Liver Health Tips | How To Look After Your Liver

So what about alcohol?
It’s a much enjoyed part of Aussie life for many, but there’s no doubt that drinking too much alcohol can harm your health. In the short-term drinking too much alcohol in one go can cause accidents and falls. In the long-term, excessive alcohol consumption has been linked with cancers of the mouth and throat, breast, bowel and liver. It is also linked with fatty liver and can eventually lead to liver cirrhosis which can be life-threatening and even fatal. CLICK HERE
Older people are more affected by the effects of regularly drinking too much alcohol which can also raise the risk of dementia. And, if  you’re watching your weight, alcohol could be your diet disaster because it’s also calorie-rich (as are some mixers) so you can easily consume more calories than
you realise. Overdoing alcohol can also increase your desire for unhealthy foods and weakens your willpower for healthier choices

 

Making changes to your diet
Thankfully, a healthy diet and lifestyle can help to support liver health. Here’s how:
• Don’t overdo the alcohol. The NHMRC recommended that all Australian adults
should not drink more than two standard drinks a day, avoid binge drinking and
have at least one or two alcohol-free days per week.
• Don’t drink on an empty stomach – this unleashes a rush of alcohol into your
system. Eat with a meal as food in your stomach slows down the rate that alcohol is
released.
• Opt for plenty of antioxidant-rich fruits and vegetables especially brightly-coloured
produce such as spinach, capsicum, sweet potatoes, carrots, mangoes and peaches
– the orange-coloured pigments appear to have an especially positive effect on
liver health helping to protect the liver against free radical damage .
• Enjoy plenty of low glycaemic index (GI) foods. This refers to how quickly a food
affects your blood sugar levels). Low GI foods provide slow release, longer-lasting
energy while high GI foods give you a sugar hit followed by a slump. So, go for
low GI foods such as whole grains and wholemeal foods such as wholegrain
breads, naan, noodles, rice, oats and pulses like red kidney beans, black beans and
chickpeas. High GI carbohydrates include sugar, honey, biscuits, cakes, chocolate,
lollies, fruit juices and ice creams.
• Drink plenty of water to flush out waste products – generally speaking, your urine
should be straw coloured if you are drinking enough water. Any darker and you
need to drink more water.
• Cut the total amount of fat you’re eating. Fat is difficult for the body to break down
and this can stress the liver (signs include nausea, bloating and indigestion). Avoid
fried foods and foods laden with cream or cheese. Choose monounsaturated and
polyunsaturated fats instead (from peanuts, olive oil and oily fish).
• Lose any excess weight you’re carrying to help to take some strain off your liver..