How you can look after your liver
In part two of our exclusive health guide, Pat Hagan explains how diet and lifestyle changes can cut your risk of developing non-alcoholic fatty liver disease
EThe UK is facing a liver disease crisis – and it often appears once it’s too late
very day, more than 40 people in the UK die from liver disease. And according to a disturbing new survey by The British Liver Trust, many are completely unaware they have a problem until it is too late to do anything about it.
The charity polled 2000 liver disease patients and found a quarter had been diagnosed at a very late stage when there were few options for treatment.
One in five had been dismissed or sent home with medication without any further investigation the first time they visited their GP.
Professor Stephen Ryder, consultant liver specialist at Nottingham University NHS Trust, said: “We need to be diagnosing people with liver disease at a much earlier stage.”
And Pamela Healy, chief executive of The British Liver Trust, warned: “The UK is facing a liver disease crisis.
“Problems often develop silently as patients do not tend to experience symptoms until the disease has progressed.
“Our survey highlights the need to help people understand how to reduce their risk of liver damage to address the increase in deaths from liver disease.
“Although the liver is remarkably resilient, if left too late, damage is often irreversible and may lead to the development of liver cancer or liver failure.”
So what can you do to ensure your liver lasts you a lifetime?
Research suggests simple changes to diet and lifestyle can go a long way to reducing the risk of non-alcoholic fatty liver disease, while sensible drinking can protect against the effects of alcoholrelated harm.
Follow our easy tips and learn how to love your liver.
Drink at least three coffees a day
There have been lots of health benefits claimed for coffee over the years. But some of the strongest evidence is found in the area of liver disease.
The World Health Organisation reviewed over a thousand studies and concluded the popular beverage lowers the risk of fibrosis – the harmful scarring of the liver.
And it seems there are beneficial effects however the coffee is prepared, be it filtered, instant or espresso.
But how much do we need to drink to get the protective effects?
“Three to five cups a day seems to be where most of the health benefits to kick in,” says Professor Jonathan Fallowfield, head of liver research at the University of Edinburgh.
“We should definitely be taking coffee seriously as the evidence is overwhelming. Most of the data suggests caffeinated is better.”
Have three booze-free days a week
Government drinking guidelines state adults should consume no more than 14 units of alcohol a week.
But for the sake of your liver, it’s also important to not drink every day, even small amounts.
The British Liver Trust recommends having at least three days a week alcohol-free to give the liver a chance to repair itself.
The charity said: “If you drink over the recommended daily guidelines the liver will be unable to process the alcohol you consume quickly enough, which damages its cells.”
The trust has developed a smartphone app to monitor your drinking (spruceapp.co.uk).
Lose 10% of your body weight
Keeping liver disease at bay doesn’t necessarily mean a complete body transformation.
In fact, experts say if you are overweight, shedding just 10 per cent of your overall body weight gives liver function a significant boost and may help reverse non-alcoholic fatty liver disease (NAFLD).
The same simple approach has also been found to help prevent Type 2 diabetes – also heavily diet-related.
This means somebody who weighs 14 stone would need to shed one stone 5lb to reverse the early stages of NAFLD.
The British Liver Trust says: “There is evidence that gradual weight loss, coupled with increased exercise, can reduce the amount of fat in your liver.”
Cut down on red meat intake
Some research suggests eating too much red meat can increase the accumulation of fat in the liver.
One study from the Netherlands, published in the journal Gut, analysed food surveys and liver scans from nearly 4000 adults and revealed those consuming the highest levels of animal protein from red meat were 54 per cent more likely to develop NAFLD than those eating it now and then. Crucially, the findings were not related to overall calorie intake.
This means it wasn’t how much volunteers were eating overall that increased their risk – just the fact that they were having red meat regularly.
Scientists say stick to eating red meat just once or twice a week and instead increase your intake of vegetables, wholegrains and healthy fats.
Go swimming regularly
Exercise is a great way to keep the liver healthy – but what’s the best type?
One study involving mice found swimming may be very effective at keeping fatty liver disease at bay.
Scientists fed the rodents a high-fat diet and then monitored whether regular swimming protected against the build-up of harmful fats. Mice allowed to swim regularly had significantly lower liver fat levels than those not given access to the water.
Other research shows people who swim two to three times a week have healthier livers. Dancing and hill walking had similar benefits.
Add garlic to your cooking
Garlic contains numerous healthboosting compounds – one of which is called S-allylmercaptocysteine.
In tests, this has been found to protect the liver against diet-related damage. One study at the University of Hong Kong discovered rats with NAFLD suffered less injury to the liver, had lower levels of liver fat and reduced inflammation when they were injected with the garlic compound. Scientists said it appears to shield the liver against the worst of the damage caused by NAFLD and added: “Garlic and its derivatives could be considered as a potent supplement.”
Tuck into oily fish
Oily fish such as salmon and sardines can lower fat levels in your liver if they are consumed on a fairly regular basis – at least a couple of times a week. That’s because they are rich in health-boosting omega-3 fatty acids.
A 2016 study pooled data from 10 different investigations into omega-3 and liver problems.
It revealed that those who were eating the healthy fats regularly had lower levels of harmful fats in the liver, while at the same time bolstering levels of HDL – the good type of cholesterol that helps protect against heart disease.
Let broccoli be your friend
The popular green vegetable may be just what you need to stop the advance of fatty liver disease. Research suggests it not only helps to prevent the build-up of fat in the organ but may even reduce the risk of liver cancer.
A 2016 study in the Journal of Nutrition found long-term consumption of broccoli halted the accumulation of dangerous fat. The study, carried out in mice, found the veg blocked the production of triglycerides (harmful fats) in the liver. Triglycerides, which also contribute to heart disease, can increase the risk of liver scarring and failure. A serving several times a week is most likely to help.
Sip green tea
Using tea for medicinal purposes is a practice that goes back thousands of years and research published in the World Journal of Gastroenterology suggests the liver is one of the organs most likely to benefit.
Green tea contains several antioxidants, such as catechin, which may help improve fatty liver disease.
But you may have to drink a fairly large amount – the study found there was only a notable difference if you drank five to 10 cups of green tea a day.
Get more sleep
It’s not just diet and exercise that can help keep the liver healthy. Some research suggests getting proper amounts of rest is also crucial.
A recent study in Taiwan, involving more than 30,000 men and women, found those suffering with common sleep disorders like insomnia, sleepwalking or teeth grinding, were nearly 80 oer cent more at risk of fatty liver disease than others getting a good night’s sleep.
The most likely explanation is that broken sleep interferes with eating habits and increases snacking behaviour during the day – leading to fatty deposits in the liver.