Drink warm lemon water in the morning: A cup of warm lemon water mixed in the morning not only helps hydrate but also supports the liver's bile production process - necessary to break down fat and eliminate waste.
According to research published in 2023 in the Journal of Nutrition & Metabolism ( Canada), flavonoids in lemon peel and juice, especially eriocitrin, have strong antioxidant effects and protect the liver from oxidative stress, helping to reduce liver enzyme levels ALT and AST in people with mild to moderate fatty liver.
How to use: Squeeze half a lemon into 250ml of warm water, drink 20 minutes before breakfast. Do not give it a road. People with sensitive stomachs should eat them after snacking.
Eat plenty of green vegetables containing antioxidants: Green vegetables, especially those such as broccoli, kale, spinach, contain glucosinolates - compounds that help increase detoxification enzymes in the liver such as glutathione S-transferase.
A report from the American Institute for Cancer Research (AICR) said that the group of people who consume at least 5 servings of cruciferous vegetables per week have significantly improved liver function after 8 weeks, especially in eliminating chemical toxins from drugs and food.
These vegetables also provide folate, vitamin C, vitamin E - all of which are involved in the process of protecting liver cells from free radical damage.
Suggestion: Steep, boil or lightly stir-fry with olive oil. Eat at lunch and dinner, combine many vegetable colors to increase effectiveness.
Increase light exercise in the morning: Exercise is not only good for the heart but also promotes blood circulation through the liver and increases the activity of the lymphatic system, helping to transport toxins out of cells and to the liver for treatment.
According to the latest recommendation from the World Health Organization (WHO), just 30 minutes of brisk walking or yoga every morning can reduce fat accumulation in the liver and improve insulin sensitivity, thereby reducing the risk of non-alcoholic fatty liver and hepatitis.
People who exercise lightly in the early morning have better liver circadian rhythm, a stable detoxification enzyme production cycle and the ability to process toxins 18% faster than the sedentary group.
Walk outdoors, stretch, take a deep breath or practice yoga 20-30 minutes early in the morning before breakfast.
