Your liver plays an essential role in your overall wellness by absorbing nutrients and filtering toxins from your bloodstream. Excess toxins, such as alcohol, nicotine, and medications can cause liver inflammation and liver disease, which are associated with chronic fatigue and poor appetite. Protecting and strengthening your liver will help ensure that you maintain healthy nutrition levels and avoid the buildup of toxic chemicals that can lead to a loss of energy and poor physical functioning.
Step 1
Eat a healthy, balanced diet full of lean protein and fresh produce. Proper nutrition is key to liver health, and a low-fat diet with few refined carbohydrates and plenty of fresh fruits and vegetables will help boost your nutrition and ensure that you don't stress your liver with excess fat or calories. Entrees such as chicken, turkey, egg whites, or low-fat dairy products are excellent sources of lean protein, and when combined with sides or salads composed of fresh fruits and vegetables, they create balanced meals that support liver health.
Step 2
Restrict use of alcohol and don't mix alcohol with medication. Alcohol can damage liver cells, and this damage can lead to a buildup of fatty cells in your liver. Eventually, this can lead to conditions such as fatty liver disease or cirrhosis. Some medications also intensify the effect of alcohol on the liver. Limiting alcohol intake and refraining from mixing medications with alcohol will help prevent slowed liver function or liver damage.
Step 3
Avoid toxins such as smoke and aerosol sprays. Your liver filters toxins from your bloodstream, and excess toxins can damage your liver cells. Refrain from smoking or using chemical sprays, such as cleaning fluids, in closed spaces, as both of these habits are associated with decreased liver function and liver disease.
Step 4
Exercise regularly and watch your weight. The Mayo Clinic notes that many obese individuals suffer from non-alcoholic fatty liver disease. Regular exercise is key in reducing weight and fighting obesity. In addition to eating a healthy diet, you should exercise a minimum of 30 minutes a day. A combination of cardiovascular exercise and strength training will improve your overall health and encourage adequate muscle tone.
