The Liver – The Body’s Unsung Hero
While the heart is often seen as the symbol of life, the liver quietly conducts a host of vital functions, from detoxification to nutrient metabolism, digestion, and hormone regulation. Yet, many only pay attention to their liver health when it’s too late.
The World Health Organization has warned that liver diseases, particularly non-alcoholic fatty liver disease, are on the rise, largely due to unhealthy diets, sedentary lifestyles, and the indiscriminate use of medication. Taking care of our liver is, therefore, not just an option but a priority.
Nutrition for a Happy Liver
“The food you eat every day is either medicine or poison for your liver,” says Associate Professor Dr. Nguyen Thi Lam, former Vice Director of the National Institute of Nutrition, in an interview with Dan Tri newspaper.
According to her, a liver-friendly diet should be rich in fiber, green vegetables, fresh fruits, whole grains, and healthy fats from fish or olive oil. Cruciferous vegetables such as broccoli and spinach, as well as turmeric and garlic, are known to naturally boost the liver’s detoxification enzymes.
On the other hand, fried foods, sugary sodas, red meat, and alcohol are the liver’s worst enemies. Maintaining a healthy diet not only keeps your liver happy but also helps control weight, blood sugar, and cholesterol—all of which directly impact liver health.
Exercise – A Prescription for Liver Health
You don’t have to run marathons or hit the gym every day, but just 30 minutes of brisk walking, cycling, or yoga can work wonders for your liver. According to a study cited by Vietnamnet, which quoted nutrition expert Nguyen Thi Thu Huong from Hanoi University Hospital: “Regular exercise helps reduce fat accumulation in the liver, which is a major cause of fatty liver disease, hepatitis, and eventually cirrhosis.”
Combining a healthy diet with physical activity not only protects your liver but also helps control blood pressure and boosts immunity—something that women over 30 should pay extra attention to.
The Dangers of Self-Medication
Many people make the mistake of self-medicating, taking various “liver detox” products without medical supervision.
“There have been cases of acute liver failure due to the use of unregulated dietary supplements and the excessive use of painkillers and liver tonics containing paracetamol,” warns BSCKI. Tran Ngoc Luu Phuong, Head of the Department of Gastroenterology at Nguyen Tri Phuong Hospital, in an article on ZingNews.
Instead of focusing on occasional “liver detoxes,” we should prioritize daily liver protection through simple, consistent habits—the most sustainable way to care for our livers.
Water – The Simplest Liver Tonic
Drinking enough water not only improves skin health and aids in weight management but also supports the liver’s detoxification process. However, not all waters are created equal.
Experts recommend prioritizing purified water, avoiding bottled mineral water stored in hot environments, and steering clear of water contaminated with heavy metals. Starting your day with a glass of warm water can gently activate your liver after a long night’s rest—a small habit with surprising benefits.
Alcohol – The Further the Better
You don’t need to wait for a holiday or a special occasion to address the topic of alcohol. Many modern women turn to a glass of wine to “drown their sorrows” or relax. But did you know that the liver can only process about one drink per day, and exceeding this limit causes irreversible damage over time?
“Even if you feel healthy, regular liver function tests are essential because liver diseases often progress silently without noticeable symptoms,” advises Master of Science, Dr. Nguyen Ngoc Quang, from the Center for Endoscopy and Digestive Surgery at Bach Mai Hospital, in an interview with VnExpress.
Small Changes, Big Impact
The liver has an incredible capacity for regeneration—if given the chance. That’s why even small daily changes—like adding an extra serving of vegetables, skipping a sugary drink, or taking the stairs instead of the elevator—are acts of self-love and contribute to a healthier you.
Remember, don’t wait until it hurts to take care of yourself. A healthy liver is the foundation for a long and joyful life.
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