Ah, the liver -- arguably one of the most important organs in our bodies! Without it, we'd be unable to store nutrients or break down toxins. But not everyone takes proper care of this vital organ and its no wonder why cases of liver cancer have tripled since the '80s. As Dr. Rohit Satoskar told WebMD: "It's an organ you could easily trash if you don't take good care of it. And once you trash it, it's gone." Sadly, there are a lot of everyday habits that can hurt your liver without us even knowing about them — from taking common painkillers to using herbal supplements. So if you want to keep your livers healthy and happy, keep reading on to take a closer look at these unhealthy diet habits and their impact on the liver.
Try Not To Eat Red Meat
While it's important to note that dietary choices are subjective and personal, it is true that some studies suggest a potential link between the consumption of red and processed meats and certain health risks. A 2018 study found that a high intake of red meats and processed foods may increase the risk of liver damage and insulin resistance, specifically non-alcoholic fatty liver disease (NAFLD).
To mitigate these potential risks, individuals may consider incorporating a variety of protein sources into their diet, such as lean meats like chicken, turkey, and fish. These alternatives can provide valuable nutrients while potentially reducing the intake of red and processed meats. Ultimately, making informed dietary choices based on personal health goals and preferences is advisable.
Supplements Might Do More Harm Than Good
Herbal supplements, including green tea, can harm your liver. "All-natural" doesn't guarantee safety. Hepatology study: 16% liver disease cases caused by herbal supplements in 8 years.
Aloe vera, comfrey, cascara, chaparral, black cohosh, ephedra, and kava pose the biggest threat. Consult your doctor before taking herbal supplements due to possible medication interactions.
Don't Carb Load Before Bed
A balanced diet and timing of food intake play a crucial role in liver protection. Consuming heavy, rich foods before bedtime can strain the liver and lead to damage over time.
Craving a cheeseburger? Opt for it during lunch or an early dinner. For nighttime, opt for liver-friendly snacks like grapefruit, blueberries, cranberries, and grapes. These foods have demonstrated positive effects on liver health.
Decrease Your Sugar Intake
You've probably heard the health advice "don't eat too much sugar" before. But you may not have known that over-indulging in sugar could result in trouble. The biggest danger is high fructose corn syrup, another word for 55% fruit sugar and 45% glucose. According to Harvard Health Publishing, this chemical results in many liver complications.
The liver is the only organ that can process high fructose corn syrup. As a result, it builds up in the liver quickly. Through a process called lipogenesis, the liver cells create fat, which can eventually add up to cause fatty liver disease.
Ask For This Simple Test
Our annual doctor visits tend to test for cholesterol, blood pressure, and heart disease but often skip a simple liver function test. Sadly, you can develop a liver condition that isn't related to bad habits and you might not show symptoms.
Simple ALT and AST tests can check for certain enzymes in the liver. "These tests are part of a routine chemistry panel and is typically covered by insurance, so it's a great place to start," says Elliot Tapper, M.D., an assistant professor of gastroenterology and a liver specialist at the University of Michigan.
A Clean Environment Is Key
Did you know that hepatitis B and C are the main causes of liver cancer worldwide? If you haven't been vaccinated against Hepatitis B, you are at a higher risk of contracting the disease and hurting your liver.
Hepatitis is most commonly spread through shared needles, unprotected intimacy, and on very rare occasions, through blood transfusions. If you're getting a tattoo, check the sterilization practices of your local tattoo parlor and in general stay safe in all of your personal activities. Untreated Hep C can lead to cirrhosis and liver cancer, liver failure, and even death.
Don't Skip Workouts
Exercise isn't just for dieting. It also helps your body detoxify, which improves your liver. During a 2015 study in Biomolecules, rats who ran frequently ran had fewer fatty deposits and inflammation in their liver. The exercise even prevented fatty liver disease from chronic drinking.
More research is needed to determine how much exercise is needed. The study focused on aerobic exercise, also called "cardio," which includes running, walking, and swimming. In general, try to work out at least two to three times per week.
Don't Procrastinate On Visiting The Dentist
Skipping a dental checkup may have more dire consequences than a cavity. Research suggests that there's a connection between tooth health and liver disease. A 2021 study found that "Having one or more oral diseases was associated with a higher prevalence of cirrhosis complications."
More research is needed to clarify the link between liver disease and oral health. Although researchers don't understand the connection, inflammation in the gums and teeth seems to affect the liver. Prioritize your dentist visits because those will help your liver, too.
Be Aware Of Heavy Drinking
Chronic drinking remains the biggest cause of fatty liver disease. According to the American Liver Foundation, 15% of heavy drinkers develop liver scarring, a precursor to liver disease and cancer. Once you have an illness like cirrhosis, your only remedy is to limit your drinking.
"However much is 'too much' for you can result in ongoing [liver] inflammation and overwork," says gastroenterologist Dr. John Iskander. If you're a legal adult, it's safe to drink in moderation. But beware of binging and overdoing it during your nights out.
Keep Your Caffeine Intake At A Moderate Level
Believe it or not, research has shown that drinking coffee may prevent liver disease. In 2021, BMC Public Health conducted a study and concluded that coffee might protect against fatty liver disease, cirrhosis, and liver cancer. In one study, drinking two or more cups of coffee a day reduced the risk of cirrhosis by 66%.
That's not to say that you should over-caffeinate. Researchers agree that a moderate coffee intake is all you need, which the European Food Safety Authority defines as three to five cups a day. Just make sure your coffee isn't loaded with sugar!
Not Drinking Enough Water
The liver processes your body's waste, and it needs water to flush the toxins through. As a result, dehydration can war out the liver. "As the liver loses hydration, it also loses its organ reserve, or what it uses to take care of the rest of the body," explains osteopathic physician Michele Neil-Sherwood.
Not only does water help liver function, but it also sweeps away toxic tissues, essentially cleaning the organ. According to liversupport.com, the best times to drink water are after waking up, before meals, and before and after exercise. These will nourish your liver when you're likely to be dehydrated.
Chronic Stress? Do Something About It Now!
The mind and body are so intertwined that prolonged stress can cause disease, including liver disease. In 2015, researchers from the University of Edinburgh discovered that those who suffered from psychological distress were more likely to get fatty liver disease. "Psychological distress" includes anxiety and depression.
Earlier findings back up this conclusion. According to the World Journal of Gastroenterology, stress increases inflammation that may lead to cirrhosis. While stress isn't a daily habit per se, not seeking a cure could injure your liver over time.
Eat More Fruits And Vegetables
For the sake of your liver, you'll want to eat fruits and vegetables during every meal. Produce contains high amounts of antioxidants, which are essential for liver health. In 2015, scientists connected oxidative stress with a higher risk of liver disease. It also restocks the liver's natural antioxidants that it uses to detoxify chemicals.
High-antioxidant foods include blueberries, strawberries, spinach, green beans, artichokes, beets, and kale. The research, published in the World Journal of Gastrointestinal Pharmacology and Therapeutics, also recommended turmeric and green tea as a source of high antioxidants.
Smoking Hurts More Than Your Lungs
Lighting up doesn't just harm your lungs; it also hurts your liver. According to a 2018 research in the American Journal of Gastroenterology, smoke increases the risk of fatty liver disease by up to 46%. The more dominant the habit, the higher the risk becomes.
Like other liver-damaging habits, smoke raises oxidative stress. As the liver works to break down the toxins, these dangerous chemicals kill off healthy liver cells. If you're at risk of liver disease, you'll want to make a change soon.
Cut Out Sugary Drinks Where Possible
Yes, sugary drinks are yummy. But the more you drink, the more you could potentially damage your liver. During a 2015 study, researchers linked the consumption of sugary drinks to a higher risk of fatty liver disease. Diet sodas did not have this effect, states the research in The Journal of Hepatology.
How much is too much? According to research in Childhood Obesity, drinking two sweetened beverages a day is dangerous for your liver. Replace your sweet iced tea with unsweetened tea and your juice with herb-infused water.
Make Sleep A Priority
Everyone has a sleepless night once in a while. But if you're consistently getting under seven hours of sleep, your liver may suffer the consequences. Researchers from the Baylor College of Medicine explain that chronic sleeplessness creates its own set of genes. These genes interrupt acids that promote healthy liver function.
The study, published in Cancer Cell, concludes that abnormal liver function may prompt the development of tumor cells. Concerningly, 80% of Americans have their sleep disrupted regularly. Remember that your liver works mostly at night, so make those seven to nine hours of sleep a priority.
Don't Ignore Your Cholesterol
Unfortunately, many Western diets include high cholesterol. If you're ignoring how much you're eating, you might be at risk for liver disease. Specifically, LDL is "bad" cholesterol that leaves fats around the liver, while HDL is the healthy type. Too much LDL could produce liver disease, which, in turn, creates more LDL.
Although the liver normally processes cholesterol, too much of it can build up to create the harmful compound NAFLD. As your liver struggles to process cholesterol, it produces more cholesterol. If you already have high cholesterol, you'll want to monitor it, as you have a greater risk of liver disease.
Taking Supplements With Green Tea Extract Can Cause Damage
Dietary supplements aren't hard to get, but they can harm your liver over time. In 2017, the National Institute of Health conducted a study linking liver damage to dietary supplements. According to the research, weight loss and bodybuilding supplements pose the most risk.
But those weren't all. Some supplements made for depression, and digestive issues were also flagged. Of all the ingredients, the two most dangerous were anabolic steroids and, oddly enough, green tea extract. Check with your doctor if you're concerned about your current supplements.
Stay Away From High Glycemic Foods Before Bed
High glycemic foods are those which contain a high amount of carbohydrates, including white bread and potatoes. Their makeup can put the liver into overdrive, especially at night. According to Dr. George Kosmides, the liver mainly works at night, and sleeping after eating these foods forces it to work harder.
Foods that contain vegetable oils--such as margarine and shortening--can also produce this effect. Instead of snacking on late-night cereal, opt for fruits, vegetables, or dairy, says Dr. Kosmides. In particular, beets and carrots can help the liver rebuild overnight.
Why You Should Monitor Your Weight
Although many people see weight as a self-esteem reflection, doctors view it as a health predictor. An often-overlooked consequence of obesity is developing fatty liver disease (NAFLD). Remember that an "unhealthy" weight varies from person to person.
Weight-based fatty liver disease is distinguished from that caused by drinking. But according to researchers, it causes the same amount of liver damage, even in patients who have never had a drink. Eating well and maintaining exercise will prevent this illness. Talk to your doctor about your range of healthy weight.
Try Not To Lean On Over-The-Counter Painkillers
For years, researchers have warned people that taking too many over-the-counter painkillers can cause liver damage. The culprit is acetaminophen, which is found in medicine like Tylenol and Aspirin. When acetaminophen breaks down, it produces the compound NAPQI, which is harmless until it interacts with a compound in the liver.
The FDA recommends staying under 325 mg per dose. The daily maximum is 4,000 mg, the same amount as one Extra Strength Tylenol pill. To be safe, follow the dosage recommendations. "Even a small amount more than directed can cause liver damage," the FDA announced.
Are You Getting Enough Vitamin B12?
Vitamin B12 is essential for healthy liver function. It helps the flow of bile in the liver and decreases the likelihood of liver disease and hepatitis. The recommended daily dose of vitamin B12 is 2.4 mcg. Many people get this amount through foods like eggs, tuna, beef, cheese, chicken, and pork.
If you follow a vegetarian or vegan diet, however, you're at risk of a vitamin B12 deficiency. Some breakfast cereals and brown rice are fortified with vitamin B12. If you're under 50, you may not need a supplement, but talk to your doctor if you're worried.
Kick Saturated Fats To The Curb
Saturated fat intake, according to a study from Diabetes Care, could be worse for your liver than sugar or unsaturated fat. Researchers gave 1,000 extra calories a day to 30 overweight participants. The extra calories were split up into groups that included saturated fat, unsaturated fat, or simple sugars.
Three weeks after the study began researchers examined metabolic outcomes. Intrahepatic triglyceride, a marker for fatty liver disease, had increased by a shocking 55% in the saturated fat group. In the unsaturated fat and simple sugar groups the increase was only 15 and 33%. Once again, a balanced diet is your best bet for liver health.
Trans Fats Can Scar The Liver
Artificial trans fats are unsaturated fats found in hydrogenated oils (as opposed to naturally occurring trans fats in animal and dairy products). Although trans fats are in a lot of processed foods, they're not healthy for your liver. During a 2010 study by the Cincinnati Children's Hospital, researchers recorded that trans fats scar your liver.
In particular, combining trans fats with fructose and sucrose--which many processed foods do--increased the risk of fatty liver disease in mice. According to BMC Nutrition and Metabolism, trans fats create oxidative stress in the liver, which inflames it. That's another reason to limit trans fats in your diet.
Do Not Ignore The Signs Of Liver Damage
We've focused thus far on all the habits you are actively engaging in that could cause harm to your liver but what about a step that could cause further harm? There are various warning signs that can help you realize your liver is in trouble.
Among the warning signs are incredibly itchy skin, a yellow tint to your eyes or skin, sudden weight gain, sudden weight loss, red palms, a sudden shift in sleep schedule, or memory loss. You might also suffer from exhaustion, a lack of appetite, enlarged breasts in men and a change in personality. Also be on the lookout for developing bruises too easily, swollen ankles and legs, confusion, random body pains, bloating, dark urine, a lack of concentration, constantly feeling chills, and dry eyes or dry mouth.
Eating Too Much Salt
The recommended daily amount of salt is between 2,000 and 2,400 mg. Unfortunately, most people eat more than that. Kristen Roberts, a clinical professor of Internal Medicine at Ohio State University, says that most Americans consume over 5,000 mg of salt per day.
How does this affect the liver? An over-salted diet creates water retention, which overworks and inflames the liver. People with pre-existing liver conditions have to adhere to a low-sodium diet. To prevent this, watch out for processed foods that often use salt as a preservative.