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Love Your Liver: A Guide to Better Liver Health

Writer's picture: Carron HuggettCarron Huggett


Your liver is an amazing organ, performing over 500 essential tasks every single day.


From processing nutrients to fighting infections, your liver works tirelessly to keep you healthy.


With over 100 types of liver diseases, it’s crucial to protect this vital organ. Let’s explore the key risks, causes, and practical steps you can take to ensure your liver stays healthy.

 

 

Your liver is located in the upper right section of your abdomen, beneath your diaphragm, and above your stomach. It's protected by your ribs.


The liver is your largest internal organ. About the size of a football, it's located mainly in the upper right portion of your abdomen, beneath the diaphragm and above your stomach.

The liver is an organ that sits just under the rib cage on the right side of the abdomen.

 

What does the liver look like?

1.      The liver is the largest solid organ in the body.

2.      It's shaped like a wedge or a flattened football.

3.      It's a dark reddish-brown colour.

 

Why Your Liver Deserves Your Attention

Did you know?

 Your liver:

  • Processes digested food and nutrients.

  • Controls blood levels of fats, amino acids, and glucose.

  • Helps fight infections and detoxifies your body.


Despite its resilience, the liver is at risk of damage. Genetic factors, viruses, toxins, and lifestyle choices can all contribute to liver disease. While some risks are beyond your control, many others can be managed with positive lifestyle changes.

 

The Main Causes of Liver Disease


  1. Alcohol

    Regularly exceeding the recommended alcohol limits increases the risk of liver damage, even if you’re not an alcoholic.

    Alcohol breaks down into chemicals that harm liver cells, potentially leading to scarring and cirrhosis.


What to Do: 

Stick to recommended guidelines (14 units of alcohol per week for adults) and give yourself alcohol-free days to allow your liver time to recover.


  1. Excess Body Weight

    Carrying extra weight can lead to fat buildup in the liver, causing metabolic dysfunction-associated steatotic liver disease (MASLD), previously known as Non-Alcoholic Fatty Liver Disease (NAFLD).


What to Do:

 Maintain a healthy weight through balanced eating and regular physical activity to prevent liver damage and support liver repair.


  1. Viral Hepatitis

    Certain viruses, like hepatitis B and C, can cause liver inflammation and damage.


What to Do: 

Get vaccinated against hepatitis B, practice safe hygiene, and avoid risky behaviours like sharing needles or unprotected sex to reduce the risk of infection.

 

Simple Steps to Love Your Liver


Eat a Balanced Diet

A diet rich in fruits, vegetables, lean proteins, whole grains, and healthy fats helps your liver function optimally. Reduce processed foods, sugary drinks, and unhealthy fats.


There are lots of recipes you can make from simple soups and casseroles to warming curries and pasta bakes.



Get Active

Physical activity isn’t just good for your heart and mental health—it also supports liver health.

Aim for at least 150 minutes of moderate exercise every week.

Add activities like brisk walking, swimming, or dancing to your daily routine.




Monitor Your Weight

If you’re overweight, gradual weight loss can reduce liver fat and improve liver function.

Even if you’re at a healthy weight, eating well and staying active prevents potential liver issues.





Drink Responsibly

Track your alcohol intake and avoid binge drinking.

Get support if cutting back on alcohol feels challenging.


Regular Health Checks

If you’re concerned about your liver health, consult your GP for tests like liver fibrosis scans or blood tests. Early detection of liver disease can make treatment more effective.

 

Reversing Damage with Lifestyle Changes

The liver is unique—it can repair itself if damage is caught early!  For instance, people with MASLD can reverse the disease’s progression by improving their diet and becoming more active. Even small changes, like reducing sugar and eating five servings of fruits and vegetables daily, can make a difference.

 

Remember: One Liver, One Life

Taking care of your liver doesn’t mean drastic changes overnight.

Start small:

  • Swap sugary snacks for healthier options.

  • Take a short walk every day.

  • Limit alcohol to weekends or special occasions.


By making these choices, you’re not only supporting your liver but also improving your overall health and energy levels.



For more information visit


Find out if you’re at risk of liver disease by doing completing the simple ‘Love Your Liver’ screener


Let’s love our liver – because it’s the only one we’ve got!




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