10 Tips for a Healthy Liver

One way to keep your liver healthy is by getting vaccinated for viral liver infections such as Hepatitis A and B. The Department of Hepato-pancreato-biliary and Transplant Surgery at Singapore General Hospital shares more tips for a healthy liver.

Dr Lee Ser Yee, S enior Consultant, Department of Hepato-pancreato-biliary and Transplant Surgery, Singapore General Hospital (SGH), a member of the SingHealth group shares 10 ways to keep your liver healthy.

Limit your alcohol intake and drink in moderation
Our liver can only process or break down a small amount of alcohol every hour. Beyond this, it can damage the liver cells and lead to inflammation and scarring (cirrhosis).

For this reason, men should limit their alcohol intake to two standard drinks a day while women should only have one.

A standard drink is equivalent to:

• one ordinary beer
• one small glass of wine or
• a small shot of whiskey
• Regular exercise and have an active lifestyle
• Regular exercise is key to a healthy liver. Exercise decreases stress on the liver, increases energy levels and helps to prevent obesity – a risk factor for liver disease. Aim for a total of 150 minutes of exercise, such as brisk walking or swimming per week.

Have a balanced and healthy diet: Less fatty foods and more fibre
High levels of fat in the blood (hyperlipidaemia) and high levels of cholesterol (hypercholesterolaemia) are common causes of fatty liver disease.

Reduce the amount of saturated fats, transfats and hydrogenated fats in your diet.

Saturated fats are found in deep fried foods, red meats and dairy products. Trans and hydrogenated fats are found in processed foods. The liver stores excess dietary fat and fat buildup can eventually bring on fatty liver disease.

Eat more high-fibre foods such as fruits and vegetables and whole grains. For proteins, choose more fish, white meat, beans and nuts and cut down on red meat.

Watch your body weight

Obesity, particularly, abdominal or central obesity, is a major risk factor for developing fatty liver disease. Together with a balanced diet and regular exercise, a healthy weight can be achieved and maintained.

Aim for the ideal body mass index (BMI) target. The healthy cut-off values recommended for Singaporeans are between 18.5 and 22.9.

Get vaccinated

Get vaccinated against hepatitis A and B, both viral liver infections. Hepatitis A is contracted from contaminated food and water- avoid raw or contaminated seafood or shellfish. Hepatitis B can be contracted through sexual contact, contaminated blood and needles. If you choose not to get vaccinated against hepatitis B, practice safer sex. Talk to your family doctor about these vaccinations.

Read more on https://www.healthxchange.sg/digestive-system/liver/tips-healthy-liver