However, a balanced diet does not mean that you should eat equal amounts of all of the food groups. For instance, you should focus on eating more whole grains, fruits, and vegetables than you should on eating fats. [2] X Research source A balanced meal often centers around a lean protein and vegetables. For instance, a spinach salad with boneless skinless chicken on top and a piece of whole-wheat bread on the side would be a good balanced meal. Fresh, leafy green vegetables in particular will help replenish your body’s vitamins and minerals. [3] X Expert Source Raj Vuppalanchi, MDAcademic Hepatologist Expert Interview. 28 October 2020.
When purchasing bread and cereals, make sure that they are made with whole grains, as opposed to processed grains. Whole grains contain the parts of the grain that provides fiber for your diet.
For instance, try to avoid choosing sweet or salty snacks whenever possible. Picking a vegetable, whole-grain cracker, or low-fat dairy products will help your liver function much better than a salty potato chip or a candy bar. Focus on eating healthier fats, including vegetable oils and those that are in nuts and fish. These are monounsaturated and polyunsaturated fats. Instead of eating processed sugars, eat fruit. Fruits contain natural sugars that can satiate your sugar cravings in a healthier way. Avoid high fructose corn syrup. [6] X Expert Source Raj Vuppalanchi, MDAcademic Hepatologist Expert Interview. 28 October 2020. Limit how many refined carbohydrates you’re eating. [7] X Expert Source Raj Vuppalanchi, MDAcademic Hepatologist Expert Interview. 28 October 2020.
It is recommended that an adult drink between 9 and 13 cups of water every day, depending on your size and the amount of sweating or activity you are doing. [9] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source
Consult with your doctor about whether you are at a healthy weight and what you can do to maintain a healthy weight. Maintaining a healthy weight typically requires a combination of a healthy diet and exercise.
Alcohol does physical damage to the liver, in extreme cases causing liver cells to die and the liver to swell up and become inflamed.
If you are taking medications, be sure to follow the directions that were supplied with them. Taking more than the recommended amount of certain medications or mixing certain medications with alcohol can cause severe liver damage. Be very careful when taking acetaminophen, including over-the-counter drugs that contain acetaminophen. If you take too much, acetaminophen can cause liver damage. Avoiding using illicit drugs can also help minimize the chance that you use a contaminated needle, which could infect you with a disease that damages the liver, such as hepatitis.
Moderate exercises include walking, mowing your lawn, gardening, and cleaning your house. Intense exercises include running, swimming, biking, or any other activity that causes you to breathe rapidly. This exercise can be spaced out throughout your week in any way that you like.
Talk to your doctor about supplements before taking them. They can give you specific guidance about safe dosage and whether particular supplements are right for you. For example, milk thistle may help your liver detox. It’s a common supplement that is generally safe, but it doesn’t benefit everyone the same way. [15] X Research source Check with your doctor if you’re thinking about taking it. There are a variety of supplements that can actually decrease your liver function. Be especially careful to avoid supplements that contain chaparral, comfrey, or mistletoe, as these can actually be toxic to the liver. Kava kava is a common supplement that can harm the liver in large doses. However, it’s generally safe in small doses. Also avoid vitamin supplements that have very high doses of vitamins, as these will go through the liver and force it to work harder than normal.
Avoiding chemicals includes avoiding smoking, which sends toxins directly into your body and straight to your liver and causes metabolic shifts in the body that decreases your liver’s ability to function. [17] X Research source Part of the function of the liver is to filter out toxic chemicals that are in the body. When you get these chemicals into your body it creates a lot of work for the liver to get them out and they can damage the liver in the process.
Additionally, if you have questions about liver health or whether your diet is supporting your liver health, you can ask your doctor when you are getting your exam. If you have a risk factor for getting infected with a disease that could damage your liver, such as if you are an iv drug user, ask your doctor about vaccines that could help protect you. For instance, there are vaccines that can protect you from getting hepatitis A and B. [18] X Research source
