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 health. Broccoli, celery, squash, artichokes are the best vegetables that are high in fiber and contribute to a healthy liver. Grab a handful of healthy snacks like nuts and seeds rather than eating fried food. So, you should have more almonds, cashew, walnuts, pistachio, seeds, etc to keep your liver healthy.
Too much caffeine causes dehydration in the body. Thus, you must limit the consumption of tea and coffee. And, drink lots of healthy fruit and vegetable juices to boost your digestive and immunity. Also, do not forget to drink 7-8 glasses of water every day. Keeping yourself hydrated is essential to keep the liver healthy.
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 against diseases that can harm your liver. These vaccinations will immune your liver against the infections.
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)
Avoid medicines that can harm liver
Prolonged use of cholesterol drugs and pain killers can have adverse effects on your liver. Acetaminophen (when consumed excessively) is one such painkiller that can aggravate the liver damage
Use protection during sexual intercourse
Having unprotected sex adds up to the risk of contracting Hepatitis B and C. Thus, always practice safe sex to stay away from these liver diseases.
Limiting Alcohol Consumption
Frequent and heavy alcohol consumption damages the liver cells. Excess alcohol makes a person more prone to jaundice, liver cirrhosis, and liver failure. Having alcohol along with medicine or immediately after medicine causes serious liver damage. Therefore, it is better to limit alcohol consumption. It will keep all these liver-related complications away. To maintain a healthy liver, it best to practice abstinence from alcohol. If sudden alcohol abstinence seems difficult, gradually cut down the consumption. Alcohol abstinence along with healthy eating habits can do wonders in keeping your liver healthy. (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 cause liver disease. Refrain from sharing things that you use for personal hygiene such as a razor, nail cutter, etc. These hygiene practices will minimize the risk of catching liver-related problems.
Keep obesity at bay
Obesity increases the risks of developing the 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 also helps in getting rid of the fatty liver. Therefore, it is important to maintain the correct bodyweight to keep away liver complications. Exercise regularly and maintain an active lifestyle for a healthy liver .
Yoga for a healthy liver
Yoga rejuvenates both mind and body. There are yoga exercises that have wonderful effects in boosting liver health. Yoga exercises on a regular basis will ensure a healthy liver.
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.
- 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 NaukasanaThis easy asana is very effective in improving liver health. Naukasana strengthens the liver and flushes the toxic elements out of the body. It also cures 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. So, take good care of your liver so that it can take care of your digestive system.