizes toxic substances and converts toxic substances into substances that can be released and removed by the kidneys or gall bladder.** - **The liver is an amazing organ that can regenerate and repair itself.** - ** Metabolizes fats, carbohydrates and proteins, balances hormones, stabilizes blood sugar and forms ketones. The liver acts as a digestive organ and plays a major role in all metabolic processes of the body, helping to metabolize fats, proteins, and carbohydrates. It stores vitamins and minerals and is released in the blood when needed and turns the nutrients in our food into essential components of the blood.** - **regulates the blood sugar (glucose) level. The liver metabolizes carbohydrates and keeps blood sugar levels stable. If the blood sugar level increases, it removes the sugar from the blood and stores it as glycogen. When blood sugar is low, it breaks down glycogen and releases blood sugar into the blood.** - **produces bile, which is essential for the absorption of fat in the human diet. Bile is secreted by the liver and stored in the gallbladder. Bile helps eliminate fat-soluble toxins and excess substances such as hormones from our body.** - **It causes the removal of bilirubin from the blood stream. Bilirubin is a by-product produced from the natural breakdown of red blood cells.** - **Processes food, extracts essential nutrients and produces bile to digest fatty foods. Any extra nutrients are also stored in the liver.** -**It helps the metabolism of proteins by converting the amino acids in food that can be used to produce energy. During this process ammonia is produced which is very toxic. The liver quickly eliminates ammonia by converting ammonia into a less toxic substance called urea.** - **Regulates hormones and directs them to perform their proper function in the body. It also helps the body's immune system in fighting infections and removing microorganisms from the body.**

**How to have a healthy liver?** **Having a proper diet, regular exercise, consuming a variety of fruits and vegetables, avoiding smoking and weight balance are the most important things that help you have a healthy liver. In the following, we will examine the points that will help you to avoid contracting various liver diseases.** ### **1) Exercise regularly.** **We all know the many benefits of exercise. One of the most important benefits of exercise is helping liver health. Better to say, regular exercise is the key to liver health. Regular exercise helps burn triglycerides and can also reduce fatty liver. Exercise reduces stress on the liver, increases energy levels, and helps prevent obesity, a risk factor for liver disease. A total of 150 minutes of exercise such as brisk walking or swimming during the week helps a lot in liver health.** ### **2) Have a balanced and healthy diet.** ** High levels of fat in the blood and high levels of cholesterol are common causes of fatty liver disease. Therefore, to prevent fatty liver, it is necessary to reduce the amount of saturated fats, trans fats and hydrogenated fats in your diet. Avoid consuming refined carbohydrates such as white bread, white rice and regular pasta and sugar.** **Saturated fats are found in fried foods, red meat and dairy products. Trans and hydrogenated fats are found in processed foods. The liver stores excess fat in the diet, and this accumulation of fat can eventually lead to fatty liver disease.** **It is necessary to use more fiber-rich foods such as fruits and vegetables and whole grains in your diet. To provide the protein your body needs, choose more fish, white meat, beans and nuts and reduce the consumption of red meat. Add dairy products (low-fat milk and a small amount of cheese) and healthy fats that are unsaturated such as vegetable oils, nuts, seeds and fish to your diet and drink plenty of water.** ### **3) Watch your weight.** **If you are obese or even slightly overweight, you are at risk of developing fatty liver, which can lead to non-alcoholic fatty liver disease. Losing weight can play an important role in helping to reduce fatty liver. Obesity, particularly abdominal obesity, is a major risk factor for fatty liver disease. A healthy weight can be achieved and maintained by following a balanced diet and regular exercise.** #### **4) Vaccinate.** ** There are important diseases such as hepatitis A and B, both of which are viral infections of the liver and one should be vaccinated against them. Hepatitis A disease is caused by consumption of contaminated food and water, such as seafood or raw or contaminated sea shells, and hepatitis B disease can be transmitted through sexual contact, contaminated blood, and contaminated needles. Keep your liver healthy by getting vaccinated for these diseases and avoiding risk factors.**

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### **5) Avoid toxins.** ** Toxins can damage liver cells. Limit direct contact with toxins from cleaners and aerosol products, insecticides, chemicals, and additives. When using aerosols, make sure the room is well ventilated and wear a mask.** #### ** 6) Be careful about taking medicines.** ** Some of these drugs contain heavy metals or unknown toxins, which can lead to liver poisoning or negatively affect the regular functioning of the liver. Also, excessive consumption of dietary supplements may cause inflammation of the liver and lead to irreparable damage or even liver failure. Therefore, the medicines you take must be prescribed by a doctor.** ** Take the medicines prescribed by Zashak according to the relevant instructions. Taking too many medications, taking them incorrectly, or even taking several medications at the same time can damage your liver. Therefore, it is necessary to consult your doctor about the use of non-prescription drugs, supplements and natural and herbal medicines.** #### **7) Be careful with diet pills or regular diets.** **Slimming pills that are available without a prescription may contain toxins and substances that are harmful to the liver. You should know that diets that cause your weight to go up and down drastically put a lot of stress on the liver. Therefore, you should not use any diet and avoid following weight loss programs that reduce unrealistically large amounts of weight in a short period of time. These diets usually lack essential nutrients and are not useful and are also harmful to the liver.** **Be careful in using liver cleansing and detoxification regimens. Contrary to popular belief, no specific diet has been proven to cleanse the liver. It is better to ask a doctor or nutritionist to help you create a healthy diet.** #### **8) Protect yourself against Hepatitis C**.** **There is currently no vaccine for hepatitis C. Hepatitis C can be transmitted sexually or possibly through blood. It is essential to have safe sex and avoid unnecessary sharing of toothbrushes, razors, needles, and other personal care items, although these items can also cause hepatitis B transmission.** ##### **9) If you have diabetes, blood pressure or high cholesterol, be careful.** **Diabetes, high blood pressure and high cholesterol cause a metabolic syndrome along with obesity, which are major risks for developing fatty liver disease. Controlling diabetes, blood pressure, and high cholesterol with diet, exercise, or medication can help limit and prevent liver damage. It is important to know that some anti-cholesterol drugs can sometimes have side effects and cause liver problems.** ##### **10) Quit smoking.** **According to some studies, smoking is associated with liver cancer. Also, smoking can increase the toxic effects of some drugs (such as paracetamol) on the liver.** ** Along with following these tips, you can have a healthy diet. In the following, we introduce useful foods for liver health.**

**Foods useful for liver health** **Eating a high quality diet is essential for liver health. Foods rich in B vitamins, vitamin C, minerals, and glutathione-enhancing foods are very important. The following foods are rich in these vitamins and minerals that support the liver.** - **Soya** **Soy can help reduce fat accumulation in the liver. The liver works to process fats and soy can make this process more efficient. Soy is also associated with a reduced risk of alcoholic fatty liver disease. Soy is a healthy protein alternative for people who follow a vegetarian diet.** - **fruits** **Vitamin C found in oranges, lemons, grapefruits and other citrus fruits helps prevent fat accumulation in the liver. In addition, the antioxidants in grapefruit also protect the liver. Other fruits, such as blueberries, also contain antioxidants (anthocyanins) that help protect the liver from liver damage. Grape seed extract is also associated with improving liver function.** - **Light purple and red berries** ** Blueberries, blackberries, blueberries and similar fruits are rich in a group of compounds called polyphenols. These substances appear to protect liver cells from damage and provide antioxidants to reduce free radical damage in liver tissue.** - **oats** **Oats are good for the liver because they are high in fiber and rich in antioxidants. Fiber reduces the death of damaged liver cells and helps accelerate the recovery of liver diseases. Many other high-fiber foods, including grains, beans, and berries, are also beneficial for the liver.** - **coffee** **Consumption of coffee, in moderation, can be beneficial for liver health. Of course, too much caffeine can have adverse health effects. Moderate coffee consumption is associated with a reduced risk of liver disease. People who drink coffee are less prone to liver cirrhosis than those who don't drink coffee.** - **Mush** ** According to research, mung bean has a unique role in lipid metabolism. Therefore, it can help reduce liver fat deposition and reduce the possibility of liver tissue inflammation.** - **beetroot** **Beets are another antioxidant-rich food that you may want to include in your diet. Research shows that beets limit liver enzymes and reduce inflammation.** - **cruciferous vegetables** **It is no secret that vegetables have many health benefits. Vegetables boost your immune system, help prevent chronic disease, and boost your mental health, among many others.** ** Cruciferous vegetables, which include vegetables such as broccoli, cauliflower, Brussels sprouts, spinach, etc., help detoxify the liver and balance enzymes. A compound called indole2 found in cruciferous vegetables can also help prevent and fight non-alcoholic fatty liver disease. Leafy vegetables such as spinach are also rich in the powerful antioxidant glutathione, and their consumption can help improve liver function.** - **nuts** **Walnuts are rich in vitamin E and plant compounds and their consumption is associated with reducing the risk of alcoholic liver disease. Nuts like almonds contain healthy fats that are also good for the heart - **green tea** **Consumption of green tea can improve the level of liver enzymes, reduce oxidative stress and reduce liver fat. People who regularly drink green tea are less likely to develop liver cancer.** - **fatty fish** **As mentioned, unhealthy fats (such as saturated and trans fats) are not good for the liver, but fatty fish are. Salmon and sardines are the best sources of omega-3 fatty acids. Eating two to three servings of these fish per week can help prevent omega-3 deficiency. Omega-3 fatty acids in moderation can help improve liver function. People with cirrhotic damage usually have lower levels of it. But getting omega 3 can help improve liver cirrhosis. Omega 3 fatty acids also have anti-inflammatory properties - **beans** **Beans are rich in healthy fiber that supports a healthy microbiome (gut health). A healthy microbiome is in turn linked to improved liver health. Beans can be used as a vegetable source of protein and fiber to keep you full for a longer time and purify the liver.**

**The last word is...** **Prevention is always better than cure. Considering that a healthy liver is an important organ of the body, it is necessary to have a proper program to maintain its health. Exercising regularly, having a balanced weight, consuming healthy foods without unsaturated fats, getting vaccinated against hepatitis diseases, consuming a variety of fruits and vegetables, coffee and green tea help a lot in liver health.** **You can contact us for more information and advice.** Stay in touch with us

**\*Gastroenterologist in Mashhad\***