The great news? It’s free and super easy to incorporate into your daily life.
Reviewed by Dietitian Karen Ansel, M.S., RDN
Key Points to Know
- Liver disease has become the ninth most common cause of death in the U.S., and the numbers are rising.
- Experts suggest that reducing sitting time and increasing standing time is crucial for maintaining your liver’s long-term health.
- This habit encourages liver health by increasing muscle mass, balancing metabolism, regulating blood sugar, and more.
Your liver might not get the same hype as gut health, but it’s deserved! Chronic liver diseases like cirrhosis are on the rise, claiming more lives among American adults. Projections show that by 2040, over 40% of people could face nonalcoholic fatty liver disease (NAFLD), which is becoming alarmingly common.
Luckily, there are easy steps one can take to keep your liver happy. One of them? Simply getting up more! Dr. Julia Wattacheril, a leading authority at Columbia University’s liver program, emphasizes how essential it is to spend less time sitting in favor of standing for better liver health.
Making this change to your routine doesn’t require a complete lifestyle overhaul. According to Dr. Wattacheril, “Focusing on small, sustainable changes is what matters most. Remembering to ‘get up’ is super simple and something just about anyone can do right away!”
So, why is liver health important? Well, the liver serves as the main detox organ in your body, filtering blood and eliminating toxins. It plays vital roles in nutrient metabolism, performs digestive functions, stores fat-soluble vitamins, and even supports your immune system and thyroid health.
Keep reading to discover why making a point to get up is an easy way to sit less and stand more, showing your liver some much-needed love.
How Standing Up Supports Your Liver’s Health
Paves the Way for Healthy Choices
Standing often sparks a domino effect of healthy behaviors. Dr. Wattacheril points out that just deciding to stand can motivate you to eat better, avoid alcohol, seek mental health support, uphold good sleep habits, and keep socially engaged.
Helps Build Muscle
It might sound odd, but standing is a great way to help build and retain muscle. This is particularly crucial for those with liver conditions like cirrhosis who may experience muscle loss. Studies show that folks with cirrhosis needing more than 15 seconds to stand from a chair face heightened mortality risks.
Encourages Activity
Even a little movement pays off for health, especially for enhancing liver function and curbing NAFLD. Try intentionally getting out of your chair—you might find that standing inevitably leads to moving around. Dr. Wattacheril explains, “When standing gets boring, it encourages your brain to kick into gear and get active!” It’s a simple way to boost motivation and accountability.
Supports Blood Sugar Levels
Shifting from sitting to standing frequently can help manage your liver through improved blood sugar control. As Dr. Arvind Reddy notes, fatty liver disease often correlates with insulin resistance. Maintaining a healthy lifestyle—focused on balanced eating and regular exercise—is key in reducing that resistance.
Research highlights that just standing an additional 1.3 hours daily leads to meaningful drops in fasting blood glucose and body fat. It won’t replace physical workouts but will aid your liver and blood sugar levels when stuck behind the desk.
Regulates Metabolism
“Your liver functions at the heart of metabolism,” Dr. Wattacheril explains. This essential organ isn’t just a filter; it actively collaborates with your muscles and fat to metabolize proteins, fats, and carbs. Adopting a mindset of proactive habits like choosing to stand uplifts liver health.
Other Tips for a Healthy Liver
Achieving a healthy liver is about finding the right balance, suggests Charlotte Martin, M.S., RDN. “Limiting unhealthy habits while incorporating better ones transforms liver health into a rewarding lifestyle improvement,” she states. Not only will these tips safeguard your liver, but they will also benefit your heart health, digestion, and overall energy.
Take note of these expert-approved strategies to keep your liver thriving:
- Limit Alcohol: Your liver filters out alcohol, and excessive drinking—what some may consider ‘moderate’—can lead to fat accumulation and increase risks of serious conditions like cirrhosis, warns Martin. Reducing or avoiding alcohol is a big win for your liver.
- Maintain a Healthy Weight: Being overweight heightens the risk of NAFLD. While crash diets might seem like a quick fix, they can also accelerate this liver problem. If you’re looking to shed pounds, consult a healthcare provider for the best strategies.
- Stay Physically Active: Remember, standing and getting up more is a solid starting point. But aim for additional physical activity to help balance blood sugar and cholesterol. Aim for a total of 150 minutes of moderate activity each week along with two strength training sessions.
- Be Aware of Medications: Your liver processes everything you consume, including meds and supplements. Following dosing instructions is crucial, as mixing these with alcohol can be detrimental, notes Martin.
- Get Screened and Vaccinated: Hepatitis A, B, and C can all exacerbate liver complications. It’s wise to stay updated on screenings for hepatitis C and vaccinations for hepatitis A and B.
Final Thoughts from Experts
Your liver plays a crucial role in metabolizing nutrients, drugs, and overall wellness, making it essential to prioritize its health. One easy, expert-recommended habit for better liver health is simply to get up and step away from your chair. By doing so, you’ll sit less, stand more, and help promote muscle development, enhance activity levels, balance blood sugar, and regulate metabolism—all vital for your liver’s wellbeing.
Of course, standing might not come easily for everyone, but Dr. Wattacheril assures that habits can be adjusted. If you need suggestions on how to make standing easier, don’t hesitate to ask your healthcare provider. The smallest shifts can lead to impressive outcomes.
Check out the full article on EatingWell.
