The liver is our largest internal organ and acts as a powerhouse, carrying out over 500 essential functions daily. It plays a vital role in filtering blood, producing bile for digestion, processing nutrients, and regulating metabolism.
This remarkable organ aids in blood clotting, maintains fluid levels, and excretes cholesterol, hormones, drugs, and bilirubin. Essentially, if the liver isn’t working well, your overall health is likely to suffer. And it’s important to note that poor liver function isn’t just tied to heavy drinking; your risks could be greater than you realize.
“Many people associate liver disease mainly with alcohol,” says Philip Newsome, a hepatologist at King’s College London and a clinical advisor to the British Liver Trust. “However, they might not know that poor diets, lack of exercise, being overweight, and carrying excess fat around the abdomen could indicate fat accumulation in the liver, raising the risk of various issues.”
According to the British Liver Trust, liver disease is the only major condition with ever-increasing death rates, having quadrupled in the last 50 years. One common condition is metabolic dysfunction-associated steatotic liver disease, previously known as non-alcoholic fatty liver disease. This chronic ailment can impact anyone but is most prevalent among middle-aged individuals.
“Liver damage doesn’t occur overnight or after a single weekend of excessive drinking. It builds up over many years,” explains Sarah Di Lorenzo, a clinical nutritionist in Sydney focusing on diet-related health issues. “Even though the liver is quite resilient, it has limits and problems you may have caused in younger years might not show until later in life.”
If left untreated, it could lead to liver cancer or failure for some individuals. If you’re carrying excess abdominal fat or have type 2 diabetes, which are additional risk factors, it’s wise to consult your doctor for blood tests. The encouraging news is that the British Liver Trust believes that nine out of ten cases could be avoided with better liver care.
A noticeable rise in middle-aged patients showing early signs of liver damage prompted Di Lorenzo to write her new book, The Liver Repair Plan. In it, she discusses methods to regenerate the liver and even reverse inflammation in those with metabolic dysfunction-associated steatotic liver disease.
The liver’s ability to recover is impressive. “Its self-repair capabilities are incredible,” Di Lorenzo remarks. “However, this ability declines with age, so it’s crucial to start caring for your liver sooner rather than later.” Here are some of her suggestions.
Reduce alcohol consumption
The British Liver Trust states that there’s no such thing as a completely safe level of alcohol intake concerning liver health. The more alcohol you consume, the tougher it is for your liver to process it. “The liver uses an enzyme, alcohol dehydrogenase, to break down the ethanol in alcohol into acetaldehyde,” explains Di Lorenzo. “Then, another enzyme converts acetaldehyde into acetate, which eventually leaves the body as carbon dioxide. It’s quite a taxing job.”
Both moderate and binge drinking can lead to liver inflammation, which, over time, can cause scarring or cirrhosis. “The older you get, the higher your risks because your liver metabolizes substances more slowly,” Di Lorenzo adds. “If you drink excessively, consider cutting back.”
Enjoy 3-4 cups of coffee daily
Research from the University of Southampton and Edinburgh suggests that drinking black coffee can lower your risk of liver disease. They tracked almost 500,000 coffee drinkers against those who avoided it.
Over a span of more than a decade, findings indicated that coffee drinkers had a 21% reduced risk of chronic liver disease and a 49% lower risk of dying from it. The optimal benefits appeared to come from consuming 3-4 cups a day.
“Coffee is excellent for liver health as it helps prevent fat accumulation and increases antioxidants that protect the liver from damage,” Di Lorenzo notes. “This is fantastic news for coffee lovers like me.”
Lose weight
If you have excess body fat, especially around the abdomen, losing weight is essential. “There’s a direct correlation between weight and fatty liver disease,” states Di Lorenzo. “Overeating contributes to fat accumulation in the body and liver.”
Researchers from Boston University found that losing 7-10% of body weight—around 10-20 pounds for someone weighing 14 stone—can reverse liver damage in some overweight individuals.
Additionally, Professor Newsome has found promising results with weight-loss drugs containing semaglutide, which appear to improve advanced fatty liver disease caused by fat build-up and inflammation.
Avoid liver detox supplements
The market for liver detox supplements is thriving, featuring ingredients like milk thistle, artichoke extract, and turmeric. While it may be tempting to consider these as liver healing options, they often aren’t worth the cost. The British Liver Trust advises against using any supplements without consulting a doctor, as many might cause more harm than good.
Despite popular belief, milk thistle lacks substantial evidence supporting its efficacy and could have adverse effects, particularly for individuals with pre-existing liver conditions. “Any detox claims concerning the liver are generally a waste of money,” Di Lorenzo says. “The best way to detox is by avoiding processed foods, excess sugar, and alcohol.”
Consider vitamin D supplementation
Professor Newsome maintains that the one supplement to consider, especially from late September to April, is vitamin D. “I’m quite cautious about supplements for liver health, except for vitamin D,” he remarks. A large study indicated that people with low vitamin D levels were at a heightened risk for liver disease and scarring.
Another study found that vitamin D supplements could help reduce liver inflammation. Di Lorenzo notes, “Those with chronic liver disease often show vitamin D deficiency. It’s crucial for both liver and overall health.”
Increase physical activity
Any type of exercise benefits liver health. “Walking for just 15 minutes 3-4 times a day is a great start,” says Newsome. A study involving around 91,000 individuals in the UK revealed a clear link: the more steps taken daily, the lesser the risk of developing fatty liver disease. Each additional 1,000 steps (or about 10 minutes of walking) correlated with a 12% lower risk of liver disease.
Walking post-meal can be even more beneficial. “Liver disease is associated with inflammation, which can escalate due to elevated blood glucose,” Di Lorenzo comments. “After eating, blood sugar levels rise, and walking can help counteract that.” Just 2-3 minutes of brisk walking can be better for liver health than sitting right after a meal.
Skip DIY liver function tests
There are many DIY liver function tests available online, but the British Liver Trust does not endorse any home tests, except for the free NHS hepatitis C test. Home tests often can’t accurately detect liver conditions, so it’s best to consult your GP or medical professional if you have concerns. You may be referred for a FibroScan test, which assesses liver stiffness—an indicator of health but not a diagnosis on its own.
The British Liver Trust offers free FibroScans through its Love Your Liver roadshow. If you prefer a private option, liver wellness consultations are available at specific clinics.
