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The second largest organ in the body, liver plays a crucial role in digestion, so taking care of it is absolutely essential. Raising awareness about the same and different liver-related diseasesWorld Liver Day is celebrated on April 19 every year.

According to Dr. Ashutosh Niranjan, Dean and Professor, General Surgery, International Institute of Medical Sciences, Noida, “The liver is responsible for performing the most crucial functions related to digestion, immunity, storage of absorbed nutrients, excretion and metabolism. Keeping your liver in good shape is key to preventing liver disease.

The liver, however, does not show immediate signs and symptoms of deterioration unless it is severely damaged. Thus, it is necessary to consult an expert in case of nausea, vomiting, pain in the upper abdomen, and jaundice symptomssaid the expert.

Speaking of common factors impairing liver health, Dr. Vinoda Kumary, Deputy Chief Medical Officer of Jindal Naturecure Institute, added, “For most people, it does not work optimally because it is overloaded with environmental toxins and food. Poor lifestyles, unhealthy eating habits and presence of hazardous substances pesticides and heavy metals in food are factors responsible for overloading our liver.

Here are some safe and effective habits that will keep your liver healthy, according to Dr. Kumary.

Have a diet respectful of the liver and intestines

Your the diet must be balanced, healthy and must contain nutrients that promote gut and liver health. “A 6% reduction in body weight can reduce fat levels in your liver by up to 40%, taking a massive load off the body’s detoxifying organ,” the expert said.

“Maintain an ideal weight, avoid processed foods, addictive beverages like alcohol and caffeine, and eat more whole foods, like fruits, vegetables, whole grains, sprouts, seeds, nuts, and beans. Drink 3 to 4 liters of water, as this promotes good digestion and helps the lymphatic system to function optimally.

Your diet should be balanced and healthy and should contain nutrients that support gut and liver health. (Source: Getty Images/Thinkstock)

Try intermittent fasting

“Once you have revised your diet, you can try intermittent fasting once a week,” she suggested. She added that during fasts, liver cells produce a protein that helps improve sugar metabolism and reduce fat levels. Fasting also promotes autophagy, which is when healthy cells in the body eat unhealthy cells, thereby promoting cellular detoxification.

Use Supplements Strategically

“Certain supplements have been shown to support liver health by reducing inflammation, protecting the body from injury from toxins or chemicals, stimulating bile production, and more,” said the Dr Kumary. She also suggested having buttermilk as it has anti-inflammatory properties and antioxidant Properties. “Studies have shown that it helps regenerate liver cells and protects them from damage caused by harmful substances like acetaminophen and alcohol. It also increases levels of glutathione, which is a powerful antioxidant that fights free radical damage.

Likewise, turmeric protects the liver from damage by reducing oxidative stress and increasing glutathione production. It also stimulates the production of bile, responsible for the digestion of fats in our small intestine.

liver health yoga Yoga asanas provide several benefits, one of which is detoxification. (Source: Getty Images/Thinkstock)

Sweating session

There are two ways to get rid of toxins in your body. According to Dr. Kumary, the first method is to improve the functioning of the liver and the second is to make them sweat. The skin is the largest organ in our body and sweat is the most effective way to eliminate toxins from your system.

Yoga

Yoga offers several benefits, one of which is detoxification. With twist variations and proper alignment, you can significantly improve digestion and detoxify your liver, which will help remove toxins from your body. She suggested performing Marichyasana as it is “very effective in massaging the internal organs and promoting optimal function.”

Additionally, Dr. Niranjan asked to take special care if you have Hepatitis B and C by avoiding unnecessary sharing of toothbrushes, razors, needles and other personal care items. “Follow the prescribed medication routine and get vaccinated against hepatitis A and B,” he said.

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