Introduction
Your liver is one of the most important organs in your body, responsible for filtering toxins, producing bile, and helping to regulate hormones. Unfortunately, many of us are unknowingly damaging our livers without even realizing it. From drinking too much alcohol to eating unhealthy foods, there are a number of ways you could be ruining your liver. In this article, we’ll discuss some of the most common ways you’re ruining your liver, according to experts. We’ll also provide some tips on how to protect your liver and keep it healthy.
Ways You’re Ruining Your Liver, According to Experts — Eat This Not That
Your liver is one of the most important organs in your body, and it’s essential to keep it healthy. Unfortunately, there are many ways you can ruin your liver without even realizing it. Here are some of the most common ways you’re ruining your liver, according to experts.
1. Drinking Too Much Alcohol
Drinking too much alcohol is one of the most common ways people ruin their livers. Alcohol is toxic to the liver, and it can cause serious damage if you drink too much. The American Liver Foundation recommends limiting your alcohol intake to no more than two drinks per day for men and one drink per day for women.
2. Eating Too Much Processed Food
Eating too much processed food can also be damaging to your liver. Processed foods are often high in unhealthy fats, sugar, and sodium, which can all contribute to fatty liver disease. To keep your liver healthy, focus on eating whole, unprocessed foods like fruits, vegetables, and lean proteins.
3. Not Exercising Enough
Exercise is important for overall health, and it’s also important for your liver. Regular exercise can help reduce fat in the liver, which can help prevent fatty liver disease. Aim for at least 30 minutes of moderate exercise five days a week.
4. Taking Too Many Medications
Taking too many medications can also be damaging to your liver. Some medications, such as acetaminophen, can be toxic to the liver in large doses. Talk to your doctor about any medications you’re taking and make sure you’re taking the right dose.
5. Not Getting Enough Sleep
Not getting enough sleep can also be damaging to your liver. Sleep deprivation can lead to an increase in stress hormones, which can be damaging to the liver. Aim for at least seven to eight hours of sleep each night.
Conclusion
Your liver is an essential organ, and it’s important to take care of it. By avoiding these common mistakes, you can help keep your liver healthy and functioning properly. If you have any concerns about your liver health, talk to your doctor.
The liver is a truly vital organ—it helps the body process fats and carbs from everything we eat, and detox from medications, chemicals, and toxins we encounter every day. The liver doesn’t need a lot of help from us, but it does require some consistent support. That includes avoiding certain unhealthy habits that cause inflammation, potentially leading to liver disorders and liver failure. These are the most common ways you’re ruining your liver, according to experts. Read on to find out more—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.
“The biggest threat to the liver nowadays is fatty liver, or NAFLD, non-alcoholic fatty liver disease,” says Ohio-based gastroenterologist Dr. Jesse P. Houghton. “This is an extremely common condition present in 30% of Americans.” Over time, fatty liver can lead to a condition called NASH (non-alcoholic steatohepatitis), inflammation that can lead to cirrhosis.
The main risk factors for fatty liver are obesity, diabetes, and high intake of sugar-sweetened beverages and products containing high fructose corn syrup, says Houghton. The most effective treatment is weight loss. “Losing weight will cause the fat to come out of the liver. Even a 10% weight loss will significantly help,” he says. Controlling your blood sugar is also key. Drinking coffee (which contains an antioxidant beneficial to the liver) can be helpful too.
“Drinking too much alcohol too regularly—more than one standard drink daily—can wreak havoc on our livers by causing scarring,” says Dana Ellis Hunnes, PhD, MPH, RD, a senior dietitian at UCLA Medical Center and author of the book Recipe for Survival. “If prolonged, that can cause alcoholic liver disease and potentially cirrhosis, which can lead to the need for a liver transplant.”
“Trans fats are terrible for your liver,” says Dr. Anthony Puopolo, chief medical officer at RexMD. “Trans fats are not able to be processed effectively by your liver and cause liver cells to become inflamed. Eating large amounts of trans fats can cause permanent liver damage and scarring.” Trans fats are found in some fried foods and baked goods, and in foods containing partially hydrogenated vegetable oils. Be sure to check Nutrition Facts labels, where trans fat content is listed.
“Ultra-processed foods harm the liver by causing inflammation and fat deposition,” says Hunnes. That can lead to fatty liver. “Consuming too many refined or ultra-processed foods and beverages, such as sugar-sweetened or high-fructose corn syrup sweetened beverages, for too long can lead to cirrhosis and a need for a liver transplant,” she says. Having too much visceral fat (the type of fat that resides in and around organs), can also increase that risk.
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“It’s well known that excess alcohol is harmful to the liver and can ultimately result in cirrhosis. However, cigarette smoking is also harmful to the liver, especially if someone already has some underlying damage to the liver, say from alcohol or fatty liver,” says Houghton.
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“Alcohol intake and extreme diets, like high fat/low carb, and unnecessary herbal and dietary supplements (which can include protein powders) are the two most common patterns of liver injury I see in my clinic,” says Dr. Vanessa Méndez, a triple board-certified gastroenterologist, internist, and lifestyle medicine physician in Florida. “The liver does a great job of cleaning up our blood from chemicals and the excess fats we introduce into our bodies daily. However, when we overload our detox pathways with unnecessary supplements, fats or toxins like alcohol, we disrupt our liver’s ability to clean the body, which results in accumulation of liver-injuring chemicals.”
“We should become wise and discerning consumers of supplements, just as we are of prescription meds,” says Méndez. Make sure any supplements you’re taking come from a reputable manufacturer. And it’s always a good idea to tell your doctor about any supplements you’re taking, and before you start a new one.
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“There are a lot of simple ways to support optimal liver function on a daily basis that don’t require radically restructuring your diet or buying into a trendy cleansing product,” says Dr. Jaclyn Tolentino, senior physician at Parsley Health. “One of the best ways is to up your water intake. Water keeps the things we put in our bodies moving, so we’re eliminating as we’re taking in new things.”
A healthy diet rich in certain whole foods can also help. “Research suggests that some foods may be particularly beneficial for boosting liver function, including cruciferous vegetables and leafy greens, ginger, and blueberries,” says Tolentino. “These foods offer a host of other health benefits, so adding them to your diet is a great way to boost the nutrient profile of your meals.”
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