Liver Health: Beyond Late Nights, 3 Surprising Threats

This article explores the common factors that can damage the liver, such as alcohol, medications, and obesity, and how to prevent or reverse liver damage by adopting a healthy diet and lifestyle.

In this article, you will learn about:

Table of Contents

• The Liver
• Three Things that Harm the Liver
  • Drinking Too Much Alcohol
  • Taking Too Many Medications
  • Eating Too Much
• How to Eat for Liver Health
• How to Manage Stress for Liver Health
• Frequently Asked Questions
  • What are the signs and symptoms of liver damage?
  • What are the common causes and types of liver disease?
• Reference

The Liver

The liver is one of the most vital organs in the human body, performing over 500 functions that are essential for life. Some of these functions include filtering toxins from the blood, producing bile for digestion, storing energy, and regulating hormones. However, the liver is also vulnerable to damage from various factors, such as infections, diseases, drugs, alcohol, and diet. While many people are aware that staying up late can affect the liver’s natural rhythm and cause fatigue, there are other habits that can pose a greater threat to the liver’s health and function.

Three Things that Harm the Liver

Drinking Too Much Alcohol

Drinking alcohol is undoubtedly one of the main culprits for liver damage. The alcohol we consume and its metabolites produced in the body require the liver for extensive detoxification. Long-term alcohol consumption can lead to the loss of liver cells, with severe cases resulting in irreversible damage, such as progressing to “alcoholic liver cirrhosis” and eventually increasing the risk of “liver cancer.” Therefore, drinking alcohol is certainly more damaging to the liver than staying up late.

According to the World Health Organization, alcohol consumption is responsible for 3.3 million deaths every year worldwide, and more than 200 diseases and injuries are linked to harmful use of alcohol. Among them, liver diseases account for 24% of the total alcohol-attributable deaths. The National Institute on Alcohol Abuse and Alcoholism recommends that men should not drink more than 14 standard drinks per week and women should not drink more than seven standard drinks per week to reduce the risk of alcohol-related liver problems.

Taking Too Many Medications

Taking a plethora of medications without proper medical guidance can harm your liver. This is especially true for consuming unknown herbal remedies or unidentified drugs, as the liver, being the body’s detoxification organ, is involved in the metabolism of almost all drugs. Many medication leaflets also mention that one side effect of the drug is a certain impact on the liver function. Therefore, taking too many medications is more damaging to the liver than staying up late.

A study by the U.S. Drug-Induced Liver Injury Network found that 15% of the cases of drug-induced liver injury were caused by herbal and dietary supplements, and 85% were caused by prescription and over-the-counter drugs. Some of the common drugs that can cause liver damage include acetaminophen, antibiotics, antifungal agents, anticonvulsants, antituberculosis drugs, statins, and nonsteroidal anti-inflammatory drugs. The Mayo Clinic advises that people should always consult their doctors before taking any medications, especially if they have a history of liver disease, and follow the dosage and duration instructions carefully.

Eating Too Much

Consuming excessive amounts of food is another behavior more damaging to the liver than staying up late. Our daily diet is often rich, with three meals consisting of large portions of meat, high-calorie and high-sugar foods, and oily and greasy foods. These excessive food intakes can cause fat to accumulate in liver cells, subjecting liver cells to prolonged pressure, making them prone to damage. Over time, this can develop into “fatty liver,” and in severe cases, it can impair liver function and cause inflammation, fibrosis, and cirrhosis.

The International Journal of Molecular Sciences reports that fatty liver affects about 25% of the global population, and is associated with obesity, diabetes, metabolic syndrome, and cardiovascular disease. The National Institute of Diabetes and Digestive and Kidney Diseases suggests that people with fatty liver should limit their intake of saturated fats, trans fats, added sugars, and alcohol, and eat more fruits, vegetables, whole grains, lean proteins, and healthy fats. They should also aim for a moderate weight loss of 3% to 5% of their body weight to improve liver health.

How to Eat for Liver Health?

One of the best ways to support your liver is to eat a balanced and nutritious diet. Some foods have been shown to have specific benefits for liver health, such as reducing inflammation, preventing fat accumulation, and enhancing detoxification. Here are some of the foods you should include in your diet for optimal liver health:

Green Foods

Green foods, such as broccoli, spinach, green bean sprouts, and sweet potato leaves, are rich in antioxidants, vitamins, minerals, and fiber. These nutrients help boost your metabolism and support your liver’s natural ability to eliminate toxins from your body. A 2018 study found that broccoli sprout extract improved liver function and reduced oxidative stress in people with NAFLD. Another 2018 study found that sweet potato leaves extract reduced liver injury and inflammation in rats with alcohol-induced liver damage. To get the most benefits from green foods, eat them raw or lightly cooked, and avoid adding too much oil, salt, or sugar.

Coffee

Coffee is not only a popular beverage, but also a liver-friendly drink. Coffee contains several compounds that have anti-inflammatory, antioxidant, and anti-fibrotic effects on the liver. A 2014 review of 16 studies concluded that drinking coffee was associated with lower levels of liver enzymes, indicating better liver function. A 2017 meta-analysis of 26 studies found that drinking coffee reduced the risk of liver cancer by 27%. Both caffeinated and decaffeinated coffee seem to have similar benefits, but the optimal dose and frequency are still unclear. If you enjoy coffee, drink it in moderation and avoid adding too much cream, sugar, or artificial sweeteners. If you don’t like coffee, you can also drink green tea, which has similar liver-protective properties.

Turmeric Powder

Turmeric is a spice that has been used for centuries in traditional medicine for its anti-inflammatory, antioxidant, and anti-microbial properties. The main active ingredient in turmeric is curcumin, which has been shown to modulate various pathways involved in liver health. A 2019 review of 12 studies found that curcumin supplementation improved liver enzymes, lipid profile, insulin resistance, and inflammation in people with NAFLD. A 2020 study found that curcumin reduced liver fibrosis and oxidative stress in rats with bile duct ligation-induced liver injury. To reap the benefits of turmeric, add it to your dishes, soups, smoothies, or teas, or take it as a supplement. However, be aware that turmeric may interact with some medications, such as blood thinners, so consult your doctor before taking it.

Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats that have anti-inflammatory, anti-fibrotic, and anti-lipogenic effects on the liver. Omega-3 fatty acids can be found in both animal and plant sources, such as wild salmon, trout, sardines, chia seeds, flaxseeds, hemp seeds, walnuts, tofu, and algae. A 2016 meta-analysis of 18 studies found that omega-3 fatty acid supplementation improved liver fat, liver enzyme levels, and insulin sensitivity in people with NAFLD. A 2018 study found that omega-3 fatty acid supplementation reduced liver inflammation and fibrosis in mice with non-alcoholic steatohepatitis (NASH), a more severe form of NAFLD. To increase your intake of omega-3 fatty acids, eat at least two servings of fatty fish per week, or take a fish oil or algae oil supplement. You can also add plant sources of omega-3 fatty acids to your salads, oatmeal, yogurt, or baked goods.

Summary

To summarize, some of the foods that are good for your liver are:

• Green foods - They provide antioxidants, vitamins, minerals, and fiber that support liver metabolism and detoxification.
• Coffee - It contains compounds that lower liver enzymes, prevent liver damage, and reduce liver cancer risk.
• Turmeric - It contains curcumin, which modulates various pathways involved in liver health, such as inflammation, oxidative stress, and fibrosis.
• Omega-3 fatty acids - They have anti-inflammatory, anti-fibrotic, and anti-lipogenic effects on the liver, and can be found in both animal and plant sources.

By eating these foods, along with a balanced and nutritious diet, you can help keep your liver healthy and prevent liver disease.

How to Manage Stress for Liver Health

Stress is a common factor that can affect the liver’s function and health. Stress can trigger the release of hormones such as cortisol and adrenaline, which can increase inflammation and oxidative stress in the liver. Stress can also impair the liver’s ability to detoxify harmful substances, such as alcohol, drugs, and toxins. Moreover, stress can lead to unhealthy behaviors, such as overeating, smoking, and drinking, which can further damage the liver.

Therefore, managing stress is essential for maintaining liver health. Some effective ways to manage stress include:

• Meditation: Meditation is a practice that involves focusing the mind on a particular object, thought, or activity, such as breathing, a mantra, or a sound. Meditation can help reduce stress by calming the nervous system, lowering blood pressure, and improving mood. According to a study by Wang et al. (2019), meditation can also improve liver function and reduce liver fibrosis in patients with chronic hepatitis B.
• Exercise: Exercise is another way to cope with stress and improve liver health. Exercise can help release endorphins, which are natural painkillers and mood boosters. Exercise can also enhance blood circulation, oxygen delivery, and metabolism, which can benefit the liver. A meta-analysis by Zhang et al. (2018) found that exercise can reduce liver fat, inflammation, and fibrosis in patients with nonalcoholic fatty liver disease.
• Social support: Social support refers to the emotional, informational, and practical help that one receives from others, such as family, friends, or community. Social support can help buffer the negative effects of stress by providing a sense of belonging, comfort, and security. Social support can also encourage healthy behaviors, such as quitting smoking, reducing alcohol intake, and following a balanced diet. A study by Chen et al. (2017) showed that social support can improve the quality of life and psychological well-being of patients with liver cirrhosis.

By managing stress effectively, one can not only protect the liver from damage, but also enhance the overall health and well-being.

Frequently Asked Questions

What are the signs and symptoms of liver damage?

Liver damage can result from various causes, such as viral infections, autoimmune disorders, genetic diseases, alcohol abuse, drug overdose, obesity, and cancer. Liver damage can impair the liver’s ability to perform its vital functions, such as producing bile, regulating blood sugar, filtering toxins, and synthesizing proteins. When the liver is damaged, it can cause various signs and symptoms, such as:

• Jaundice: Jaundice is a condition that causes the skin and the whites of the eyes to turn yellow. Jaundice occurs when the liver is unable to break down bilirubin, a yellow pigment that is produced when red blood cells are destroyed. Bilirubin then accumulates in the blood and tissues, causing the yellow discoloration.
• Abdominal pain and swelling: Abdominal pain and swelling can occur when the liver is inflamed, enlarged, or scarred. The pain can be felt in the upper right quadrant of the abdomen, where the liver is located. The swelling can be due to fluid accumulation in the abdomen, known as ascites, which is caused by portal hypertension. Portal hypertension is a condition that occurs when the blood pressure in the portal vein, which carries blood from the digestive organs to the liver, is increased due to liver damage.
• Itching: Itching can occur when the liver is unable to excrete bile salts, which are substances that help digest fats. Bile salts then build up in the skin, causing irritation and itching.
• Dark urine and pale stools: Dark urine and pale stools can occur when the liver is unable to produce or secrete enough bile. Bile is a greenish-yellow fluid that gives urine and stools their normal color. When bile is insufficient or blocked, urine can become dark and stools can become pale or clay-colored.
• Nausea and vomiting: Nausea and vomiting can occur when the liver is unable to process and eliminate toxins, such as ammonia, from the body. Toxins can then accumulate in the brain, causing a condition called hepatic encephalopathy, which can affect the mental function and cause nausea and vomiting.
• Fatigue and weakness: Fatigue and weakness can occur when the liver is unable to regulate blood sugar, synthesize proteins, and store vitamins and minerals. These functions are essential for providing energy and nourishment to the body. When the liver is damaged, the body can experience low blood sugar, protein deficiency, and vitamin and mineral deficiency, which can cause fatigue and weakness.

These signs and symptoms can indicate liver damage, but they can also be caused by other conditions. Therefore, it is important to consult a doctor if one experiences any of these signs and symptoms, especially if they persist or worsen.

What are the common causes and types of liver disease?

Liver disease is a broad term that covers any condition that affects the normal functioning of the liver. There are many possible causes and types of liver disease, but some of the most common ones are:

Cause	Type	Description
Alcohol abuse	Alcoholic liver disease	A spectrum of liver damage that ranges from fatty liver to hepatitis to cirrhosis, caused by excessive and chronic alcohol consumption
Viral infection	Viral hepatitis	An inflammation of the liver caused by viruses such as hepatitis A, B, C, D, and E, which can be transmitted through blood, sexual contact, or contaminated food and water
Autoimmune disorder	Autoimmune hepatitis	A chronic condition in which the immune system attacks the liver cells, causing inflammation and scarring
Genetic disorder	Hereditary hemochromatosis	A condition in which the body absorbs too much iron from food, leading to iron overload and liver damage
Metabolic disorder	Non-alcoholic fatty liver disease	A condition in which fat accumulates in the liver, often associated with obesity, diabetes, and high cholesterol
Drug toxicity	Drug-induced liver injury	A rare but serious complication of certain medications, herbal supplements, or illicit drugs, which can cause liver inflammation, failure, or necrosis

Liver disease can have various symptoms and complications, depending on the cause, type, and severity. Some of the common signs and symptoms of liver disease are:

• Jaundice (yellowing of the skin and eyes)
• Dark urine and pale stools
• Itching
• Abdominal pain and swelling
• Nausea and vomiting
• Loss of appetite and weight
• Fatigue and weakness
• Bleeding and bruising easily
• Confusion and memory problems

If left untreated, liver disease can lead to serious complications such as:

• Liver failure (when the liver stops functioning)
• Liver cancer (when abnormal cells grow in the liver)
• Portal hypertension (when the blood pressure in the portal vein, which carries blood from the digestive organs to the liver, becomes too high)
• Esophageal varices (when enlarged veins in the lower esophagus rupture and bleed)
• Ascites (when fluid accumulates in the abdomen)
• Hepatic encephalopathy (when toxins build up in the brain and cause mental changes)

The diagnosis and treatment of liver disease depend on the cause, type, and stage of the condition. Some of the common tests and procedures used to diagnose liver disease are:

• Blood tests (to measure liver enzymes, bilirubin, albumin, clotting factors, and antibodies)
• Imaging tests (such as ultrasound, CT scan, MRI, or liver biopsy)
• Endoscopy (to examine the esophagus, stomach, and duodenum for varices or ulcers)
• Liver function tests (to assess the liver’s ability to perform its vital functions)

Some of the common treatments and interventions for liver disease are:

• Medications (such as antiviral drugs, corticosteroids, immunosuppressants, or chelating agents)
• Lifestyle changes (such as avoiding alcohol, losing weight, eating a balanced diet, and exercising regularly)
• Surgery (such as liver resection, shunt placement, or liver transplantation)

Liver disease can be prevented or managed by taking good care of your liver and following your doctor’s advice. Some of the general tips for liver health are:

• Limit your alcohol intake or avoid it altogether
• Get vaccinated against hepatitis A and B
• Practice safe sex and avoid sharing needles
• Be careful with medications and supplements, and follow the dosage instructions
• Check the labels of food and cosmetics for potential liver toxins
• Monitor your iron levels and get tested for hemochromatosis if you have a family history
• Keep your blood sugar and cholesterol levels under control
• Seek medical help if you notice any signs or symptoms of liver disease

Reference

• : World Health Organization. (2020). Hepatitis.
• : National Institute on Alcohol Abuse and Alcoholism. (2019). Alcohol and the liver. 
• : National Institute of Diabetes and Digestive and Kidney Diseases. (2020). Nonalcoholic fatty liver disease (NAFLD) & nonalcoholic steatohepatitis (NASH). 
• : American Liver Foundation. (2020). Autoimmune liver disease.
• : National Institute of Diabetes and Digestive and Kidney Diseases. (2017). Liver diseases caused by genetic disorders. 

You may be interested in these articles:

Sustainable Weight Loss for a Healthier Life

Defeating Foot Pressure: 3 Tips to Conquer Running Fatigue

The Impact of Cholesterol Deficiency on Cognitive Health

p>Unlocking Health Benefits: The Truth About Peanuts

Navigating Holiday Indulgence: Maintaining Your Weight Loss Goals