The liver is one of the largest and most important organs in our body. It has roles that include filtering toxins from the blood, producing bile to digest fat, and storing glucose for energy.

However, the liver is also vulnerable to damage from various factors such as alcohol, drugs, viruses, and poor lifestyle choices. In this article, we will discuss eight unhealthy habits that can harm your liver and increase the risk of liver diseases.

1. Excessive Alcohol Consumption

Alcohol is metabolized by the liver, but heavy drinking over time can damage liver cells and lead to inflammation and scarring. This condition, known as alcoholic liver disease, can progress from fatty liver, through alcoholic hepatitis, to cirrhosis.

Cirrhosis is a severe and irreversible liver damage that can cause symptoms like jaundice, ascites, hepatic encephalopathy, and liver cancer. The risk of liver disease increases with the amount and frequency of alcohol consumption.

For example, men who drink more than 3-4 drinks per day, or 14 drinks per week, and women who drink more than 2-3 drinks per day, or 7 drinks per week, have a higher risk of liver disease. To protect your liver, limit your alcohol intake or quit drinking altogether if you have a history of alcohol abuse or liver disease.

2. Overeating and Obesity

Obesity is a major risk factor for many chronic diseases, including nonalcoholic fatty liver disease (NAFLD). NAFLD is a condition where excess fat accumulates in the liver, impairing its function and causing inflammation and damage.

NAFLD can progress to nonalcoholic steatohepatitis (NASH), which is a more severe form of liver disease that can lead to cirrhosis and liver failure. The exact mechanism of how obesity causes NAFLD/NASH is not clear, but it appears to involve insulin resistance, oxidative stress, and inflammation.

To reduce the risk of liver disease, maintain a healthy weight through diet and exercise, and avoid overeating and binge eating.

3. Smoking cigarettes

Smoking cigarettes is a well-known risk factor for lung cancer and other respiratory diseases. However, smoking is also linked to liver cancer, liver fibrosis, and fatty liver disease.

Smoking may contribute to liver disease by causing oxidative stress, inflammation, and DNA damage in liver cells. Smoking can also impair the liver’s ability to break down drugs and other toxins, increasing their toxicity and liver damage. To protect your liver and overall health, quit smoking or avoid exposure to secondhand smoke.

4. High Consumption of Processed and Fried Foods

Processed and fried foods are often high in unhealthy fats, refined carbohydrates, salt, and additives that can harm your liver and overall health.

A diet rich in these foods can increase the risk of obesity, NAFLD, insulin resistance, and liver inflammation. Moreover, some fried foods contain harmful compounds, such as acrylamide and heterocyclic amines, that can damage liver cells and increase the risk of liver cancer.

To promote liver health, choose whole, unprocessed foods, rich in fiber, vitamins, and minerals, and limit your consumption of processed and fried foods.

5. Poor Hygiene and Sanitation

Viruses and bacteria that cause hepatitis A, B, and C can spread through contaminated food, water, blood, and body fluids. Hepatitis viruses can also survive on surfaces, such as razors, toothbrushes, and needles, and can infect people who share them.

Poor personal hygiene, including not washing hands properly after using the bathroom or changing diapers, can increase the risk of hepatitis transmission. To prevent hepatitis infections and protect your liver, practice good hygiene habits, avoid sharing personal items, and get vaccinated for hepatitis A and B if you are at risk.

6. Overuse of Medications and Supplements

Medications and supplements are designed to help us treat or prevent diseases, but they can also cause liver damage if overused or misused.

Many drugs, including pain relievers, antihistamines, and statins, can have adverse effects on the liver, especially if taken in high doses, for a long time, or in combination with other drugs. Some supplements, such as herbal remedies, can also interact with medications and cause liver injury.

To avoid liver damage from medications and supplements, always follow the recommended dosage and duration, read the labels and warnings, and consult your doctor or pharmacist if you have concerns.

7. Ignoring the Symptoms of Liver Disease

The liver is a resilient organ that can repair itself to some extent, but it also has limits. If the liver is constantly exposed to toxins, inflammation, and damage, it may not be able to recover fully, leading to irreversible liver disease.

Some of the early symptoms of liver disease include fatigue, abdominal pain, nausea, vomiting, jaundice, and dark urine. If you experience these symptoms, it is essential to see a doctor and get a liver function test, which can assess the level of liver enzymes, bilirubin, and other markers of liver health.

Early detection and treatment of liver disease can improve the prognosis and quality of life.

8. Lack of Sleep and Chronic Stress

Sleep and stress play essential roles in maintaining physical and mental health. However, chronic sleep deprivation and stress can also impact liver function and increase the risk of liver disease.

Sleep deprivation can disrupt the circadian rhythm, impair insulin sensitivity, and cause inflammation and oxidative stress in the liver. Chronic stress can activate the hypothalamic-pituitary-adrenal axis, leading to increased cortisol secretion, which can impair liver function and promote fat accumulation in the liver.

To promote liver health, it is essential to get enough restorative sleep and manage stress through relaxation techniques, social support, and counseling.

Conclusion

The liver is a vital organ that deserves our attention and care.

By avoiding the eight unhealthy habits listed above and adopting healthy habits, such as a balanced diet, regular exercise, good hygiene, and stress management, we can protect our liver and prevent liver disease.