The liver works continuously to filter toxins from the blood, break down harmful substances, and metabolize drugs and alcohol. It also plays a vital role in digestion by producing bile, which helps break down fats and absorb nutrients. However, irregular lifestyle habits can diminish liver health, with fatty liver being the most common issue.
Fatty liver disease occurs when excess fat accumulates in liver cells, accounting for more than 5% of the liver's weight. This condition arises because the liver cannot break down fat properly, leading to its accumulation over time. Certain dietary and eating habit changes can improve liver health and reverse fatty liver disease.
Eat dinner on time
Liver enzymes peak at midnight, so maintaining continuous sleep from 10 p.m. to 2 a.m. is crucial. This period is when the liver actively detoxifies and high lipid metabolism occurs in the body. Eating dinner three hours before bedtime allows the liver to rest and focus on the detoxification process. Aim to finish dinner around 6 p.m. or 7 p.m. and dedicate three hours before sleep to relaxation.
Avoid alcohol and processed foods
Consuming alcohol and unhealthy fats leads to lipid overload, increased toxins, and oxidative stress on the liver. Therefore, individuals should avoid alcohol and processed, packaged foods. Alcohol also accelerates the progression of cirrhosis and interacts with other risk factors, including obesity, type 2 diabetes, and viral hepatitis.
Incorporate healthy fats into your diet
Adding olive oil, nut butter, and seeds like pumpkin seeds and flaxseed to your daily diet is beneficial. Avocado, raisins, and dates also contain good fats, which help eliminate excess toxins, cleanse the kidneys, and support the liver's natural detoxification process.
Drink pure coffee
Oxidative stress can negatively affect liver cells, promoting inflammation and insulin resistance. Drinking coffee, especially unsweetened black coffee, can offer many liver benefits. This is because coffee provides specific compounds like chlorogenic acid and polyphenols, which have antioxidant and anti-inflammatory effects. These compounds regulate liver function, enhance liver health, reduce fat accumulation, decrease inflammation, and prevent the formation of scar tissue (fibrosis) in the liver.
A generally safe caffeine intake is around 400 mg (equivalent to three to four cups) daily, though this amount may vary based on individual tolerance.
Eat colorful foods
Colorful vegetables such as spinach, beetroot, celery, cilantro, curry leaves, and spirulina are rich in plant compounds that benefit the liver. Vegetables like carrots and beetroot can regenerate liver enzymes, reducing the liver's toxic overload.
By Bao Bao (According to Medical News Today, Times of India)
