Although living conditions have improved significantly nowadays, many people's health is increasingly becoming a problem. As people are always busy with work, their lifestyle and dietary habits tend to become poor. So, what things can harm the liver? Let me explain it to you all!
"Excessive consumption of rich and fatty foods" not only brings great gustatory pleasure but also some unexpected troubles, with fatty liver being one of them. With an incidence rate of 20%-30%, fatty liver has surged to become the most common liver disease in our country (viral hepatitis has been pushed to second place). What is concerning is that many people are completely unaware of liver lesions. Even if fatty liver is detected during a physical exam, it is often dismissed due to the lack of symptoms. What harm can fatty liver actually bring? If the liver becomes "fatty," can it be resolved just by dieting and exercising? The reporter interviewed Professor Zhong Bihui, Deputy Director of the Hepatology Branch of the Guangdong Medical Association and Deputy Director of the Department of Gastroenterology at the First Affiliated Hospital of Sun Yat-sen University, on these questions.
Do you have a fatty liver?
Fatty liver is a clinical syndrome characterized by excessive fat deposition in the liver. In healthy individuals, the liver's fat content accounts for about 5% of its total weight. When the fat weight exceeds 5% of the liver's weight, it is considered fatty liver; exceeding 15% is moderate fatty liver, and exceeding 30% is severe fatty liver. The fat in fatty liver does not, as people might imagine, wrap around the surface of the liver, but rather fills the liver cells, a condition known as hepatic steatosis. Therefore, too much fat can damage liver cells, gradually leading to cirrhosis and even liver cancer.
"Sharing the same illness" is common
Zhong Bihui introduced that the Health Examination Center of the Huangpu Branch of the First Affiliated Hospital of Sun Yat-sen University once conducted a survey on 3,433 examinees and found that over 800 had fatty liver, a prevalence rate as high as 26%. It is common for many people in the same unit to be diagnosed with fatty liver, which colleagues jokingly call "sharing the same illness." Zhong Bihui warns that fatty liver is a lifestyle disease, and those who are sedentary, have frequent social engagements, and have irregular schedules are most susceptible to it. She suggests you check if the following risk factors for fatty liver apply to you.
Frequent consumption of large amounts of meat or excessive intake of starches and sugars;
Long-term and heavy alcohol consumption;
A sedentary lifestyle with very little exercise;
Obesity, diabetes, hyperlipidemia;
Liver damage caused by certain factors such as viral hepatitis, medications, etc.
Those不幸ly diagnosed with fatty liver must be vigilant and start to regulate and treat it; those who have not developed fatty liver should also take preventive measures and quickly change their unhealthy lifestyles. Only in this way can you stay away from fatty liver.
Fatty liver patients are prone to "high three"
The onset of fatty liver is insidious. Mild or even moderate fatty liver has no obvious clinical symptoms. Severe fatty liver can present with fatigue, loss of appetite, nausea, abdominal bloating, and dull pain in the liver area, which can also be easily overlooked. Therefore, fatty liver is mostly discovered accidentally during a B-ultrasound examination as part of a physical checkup. Zhong Bihui points out: "After getting a health report, a considerable number of patients do not take fatty liver seriously, thinking it is not a real disease and does not require treatment. In fact, fatty liver is not an independent disease; it is often accompanied by other metabolic abnormalities. If fatty liver is not controlled for a long time, it not only leads to liver damage, causing cirrhosis or even liver cancer, but also affects the patient's blood sugar, blood lipids, and other metabolism. The incidence of high blood sugar, hyperlipidemia, and hypertension in fatty liver patients is significantly higher than in the general population, which can ultimately lead to or accelerate the occurrence and progression of cardiovascular and cerebrovascular diseases such as diabetes, coronary heart disease, and stroke."
It can be said that fatty liver is a window to systemic lipid metabolism disorders. According to data released in 2010, 45% of fatty liver patients have metabolic syndrome (abdominal obesity, elevated blood pressure, abnormal blood sugar, dyslipidemia, etc.). In addition, patients with fatty liver often have insulin resistance and glucose metabolism disorders, often being in a state of hyperglycemia. Therefore, fatty liver has become a high-risk factor for type 2 diabetes.
The "six-character" principle: "Diet, Exercise, Medication"
The good news is that fatty liver is reversible. With early diagnosis and timely intervention, most patients can recover their health.
A reasonable diet and moderate exercise are effective ways to control fatty liver and are also important means to prevent its further development. Generally, after evaluation by a doctor, mild fatty liver may not require medication initially, and most cases can see improvement by adjusting diet and engaging in scientific exercise. However, some patients with fatty liver, especially those with elevated transaminase levels, significant metabolic abnormalities, or already developed liver fibrosis, should start medication early under a doctor's guidance. Experts emphasize that fatty liver patients should follow the "six-character" principle—diet, exercise, and medication.
Zhong Bihui reminds that reasonable exercise can have a good effect on simple nutritional fatty liver, but for fatty liver patients with elevated transaminase levels, rest should be the primary focus to avoid加重 the liver's burden. "These patients cannot exercise or drink alcohol and must stay in bed more." In addition, patients with fatty liver who also have cardiovascular and cerebrovascular diseases, kidney disease, or have progressed to the cirrhosis stage should also limit their physical activity to avoid worsening their condition.
"There are two misconceptions in the treatment of fatty liver—1. Not taking it seriously. Putting the health report aside after receiving it, thinking 'I'm fine' and there's no need to pay attention to it; 2. Using medication indiscriminately. Many patients buy liver-protecting drugs on their own, even increasing the dosage." Zhong Bihui points out that self-medication not only fails to achieve the therapeutic purpose but can also加重 the liver's burden, and even lead to drug-induced hepatitis. Therefore, after discovering fatty liver in a health check-up, one should go to a regular hospital and have a specialist doctor formulate a reasonable treatment plan. If medication is needed, it should be taken under a doctor's guidance, with regular check-ups and follow-up during treatment.
The seven types of liver-nourishing foods are the best choice
Vitamin A can fight liver cancer
The liver is the body's "warehouse" for storing vitamins. When the liver is damaged, its ability to store vitamins also declines. Studies have shown that vitamin A can protect the liver, prevent and inhibit the proliferation of cancer cells in the liver. It can restore normal tissue function and help chemotherapy patients reduce the cancer recurrence rate.
B vitamins are the liver's gas station
B vitamins are like the body's oil depots. They accelerate the metabolism of substances, converting them into energy. They not only "refuel" the liver but also repair liver function and prevent fatty degeneration of the liver, thereby playing a role in preventing fatty liver. People who drink alcohol should especially supplement more. For those already with liver disease, the daily intake should be between 10-30 mg, with a maximum of 30 mg.
Vitamin E is a new weapon for liver protection
Scientists from Queen Sofía University Hospital in Spain recently stated that vitamin E can prevent the aging of liver tissue. Patricia Robic, a senior advisor at the National Institute of Diabetes and Digestive and Kidney Diseases in the USA, also pointed out: "Vitamin E will become a new weapon in the treatment of non-alcoholic fatty liver." Vitamin E is abundant in malt, soybeans, vegetable oils, nuts, and green leafy vegetables.
The liver likes green foods
Studies have found that green, white, and light blue colors help reduce the psychological stress and fear of disease in patients with liver disease. Outdoor green tree shades and lawns, calm lake waters, and elegant green environments can all promote the recovery of liver disease patients.
Protein can repair the liver
High-protein, low-calorie foods such as eggs, tofu, milk, fish, chicken, sesame seeds, and pine nuts are the liver's favorites. The abundant protein in these foods acts like "repair workers" for the liver, repairing liver cells and promoting their regeneration.
Fat is not the enemy of the liver
Many people believe that people with fatty liver have too much fat, but this is not the case. Whether or not you have fatty liver, fat is an essential nutrient for the liver. Without it, the liver cannot function properly. To nourish and protect the liver, the daily diet should ideally have 20% fat and 20% protein, with the remaining 60% being carbohydrates (i.e., staple foods). The liver needs fat, but it doesn't need excessive amounts, so lean meats, low-fat milk, shrimp, and other low-fat foods are the preferred choices.
The liver loves sugar
Most people don't know that sugar is an important substance for protecting the liver. Each gram of glucose can provide about 70% of the body's required energy. If a person is in a state of energy deficiency for a long time, it will affect liver function. Sugar can also synthesize a substance called glycogen, which is stored in the liver and can prevent toxins in the body from damaging liver cells.
The liver is one of the most important organs in the human body, so its health directly determines the body's functional operation. To prevent liver diseases, it is essential to maintain good dietary and living habits in daily life.
What vegetables are good for nourishing and protecting the liver?
1. Garlic
A plant of the Liliaceae family, pungent in nature, warm, and spicy in taste. It is advisable for liver disease patients to consume it cooked. It contains vitamin A, vitamin B1, vitamin C, etc., and its extracts have antibacterial, antiviral, and softening of blood vessels effects.
2. Water spinach
Also known as swamp cabbage, it is sweet and neutral in nature. It contains protein, fat, inorganic salts, niacin, carotene, etc., and has effects such as detoxification and clearing heat and cooling blood.
3. Shepherd's purse
A plant of the Cruciferae family, neutral in nature and sweet in taste. It contains vitamin B, vitamin C, carotene, niacin, and inorganic salts. Animal experiments have shown that it can shorten blood clotting time and has a hemostatic effect, suitable for chronic liver disease patients with symptoms like nosebleeds and gum bleeding.
4. Cabbage
Also known as cabbage, kale, or head cabbage, it is neutral in nature and sweet in taste. It is rich in vitamin C, vitamin B1, vitamin B2, and also contains carotene and vitamin E. Raw consumption is effective for stomach and duodenal ulcers and pain.
5. Mushrooms
There are many varieties, mostly artificially cultivated now, including vegetable mushrooms, champignons, shiitake mushrooms, etc., all belonging to the fungus family. They are neutral in nature and sweet in taste, containing polysaccharides, vitamins, protein, fat, and inorganic salts. Experiments have shown that their polysaccharides have immunomodulating and anti-tumor effects, and liver disease patients should eat them regularly.
6. Wood ear mushroom
There are black and white varieties, neutral in nature and sweet in taste. It contains fat, protein, and polysaccharides. It can benefit the stomach and nourish blood, having a nourishing effect.
7. Seaweed
Cold in nature and salty in taste, it contains large amounts of iodine, alginic acid, vitamins, protein, and fat. It has the effect of resolving phlegm and dissipating nodules. Research shows that its extracts can better inhibit platelet aggregation and lipid oxidation and have anti-ulcer effects.
8. Lily bulb
Neutral in nature and sweet in taste, it contains protein, fat, and colchicine. It has the effects of tonifying qi and the middle, benefiting the lungs and stopping cough, and can soften hardness and calm the mind. Colchicine has anti-hepatic fibrosis and cirrhosis effects. Regular consumption of lily can prevent and treat cirrhosis.
9. Carrot
Slightly warm in nature, sweet and spicy in taste, rich in vitamin A precursor (carotene) and also contains volatile oil. This product is nutritious, helps digestion, and can be eaten raw or cooked. It is effective for improving vitamin A levels in liver disease patients and indirectly preventing cancer.
10. Tomato
A plant of the Solanaceae family, neutral in nature, sour and slightly sweet in taste. It is rich in protein, fat, inorganic salts, niacin, vitamin C, vitamin B1, vitamin B2, and carotene. It has the effects of clearing heat and detoxifying, cooling blood and calming the liver, and can be eaten raw or cooked.
In conclusion: Nourishing and protecting the liver is our primary health task. From the knowledge above, we can see that liver care is very necessary, so we must do a good job of it in our daily lives. We can nourish the liver through diet therapy or by developing good habits. I hope this knowledge can help everyone!