In my career as a doctor, I have encountered many cases that seem incredible, but none of the most impressive are those who have been drinking alcohol for a long time and still have normal liver function. There was a middle-aged man who had been drinking for decades. In general, long-term alcohol consumption can seriously damage liver health, leading to problems such as hepatitis or cirrhosis. Surprisingly, however, his liver function tests were surprisingly good and his liver remained healthy.
When I first met, I was very curious about this situation. After careful questioning and a series of tests, we found that this patient has several key things to do in his daily life, and these habits may be the secret to his liver's health. Not only did this give me a deeper understanding of the liver's powerful resilience and self-healing capabilities, but it also reminded me that even when life habits seem unhealthy, proper adjustments and remedies can still have unexpected positive effects.
Maintain a balanced diet
Maintaining a balanced diet is essential when it comes to maintaining liver health. A healthy diet can significantly reduce the risk of liver disease, especially for those who are used to drinking alcohol. First of all, you need to make sure that your diet contains enough high-quality protein. Protein is an essential element for repairing and regenerating liver cells. High-quality protein sources include lean meats, fish, legumes, and low-fat dairy products. Not only do these foods provide essential amino acids, but they also help reduce the burden on the liver. Next, increasing your intake of fiber-rich foods is also crucial. Fiber can help lower blood cholesterol levels and promote gut health, indirectly reducing the work of the liver. Fiber-rich foods include whole grains, vegetables, and fruits. In addition, food intake that is high in fat and sugar should be limited. These foods will increase the burden on the liver and encourage the liver to accumulate excessive fat, which can cause problems such as fatty liver. The focus of a healthy diet should be on a balanced intake and avoiding excessive amounts of greasy and sweet foods. Finally, it is also very important to consume foods that are rich in antioxidants. Antioxidants can help fight free radicals produced by alcohol consumption and protect liver cells from damage. Such foods include berries, nuts, green leafy vegetables, and foods rich in vitamins C and E.
Exercise in moderation
Moderate exercise is another key factor in maintaining liver health, especially for regular drinkers, physical activity can significantly improve liver function and help reduce the burden on the liver. Regular physical exercise can promote blood circulation and accelerate the excretion of metabolic wastes, thereby reducing the detoxification pressure on the liver. First and foremost, aerobic exercise is an effective way to improve liver health. Activities such as brisk walking, jogging, swimming or cycling can increase heart rate, increase blood circulation, and accelerate fat burning to prevent fat accumulation in the liver. At least 150 minutes of moderate-intensity aerobic activity per week is recommended by most health guidelines. Secondly, strength training is also essential for maintaining liver health. By strengthening muscles, not only can the basal metabolic rate be increased, but it can also help regulate blood sugar levels and reduce the metabolic burden on the liver. Strength training, such as lifting weights or using resistance bands, at least twice a week, can significantly improve liver health. In addition, gentle stretching exercises such as yoga and tai chi are also great for liver health. Not only do these exercises help improve flexibility and balance, but they also reduce stress, which indirectly reduces stress on the liver.
Proper drinking habits
It is especially important to develop the right drinking habits when discussing how to maintain liver health while also drinking alcohol for a long time. Drinking responsibly and responsibly will not only reduce damage to the liver, but it will also help maintain overall health.
First and foremost, it's important to control how often and how much you drink. Health guidance recommends that men should not exceed two standard alcoholic beverages per day and women no more than one drink. "One glass" here usually refers to 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of spirits. Secondly, the timing of drinking is also crucial. Alcohol consumption should be avoided on an empty stomach because alcohol enters the bloodstream directly on an empty stomach and is quickly absorbed, putting a heavier burden on the liver. It is best to drink alcohol after meals as food can help ease the rate of absorption of alcohol, mitigating its direct effects on the liver. In addition, the type of alcohol you choose when drinking alcohol is also important. Low-alcohol alcohol is relatively less damaging to the liver than high-alcohol alcohol. At the same time, avoid alcohols that contain high amounts of additives and processing chemicals that may increase the liver's detoxification burden. Finally, it is important to have regular liver function tests. This can not only help assess the effects of alcohol on the liver, but also detect potential liver disease problems early. With regular check-ups, even long-term drinkers can better manage their health.