Simple ways to keep your liver healthy

Did you know that 9 out of 10 cases of liver disease are preventable? Your liver is the largest organ in your body and performs hundreds of essential functions. It works hard and has an amazing ability to repair itself. But it's like a rubber band – it can only stretch so far before it breaks. So take good care of your liver before it's too late.

Limit alcohol consumption and drink in moderation

Our liver can only process or break down a small amount of alcohol per hour. In addition, it can damage liver cells, leading to inflammation and cirrhosis.

For this reason, men should limit their alcohol intake to two standard drinks per day while women should only have one drink.

One standard glass is equivalent to:

1. a regular beer
2. a small glass of wine or
3. a small glass of whisky

Exercise regularly and have an active lifestyle

Regular exercise is key to a healthy liver. Exercise reduces stress on the liver, increases energy levels, and helps prevent obesity, a risk factor for liver disease. Aim for 150 minutes of moderate exercise, such as brisk walking or swimming, each week.

Have a balanced and healthy diet: Low in fatty foods and high in fiber

High levels of fat in the blood (hyperlipidemia) and high levels of cholesterol (hypercholesterolemia) are common causes of fatty liver disease.

Reduce the amount of saturated fat, trans fat, and hydrogenated fat in your diet.

Saturated fats are found in deep-fried foods, red meat, and dairy products. Trans fats and hydrogenated fats are found in processed foods. The liver stores excess dietary fat, and the buildup of fat can eventually lead to fatty liver disease.

Eat plenty of high-fiber foods like fruits, vegetables, and whole grains. For protein, choose more fish, white meat, beans, and nuts and cut down on red meat.

Track body weight

Obesity, especially abdominal obesity, is a major risk factor for fatty liver disease. With a balanced diet and regular exercise, it is possible to achieve and maintain a healthy weight.

Aim for your ideal body mass index (BMI). The recommended healthy range for Vietnamese is 18.5 to 22.9.

Vaccination

Get vaccinated against hepatitis A and B, both of which are viral liver infections. Hepatitis A is transmitted through contaminated food and water – avoid eating raw or contaminated seafood or shellfish. Hepatitis B can be transmitted through sexual contact, contaminated blood and needles. If you choose not to get vaccinated against hepatitis B, practice safer sex. Talk to your family doctor about these vaccines.

Eat well for a healthy liver

Above are simple ways that anyone can do to protect liver health every day . If you have any other measures, please share them!

Isabella Humphrey

Update 08 January 2025