5 habits to avoid to protect your liver

The liver is a very important organ with functions such as storing energy and detoxifying harmful substances. Dipa Kander , a lecturer in pharmaceutical sciences at Kingston University, explains five habits to avoid in order to protect the liver.

Five common habits that might be harming your liver
https://theconversation.com/five-common-habits-that-might-be-harming-your-liver-256921

Habit #1 to avoid: Excessive drinking
When you consume alcohol, your liver tries to break it down and expel it from your body, but if you consume too much alcohol, the liver's process of breaking it down becomes stalled, causing toxic substances to build up and damage liver cells.

Alcohol-related liver disease progresses in stages, with the initial symptoms of fatty liver appearing, where fat accumulates in the liver. Fatty liver can be cured by abstaining from alcohol, but continued drinking can lead to serious diseases such as hepatitis and cirrhosis.

The Ministry of Health, Labor and Welfare's drinking guidelines published in February 2024 state that the amount of alcohol consumed that increases the risk of lifestyle-related diseases is '40g or more of pure alcohol intake per day for men and 20g or more for women.' In addition, the Ministry of Health, Labor and Welfare has released a web app called 'Alcohol Watch' at the following link, which allows users to check the amount of alcohol they have consumed while drinking.

Alcohol Watch | Monitor your drinking
https://izonsho.mhlw.go.jp/alcoholwacth/

Habit #2 to avoid: Unhealthy eating habits
Not only alcohol consumption, but also your diet affects the health of your liver. In particular, foods that are high in saturated fatty acids, such as red meat, fried foods, and processed foods, can promote fat accumulation in the liver and lead to diseases such as metabolic dysfunction-associated fatty liver disease (MASLD) .

Research has also shown that frequent consumption of sugary drinks increases the risk of fatty liver by 40%. A large-scale study of more than 170,000 people has also shown that eating ultra-processed foods such as fast food, instant meals, and snacks increases the risk of developing liver disease.

On the other hand, research has shown that a diet rich in vegetables, fruits, whole grains, legumes, and fish can reduce liver fat and improve risk factors such as high blood sugar and high cholesterol . In addition, it is recommended to drink about eight glasses of water per day to support the liver's detoxification process.

Habit #3 to avoid: Taking too many painkillers
Many people take painkillers containing acetaminophen (paracetamol) to relieve pain such as headaches and muscle aches. The liver has the ability to break down acetaminophen, but during the process it also produces a toxic substance called NAPQI.

Normally, NAPQI is broken down by glutathione stored in the liver, but when painkillers are taken in excess, the amount of NAPQI increases too much and glutathione is depleted. NAPQI that can no longer be broken down accumulates in the liver and causes hepatocyte necrosis. This condition is called ' acetaminophen poisoning .'

To prevent addiction, you should take pain medication in the correct doses as prescribed by your doctor.

Habit #4 to avoid: Lack of exercise
Lack of exercise can lead to weight gain, insulin resistance, metabolic dysfunction, and promote fat accumulation in the liver.

The negative effects of lack of exercise on the liver can be improved relatively easily. (PDF file) A 2011 study showed that just eight weeks of strength training reduced liver fat by 13% and improved blood sugar control. It has also been shown that light aerobic exercise such as 'brisk walking for 30 minutes five times a week' can reduce liver fat and improve insulin sensitivity.

Habit #5 to avoid: Smoking
Cigarette smoke contains thousands of harmful substances, and the liver works hard to detoxify them. Continuing to smoke puts a strain on the liver, causing adverse effects such as damage to liver cells, restricted blood flow, and cirrhosis.

In addition, harmful chemicals contained in tobacco smoke, such as nitroasamines, vinyl chloride, tar, and 4-aminobiphenyl, are all known to be carcinogens. Cancer Research UK, a British cancer research institute, reports that 'around 20% of liver cancer cases in the UK are caused by smoking.'

If you notice anything unusual, seek medical help
The earlier a liver problem is detected, the greater the chance of successful treatment. If you experience symptoms such as persistent fatigue, nausea, or jaundice, it is recommended that you consult a doctor immediately.