Liver Health - An Overview

Introduction:

The liver is the second largest organ in the human body. It is reddish brown with two lobes of unequal size and shape. It weighs approximately about 1.5 kilograms and is 15 centimeters in width. It performs many biological functions. This organ produces bile, a fluid that helps in digestion. It breaks down fats into fatty acids, which can be taken into the body by the digestive tract. It performs various tasks ranging from producing proteins, cholesterol, and bile to storing vitamins, minerals, and carbohydrates.

What Is So Special About This Organ Called the Liver?

• The liver regulates most of the chemicals in the blood.

• It helps in the excretion of most waste products from the blood.

• Bile production helps carry away waste and breaks down fats in the small intestine during digestion.

• Production of certain proteins for blood plasma.

• The production of cholesterol and special proteins helps carry fats throughout the body.

• Process hemoglobin (protein in red blood cells that carries oxygen to the organs in the body and transports carbon dioxide from the organs and tissues back to the lungs).

• It also helps convert harmful ammonia to urea which will be excreted in the urine.

• It helps in the regulation of blood clots.

• It helps clear the blood of drugs and other harmful toxins produced in the body.

• It helps clear the bilirubin, a yellow pigment formed as a waste product of red blood cells. If this pigment is not excreted and retained in the body, it causes yellowish skin and eye discoloration.

• It also helps in maintaining a healthy blood sugar level.

What Are Some of the Superfoods That Can Keep the Liver Healthy?

Keeping a healthy liver plays a vital role in maintaining good health.

• Coffee: Who does not like coffee? Well. Coffee is one of the best beverages that help to maintain a healthy liver. Some research has shown that consuming coffee safeguards the liver from diseases, even among those who already have problems in their liver. Coffee increases the antioxidant levels in the liver while decreasing inflammation. It also helps reduce the risk of developing liver disease, cancer, and fatty liver. It is also associated with a lower risk of death in people with long-term liver disease, with people getting benefits by having at least three cups of coffee a day.

• Tea: Tea is another beverage filled with health benefits. A Japanese study discovered that drinking ten cups of green tea daily was associated with improved liver health. One study in mice found that the black tea extract reversed many adverse effects of high fat in the liver.

• Grapefruit: Grapefruit contains antioxidants that protect the liver naturally. Naringenin and naringin are the two primary antioxidants present in grapefruit. Several studies made on animals have shown that these antioxidants help protect the liver from injury. The protective effect of grapefruit is known to occur in two ways: reducing inflammation and protecting cells. According to some studies, hepatic fibrosis, a harmful condition where excessive connective tissue accumulates in the liver, can be reduced using these antioxidants. Another study in mice showed that when these were fed high-fat foods, naringenin increased the number of enzymes needed to burn fat and decreased the amount of fat in the liver, thereby preventing excess fat accumulation.

• Beetroot Juice: Beetroot juice is a rich source of betalains pigment containing nitrates and antioxidants. Therefore, it benefits the heart and reduces oxidative damage and inflammation. Several studies done in rats have also shown that beetroot juice reduces oxidative damage and inflammation in the liver and increases natural detoxification enzymes.

• Nuts: Nuts are high in fats and nutrients like vitamin E. A study conducted in 2019 showed that people who regularly include nuts in their diet were found to have decreased risk of nonalcoholic fatty liver disease.

• Fatty Fish: Fatty fishes contain omega-3 fatty acids, a group of healthy fats which help reduce inflammation and have proven to be beneficial for both liver and heart health. A study conducted in 2016 has shown that omega-3 fatty acids helped lower fat levels in people who suffered from nonalcoholic fatty liver disease or nonalcoholic steatohepatitis. However, another study showed that most Americans exceeded the intake of omega-6 fatty acids, which are present in many plant oils. Thus if the ratio of omega 6 to omega three fatty acids is too high, it can promote the development of liver disease.

• Olive Oil: Olive oil is a healthy fat and is beneficial for the liver. A small study was made on 11 people who suffered from nonalcoholic fatty liver disease and found that consuming one teaspoon of olive oil per day improved the liver enzyme and fat levels. The people who consumed olive oil had less fat accumulation and better blood flow in the liver. Fat accumulation in the liver is the starting stage of liver disease. Olive oil’s positive effects on the liver make it a valuable part of a healthy diet for liver health.

What Are the Steps to Maintain a Healthy Liver?

• Consuming Alcohol: Consuming alcohol for a long time is not the only cause of liver damage. Consuming hard liquor of just four ounces a day for men and two ounces a day for women can harm liver health. Consulting the doctor to get advice on how much alcohol to consume can help the individual prevent liver diseases.

• Wash Vegetables and Fruits: It is essential to wash the vegetables and fruits brought from the market since the outer part of them may contain toxins from the pesticides used on them that can harm the liver.

• Get Vaccinated: It is essential to get vaccinated to prevent getting hepatitis A and hepatitis B. These are viral diseases that can infect the liver quickly. So it is important to note that children and adults get vaccinated to prevent this virus.

• Use of Contraceptives: Having sexual intercourse without protection can infect the individual with hepatitis B or C. These viruses are transmitted through blood and other bodily fluids.

• Wash Hands Regularly: It is important to wash hands regularly since the hepatitis A virus has the potential to spread through contaminated food and water.

• Avoid Using Medications Unless It Is Necessary: Experts suggest that the intake of supplements causes 20 % of liver injuries.The number one reason clinical trials in the medical field are stopped is due to the potential to harm the liver. The national institute of health has a list of substances that could potentially be toxic to the liver.

• Exercise Regularly: Being physically active is the key to maintaining good health. Obesity can lead to nonalcoholic fatty liver disease due to fat accumulation. Thus being physically active can reduce obesity and the risk of damaging the liver.

• Avoid Sharing Personal Hygiene Items: Toothbrushes, razors, and nail cutters can carry microscopic levels of blood or other body fluids that may have been contaminated.

• Avoid the Reuse of Needles: It is advisable to use clean needles for tattoos and body piercings. If persons come in contact with a sharp object such as a needle, they should get a consultation with a doctor, especially if it happens in a hospital setting.

• Avoid Harmful Chemicals: It is advisable to limit getting into direct contact with toxins and aerosols from products used for cleaning. When using aerosols, ensure the room is ventilated and wear a mask to prevent inhalation of those toxins.

Conclusion:

Thus, following good hygiene and a healthy diet is advisable to maintain a healthy liver. Since the liver plays a significant role in clearing out toxins, it is advisable to keep it healthy by following those simple steps mentioned in the article. Even if an individual gets a liver problem, consulting the doctor, having regular follow up, and being physically active is the key to maintaining a healthy liver.