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A Key to Liver Health- Active Lifestyles

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The Importance of the Liver

The liver has many vital functions in our body, so it may be easier to answer the question ‘what doesn’t the liver do?’. As a multi-tasking organ, the liver has approximately 600 functions, such as getting rid of toxins in the blood, helping the body’s detox system, and producing bile for the absorption of fats and fat-soluble vitamins A, D, E, and K and allowing it to flow into the intestine

Related: Advance Liver Health: A Healthy Diet and Weight Management

One of the essential features of the liver is having a remarkable capacity to regenerate without any loss of function. But in some cases, if the liver experiences too many problems, damage can be permanent. However, liver issues in adults can be prevented by paying attention to the diet and physical conditions apart from congenital liver diseases.

Weight Management and Liver Health

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Many people don’t think about their liver until they have a problem, but in most cases, the liver is overburdened because of a toxic lifestyle and diet. Due to this, the liver can be ineffective at digesting and breaking down fats and cause weight gain, especially around the belly, heaviness, and fatigue. The relationship between weight and liver disease is complex. Maintaining a healthy weight is one of the most important things you can do for yourself. Keeping an ideal weight with a healthy lifestyle is crucial for a healthy liver.

Ideal Weight and Optimal Kidney Health

Recent studies show that maintaining weight loss and exercise among overweight patients with liver disease leads to long-term improvements in liver enzymes and quality of life.  The ideal body weight range determines whether your weight is proportional to your height and gender.

Discover Your Ideal Weight, Measure Your Body Mass Index (BMI)

The ideal body weight is one indicator of overall health. BMI  is calculated using a person’s height and weight. BMI is not a perfect and precise approach to assess body composition or weight loss requirements, but it’s a good starting point for most people. To learn your ideal body weight, you can use BMI to detect your weight range.

These days you can easily find a BMI calculator online, but you can still do it yourself using the method below:

  1. Formula: weight (lb) / [height (in)]2 x 703. Calculate BMI by dividing weight in pounds (lbs) by height in inches (in) squared and multiplying by a conversion factor of 703.
  2. Example: Weight = 150 lbs, Height = 5’5” (65″)
  3. Calculation: 150 ÷ (65 x 65) x 703 = 24.96

 

BMI  Weight range
BMI < 18.5 Underweight 
18.5 < BMI < 24.9 Healthy weight 
25 < BMI < 29.9 Over-weight 
BMI > 30 Obesity

Some studies prove that the accumulation of fat is highly connected to certain liver diseases; Non-alcohol related fatty liver disease (NAFLD) is an example of such. 

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Fatty deposits accumulated over time can harm the liver and prevent it from functioning correctly.

Obese people or people with unhealthy diets are more prone to develop NAFLD. In addition, obesity can also worsen the damage caused by other liver diseases, like alcohol-related liver disease, and reduce the efficiency of diagnosis.

There are many ways to improve liver health, but people with liver disease or at-risk groups should change their lifestyles first. 

Ways to improve liver health:

  • Processed foods should be limited or avoided. 
  • Keep an eye on your meat and dairy intake. 
  • Reduce stress.
  • Reduce alcohol consumption.
  • Do regular exercise.
  • Avoid eating out.
  • Consume leafy green vegetables.

In addition to essential changes in diet, doing regular exercise is extremely important for reaching  ideal weight and having a healthy liver. An active lifestyle reduces the stress level in the liver and improves oxygen delivery to it.

Reducing Liver Stress

It is well known that stress has a harmful impact on both the mind and the body. A lot of negative stress can exhaust you mentally, emotionally, and physically. Also, there is a variety of studies available about the effects of stress on liver disease

Exercising and having an active lifestyle is one of the most effective ways for keeping healthy, including stress management. Exercise reduces stress on the liver, increases energy levels, and helps prevent obesity which is a high risk factor for liver disease. By adding daily short walks or any other sports and exercise as a hobby to your life, you can change your habits and sedentary lifestyle and ensure that your liver and many other organs are much healthier than before.

Improve Oxygen Delivery to The Liver

Blood from two large blood vessels provides oxygen and nutrients to the liver. The liver receives roughly half of its oxygen supply from oxygen-rich blood, which comes from the heart. Inadequate blood flow into or out of the liver is the most common cause of liver blood vessel (vascular) diseases. During exercise, muscles work hard, breathing and heart rate increase, and more oxygen is drawn into the bloodstream so that oxygen-rich blood reaches your liver.

The Know How: Reach Ideal Weight and Maintain It

weight management

The way to reach  ideal weight will be possible with some significant lifestyle changes. Foremost, a combination of a realistic,healthy diet with regular exercise will bring you closer to your goals step by step. When you reach your ideal weight, you can maintain your healthy weight with this new lifestyle.

Ways to reach your ideal weight for liver health:

  • Limit simple carbohydrate-rich foods, and saturated fats.
  • Limit sugar intake.
  • Drink plenty of water.
  • Limit alcohol.
  • Exercise regularly.
  • Motivate yourself.
  • Check your food portions.
  • Get enough sleep.

How long does it take for the liver functions to develop positively when you start losing weight? 

According to studies, decreasing 15% of your weight improves liver enzymes, which is linked to a reduction in liver inflammation caused by excess fat. A healthy goal is to drop 10% of your total body weight, although even a 3–5% loss can help your liver. 

Listen to your body’s voice today

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