The liver is an integral organ responsible for many functions within the body. It helps break down fats, process carbohydrates and proteins for metabolism and produce substances essential for blood clotting.
Excessive alcohol use can lead to multiple liver problems, including alcoholic hepatitis, fatty liver disease and cirrhosis.
1. Avoid alcoholic beverages
Alcohol is an alcohol derivative found in numerous food and beverages, such as beer, hard cider, malt liquor, wine and distilled spirits (liquor). While moderate consumption of alcoholic beverages may not cause health issues, excessive intake may do just that.
If your alcohol intake is concerning you, consult with a physician or therapist who can guide your decisions for best health. Perhaps changing habits altogether or cutting down might be necessary.
Set yourself a limit for how much alcohol you drink each day or week and stick with it. Also consider scheduling alcohol-free days each week so as to give your body time off from taking in alcohol-laden drinks.
So often we get trapped into social situations where alcohol is present and find ourselves drinking more than we intended or needed to. Look for alternative activities to replace these alcohol-centered pursuits such as exercise, social gatherings or learning new skills.
Understand your safe alcohol limit based on your blood alcohol concentration, which should be determined by a professional and written down so you can monitor it each day.
Avoid drinking in situations that are hazardous, such as driving while intoxicated and engaging in potentially risky activities like drinking games, shots or sculling races designed to get you drunk quickly.
2. Eat a healthy diet
One effective way of lowering your risk of liver damage from alcohol consumption is through maintaining a nutritious diet, consisting of a variety of whole-foods while restricting intake of processed products.
Processed foods tend to be loaded with saturated fats, added salt and sugar as well as being lacking in fibre and essential nutrients.
Eating a well-balanced diet that includes plenty of fruits and vegetables, lean meats and fish, whole grains and dairy products is key for overall good health. Sugary and fat rich foods should be limited as too much can contribute to obesity and heart disease issues.
Exercise regularly as another way of lowering the risk of liver damage and maintaining an ideal weight. Doing this will also enhance overall fitness.
Maintaining physical fitness will also help reduce any associated stress levels and boost energy levels and mood.
Exercise regimen. Choose activities such as brisk walking, cycling, swimming and running to keep yourself moving regularly and challenge your muscles.
Limit your sodium and salt consumption in your diet, as too much salt can increase the risk of high blood pressure and other heart-related disorders. Aim to consume no more than 5 grams per day – roughly equivalent to one teaspoon.
3. Exercise regularly
Exercise can not only benefit your body and mind, but it’s also an effective way to relieve stress. Exercise may reduce the risk of many health conditions like heart disease, cancer, diabetes and high blood pressure while increasing energy levels, decreasing anxiety/depression levels, improving sleep patterns and elevating mood.
If you need guidance in selecting an exercise regimen that’s tailored specifically to you, speak to a medical provider. They may give recommendations based on factors like your age, physical condition and past health history.
As a general guideline, experts recommend exercising at least 30 minutes every five days of the week. If this seems daunting or you simply don’t have enough time for an intensive routine, break it into shorter 10-minute sessions on most days instead.
Even when you feel tired or worn-down, exercise remains important – your muscles and heart will thank you!
Finding activities you find enjoyable is also crucial for health and wellness. This may mean something as simple as taking 15 to 20 minute walks several times each week or engaging in more demanding pursuits like gym classes or marathon training.
Regular exercise can be an invaluable way to decrease your risk of liver damage from alcohol. Exercise can lower cholesterol and blood sugar levels while improving energy and increasing resilience against stress. Furthermore, regular physical activity strengthens immunity systems while making us less vulnerable to illness.
4. Manage your weight
Your weight is one of the key determinants in your risk for liver disease, so maintaining a healthy weight will decrease your chance of nonalcoholic fatty liver disease or other forms of liver ailments like hepatitis.
If you are obese, speak to your physician about creating a weight-loss plan. An excessive amount of body fat forces your liver to work harder than necessary and may damage its organ.
To prevent fat from building up in your body, reduce intake of foods rich in saturated fats (like meat, dairy products and butter) while opting for fresh fruits and vegetables, whole grains and lean proteins in your diet instead.
Get more active to help improve the functionality of your liver and regulate blood sugar levels while lowering cholesterol. Exercise also provides many other health benefits for you as it strengthens muscles that support it, such as increased joint mobility.
Limit your alcohol intake and avoid binging on drinks on any one day for best results. Do not exceed 14 units weekly of alcohol intake.
Apart from alcohol consumption, other causes of cirrhosis include obesity and smoking. People who smoke are more likely to develop cirrhosis than nonsmokers; smoking also increases your risk of death from this typically fatal disease.
5. Get enough sleep
One of the best ways to lower your risk of liver damage from alcohol consumption is getting enough sleep – most adults need 7-8 hours each night.
Sleep can help your body recharge from its daily activities and enhance both mood and energy levels. Furthermore, adequate restorative rest can enhance memory retention and learning capacities.
As you sleep, your brain undergoes many processes designed to heal your body by repairing tissues and building energy stores. At various points during this stage, there may be light sleep, deep sleep or rapid eye movement (REM) sleep stages.
Sleep deficit has been linked with numerous health conditions, including depression and heart disease. Furthermore, insufficient rest may also increase your risk of accidents like drowsy driving.
If you’re experiencing difficulty sleeping, try employing some simple strategies to enhance its quality. Start by setting alarms for both bedtime and wakeup every day, even on weekends.
As soon as you go to bed and rise at the same time each night, your internal clock becomes set, helping regulate your sleep cycle and helping you to fall asleep more quickly and enjoy longer, higher quality slumber.
Avoid caffeine and alcohol late in the day as these substances can interfere with sleep. Furthermore, eating heavy meals or snacks just before bedtime could hinder your ability to fall asleep easily and remain asleep throughout the night.
6. Manage your stress
Alcohol may be a depressant, but that doesn’t have to be a negative experience. Enjoy some beverages from time to time as long as they don’t negatively affect you or those around you; take note of your own well-being and the health of those around you, too. Should something arise that requires sobriety instead, seek medical advice first, then conduct your own research based on that advice if needed – research which could bring about health improvements you have long desired! For additional tips and tricks check out: Keep Your Liver Healthy: Tips For Staying Ahead and What Can Be Done About it?