When most of us think of liver health, the first thing that comes to mind is alcohol. How many times have you heard someone (or yourself) say: “I need to take a break from drinking for my liver’s sake”? But alcohol is not the only thing that can have a scathing effect on your liver’s well-being this holiday season.
What you eat, certain non-alcoholic drinks, and your weight all play an important part in keeping your liver in tip-top condition. Did you know your liver is one of your body’s most important and complex organs? According to Johns Hopkins Medicine, your liver performs over 500 vital functions. It’s not one to ignore.
The good news? Keeping your liver in mind and making better decisions is not that complicated. The bad news? You do have to cut down on the alcohol… and a lot of other things.
Let’s take a look at some simple ways you can take care of your liver this party season:
1. Stay Hydrated: Why Water is Your Liver’s Best Friend
Top of the liver’s to-do list is to cleanse the blood circulating in your body, remove toxins, store vitamins and minerals, and turn nutrients into energy. Staying hydrated is vital for your liver to perform these functions at an optimal level. Dehydration can hinder the liver’s ability to properly detoxify your body, which can lead to a myriad of complications.
Every time you’re feeling thirsty, make sure water is the first thing you grab before anything else. Always ensure that wherever you are, you have water close by. Most importantly, stay hydrated when you’re drinking alcohol.
2. Eat Smart: Balance Indulgence with Nutrition
The festive season has developed a “weight-gain period” reputation, mostly because we tend to eat a lot more (junk, but delicious junk!) in a short space of time. Now, we’re not saying you need to deprive yourself completely (it’s a good-time season, after all), but try your best to stick to a balanced diet.
This means avoiding fried food, junk food, and high-sugar (particularly refined sugar) items. These tend to lead to weight gain, and being overweight or obese significantly increases your risk of developing liver disease.
Maintain a balance of fibre (fruit, vegetables, whole-grain bread, rice, and certain cereals), meat (red meat—in moderation, though), dairy, and ‘good’ fats like nuts, seeds, and fish.
3. Limit Alcohol: Protect Your Liver from Scars
Overconsumption of alcohol can scar your liver, and it’s a leading risk factor for several liver-related health conditions. According to the Addiction Center, chronic alcohol abuse damages liver cells over time, which leads to serious conditions like cirrhosis and fatty liver disease. Even a single binge-drinking session places immense pressure on your liver.
READ MORE: Your Guide to Drinking Less During the Holidays
Speak to your doctor to find out what amount of alcohol is safe for you. You might even be surprised if they recommend abstaining altogether. If you’re going to be drinking anyway, remain mindful and keep your consumption in moderation.
Remember: Eight or more drinks a week is generally considered heavy drinking for women, and for men, it’s even higher. Set limits for yourself and try not to exceed them.
4. Exercise Regularly: Keep the Festive Gains at Bay
While it might seem like a bit of a mission, try to stay active throughout your holiday—wherever you are. Exercise helps maintain a healthy weight, which is critical because being overweight is a major risk factor for liver disease.
READ MORE: How To Pack on Muscle Over the Holidays
You don’t need to hit the gym every day. Activities like swimming, jogging, or even walking can make a difference. Just aim to move more than you sit. Your liver will thank you.
5. Practice Safe Sex: Your Liver Will Thank You
Yes, safe sex is also important for your liver! Hepatitis B and C, which can be transmitted through unprotected sex, can become chronic conditions that eventually destroy your liver.
Interestingly, TIME reports that the most common birthday is September 9th. What does this tell us? There’s a lot of action happening in December. Stay safe and protect yourself by practising safe sex this festive season.
This article originally appeared on Women’s Health SA
