Protecting Liver Health -
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You are now leaving AARP. org and going to a website that is not operated by AARP. A different privacy policy and terms of service will apply. Go to Series Main Page. Your liver deserves more love than you might realize. This hard-working organ performs more than vital functions, from aiding in digestion and storing important vitamins including A, D, E, K and B12 to cleansing your bloodstream of toxins and illness-causing bacteria.
AARP Membership. Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP The Magazine. Join Now. In the past, viral hepatitis was the leading cause of liver disease, but rates are declining.
On the flip side, non-alcoholic fatty liver disease NAFLD and alcohol-related liver damage are on the rise. About 25 percent of American adults and 75 percent of those who are overweight now have NAFLD.
This condition is characterized by a buildup of fat in the liver. Older individuals with NAFLD are also more apt to progress to cirrhosis, the most serious type of scarring. In fact, some of these supplements can harm the liver, cause liver failure and even death in severe cases.
On a more positive note, people who have too much fat in their liver or even mild scarring fibrosis can completely reverse the damage if they take action, Rustgi says.
The following steps can go a long way toward avoiding liver damage or helping your liver heal. Try to eat less saturated fat — especially from red and processed meat — and more plant-based foods , according to research from the journal Nutrients.
He says the same eating patterns that lower your risk of heart disease and type 2 diabetes also promote liver health. Privacy Policy. Because NAFLD is so closely connected to obesity, losing weight is perhaps the most important way to prevent this condition, Lim says. Losing just 7 to 10 percent of your starting weight should translate to a significant reduction in liver fat content, liver inflammation and scarring fibrosis.
Forget fad diets, which only work in the short term. Target Optical. Although the exact mechanism is not understood, fructose may induce the body to form and store more fat .
Research has linked exercise to lower risk of liver disease, and studies have found that people with NAFLD who engage in aerobic or resistance exercise for about 45 minutes three times a week can reduce their fatty liver by 20 to 30 percent within 12 weeks.
Get instant access to members-only products and hundreds of discounts, a free second membership, and a subscription to AARP the Magazine. Limiting your alcohol intake is also important for liver health, especially if you have alcohol-related liver disease, Mansouri says. Whether you like a little buzz or prefer to stick with decaf, know that coffee consumption has been associated with a decreased risk of advanced fatty liver disease and even liver cancer, Mansouri says.
Research suggests up to around three to four cups a day can be protective. A few supplements, such as milk thistle, might have anti-inflammatory effects on the liver, but no good data supports their use, Rustgi says.
In fact, about 20 percent of cases of hepatotoxicity in the U. stem from herbal and dietary supplements. Barbara Brody is a New York-based freelance writer who specializes in health and wellness.
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Enrollment Guide Step-by-Step Tool for First-Timers. Prescription Drugs 9 Biggest Changes Under New Rx Law. Medicare FAQs Quick Answers to Your Top Questions. The authors suggest that all types of coffee link to lower risks of chronic liver disease and its complications, though ground coffee had the largest effect among decaffeinated coffee types.
They suggest 3—4 cups daily offered the maximal protective effect and that the protective effect may occur due to more than one active ingredient. Another study from associates coffee with lower liver stiffness.
Regular, long-term coffee consumption may also have a protective effect on liver enzyme levels in people with and without liver disease and people with chronic alcohol consumption.
Consuming oatmeal is an easy way to add fiber to the diet. Fiber is an important tool for digestion, and the specific fibers in oats may be especially helpful for the liver. Oats and oatmeal are high in compounds called beta-glucans. As one study reports, beta-glucans are very biologically active in the body.
They help modulate the immune system and fight inflammation , and may help reduce the risk of diabetes and obesity. The review also notes that beta-glucans from oats may help reduce the amount of fat in the livers of mice, which could also help protect the liver.
However, more clinical studies are necessary to confirm this benefit in humans. People looking to add oats or oatmeal to their diet should look for whole oats or steel-cut oats rather than instant oatmeal. Instant oatmeal may contain fillers such as flour or sugars, which will not be as beneficial for the body.
A research review highlights research that associates moderate green tea consumption with lower levels of two enzymes: alanine aminotransferase ALT and aspartate aminotransferase AST. Both enzymes may increase due to liver injury. In rare cases, green tea extract may cause an increase in these enzymes or of acute liver injury.
In these cases, stopping green tea extract consumption typically induced liver recovery. A systematic review suggests that green tea effects may depend on the health status of the individual, offering moderate benefits to people with nonalcoholic fatty liver disease NAFLD but increasing liver enzymes in people without NAFLD.
A randomized clinical trial found that milligrams mg of garlic powder over 15 weeks significantly improved fat-build ups and comorbidity risk in people with NAFLD. A population study of adults in China suggests that raw garlic consumption may also reduce the risk of liver cancer.
According to a systematic review from , garlic supplementation may also lower AST levels but does not impact ALT levels. However, they highlight that more research is necessary to confirm this effect.
Many dark berries — including blueberries , raspberries , and cranberries — contain antioxidants called polyphenols , which may help protect the liver from damage. Several animal studies have investigated the effect of berries on the liver. For example, a study suggests that blueberry and cranberry polyphenols reduced liver damage in rats.
A study suggests that blueberries reduced liver fibrosis in rats, lowering the rate of liver weight gain and liver enzyme activity.
A study also suggests that blueberries may help to manage age-related liver disease and dysfunction in rats. However, further research is necessary to determine the effect of berry polyphenols on the liver in humans. A study suggests a compound in grape skin and seeds alleviates symptoms of severe liver problems in rats, including liver enlargement, inflammation, and fat buildups.
Eating whole, seeded grapes is a simple way to add these compounds to the diet. A grape seed extract supplement may also provide antioxidants. Grapefruit contains two primary antioxidants: naringin and naringenin. These may help protect the liver from injury by reducing inflammation and protecting the liver cells.
A study suggests that naringin may protect against alcohol-induced liver steatosis by reducing oxidative stress. However, some medications can interact with grapefruit, so people should check with a doctor before adding grapefruit or grapefruit juice to their diet.
The fruit and juice of the prickly pear may also be beneficial to liver health. A article suggests that prickly pear extracts show beneficial effects on the liver in animal studies. However, more research is necessary to determine the bioactive compound that causes these effects, the most appropriate dose, and whether the effects apply to human models.
A review associates plant-based diets with a lower risk of NAFLD and liver fat content. Plant foods they group as healthful include:. Consuming fatty fish and fish oil supplements may help reduce the impact of conditions such as NAFLD.
A population-based cohort study also associates regular fish oil supplementation with lower risks of liver cancer. Fatty fish is rich in omega-3 fatty acids, which are the good fats that help reduce inflammation.
These fats may be especially helpful in the liver, as they appear to prevent the buildup of excess fats and maintain enzyme levels in the liver. Eating nuts may be another simple way to keep the liver healthy and protect against NAFLD. Nuts generally contain unsaturated fatty acids, vitamin E , and antioxidants.
These compounds may help prevent NAFLD and reduce inflammation and oxidative stress. Eating too much fat is not good for the liver, but some fats may help it. A study suggests olive oil, as part of the Mediterranean diet , may help reduce oxidative stress and improve liver function.
This is due to the high content of unsaturated fatty acids in the oil. In general, doctors will recommend a balanced diet for overall health. However, there are also some foods and food groups that the liver may find harder to process.
These include:. No individual foods can prevent or cure liver cancer.
The Protecting Liver Health way to Lived liver Amazon Shoes Sale is to Protectin it, Protectng Protecting Liver Health all possible. Here are 13 tried and true ways to have a healthy liver! SMA Rockville, MD: Substance Abuse and Mental Health Services Administration,p. June 24, What is Liver Disease? How Many People Have Liver Disease? If your liver is Protecting Liver Health a well-balanced diet can Protecting Liver Health Protceting risk Liveg developing Natural weight loss types of liver disease Hezlth the future. If you have liver disease eating a good, balanced Hfalth is essential to Protfcting Protecting Liver Health and a healthy Healrh. You might also need to change the food you eat depending on:. If you have already been given dietary advice you should not make changes without first talking to your consultant or dietitian. If you have a liver condition, there are some special considerations you may need to make in your diet to stay nutritionally well andto help to manage your condition. Some of these are specific to certain liver diseases, others relate to how advanced your liver disease is.
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