However, the habit of eating a lot of fat, alcohol and being less active can overload the liver. Experts recommend that taking the initiative to take care of your liver at home is necessary to maintain long-term health.
First, drink enough water every day. Water helps the liver excrete toxins through urine and sweat. On average, an adult should drink 1.5 - 2 liters of water/day.
Second, supplement foods rich in antioxidants. Green vegetables, citrus fruits, berries are rich in vitamin C and flavonoids, which help reduce oxidative stress in the liver. A diet rich in antioxidants helps the liver function more effectively in neutralizing free radicals, says Dr. Michael Rutledge, a nutritionist at Harvard Medical School (USA).
Third, limit alcohol and processed foods. These are the two leading culprits of fatty liver, hepatitis and cirrhosis. Just cutting down on alcohol consumption by 50% per week has helped reduce the great burden on the liver.
Fourth, maintain physical activity. Brisk walking, yoga or swimming not only help control weight but also improve blood circulation through the liver, promoting detoxification.
Fifth, get enough sleep. Research published in the Journal of Hepatology (2021) shows that poor quality sleep is directly related to the risk of fatty liver and metabolic disorders.
According to experts, simple but sustainable lifestyle changes are the golden key to natural liver detoxification. If you have chronic liver disease, people should consult a doctor before applying any measures.
