How to eat and live to help your liver stay healthy

The liver is the largest internal organ in the body, responsible for many important functions such as detoxification, synthesis and processing of nutrients through metabolism. The liver is also where bile is created and stored to help absorb and digest fats, store glycogen (reserve energy source), and create blood clotting factors for the body.

The liver can restore itself and regenerate damaged cells. However, if damage such as acute or chronic hepatitis occurs due to alcohol, viruses, drugs, cirrhosis… the recovery process is slow, causing the liver to decline in function, affecting the patient’s health.

Master, Doctor Nguyen Hoang Oanh, Center for Endoscopy and Gastrointestinal Surgery, Tam Anh Clinic District 7, suggests some ways to help reduce the burden on the liver and support this organ in recovering from damage. , prevents fatty liver, hepatitis, good for health.

Healthy diet

The diet needs to balance essential nutrient groups such as starch, protein, fat, vitamins and minerals. Choose foods that are beneficial for the liver such as protein from white meat such as chicken, duck, fish, soybeans, green beans, and black beans. Prioritize the use of brown rice, green vegetables, fresh fruits, cabbage, spinach, cauliflower, celery, tomatoes, vegetable oils such as soybean oil, sesame oil, peanut oil… Ensure quality dietary fiber 20-25 g per day.

Avoid drinking alcohol and smoking. Limit fat from fat, skin, animal organs, fast food, processed foods high in salt such as sausages, bacon, French fries… According to Dr. Oanh, eat in moderation, eat sparingly. Studying supports weight control and helps the liver function healthier. Overweight or obese people, if they lose weight appropriately and maintain ideal weight, losing 10% of their weight will clearly improve liver enzymes and fatty liver.

Keep practicing

Depending on age and health status, each person can choose a suitable sport such as swimming, fast walking, jogging, cycling, badminton, or gym. Maintain exercise for 30-60 minutes a day to burn energy created from fat, excess sugar… avoid fat accumulation in the liver.

Get enough sleep, control stress

Stress easily directly affects sleep and the digestive system. The liver operates for about 3-5 hours, when the body is resting. If you don’t get enough sleep, this process is interrupted, causing problems for the liver and body. Dr. Oanh advises each person to maintain good sleep quality and a comfortable mind to strengthen the immune system and improve overall health.

Do not use medicine arbitrarily

Patients should see a doctor and take medication as prescribed, and consult a doctor before using functional foods, traditional medicine, or weight loss pills. With anti-tuberculosis drugs, antibiotics metabolized in the liver, blood lipid lowering drugs, contraceptives… if the patient needs to use them, they should periodically check liver function. Absolutely do not buy and take medicine without a doctor’s prescription.

Dr. Oanh recommends that everyone have regular health checks, helping to detect risk factors for liver damage for timely intervention. Liver diseases are diagnosed and treated at an early stage, with high cure rates and limited complications.