Liver Health

[vc_row][vc_column][vc_column_text woodmart_inline=”no” text_larger=”no”]The liver is located in the upper right-hand portion of the abdominal cavity, beneath the diaphragm, and on top of the stomach, right kidney, and intestines. Shaped like a cone, the liver is a dark reddish-brown organ that weighs about 3 pounds. There are 2 distinct sources that supply blood to the liver, including the following:

• Oxygenated blood flows in from the hepatic artery
• Nutrient-rich blood flows in from the hepatic portal vein

The liver holds about one pint (13%) of the body’s blood supply at any given moment. The liver consists of 2 main lobes. Both are made up of 8 segments that consist of 1,000 lobules (small lobes). These lobules are connected to small ducts (tubes) that connect with larger ducts to form the common hepatic duct. The common hepatic duct transports the bile made by the liver cells to the gallbladder and duodenum (the first part of the small intestine) via the common bile duct.

Liver Functions

The liver regulates most chemical levels in the blood and excretes a product called bile. This helps carry away waste products from the liver. All the blood leaving the stomach and intestines passes through the liver. The liver processes this blood and breaks down, balances, and creates the nutrients and also metabolizes drugs into forms that are easier to use for the rest of the body or that are nontoxic. More than 500 vital functions have been identified with the liver. Some of the more well-known functions include the following:

Production of bile, which helps carry away waste and break down fats in the small intestine during digestion

• Regulation of blood levels of amino acids, which form the building blocks of proteins
• Processing of hemoglobin for use of its iron content (the liver stores iron)
• Conversion of poisonous ammonia to urea (urea is an end product of protein metabolism and is excreted in the urine)
• Conversion of excess glucose into glycogen for storage (glycogen can later be converted back to glucose for energy) and to balance and make glucose as needed
• Clearance of bilirubin, also from red blood cells. If there is an accumulation of bilirubin, the skin and eyes turn yellow.
• When the liver has broken down harmful substances, its by-products are excreted into the bile or blood. Bile by-products enter the intestine and leave the body in the form of feces. Blood by-products are filtered out by the kidneys, and leave the body in the form of urine.
• Clearing the blood of drugs and other poisonous substances
• Regulating blood clotting
• Resisting infections by making immune factors and removing bacteria from the bloodstream
• Production of certain proteins for blood plasma
• Production of cholesterol and special proteins to help carry fats through the body

Liver Diseases

Hemochromatosis: Hemochromatosis allows iron to deposit in the liver, damaging it. The iron also deposits throughout the body, causing multiple other health problems.

Primary sclerosing cholangitis: A rare disease with unknown causes, primary sclerosing cholangitis causes inflammation and scarring in the bile ducts in the liver.

Primary biliary cirrhosis: In this rare disorder, an unclear process slowly destroys the bile ducts in the liver. Permanent liver scarring (cirrhosis) eventually develops.

Liver cancer: The most common type of liver cancer, hepatocellular carcinoma, almost always occurs after cirrhosis is present.

Hepatitis: Inflammation of the liver, usually caused by viruses like hepatitis A, B, and C. Hepatitis can have non-infectious causes too, including heavy drinking, drugs, allergic reactions, or obesity.

Cirrhosis: Long-term damage to the liver from any cause can lead to permanent scarring, called cirrhosis. The liver then becomes unable to function well.

Liver failure: Liver failure has many causes including infection, genetic diseases, and excessive alcohol.

Ascites: As cirrhosis results, the liver leaks fluid (ascites) into the belly, which becomes distended and heavy.

Gallstones: If a gallstone becomes stuck in the bile duct draining the liver, hepatitis and bile duct infection (cholangitis) can result.

How to keep your liver Healthy

The liver is a powerhouse of an organ. It performs a variety of essential tasks, ranging from producing proteins, cholesterol, and bile to storing vitamins, minerals, and even carbohydrates. It also breaks down toxins like alcohol, medications, and natural byproducts of metabolism. Keeping your liver in good shape is important for maintaining health.

Some are the best ways to keep your liver healthy as follows

Exercise regularly. When you exercise consistently, it helps to burn triglycerides for fuel and can also reduce liver fat.

Avoid toxins. Toxins can injure liver cells. Limit direct contact with toxins from cleaning and aerosol products, insecticides, chemicals, and additives. When you do use aerosols, make sure the room is ventilated, and wear a mask. Don’t smoke.

Use alcohol carefully. Alcoholic beverages can create many health problems. They can damage or destroy liver cells and scar your liver. Talk to your doctor about what amount of alcohol is right for you. You may be advised to drink alcohol only in moderation or to quit completely.

Don’t use illicit drugs. In 2012, nearly 24 million Americans aged 12 or older were current illicit drug users, meaning they had used an illicit drug during the month prior to the survey interview. This estimate represents 9.2 percent of the population aged 12 or older. Illicit drugs include marijuana/hashish, cocaine (including crack), heroin, hallucinogens, inhalants, or prescription-type psychotherapeutics (pain relievers, tranquilizers, stimulants, and sedatives) used non-medically.

Try to keep a healthy weight. If you’re obese or even somewhat overweight, you’re in danger of having a fatty liver that can lead to non-alcoholic fatty liver disease (NAFLD), one of the fastest growing forms of liver disease. Weight loss can play an important part in helping to reduce liver fat.

Eat a balanced diet. Avoid high calorie-meals, saturated fat, refined carbohydrates (such as white bread, white rice and regular pasta) and sugars. Don’t eat raw or undercooked shellfish. For a well-adjusted diet, eat fiber, which you can obtain from fresh fruits, vegetables, whole grain breads, rice and cereals. Also eat meat (but limit the amount of red meat), dairy (low-fat milk and small amounts of cheese) and fats (the “good” fats that are monounsaturated and polyunsaturated such as vegetable oils, nuts, seeds, and fish). Hydration is essential, so drink a lot of water.

Avoid contaminated needles. Of course, dirty needles aren’t only associated with intravenous drug use. You ought to follow up with a medical practitioner and seek testing following any type of skin penetration involving sharp instruments or needles. Unsafe injection practices, though rare, may occur in a hospital setting, and would need immediate follow-up. Also, use only clean needles for tattoos and body piercings.

Get medical care if you’re exposed to blood. If for any reason you come into contact with someone else’s blood, immediately follow up with your doctor. If you’re very concerned, go to your nearest hospital’s emergency room.

Don’t share personal hygiene items. For example, razors, toothbrushes and nail clippers can carry microscopic levels of blood or other body fluids that may be contaminated.

Avoid unprotected safe. Unprotected sex or sex with multiple partners increases your risk of hepatitis B and hepatitis C.

Wash hands. Use soap and warm water immediately after using the bathroom, when you have changed a diaper, and before preparing or eating food.

Follow instructions on all medications. When medicines are taken incorrectly by taking too much, the wrong type or by mixing medicines, your liver can be harmed. Never mix alcohol with other drugs and medications even if they’re not taken at the same time. Tell your doctor about any over-the-counter medicines, supplements, and natural or herbal remedies that you use.

Get vaccinated. There are vaccines for hepatitis A and hepatitis B. Unfortunately, there’s no vaccine against the hepatitis C virus.

Best foods for Liver Health

Tea

Tea is widely considered to be beneficial for health, but evidence has shown that it may have particular benefits for the liver. One Japanese study found that drinking 10 cups of green tea per day was associated with improved blood markers of liver health

A smaller study including people with nonalcoholic fatty liver disease (NAFLD) found that drinking green tea high in antioxidants for 12 weeks improved liver enzyme levels and may also help reduce oxidative stress and fat deposits in the liver

Furthermore, another review found that people who drank green tea were less likely to develop liver cancer. The lowest risk was seen in people who drank four or more cups per day

A number of mouse and rat studies have also demonstrated the beneficial effects of black and green tea extracts

For example, one study in mice found that black tea extract reversed many of the negative effects of a high fat diet on the liver, as well as improved blood markers of liver health

Nevertheless, some people, especially those who have liver problems, should exercise caution before consuming green tea as a supplement.

That’s because there have been several reports of liver damage resulting from the use of supplements containing green tea extract

Grapefruit

Grapefruit contains antioxidants that naturally protect the liver. The two main antioxidants found in grapefruit are naringenin and naringin. Several animal studies have found that both help protect the liver from injury  The protective effects of grapefruit are known to occur in two ways by reducing inflammation and protecting cells.

Studies have also shown that these antioxidants can help reduce the development of hepatic fibrosis, a harmful condition in which excessive connective tissue builds up in the liver. This typically results from chronic inflammation

Moreover, in mice that were fed a high fat diet, naringenin decreased the amount of fat in the liver and increased the number of enzymes necessary to burn fat, which can help prevent excess fat from accumulating

Lastly, in rats, naringin has been shown to help improve the ability to metabolize alcohol and counteract some of alcohol’s negative effects

Thus far, the effects of grapefruit or grapefruit juice itself, rather than its components, have not been studied. Additionally, almost all studies looking at the antioxidants in grapefruit have been conducted in animals.

Nevertheless, the current evidence points to grapefruit being a good way to keep your liver healthy by helping prevent damage and inflammation.

Coffee

Coffee is one of the best beverages you can drink to promote liver health. Studies have shown that drinking coffee protects the liver from disease, even among those who already have problems with this organ. For example, studies have repeatedly shown that drinking coffee helps lower the risk of cirrhosis, or permanent liver damage, in people with chronic liver disease

Drinking coffee may also help reduce the risk of developing a common type of liver cancer, and it has positive effects on liver disease and inflammation. It’s even associated with a lower risk of death in people with chronic liver disease, with the greatest benefits seen in those who drink at least three cups per day. These benefits seem to stem from its ability to prevent the buildup of fat and collagen, two of the main markers of liver disease

Coffee also decreases inflammation and increases levels of the antioxidant glutathione. Antioxidants neutralize harmful free radicals, which are produced naturally in the body and can damage cells While coffee has many health benefits, your liver, in particular, will thank you for that morning pick-me-up

Beetroot juice

Beetroot juice is a source of nitrates and antioxidants called betalains, which may benefit heart health and reduce oxidative damage and inflammation.It’s reasonable to assume that eating beets themselves would have similar health effects. However, most studies use beetroot juice. You can juice beets yourself or buy beetroot juice from the store or online.

Several rat studies have shown that beetroot juice helps reduce oxidative damage and inflammation in the liver, as well as increase natural detoxification enzymes. While animal studies look promising, similar studies have not been conducted in humans.

Other beneficial health effects of beetroot juice have been observed in animal studies and replicated in human studies. However, more studies are needed to confirm the benefits of beetroot juice on liver health in humans.

Blueberries

Blueberries and cranberries both contain anthocyanins, which are antioxidants that give berries their distinctive colors. They’ve also been linked to many health benefits. Several animal studies have demonstrated that whole cranberries and blueberries, as well as their extracts or juices, can help keep the liver healthy .Consuming these fruits for 21 days protected the liver from damage. Additionally, blueberries helped increase immune cell response and antioxidant enzymes

Another study found that the types of antioxidants found commonly in blueberries slowed the development of lesions and fibrosis, which is the development of scar tissue, in the livers of rats

What’s more, blueberry extract has been shown to inhibit the growth of human liver cancer cells in test-tube studies. However, more studies are needed to determine whether this effect can be replicated in humans. Making these berries a regular part of your diet is a good way to help make sure your liver is supplied with the antioxidants it needs to stay healthy.

Grapes

Grapes, especially red and purple grapes, contain a variety of beneficial plant compounds. The most famous one is resveratrol, which has a number of health benefits. Many animal studies have shown that grapes and grape juice can benefit the liver. Studies have found that they can have various benefits, including lowering inflammation, preventing damage, and increasing antioxidant levels .A small study in humans with NAFLD showed that supplementing with grapeseed extract for 3 months helped improve liver function

However, since grapeseed extract is a concentrated form, you might not experience the same effects from consuming whole grapes. More studies are needed before taking grapeseed extract to promote liver health can be recommended. Nonetheless, the wide range of evidence from animal and some human studies suggests that grapes are a very liver-friendly food.

Prickly pear

Prickly pear, known scientifically as Opuntia ficus-indica, is a popular type of edible cactus. Its fruit and juice are most commonly consumed.

It has long been used in traditional medicine as a treatment for the following:

• ulcers
• wounds
• fatigue
• liver disease

A 2004 study in 55 people found that the extract of this plant helped reduce symptoms of a hangover.

Participants experienced less nausea, dry mouth, and lack of appetite. They were also half as likely to experience a severe hangover if they consumed the extract before drinking alcohol, which is detoxified by the liver  The study concluded these effects were due to a reduction in inflammation, which often occurs after drinking alcohol. Another study in mice found that consuming prickly pear extract helped normalize enzyme and cholesterol levels when consumed at the same time as a pesticide known to be harmful to the liver. Subsequent studies observed similar results

A more recent study in rats sought to determine the effectiveness of prickly pear juice, rather than its extract, at combating the negative effects of alcohol. This study found that the juice helped decrease the amount of oxidative damage and injury to the liver after alcohol consumption and keep antioxidant and inflammation levels stable. More human studies are needed, especially using prickly pear fruit and juice, rather than extract. Nonetheless, the studies thus far have demonstrated that prickly pear has positive effects on the liver.

Cruciferous vegetables

Cruciferous vegetables like Brussels sprouts, broccoli, and mustard greens are known for their high fiber content and distinctive taste. They’re also high in beneficial plant compounds.

Animal studies have shown Brussels sprouts and broccoli sprout extract help increase levels of detoxification enzymes and protect the liver from damage. A study in human liver cells found that this effect remained even when Brussels sprouts were cooked. A 2016 study found that mice fed broccoli developed fewer tumors or fatty liver disease than their counterparts in the control group. Human studies are limited. But so far, cruciferous vegetables look promising as a beneficial food for liver health. Try lightly roasting them with garlic and lemon juice or balsamic vinegar to turn them into a tasty and healthy dish.

Nuts

Nuts are high in fats, nutrients like the antioxidant vitamin E, and beneficial plant compounds.

This composition is responsible for several health benefits, especially for heart health, but also potentially for the liver A 2019 study found a diet higher in nuts to be associated with a decreased risk of nonalcoholic fatty liver disease

What’s more, a second observational study found that men who ate larger amounts of nuts and seeds had a lower risk of developing NAFLD than men who ate smaller amounts of nuts and seeds. While more high quality studies are needed, preliminary data points to nuts being an important food group for liver health.

Fatty fish

Fatty fish contain omega-3 fatty acids, which are healthy fats that help reduce inflammation and have been associated with a lower risk of heart disease.

A 2016 analysis found that omega-3 fatty acids helped lower liver fat and triglycerides in those with nonalcoholic fatty liver disease or nonalcoholic steatohepatitis. While consuming omega-3-rich fatty fish appears to be beneficial for your liver, adding more omega-3 fats to your diet is not the only thing to consider. The ratio of omega-3 fats to omega-6 fats is also important.

Most Americans exceed the intake recommendations for omega-6 fats, which are found in many plant oils. An omega-6 to omega-3 ratio that’s too high can promote the development of liver disease

Therefore, it’s a good idea to reduce your intake of omega-6 fats, too.

Olive oil

Olive oil is considered a healthy fat because of its many health benefits, including positive effects on heart and metabolic health. However, it also has positive effects on the liver

One small study including 11 people with NAFLD found that consuming 1 teaspoon (6.5 mL) of olive oil per day improved liver enzyme and fat levels. It also raised levels of a protein associated with positive metabolic effects  The participants also had less fat accumulation and better blood flow in the liver. Several more recent studies have found similar effects of olive oil consumption in humans, including less fat accumulation in the liver, improved insulin sensitivity, and improved blood levels of liver enzymes. Fat accumulation in the liver is part of the first stage of liver disease. Therefore, olive oil’s positive effects on liver fat, as well as other aspects of health, make it a valuable part of a healthy diet. Your liver is an important organ with many essential functions, and it’s recommended that you do what you can to protect it.

The foods listed above have demonstrated beneficial effects on the liver. These benefits include the following:

a lowered risk of liver disease and cancer

higher antioxidant and detoxification enzyme levels

protection against harmful toxins

Incorporating these foods into your diet is a natural and healthy way to help keep your liver functioning at its best.[/vc_column_text][/vc_column][/vc_row]