From digestion and detoxification to cholesterol management, your liver is a multitasking organ that plays a role in almost all vital physiological functions. One of the most dangerous aspects of liver diseases is that most of these conditions are often missed during their onset as the symptoms are not obvious initially.
Though hepatic tissues have some self-healing powers, liver health complications must get diagnosed and addressed at the earliest. However, the consolation is that liver health can be managed with a healthy diet and lifestyle. Periodic liver check-ups also play an important role in liver health management. Happiest Health interacted with experts to list some common lifestyle risk factors that directly affect your liver health.
1. Smoking
Prolonged smoking of cigarettes significantly increases the risk of developing non-alcoholic fatty liver disease (NAFLD), a condition caused due to the accumulation of excess fat in the liver.
Dr Ksheetij Kothari, gastroenterologist at Sahyadri Hospitals, Pune, explains that the toxins and carcinogens present in tobacco smoke including nicotine and carbon monoxide disrupt liver function. Smoking also contributes to liver inflammation and fibrosis leading to severe conditions like cirrhosis and liver cancer.
2. Unregulated diet and supplements
The liver ensures the expulsion of toxins from the body. Ingesting excess toxins leads to tremendous stress and damages the liver. A common source of liver toxicity is the unregulated consumption of diet and nutrient supplements, especially fat-soluble vitamin supplements and other fitness supplements, without consulting doctors. Excess fat-soluble vitamins like vitamin A and D gets stored in the liver tissues and may cause fatty liver disease.
Dr Kothari explains that when vitamin A levels are too high, the liver’s capacity to metabolise and eliminate toxins becomes impaired. Prolonged or excessive intake of vitamin A can ultimately lead to vitamin A hepatotoxicity and liver dysfunction. Experts recommend relying on natural supplements that are part of your daily diet to avoid liver damage.
3. Alcohol consumption
Prolonged alcohol abuse leads to the inflammation and scarring of liver tissue, affecting its ability to function effectively.
Excess intake of alcohol, which is metabolised by the liver, can lead to alcoholic fatty liver disease, alcoholic hepatitis, and ultimately, cirrhosis, explains Prof. Dr Tom Cherian, senior liver specialist and transplant surgeon at Manipal Hospital, Vijayawada, Andhra Pradesh and founder of the South Asian Liver Institute.
According to a study, drinking alcohol outside mealtimes and drinking different types of alcoholic beverages at the same time increase the risk of developing alcohol-induced liver damage.
4. Sugary and carbonated drinks
“Regular consumption of high-sugar sweets and beverages can lead to non-alcoholic fatty liver disease,” says Dr Cherian. Sugary soft drinks and diet sodas contain large amounts of added sugar in the form of fructose that can overload your liver, he adds. He recommends limiting the intake of sugary drinks and prioritising water for hydration.
Regular soft drinks and fruit drinks are the major sources of high-fructose corn syrup (HFCS) or sugar. According to an article published in the World Journal of Gastroenterology, consuming soft drinks can increase the prevalence of NAFLD independent of metabolic syndrome.
5. Sharing needles
Dr Kothari highlights the risks associated with getting an unsterile tattoo, particularly the increased risk of contracting hepatitis C, a viral infection that affects the liver. Hepatitis C may spread by getting a tattoo with contaminated equipment or unsterilised needles.
Dr Cherian says that hepatitis B and C are blood-borne diseases that can spread using contaminated needles. He adds that if needles or razor blades in places like tattoo parlours and barber shops are used on someone with Hepatitis C, they need to be sterilised or discarded immediately after usage as they can transmit the viral condition to the next customer.
6. Low water intake
Water helps remove toxins and the liver relies on sufficient fluids to perform its functions effectively. Dr Krishanu Banik, consultant gastroenterologist at Fortis Anandpur, Kolkata, stresses that drinking enough fluids to avoid dehydration improves liver function.
This helps blood flow smoothly through the liver, allowing for effective filtration of toxins such as alcohol and other chemicals. If dehydrated, the liver’s ability to eliminate waste from the body is compromised.
7. Late, heavy dinners
Dr Cherian explains that eating heavy meals late at night and sleeping soon after can lead to issues such as fatty liver disease. When food is not fully digested before sleep, fat accumulates in the liver, damaging it over time. He recommends having lighter meals at night and allowing a gap of at least two to three hours before bedtime to improve liver health.
