The liver is one of the hardest organs in the human body. It detoxifies these harmful substances, helps digestion, stores nutrients, and regulates metabolism.
Despite significant resistance – and even its ability to rebuild – the liver is not destroyable. In fact, many everyday habits, often overlooked, can slowly inflict damage that may eventually lead to serious conditions such as cirrhosis (permanent liver ulcers) or liver failure.
One of the challenges of liver disease is that it can be a silent threat. In its early stages, it may only cause obscure symptoms such as constant fatigue or nausea.
As the injury progresses, more clear symptoms may occur. One of the most recognizable jaundice is where the skin and whites become yellow. While most people associate liver disease with heavy drinking, alcohol is not the only culprit. Here are five common habits that can be quietly damaged by your liver.
1. Drinking too much alcohol
Alcohol is perhaps the most well -known cause of liver damage. When drinking, your liver works to break down alcohol and remove it from your system. But excessive alcohol overshadows the process and causes toxic by -products to make and damage the liver cells.
Alcohol -related liver disease progresses in stages. Initially, fat begins to accumulate in the liver (fatty liver), often without any significant symptoms and if it stops drinking. Continuing drinking can lead to alcoholic hepatitis, where inflammation and scar tissue begin to form because the liver tries to improve itself.
Over time, the wound can become a cirrhosis, where the widespread hardness of the liver affects its ability to function. While it is difficult to reverse cirrhosis, stopping drinking can help prevent further damage.
Even moderate drinking, if stable over the years, can accompany its complications, especially with other risk factors such as obesity or drug use. Experts recommend that you cling to more than 14 units of alcohol per week, including days of alcohol for your liver recovery.
2. The poor diet and unhealthy eating habits
You do not need to drink alcohol to cause liver problems. Fat can be caused in the liver due to unhealthy diet and leads to a disease that is now known as statotics related to metabolic dysfunction (MASLD), formerly known as non -alcoholic fatty liver disease (NAFLD).
Excessive fat in the liver can disrupt its function and over time causes inflammation, scarring and eventually cirrhosis. People who are overweight – especially those who have extra weight around their abdomen – are likely to develop Masld. Other risk factors include hypertension, diabetes and high cholesterol.
Diet plays a big role. Saturated fatty foods, such as red meat, fried foods and processed snacks, can raise cholesterol levels and help accumulate liver fat. Sweet foods and drinks are also a major risk factor. In 2018, one study found that people who consume sweeter drinks than sugar are 40 percent higher than fatty liver disease.
Super -processed foods such as fast food, ready -made meals and added sugar -packed snacks and unhealthy fats also help liver pressure. A large study found that people who eat more processed foods are significantly likely to have liver problems.
On behalf of the flip, eating a balanced and complete diet can help prevent fatty liver disease – and even reverse. Research shows that diets high in vegetables, fruits, whole grains, legumes and fish may reduce liver fat and improve risk factors such as high blood sugar and cholesterol.
Stay hydration is also important. To support your liver’s natural detoxification processes, target about eight glasses of water a day daily.
3. Excessive use of housing
Many people turn to headaches for headaches, muscle pain, or fever, such as paracetamol. While it is generally safe when using the directing, over -consumption – even a little over the recommended dose – can be very dangerous for your liver.
The liver breaks down paracetamol, but in the process, it produces a toxic by -product called NAPQI. Typically, the body neutralizes the Napqi body using a protective substance called glutathione. However, in an over -consumption, glutathione stores are destroyed and allow NAPQI to collect and attack liver cells. This can lead to acute liver failure that can be fatal.
Even over -consumption of small or alcohol paracetamol can increase the risk of serious injury. Always stick to the recommended dose and talk to your doctor if you need to relieve pain regularly.
4. The lack of exercise
An irregular lifestyle is another important risk of liver disease. Physical mobility helps weight gain, insulin resistance, and metabolic dysfunction – all of this can boost fat accumulation in the liver.
The good news is that even if you don’t lose too much weight, exercise can benefit your liver. One study found that only eight weeks of resistance training reduces liver fat by 13 % and improves blood sugar control. Aerobic exercise is also very effective: it has been shown to reduce liver fat and improve insulin sensitivity for 30 minutes, five times a week, for 30 minutes, five times a week.
5. Smoking
Most people associate smoking with lung cancer or heart disease, but many do not know the serious damage to the liver.
Cigarette smoke contains thousands of toxic chemicals that increase the burden of liver because it tries to filter and decompose them. Over time, this can lead to oxidative stress, where unstable molecules (free radicals) damage the liver cells, restricting blood flow and helping cirrhosis.
Smoking also significantly increases the risk of liver cancer. Harmful chemicals in tobacco smoke, including nitrusin, vinyl chloride, tar and 4-aminobifenyl, are all known carcinogens. According to British cancer research, smoking accounts for about 20 % of liver cancer cases in the UK.
Love your liver
The liver is very significant – but not invincible. You can protect it by drinking alcohol in moderation, quitting smoking, taking medication, eating a balanced diet, staying active and holding hydrated.
If you notice symptoms that may indicate liver problems, such as persistent fatigue, nausea or jaundice, do not delay talking to your doctor. The better the liver problems are diagnosed, the better the probability of successful treatment.
Dipa Kamdar is a senior lecturer in pharmacy at the University of Kingston.
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