There’s an unsung hero in your body, quietly working behind the scenes every single day. It doesn’t ask for much, yet it does so much. It’s powerful, tireless, and essential for life – and that hero is your liver. Let’s take a moment to talk about this incredible organ and why you should start paying more attention to its health.
The liver, being the largest gland in the body, plays a vital role in performing many complex functions essential for living. A healthy liver doesn’t just process nutrients – it also helps keep your brain functioning well. It’s safe to call the liver “the ultimate multitasker” because of how many amazing and complex things it does every single day.
Even though you can’t see your liver because it’s hidden under the rib cage, if it could talk, you’d be amazed at how hard it works. Day in and day out, it processes everything you eat and drink, turning it into energy and nutrients, while also eliminating toxins. That’s how much love the liver has for your body.
The state of your liver is a major factor in the overall quality of your life. When liver function is compromised, everything slows down. But the good news is: with the right diet and lifestyle, liver disease can often be managed or even prevented. That’s why good nutrition is non-negotiable.
The liver may not communicate with words, but when you eat healthy, it feels great and silently tells you, “You’re doing a great job.” How does it say that? By functioning efficiently and keeping you energized, focused, and strong. But if you neglect your dietary and lifestyle habits, the liver becomes defenseless. Wondering what puts the liver under attack? Here’s the list:
- Heavy alcohol consumption,
- Frequent intake of fried and fatty foods,
- High sodium diets, and
- Poor physical activity.
These habits overwhelm the liver and make it harder for it to protect and detoxify your body.
It’s not too late to take better care of your liver. A few mindful changes can solidify and promote a healthy relationship with this essential organ. Ready to start showing your liver some love?
- Be sure to have the right quality and quantity of nutrients on your plate: striking a balance by incorporating a variety of healthy meals and drinks needed in your daily diet will help your liver function properly and also be healthy. Remember, you need to incorporate all the classes of foods to strike that balance. The overall picture of your diet is very important. Ask yourself, am I getting things right with my dietary lifestyle? If the answer is No or unsure, it is advisable you contact your dietitian for more professional guidance and support.
- Prioritise having a healthy weight: not to scare you, but certain liver diseases are connected to having fatty build up in the liver over time which can pose danger to its capacity to function as it should. However, an individual is more likely to experience this if your diet is unhealthy or being overweight or obese. Finding a balance between your energy input and expenditure will go a long way. All you need to do is find that equilibrium. There are various dietary trends and patterns people hop on to achieve this. But bear in mind, it is not one size fits all. Dietary management should be individualised.
- Fruity veggie never gets out of style: Fruits and vegetables are so therapeutic. Ensure to aim for at least 3-5 servings of these daily. The good thing is that you can have them in different ways, such as taking them as a whole, making them into juice, smoothies, a punch, using them as a base in making your meals and a lot more. Have you had any serving today? If yes, well done, and if no, this is a reminder to get some and nourish your liver.
- Adopt a healthy lifestyle habit: Quit smoking, exercise for at least 30 minutes daily for a start, get enough rest aiming for 7-8 hours of sleep, cut down on highly processed and refined foods as they would do you no good.
Remember all you have to do is to be friendly with and cooperative with your liver and yes your liver will smile and commend you. On a final note, be accountable to yourself. Consult a registered dietitian to help you through your journey in achieving your dietary goals.
Maduabuchi Precious (RDN).
