Your liver plays an essential role in the digestive process. You must follow healthy lifestyle practices to keep the liver and the entire digestive system healthy. Bring small changes in your lifestyle every day to strike a balanced and healthy life.
Let’s look at some of the best healthy lifestyle practices for a healthy liver.
Eating healthy is the key to healthy liver
The first step to ensure a healthy liver is to eat healthily. Consume a fiber-rich diet to keep the entire digestive system healthy. Fiber-rich diet act as a natural cleanser. Consume lentils, beans, carrots, potatoes, bell pepper, berries, apples, bananas, and other high fiber diet options to boost your health. Broccoli, celery, squash, artichokes are the best vegetable options that are high in fiber and contribute to a healthy liver. Grab a handful of healthy snacks like nuts and seeds rather than binging on deep-fried and high-calorie food.
Too much caffeine (tea and coffee) causes dehydration in the body. Therefore, drink lots of healthy fruit and vegetable juices to boost your digestive and immune system as well. Also, do not forget to drink 7-8 glasses of water every day.
You must take the proper vaccinations against Hepatitis A and B. Contaminated food and unprotected sexual intercourse are the respective causes of hepatitis A and B. It is wiser to take preventive measures by getting vaccinated. These vaccinations will immune your liver against the infections.
As we all know that smoking is highly injurious to health, it has a bad impact on the liver as well. According to doctors, smoking increases the chances of liver cancer. Hence, give up on smoking to get rid of any health complications. (Also Read: Pathophysiology of Smoking and Heart Attack)
Limiting Alcohol Consumption
Frequent and heavy alcohol consumption damages the liver cells. Consuming alcohol every day makes a person more prone to jaundice, liver cirrhosis, and even liver failure. Having alcohol along with medicine or immediately after medicine causes serious liver damage. Therefore, it is better to limit alcohol consumption, to keep all these complications away. To maintain a healthy liver either limit the alcohol consumption or practice abstinence. If sudden alcohol abstinence seems difficult, gradually cut down the consumption. Alcohol abstinence along with healthy eating habits can do wonders for your health.(Also Read: How does alcohol affect Crohn’s Disease? )
Always wash your hands thoroughly with soap every time you use the washroom, before eating or cooking food. It minimizes the risks of catching any bacterial or viral disease that can affect the liver. Refrain from sharing things that you use for personal hygiene such as a razor, nail cutter, etc.
Keep obesity at bay
Obesity increases the risks of developing fatty liver disease (non-alcoholic). Excess deposition of fat in the liver is called fatty liver disease. It may even lead to inflammation of the liver. Shedding the extra kilos from the body also helps in getting rid of the fatty liver. Therefore, it is important to maintain the correct bodyweight to keep away any obesity-related liver complications. Exercise regularly and maintain an active lifestyle.
Yoga for a healthy liver
Performing yoga every day rejuvenates both mind and body. There are some yoga exercises that have wonderful effects in boosting liver health. Following yoga exercises on a regular basis will ensure you a healthy liver and a healthy body.
Let’s know in detail about these yoga poses:
- Kapalbhati Pranayam:
This Pranayam brings your focus on the breathing. It is also known as yoga skull shining breathing. Kapalbhati greatly improves the liver condition. This pranayama proves quite effective in curing people suffering from hepatitis, liver cirrhosis and other liver problems.
How to do Kapalbhati Pranayama?:
- Sit in a cross-legged position on a plain surface.
- Take a deep breath and breath out with force through the nostrils only
- Be mindful while breathing, especially exhaling
- Practice this yoga exercise every day for 10-15 minutes
- Dhanurasana or Bow Pose:
This asana boosts liver strength. It reduces fat deposition in the liver. Excess liver fat is burnt while performing dhanurasana.
How to do Dhanurasana?:
- Lie down on your stomach. Lift your legs and the trunk simultaneously.
- Now, try to hold your ankles with the hands.
- Hold this pose for a few seconds
- Gradually and slowly release the pose
- Do this yoga exercise for 5-10 minutes in the beginning
- Boat Pose or Naukasana
This easy asana is very effective in improving liver health. Naukasana strengthens the liver and flushes the toxic elements out of the body. It also aids in curing serious liver issues.
How to do Naukasana?:
- Lie down on your back.
- Lift your arms and the lower body, keeping the hips firm.
- Hold this posture for a few seconds.
- Release the pose slowly and lie down on your back again.
- Repeat the activity.
- Do this yoga exercise for 5-10 minutes
Incorporate all the above-mentioned lifestyle practices into your routine life. These practices will ensure that your liver stays fit. Take good care of your liver so that it can take care of your digestive system.