The liver metabolizes nutrients and detoxifies the body, while the kidneys filter waste, regulate blood pressure, and balance fluids and electrolytes. However, a diet high in processed foods, lack of physical activity, alcohol consumption, or prolonged sleep deprivation can damage both organs over time.

Research and recommendations from medical organizations indicate that adopting simple daily habits can reduce the burden on the liver and kidneys, thereby limiting the risk of fatty liver disease or chronic kidney disease.

Drink enough water

Water aids the kidneys in flushing out waste, sodium, and toxins through urine, while supporting the liver's metabolic processes. Prolonged dehydration can increase the risk of kidney stones and lead to fatigue and waste accumulation in the body.

According to doctors on Healthline, adults should consume approximately 1,5-2 liters of water daily, depending on activity levels and weather conditions. Individuals who exercise regularly or live in hot climates may require more.

However, avoid consuming excessive water in a short period, as this can cause electrolyte imbalances. Distribute water intake throughout the day, prioritizing plain water over sugary drinks or sodas.

Eat plenty of green vegetables, fresh food

Green vegetables, fruits, whole grains, and fiber-rich foods benefit both the liver and kidneys. These foods contain antioxidants, which help reduce inflammation and limit cell damage.

WebMD states that leafy greens like spinach and kale are rich in antioxidants, supporting the liver in processing toxins more effectively. Oats and whole grains also help manage weight and reduce the risk of fatty liver disease.

A diet rich in fresh, low-sodium foods also reduces the filtering burden on the kidneys. Healthline advises limiting processed foods, bacon, canned goods, and salty snacks due to their high salt content, which can increase blood pressure and cause long-term kidney damage.

Maintain physical activity

Exercise not only aids weight management but also helps stabilize blood pressure and blood sugar, two factors directly affecting kidney and liver function. Regular physical activity can lower the risk of chronic kidney disease. Brisk walking, cycling, yoga, or swimming for about 30 minutes daily are all beneficial.

For liver health, maintaining a healthy body fat percentage is crucial. According to Mayo Clinic, being overweight and having visceral fat increases the risk of metabolic dysfunction-associated steatotic liver disease (MASLD).

Control blood sugar and blood pressure

Diabetes and high blood pressure are two leading causes of chronic kidney failure. Prolonged high blood sugar can damage small blood vessels in the kidneys, progressively impairing their filtering capacity.

High blood pressure also harms the vascular systems supplying the kidneys and liver. Experts recommend maintaining a diet low in added sugars and limiting sodas and sugary drinks to better control blood sugar.

Regular blood pressure and blood sugar checks, especially for individuals after 40 years old or with a family history of metabolic diseases, help detect early risks of liver and kidney damage.

Limit alcohol, painkiller abuse

The liver directly processes alcohol. Regular alcohol consumption overworks the liver, increasing the risk of fatty liver disease, hepatitis, and cirrhosis. WebMD notes that no level of alcohol consumption is considered entirely safe for the liver.

Overusing over-the-counter painkillers can also harm the liver and kidneys if taken for prolonged periods or in excessive doses. Individuals who take medication regularly should consult a doctor, avoiding self-medication or combining multiple drugs or supplements without professional advice.

Get enough sleep, reduce stress

Prolonged stress can elevate stress hormones, affecting blood pressure, blood sugar, and sleep quality, which indirectly pressures the liver and kidneys.

Adequate and consistent sleep helps the body recover, stabilizes metabolism, and reduces inflammatory responses. Maintain a fixed sleep schedule, avoid staying up late, and refrain from using electronic devices close to bedtime.

Additionally, meditation, yoga, light walking, or spending time relaxing outdoors can improve overall health and support internal organ function.

Bao Bao (Compiled)