1. Have alcohol-free days- One of the liver’s functions is to remove toxic chemicals such as alcohol by-products from the body. While the liver has some ability to repair damage, there are limitations. Drinking too much on a regular basis will eventually impede functioning of the liver, leaving it vulnerable to permanent damage.
2. Calculate your units- Many people I see underestimate how many alcohol units they drink. Wines and beers vary in strength and are stronger than in the past – the average wine has increased from nine per cent alcohol in the 1970s to 12.5 per cent today
3. Ditch dangerous myths- One misleading belief is that only alcoholics get alcohol-related liver disease. Some people who drink just a little more than the recommended limits will succumb.
4. Cut back on fat- Around one in five adults are thought to have a build-up of fatty deposits in the liver, also known as fatty liver disease, that’s unrelated to alcohol. Both a high-fat diet and being overweight or obese are major risk factors so avoid fatty foods, such as pastries, biscuits, cakes, butter, confectionery and fatty meats, in favour of lean meat, fish, wholegrains and fruit and veg. Alcohol or diet alone can lead to fatty liver disease, but a combination of the two will further increase your risk
5. Measure your waist- Excess fat around your middle is more dangerous than fat elsewhere as it can reduce the liver’s sensitivity to the hormone insulin, increasing the likelihood of diabetes, which can lead to fatty liver disease. Women with a waist above 80cm (31.5in) are at greater risk.
6. Know your numbers- Other risk factors for a fatty liver include high cholesterol, high blood pressure and type 2 diabetes, and while these conditions are more common in overweight people, they still affect a number of slim people, too.
7. Be risk aware- Women are more susceptible to alcohol-related liver disease than men.
8. Do regular exercise- Being active helps to combat the build-up of fatty deposits in the liver.
9. Get your holiday jabs- If you’re travelling to the Middle East, Asia, Africa, or Central or South America, check with a travel clinic, offered by most NHS GP surgeries, if you need vaccinations for hepatitis A or B. Hepatitis A is caught from contaminated food or water.
10. Protect yourself- Contrary to popular belief, blood-borne hepatitis B and C infection (there is no vaccination for the latter at present) aren’t confined to intravenous drug users. Hepatitis B is many times more infectious than HIV.
11. Get tested if necessary- See your GP for a blood test if any of the viral hepatitis risks apply to you or present or past sexual partners. If you had a blood transfusion in the UK before 1991, or at any time in a country that doesn’t screen blood for viral hepatitis, you may be at risk.
12. Be symptom-smart- While many of the acute symptoms of liver disease – pain under the lower right hand side of your ribs, nausea, diarrhoea or jaundice – are difficult to ignore, chronic symptoms such as tiredness, nausea, lack of energy and loss of appetite, are less dramatic and can apply to a number of condition.
13. Don’t do DIY tests- Beware of home pinprick or urine tests designed to spot signs of liver damage as they don’t give the full picture and, worse still, may give false reassurance.
14. Avoid extremes- Occasional ‘detoxes’, where you follow an extreme diet and only drink water or juices, can’t compensate for an unhealthy lifestyle the rest of the time. The best way to keep your liver in good condition is to drink alcohol moderately and eat a healthy diet in the long-term.
15. Herbal help- In an analysis of 19 studies at the University of Zurich, milk thistle was found to be significantly more effective at reducing death from liver cirrhosis than a placebo.
0 comments:
Post a Comment