What is the best and most effective thing for nourishing and protecting the liver?
Sep 30, 2024
Source: Cainiu Health
Dr. Yang Ziqi
Introduction
To achieve liver nourishment and protection, efforts should be made in areas such as moderate exercise, balanced diet, regular作息 (sleep schedule), emotional stability, and quitting smoking and alcohol. Exercise promotes fat burning, strengthens muscle tissue, improves insulin sensitivity, and reduces fat accumulation in the liver. It is recommended to engage in at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week, combined with strength training.
There is no such thing as a single "best and most effective" substance for liver protection and nourishment. To maintain liver health, one should focus on moderate exercise, balanced diet, regular作息 (daily routines), emotional stability, quitting smoking, and abstaining from alcohol. If in doubt, it is advisable to consult a healthcare professional early. Detailed explanations are as follows:
1. Moderate Exercise
Physical activity promotes fat burning, strengthens muscle tissue, improves insulin sensitivity, and reduces fat accumulation in the liver. It is recommended to engage in at least 150 minutes of moderate-intensity or 75 minutes of high-intensity aerobic exercise per week, combined with strength training.
2. Balanced Diet
A dietary pattern rich in vegetables, fruits, whole grains, and high-quality protein supports liver health. Antioxidants in fruits and vegetables help reduce oxidative stress; fiber from whole grains aids in eliminating harmful substances from the body; and high-quality protein supports liver repair and regeneration. Daily meals should include a balanced and moderate intake of fresh fruits, vegetables, fish, meat, eggs, and dairy products.
3. Regular Daily Routine
Develop good sleeping habits and ensure sufficient sleep. The period from 11 p.m. to 1 a.m. is considered the liver’s natural detoxification window. Try to be asleep during this time to support liver repair and detoxification processes.
4. Emotional Stability
Maintain a positive mindset and avoid extreme emotional fluctuations. According to traditional beliefs, anger harms the liver, so emotional stability contributes to liver health. Practices such as meditation and yoga can help relax the mind and regulate emotions.
5. Quit Smoking and Limit Alcohol
Long-term smoking and excessive alcohol consumption both damage the liver. It is important to quit smoking and limit alcohol intake—no more than 25 grams per day for men and 15 grams for women.
Adopting a healthy lifestyle with a nutritionally balanced diet, engaging in appropriate physical activity, and eliminating unhealthy habits are all beneficial for maintaining long-term liver health.
