The liver plays a crucial role in keeping our body functioning properly. It’s like the ultimate multitasker detoxifying harmful substances, aiding digestion, storing essential nutrients, and regulating metabolic processes.
But even though it has an amazing ability to bounce back from harm, the liver isn’t Superhuman. Everyday habits that we might not think twice about can chip away at its health, eventually leading to severe issues like cirrhosis or liver failure.
What makes liver disease tricky is that it often stays under the radar in the beginning. You might just feel a bit more tired than usual or experience occasional nausea.
As things worsen, more telling signs may show up. One of the most recognized symptoms is jaundice, where your skin and the whites of your eyes take on a yellowish tint. It’s a common misconception that only heavy drinking causes liver issues, but that’s just one piece of the puzzle. Let’s dive into five everyday habits that might be quietly harming your liver.
1. Excess Alcohol Consumption
We all know alcohol can mess with our health. When we drink, our liver works super hard to process and eliminate it. But if the alcohol intake gets too high, it can overwhelm this task, throwing off toxic byproducts that can damage liver cells.
Liver diseases related to alcohol come in different stages. Initially, fat can start building up in the liver (a condition known as fatty liver), often without noticeable symptoms and reversible if you cut back on drinking. However, if drinking continues, it can escalate to alcoholic hepatitis, where the liver ends up inflamed and scar tissue starts forming.
Over time, this scar tissue can turn into cirrhosis, significantly impairing the liver’s function. It’s tough to reverse cirrhosis, but if you stop drinking, it can help prevent further damage.
Even moderate drinking over many years can take a toll, especially when combined with factors like obesity or certain medications. It’s generally suggested to keep your alcohol consumption to no more than 14 units per week and have some alcohol-free days to give your liver some TLC.
2. Poor Nutrition and Diet Choices
You can still face liver issues without alcohol. An unhealthy diet, particularly one high in fat, can lead to a condition called metabolic dysfunction-associated steatotic liver disease (MASLD), previously recognized as non-alcoholic fatty liver disease (NAFLD).
A surplus of fat in the liver can mess with its functionality and lead to further complications like inflammation, scarring, and cirrhosis down the line. Those who are overweight, especially with extra weight around the waist, are at a higher risk. High blood pressure, diabetes, and high cholesterol are also contributing factors.
The food choices you make play a massive role. Diets high in saturated fats from red meat, fried foods, and processed snacks can raise cholesterol levels and cause fat buildup in the liver. Sugar-rich foods and beverages are another big risk factor. A review from 2018 found that those who drank sugary drinks had a 40 percent increased risk of developing fatty liver disease.
Ultra-processed items like fast food and sugary snacks also strain the liver. A significant study showed that people who consumed more processed foods were way more likely to face liver issues.
On the brighter side, a balanced, whole-food diet could help fend off and even counteract fatty liver disease. Research shows that consuming plenty of vegetables, fruits, whole grains, legumes, and fish can lower liver fat and improve related risk factors like high blood sugar and cholesterol.
Don’t forget to drink plenty of water — aim for about eight glasses daily to support your liver’s natural detoxworks.
3. Misusing Over-the-Counter Pain Relievers
So many people rely on over-the-counter medications like paracetamol for headaches or muscle pain. While they’re generally safe if used correctly, going over the recommended dose — even by a little — can be really dangerous for your liver.
The liver metabolizes paracetamol, creating a toxic byproduct called NAPQI. Usually, the body uses a protective substance named glutathione to navy NAPQI, but if you overdose, these glutathione stores can run low, allowing NAPQI to pile up and harm liver cells. This can lead to acute liver failure, which can be life-threatening.
Even little overdoses or mixing paracetamol with alcohol can ramp up your risk. Stick to the directions on the license, and chat with a doctor if you find yourself reaching for pain relief regularly.
4. Leading a Sedentary Lifestyle
Being inactive is another significant risk factor for liver problems. Not moving around helps pack on extra pounds, increases insulin resistance, and supports metabolic dysfunction, all of which can lead to fat gathering in the liver.
The good news is that exercising can significantly benefit your liver, regardless of whether you shed many pounds. Research uncovered that just eight weeks of resistance training could reduce liver fat by 13 percent and improved blood sugar management. Aerobic workouts like brisk walking for 30 minutes five times a week have also shown to cut down liver fat and enhance insulin sensitivity.
5. Smoking’s Hidden Impact
Most associate smoking with lung cancer or heart issues, but many probably don’t know just how heavily it can hit the liver.
Cigarette smoke carries loads of toxic chemicals which force the liver to do overtime as it tries to filter out and deal with them. Over time, this contributes to oxidative stress, where free radicals can damage liver cells and lead to scarring.
It’s noteworthy that smoking also raises the risk of liver cancer. Many toxic compounds in tobacco smoke, such as nitrosamines and vinyl chloride, are known carcinogens. Cancer Research UK highlights that smoking contributes to about 20 percent of liver cancer cases in the UK.
Take Care of Your Liver
Your liver is a powerful organ — but it does need your help. Protect it by moderating your alcohol intake, quitting smoking, being mindful with pain medications, eating healthily, staying active, and keeping hydrated.
If you start noticing concerning symptoms, such as constant fatigue, nausea, or jaundice, don’t wait! Reach out to your doctor, as catching liver issues early can improve your chances of successful treatment.
Dipa Kamdar is a Senior Lecturer in Pharmacy Practice at Kingston University.
This piece is republished from The Conversation under a Creative Commons license. Check out the original article.
