World Hepatitis Day: 5 everyday habits to keep your liver healthy

Our liver is a unique organ. It is the body's detoxification powerhouse and metabolic hub, supporting the immune system.

 

Additionally, it possesses a unique regenerative ability. Even if up to 75 per cent of it is damaged or removed, it will regenerate. Beyond detoxification, the liver plays vital roles in managing blood sugar levels, producing proteins for blood clotting, and storing essential vitamins and minerals like vitamins A, D, E, K, and B12, as well as iron and copper.

 

It contains specialised Kupffer cells that act like the body's defense army by engulfing bacteria and other pathogens, helping to fight infections. Despite performing 500 vital functions, the liver remains mostly ignored until serious and irreversible damage has already taken place. 

 

According to the National Library of Medicine, about 1 in every 25 deaths occurs because of liver disease. 

 

Dr Saurabh Argal, Consultant, Gastroenterology and Hepatology, Manipal Hospital Dwarka, New Delhi, lists five everyday habits that can help keep our liver in top shape.

    

1. Maintaining a healthy weight is important for keeping the liver healthy, as obesity can increase the risk of a fatty liver. One should consume a wholesome diet and limit the intake of processed and fried foods as much as possible.

 

2. Indulging in physical activity is one of the best ways to reduce fat stored in the liver, especially in people with non-alcoholic fatty liver disease. Even 30 minutes of exercise (Aerobic and Resistance) every day can make a big difference in the long run. 

 

3. Too much alcohol can lead to inflammation or scarring of the liver (cirrhosis), which can end up in liver failure if left untreated. It is important to remember that no amount of alcohol, no matter how small, is healthy for the body.

 

4. The liver depends on water to filter out toxins efficiently. Dehydration can slow down this process and increase pressure on the liver. It is recommended to drink at least 8 to 10 glasses of water per day.

 

5. The liver regenerates during sleep. It requires 7-9 hours of sleep each night for optimal functioning. Try to keep a consistent sleep pattern and avoid looking at screens or eating heavy meals before bed for better sleep quality.

 

According to Dr Argal, maintaining liver health is not about complex routines but about conscious daily choices. Simple habits can significantly ease the liver’s workload and support its regenerative ability. As global liver disease rates continue to climb, building these practices into everyday life can offer long-term protection. A well-supported liver quietly keeps the rest of the body in balance.

Health