Besides being the biggest internal organ, the liver has nearly 500 functions in the body. For this reason, it can be referred to as the body's filter, refinery and garbage disposal due to its many roles and effects on just about every organ system. Some of these roles include aiding in digestion and metabolism, producing important proteins and enzymes and, of course, detoxification. Being mindful of what you consume, come in contact with and how much you exercise are all helpful for maintaining a healthy liver.
Alcohol
Alcohol consumption can directly affect your liver’s function by killing or damaging liver cells according to the American Liver Foundation. For example, heavy drinking can overwork you liver and lead to cirrhosis, a condition characterized by scarring in the liver. With continued drinking and further damage to your liver, more serious conditions such fatty liver disease or alcoholic hepatitis can occur. Although these conditions can be fatal, according to the National Institute on Alcohol Abuse and Alcoholism, most of these alcohol-related liver problems are reversible with abstinence.
Environmental Pollutants
Environmental pollutants can be found on a daily basis in cleaning and aerosol products, insecticides, paint thinners and even cigarette smoke. When these toxins enter your body, they’re transported to the liver for breakdown and detoxification. However, when the amounts of these toxins become elevated in your body, it damage your liver cells. Therefore, protecting yourself is important. Be sure wear a face mask, cover your skin, or wash your hands whenever you’ve come into contact with such chemicals.
Diet
What you eat has a powerful effect on your liver. According to the Hepatitis Foundation International, there are several chronic liver diseases associated with malnutrition. A healthy, balanced diet can even encourage the regeneration of liver cells that were once damaged by hepatitis. Therefore, aim to eat a balanced diet of grains, fruits,vegetables, and protein. On the other hand, a high caloric diet can cause problems as well. For example, when there is too much protein for the liver to process and use, it can cause hepatic encephalopathy which affects your brain function. Also when you consume too many carbohydrates, it can overload the liver and lead to the build up of fat which will make it harder for the liver to function.
Supplements
There are several supplements that aid in keeping your liver working at its best. For example, vitamin C has been shown by Dr. Claudia P.M.S. Oliveira, Department of Gastroenterology of Medical School of University of São Paulo to reduce the oxidative stress linked to the pathogenesis of Nonalcoholic Fatty Liver Disease or NAFLD. Also, according to a study led by Dr. Arun Sanyal of Virginia Commonwealth University, vitamin E has been found to improve Nonalcoholic Steatohepatitis, a more severe form of NAFLD. In addition to the anti-oxidant power of vitamins C and E, the B vitamins are also necessary by playing roles in the detoxification pathways of the liver. Vitamins B2, B3, B6, and B12 are used as coenzymes during the liver’s phase I detoxification process, and vitamin B5 is used for the phase II detoxification pathway. Without these vitamins, these processes could not occur, and the liver would be unable to break down the toxic substances that enter your body.
Exercise
According to a study by the University of Missouri’s School of Medicine, a sedentary lifestyle can increase your chances of getting non-alcoholic fatty liver disease. In fact, in the study’s animal model, it was found that exercise prevented fatty liver disease by 100 percent. By reducing the amount of fat or excess calories in your body with exercise, you can reduce the strain put on your liver and help it to function at its best. Therefore, aim to exercise daily if possible for your liver and your overall health as well.
References
- American Liver Foundation: Liver Health
- Hepatitis Foundation International: Caring for Your Liver
- Journal of Physiology: Cessation of Daily Exercise dramatically alters precursors of hepatic steatosis in Otsuka Long-Evans Tokushima Fatty (OLETF) Rats
- National Institutes of Health: Vitamin C and Vitamin E in Prevention of Nonalcoholic Fatty Liver Disease (NAFLD) in Choline Deficient Diet Fed Rats
- New England Journal of Medicine: Pioglitazone, Vitamin E, or Placebo for Nonalcoholic Steatohepatitis
- National Institute on Alcohol Abuse and Alcoholism: Alcohol Alert Number 64
