Protecting Your Liver: Diet, Lifestyle & Supplements
Your liver is a vital organ, and increasingly, experts are focusing on proactive steps to maintain its health. Hear’s a breakdown of what the science says about protecting and even repairing liver damage.
Coffee Can Be Your Friend
Contrary to some beliefs, coffee consumption can actually benefit your liver. According to liver specialist Dr. Di Lorenzo, compounds in coffee, particularly glutathione, offer protection against liver damage. “It helps to reduce the risk of cirrhosis, inflammation and liver disease in general, which is good news for coffee drinkers.”
Weight Management is Key
Excess body fat,especially around the abdomen,is strongly linked to liver health. Dr. Di Lorenzo explains a direct connection between weight and non-alcoholic fatty liver disease (MAFLD), stating that overeating leads to fat accumulation both in the body and the liver.
Research from Boston University School of Medicine demonstrates that even modest weight loss can be impactful. Losing 7-10% of body weight (roughly 10-20 pounds for someone weighing 14 stone/89kg) can help repair liver damage in some overweight individuals.Emerging research also points to the potential of medications like Semaglutide (found in Wegovy) for improving metabolic dysfunction-associated steatohepatitis (MASH), a severe form of liver disease. A study published in the New England Journal of Medicine showed that after 72 weeks, 62.9% of patients using semaglutide experienced a significant reduction in liver fat and inflammation, compared to 34.3% in a placebo group.Skip the “Liver Detox” Supplements
The market is flooded wiht supplements claiming to “develop” or “function” the liver, often containing ingredients like milk thistle extract, artichoke extract, N-Acetyl-L-Cysteine (NAC), turmeric extract, and choline. However, experts advise caution. The British Liver Trust (BLT) recommends against using supplements without consulting a doctor, as many can be ineffective or even harmful.Dr. Di Lorenzo is blunt: “Everything that claims to detox your liver is a waste of money. The best way to detox your liver is to avoid processed foods, too much sugar and alcohol.” While milk thistle is frequently enough touted as a liver cleanser, the BLT notes insufficient evidence to support its use and potential for side effects, especially in those with existing liver problems.
Vitamin D: The one Supplement to Consider
Professor Newsome highlights vitamin D as the only supplement generally recommended, particularly from the end of September to April. A study of nearly 4 million people revealed that individuals with low vitamin D levels were at a higher risk of liver disease and scarring.
Further research published in nature Communications showed that vitamin D supplementation helped reduce liver inflammation. Dr. Di Lorenzo emphasizes its importance, stating, “People with a chronic liver disease usually have a vitamin D deficiency.It is absolutely essential for the liver and general health.”
Step It up: The Power of Walking
Any form of exercise benefits liver health, but even simple walking can make a significant difference. Professor Newsome suggests starting with 15-minute walks 3-4 times a day.A study of 91,000 people in the UK, conducted by researchers at the University of Oxford, found that increasing daily step count lowered the risk of developing liver disease and MAFLD. Each additional 1,000 steps (approximately a 10-minute walk) was associated with a 12% reduction in liver disease risk.
Walking after meals is particularly beneficial. Dr. Di Lorenzo explains, “Liver disease is caused by inflammation and inflammation can be enhanced by an increased blood sugar level.” Walking helps mitigate the blood sugar spike that occurs after eating,and even a short 2-3 minute walk is better than remaining sedentary.
Disclaimer: This details is for general knowledge and informational purposes only,and does not constitute medical advice. It is essential to consult with a qualified healthcare professional for any health concerns or before making any decisions related to your health or treatment.
