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Why is Liver Health Important?

Let's start with a different question: What role does the liver play in our body? Understanding this will highlight the importance of maintaining liver health. Check out the video below and keep reading to discover the answer, learn about the most prevalent liver condition impacting around 25% of the US population, and find out how to improve live health through lifestyle choices.

The Liver: A Vital Hub

The liver is a powerhouse. It's a remarkably versatile organ, performing over 500 identified vital functions including:

Detoxification: The liver detoxifies the body by breaking down harmful substances like alcohol and toxins.
Metabolism:
- Fat processing: The liver produces bile, essential for fat digestion and absorption. It also synthesizes cholesterol and proteins that transport fats throughout the body.
- Sugar control: It regulates blood sugar levels by storing excess glucose as glycogen for future use and releasing it when needed or converted into fat for storage.
- Amino acid regulation: The liver plays a crucial role in processing amino acids, the building blocks of proteins.
- Metabolism of medications: Many medications and supplements are processed through the liver.
Hormone production and regulation:
- Hormone Production: The liver synthesizes some hormones, including vitamin D.
- Hormone Metabolism: The liver metabolizes hormones from various endocrine organs, such as the thyroid, pancreas, adrenals, and reproductive systems (including sex hormones like estrogen, progesterone, and androgens).
- Hormone Transport: The liver is the primary source of binding proteins, which transport hormones throughout the body.
- Interorgan Communication: The liver actively communicates with other endocrine organs, such as the pituitary, pancreas, gut, thyroid, adrenal glands, and bone. This intricate network involves the exchange of hormones, with each organ influencing the liver's metabolic and synthetic functions.

Systemic Impact: Given its diverse functions, an unhealthy liver can significantly impact overall health. Stubborn weight gain, brain fog, fatigue, and hormone imbalance can be symptoms of suboptimal liver health. Liver dysfunction can contribute to metabolic disorders (insulin resistance, type 2 diabetes), bone health issues (osteopenia and osteoporosis), cardiovascular disease, and weakened immune system.

The Liver's Balancing Act

The liver is a crucial frontline immune organ. Ideally positioned to detect pathogens entering the body via the gut, it acts as a critical barrier, effectively capturing and clearing bacteria, viruses, and other harmful substances.

Immune Tolerance: Approximately 70% - 80% of blood flow from the intestines goes directly to the liver via the portal vein. The liver is constantly exposed to a vast array of molecules, including harmless dietary components and gut bacteria. It must tolerate these while remaining vigilant against harmful pathogens. This crucial function relies on a complex interplay of immune cells within the liver, each with specific roles in protection, tolerance, and inflammation.
Homeostatic Inflammation: Inflammation is not always detrimental. In fact, a controlled level of inflammation is essential for processes like tissue repair and responses to infections.

When Things Go Wrong: When the balance of inflammation is disrupted, excessive or prolonged inflammation can occur. This can lead to liver damage, disease, and even liver failure.

Triggers of Abnormal Inflammation

Several factors can trigger an abnormal inflammatory response in the liver:

Gut-Liver Axis:
- Gut Dysbiosis: An imbalance in the gut microbiota can lead to increased intestinal permeability, allowing bacterial products and toxins to enter the bloodstream and trigger inflammation in the liver. Remember the liver is the primary entry point for substances absorbed from the gut.
Metabolic Imbalance:
- Lipid Accumulation: Excessive fat accumulation within the liver (steatosis) is a major driver of inflammation. This can be triggered by factors like obesity, insulin resistance, a high-saturated fat diet, and excessive intake of high glycemic carbohydrates such as processed foods and sugary drinks. When the body's capacity to store glucose as glycogen is exceeded, excess carbohydrates are converted into fat and stored in the liver, contributing to steatosis.
- Leptin Deficiency: Deficiency in leptin, a hormone derived from adipocytes (fat cells) involved in regulating energy balance, can also contribute to hepatic lipid accumulation and inflammation.
Oxidative Stress:
- Reactive Oxygen Species (ROS): These highly reactive molecules are generated during normal cellular metabolism but can also be increased in response to various stressors, including inflammation, alcohol consumption, exposure to environmental toxins, and viral infections.
Immune Dysfunction:
- Chronic Infections: Persistent infections can chronically stimulate the immune system, leading to persistent inflammation in the liver.
- Autoimmune Diseases: In autoimmune diseases, the immune system can mistakenly attack healthy liver cells, causing chronic inflammation.

Protecting Your Liver

Have you been diagnosed with fatty liver or non-alcoholic fatty liver disease (NAFLD)? You're not alone. NAFLD, now referred as metabolic dysfunction-associated steatotic liver disease (MASLD), is the most prevalent chronic liver condition. Although the terminology has changed recently (2023), existing research still uses NAFLD. In MASLD, excess fat builds up in liver cells and is closely associated with inflammation and insulin resistance. While MASLD can advance to more severe stages like fibrosis and cirrhosis, the positive news is that early stages are often reversible through lifestyle changes. By tackling underlying issues such as inflammation, obesity, insulin resistance, exposure to liver stressors like alcohol, sugar, environmental toxins, and improving gut health, you can take proactive measures to prevent or manage MASLD.

Risk Factors

MASLD is often recognized as the hepatic (liver) manifestation of metabolic disease. You may be at risk if you have:

High blood pressure (hypertension)
High blood sugar (diabetes)
Obesity
High triglycerides
Low "good" cholesterol (HDL)
Insulin resistance

Why is MASLD a Growing Concern for Women?

Postmenopausal Changes: After menopause, hormonal shifts can increase the risk of MASLD. Estrogen plays a crucial role in liver health, helping to regulate fat metabolism and reduce inflammation. As our bodies undergo hormonal changes, our lifestyle habits may also need to adapt to maintain optimal liver health. For example, you might notice changes in your cholesterol or blood sugar levels after menopause. These changes can be an indication that adjustments to diet, exercise routine, or other lifestyle factors may be necessary.
Increased Prevalence: Studies show an increasing prevalence of MASLD in postmenopausal women, with many progressing to more severe stages.
Leading Cause of Liver Transplants: In the US, MASLD is the leading cause of liver transplants in women over the age of 65.

Supporting Liver Health Through Lifestyle Changes

Inflammation is a root cause of many chronic diseases. By incorporating lifestyle changes that decrease inflammation, you can improve not only liver health but also overall well-being.

Dietary Considerations:

Healthy Diet:
- Focus on whole foods: A plant-based diet abundant in fruits, vegetables, and whole grains offers essential minerals, vitamins, and fiber, which aids liver detoxification and promotes gut health.
- Limit processed foods, sugary drinks, and unhealthy fats: Excess consumption of high fructose corn syrup and saturated and trans fats can contribute to fat accumulation in the liver.
- Incorporate healthy fats: Add sources of healthy fats like olive oil, avocados, and nuts into your diet.
- Eat the Rainbow: Incorporate more antioxidant-rich foods by eating a variety of colorful produce and beverages like berries, leafy greens, carrots, and green tea in your diet. Antioxidants help combat oxidative stress, which can contribute to liver damage and help with gut health.
- Add Liver Supporting Foods: Cruciferous vegetables (broccoli, brussel sprouts, cabbage) leafy greens, green tea, citrus fruits, and berries are beneficial to the liver.
- Adequate Protein: Ensure you're getting enough protein from sources like beans, and lentils. If you do eat animal protein, eat lean meats and fish but be careful of mercury content in fish and avoid processed meats. Protein helps maintain muscle mass and supports liver function.
- Drink water: Good hydrations helps with the liver's elimination process.
- Limit Alcohol Consumption: If you drink alcohol, limit your intake to moderate levels.

Other Lifestyle Factors:

Maintain a healthy weight: Even modest weight loss (5-10% of body weight) can significantly improve liver health. Obesity increases inflammation.
Regular Exercise: Aim for at least 150 minutes of moderate-intensity aerobic exercise per week. Habitual physical activity can regulate liver fat.
Decrease Toxin exposure: We are exposed to toxins on a regular basis. Reduce exposure where you can such as home cleaning products, cosmetics, body lotions, and if possible pesticides from food.
Stress Management: Chronic stress can negatively impact liver health. Practice stress-reducing techniques. Click stress managment for an extensive list on techniques.
Adequate Sleep: Aim for 7-9 hours of quality sleep per night.

Disclaimer:

This information is for general knowledge and informational purposes only. Regular checkups and discussing any concerns with your health care provider are crucial for early detection and management of MASLD.

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