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The liver is one of the hardest working organs in the human body. It detoxifies harmful substances, helps in digestion, stores nutrients and regulates metabolism.
Despite its remarkable resilience – and even ability to regenerate – the liver is not indestructible. In fact, many everyday habits, often ignored, can gradually cause damage that can eventually lead to serious conditions like cirrhosis (permanent scarring of the liver) or liver failure.
one of the challenges liver disease That is, it could be a silent threat. In its early stages, it may only cause vague symptoms such as constant fatigue or nausea.
As damage progresses, more obvious signs may appear. One of the most recognizable is jaundice, where the skin and whites of the eyes turn yellow. While most people associate liver disease with heavy drinking, Liquor Is not the only culprit. Here are five common habits that may be silently damaging your liver.
1. Drinking too much alcohol
Alcohol is probably the most well-known cause of liver damage. When you drink alcohol, your liver works to break down the alcohol and clear it from your system. But too much alcohol impairs this process, creating toxic byproducts and damaging liver cells.
Alcohol-related liver disease progresses in stages. First, fat begins to accumulate in the liver (fatty liver), often without any noticeable symptoms and this is reversible if drinking alcohol is stopped. Chronic drinking can lead to alcoholic hepatitis, where inflammation and scar tissue begin to form as the liver attempts to repair itself.
Over time, this scarring can develop into cirrhosis, where widespread hardening of the liver seriously impairs its ability to function. While cirrhosis is difficult to reverse, stopping drinking alcohol can help prevent further damage.
Even moderate alcohol consumption can have adverse effects if continued over several years, especially when combined with other risk factors. obesity Or drug use. Experts recommend drinking no more than 14 units of alcohol per week and including alcohol-free days to give your liver time to recover.
2. Poor diet and unhealthy eating habits
You do not need to drink alcohol if you have liver problems. An unhealthy diet can cause fat to accumulate in the liver, leading to a condition now called metabolic dysfunction-associated steatotic liver disease (MASLD), formerly known as non-alcoholic fatty liver disease (NAFLD).
Excess fat in the liver can impair its function and, over time, lead to inflammation, scarring, and eventually cirrhosis. People who are overweight – especially those who carry excess weight around their belly – are more likely to develop MASLD. Other risk factors include high blood pressure, diabetes and high cholesterol.
Diet plays a huge role. Foods high in saturated fat, such as red meat, fried foods and processed snacks, can increase cholesterol levels and contribute to fat accumulation in the liver. Foods and drinks containing sugar are also a major risk factor. In 2018, a review found that people who consumed the most sugar-sweetened beverages had a 40 percent higher risk of developing fatty liver disease.
Ultra-processed foods such as fast food, ready meals and snacks loaded with added sugar and unhealthy fats also contribute to liver stress. A large study found that people who ate more processed foods were significantly more likely to develop liver problems.
On the other hand, eating balanced, whole foods can help prevent — and even reverse — fatty liver disease. Research shows that a diet rich in vegetables, fruits, whole grains, legumes and fish can reduce liver fat and improve related risk factors such as high blood sugar and cholesterol.
Staying hydrated is also important. Aim to drink about eight glasses of water per day to support your liver’s natural detoxification processes.
3. Excessive use of painkillers
Many people resort to over-the-counter pain relievers such as hangover cure For headache, muscle pain or fever. While generally safe when used as directed, taking too much – even slightly more than the recommended dose – can be extremely dangerous for your liver.
About the author
Deepa Kamdar is a Senior Lecturer in Pharmacy Practice at Kingston University.
This article is republished from Conversation Under Creative Commons license. read the Original article.
The liver breaks down paracetamol, but in the process, produces a toxic by-product called NAPQI. Normally, the body inactivates NAPQI using a protective substance called glutathione. However, in high doses, glutathione stores are depleted, causing NAPQI to accumulate and attack liver cells. This can result in acute liver failure, which can be fatal.
Even small doses, or combining paracetamol with alcohol can increase the risk of serious harm. Always follow the recommended dosage and talk to your doctor if you feel the need for regular pain relief.
4. Lack of exercise
Sedentary lifestyle is another major risk factor for liver disease. Physical inactivity contributes to weight gain, insulin resistance, and metabolic dysfunction – all of which can promote fat accumulation in the liver.
The good news is that exercise can benefit your liver, even if you don’t lose much weight. One study found that just eight weeks of resistance training reduced liver fat by 13 percent and improved blood sugar control. Aerobic exercise is also highly effective: regular brisk walking for 30 minutes five times a week reduces liver fat and improves insulin sensitivity.
5. Smoking
most people join smoking with lung cancer or heart disease, but many do not realize how serious damage it can do to the liver.
Cigarette smoke contains thousands of toxic chemicals that increase the workload of the liver as it tries to filter and break them down. Over time, this can lead to oxidative stress, where unstable molecules (free radicals) damage liver cells, restrict blood flow, and contribute to scarring (cirrhosis).
Smoking also increases its risk to a great extent liver cancerTobacco smoke contains harmful chemicals, including nitrosamines, vinyl chloride, tar, and 4-aminobiphenyl, all known carcinogens, According to Cancer Research UK, around 20 per cent of liver cancer cases in the UK are caused by smoking,
love your liver
The liver is a remarkably strong organ – but it’s not invincible. You can protect yourself by drinking alcohol in moderation, quitting smoking, taking medications responsibly, eating a balanced diet, staying active, and staying hydrated.
If you notice any symptoms that may indicate liver problems, such as persistent fatigue, nausea, or jaundice, don’t delay talking to your doctor. The earlier liver problems are detected, the greater the chance of successful treatment.