Protect your liver from every little thing in your life

March 18, 2023 is the 23rd National Liver Health Day . Liver Health Day aims to raise public awareness and attention to liver health and encourage people to develop a healthy lifestyle and protect liver health. The liver is one of the most important organs in the human body and has many important physiological functions, including removing toxins, synthesizing proteins, regulating blood sugar and cholesterol levels, and more. Protecting liver health is very important for maintaining the overall health of the body. Here is some information and advice on liver health and protection.

Understanding Liver Disease

Liver disease refers to various liver lesions, including fatty liver, hepatitis, cirrhosis, liver cancer, etc. Liver disease often has no obvious symptoms in the early stages and is easy to be ignored, but if not treated in time, it may have serious effects on the body. Therefore, it is very important to understand the symptoms and preventive measures of liver disease.

Maintain a healthy diet

A healthy diet can reduce fat accumulation and cholesterol content, reducing the burden on the liver. Here are some eating habits that are good for liver health:

• Proper intake of nutrients : The liver has a demand for nutrients such as protein, carbohydrates, fats, vitamins and minerals. It is recommended to consume protein, carbohydrates and fats in a reasonable amount and eat more fruits and vegetables to ensure that the liver gets adequate nutrition.

• Limit fat and cholesterol intake : A diet high in fat and cholesterol increases the accumulation of fat in the liver, leading to fatty liver. Therefore, it is recommended to limit fat and cholesterol intake and choose low-fat, low-cholesterol foods.

• Increase fiber intake : Dietary fiber helps promote intestinal peristalsis, speed up waste discharge, and prevent constipation and intestinal bacterial infection. Dietary fiber can also help control blood sugar and cholesterol levels. It is recommended to eat more foods rich in dietary fiber, such as whole grains, beans, vegetables and fruits.

• Appropriately increase the intake of vitamins and minerals : The liver needs a certain amount of vitamins and minerals to maintain normal physiological functions. It is recommended to eat more foods rich in antioxidants such as vitamin C, vitamin E, selenium, such as citrus fruits, nuts, fish, etc.

• Diverse diet : Different foods have different nutrients, so it is recommended to have a diverse diet and not to eat a single food to ensure that the liver obtains a variety of nutrients.

Sports rehabilitation

Sports rehabilitation helps to reduce the burden on the liver and enhance the body's immunity and metabolic capacity. Aerobic exercise is recommended, such as brisk walking, jogging, swimming, etc. In addition, excessive fatigue and fatigue should not be avoided, and adequate rest is also an important measure to protect liver health. The recommended aerobic exercise prescription is as follows:

Exercise forms: brisk walking, jogging, swimming, cycling, Tai Chi and other low-intensity exercises

Exercise time: 20-30 minutes each time, can be increased or decreased according to physical condition

Exercise frequency: 4-5 times a week

Exercise intensity: Slightly sweating, heart rate reaching 100-120 beats/minute

Limit alcohol and tobacco intake

Both alcohol and tobacco have a very negative impact on liver health. Excessive drinking can lead to fatty liver and alcoholic hepatitis, and long-term drinking can also lead to serious diseases such as cirrhosis and liver cancer. Therefore, it is recommended to limit alcohol intake to no more than two standard drinks per day for men and no more than one standard drink per day for women. When drinking, you should gradually reduce the amount of alcohol and try to avoid excessive drinking to protect liver health.

Smoking also has a negative impact on liver health, and smokers have twice the risk of liver cancer than non-smokers. In addition, smoking interferes with the metabolic function of the liver, causing the liver to be overloaded. Therefore, it is recommended not to smoke or try to quit smoking to protect the health of the liver and the body.

In short, the liver is one of the most important organs in our body, and protecting the liver is very important for maintaining the overall health of the body. Understanding liver disease, maintaining a healthy diet, exercising moderately, and limiting alcohol and tobacco intake are important measures to protect liver health. I hope everyone can pay attention to liver health, maintain a healthy lifestyle, and let our bodies spend every day healthy and happy.