The Eating Habits of the Vietnamese: A Ticking Time Bomb for Fatty Liver, Cirrhosis, and Liver Cancer

The liver is one of the most important organs in the human body, acting as a “blood purifier” and detoxifier. However, few people realize that daily eating habits can put immense pressure on the liver, leading to serious conditions such as fatty liver, cirrhosis, and even liver cancer. According to statistics from the Ministry of Health, the prevalence of liver disease in Vietnam is rising at an alarming rate, especially among young people. So, what are the causes, and how can we protect our livers? Let’s explore this in the following article.

## Harmful Eating Habits for the Liver

Many of us may not realize that our seemingly harmless daily meals are slowly damaging our livers. Here are some common habits that many Vietnamese people fall victim to:

### Overconsumption of Processed and Fast Food

Fast food, industrial cakes and snacks contain large amounts of trans fats and additives, overloading the liver with continuous processing. According to Associate Professor Dr. Nguyen Thi Lam, former Vice Director of the National Institute of Nutrition, the regular consumption of these foods not only leads to weight gain but also increases the risk of fatty liver.

### Indulgence in Fried and Oily Foods

Crispy fried dishes are a favorite for many, but the oil content can overload the liver. Reusing oil multiple times is especially harmful, as it leads to the accumulation of toxic substances in the body.

### Alcohol Abuse

Alcohol is the number one enemy of the liver. Dr. Tran Van Ky, a public health expert at the Vietnam Food Safety Association, affirms, “Alcohol is the leading cause of liver inflammation, cirrhosis, and cancer.” Even a single glass of beer a day is enough to damage liver cells.

### Moldy Food

Molds produce aflatoxin, an extremely dangerous toxin that can cause liver cancer. Worryingly, many people unknowingly consume moldy nuts and grains.

### Excessive Sugar and Sweet Drink Intake

Fructose in soft drinks and carbonated beverages promotes fat formation in the liver. According to a study published in the Health & Life newspaper, people who consume large amounts of soft drinks have a 50% higher risk of fatty liver than those who don’t.

### High Salt Intake

Salt not only affects blood pressure but also impairs liver function. The liver has to work harder to excrete excess salt from the body.

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## Consequences of Unhealthy Eating

If we don’t change our eating habits, the consequences will arrive sooner than we think:

– Fatty Liver: This is the initial stage when the liver starts accumulating fat. Initially, patients may not experience noticeable symptoms, but over time, they may feel fatigue, fullness, and indigestion. If left untreated, fatty liver can progress to cirrhosis.

– Cirrhosis: Liver cirrhosis occurs when liver cells are severely damaged and cannot regenerate. Cirrhosis not only impairs liver function but also leads to serious complications such as digestive hemorrhage and hepatic coma.

– Liver Cancer: Liver cancer is the most challenging stage to treat. Risk factors include hepatitis B and C, alcohol abuse, and exposure to aflatoxin.

## Healthy Diet to Protect the Liver

To protect the liver, start with small changes in your daily diet:

### Increase Intake of Green Vegetables and Fresh Fruits

Green vegetables like mustard greens, water spinach, and pumpkin are rich in antioxidants, aiding the liver in detoxification. Fruits like oranges, grapefruit, and strawberries are also beneficial due to their vitamin C content.

### Prioritize Whole Grains and Cereals

Brown rice, oatmeal, and black bread are excellent choices instead of refined white flour products.

### Choose Lean Protein Sources

Instead of red meat, incorporate fish, skinless chicken, and tofu into your menu. These provide high-quality protein without overburdening the liver.

### Minimize Alcohol and Sweet Drink Consumption

Every glass of beer or soda is the liver’s “enemy.” Replace them with water or herbal tea.

### Stay Hydrated

Water helps cleanse the body and supports the liver in detoxifying. Aim for about 2 liters of water per day.

### Use Liver-Friendly Herbs

Herbs like artichoke, gallnut, and phyllanthus can help cool and detoxify the liver. However, consult a doctor before including these herbs in your healthcare routine.

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## Advice and Recommendations

Liver protection goes beyond diet and should be combined with a scientific lifestyle:

– Regular Health Check-ups: Monitor liver enzymes and get liver ultrasounds to detect any abnormalities early on.

– Lifestyle Changes: Exercise for at least 30 minutes daily and ensure 7-8 hours of sleep nightly.

– Read Food Labels: Pay attention to nutritional content and avoid products high in sugar, salt, and preservatives.

## Conclusion

The liver is a precious organ, yet it is vulnerable to damage from our unhealthy eating habits. Remember, prevention is always better than cure. Take action today by reflecting on your habits and making necessary changes to protect your liver. A healthy liver is the foundation for a vibrant and energetic life!