7 Habits to Improve Your Liver Health Naturally

Did you know that the liver takes on a dual role, working tirelessly round the clock as both an organ and a gland? It is one of the most hard-working parts of our body, handling vital tasks like metabolism, detoxification, and hormone regulation. Yet, despite its importance, we often harm it unknowingly through our daily routines and lifestyle choices.

The good news is that the liver has an incredible ability to heal and regenerate, especially when supported by healthy habits.

In this blog, we will take a closer look at why liver health matters, how it impacts overall well-being, and the simple everyday habits that can help your liver thrive.

Understanding Your Liver’s Vital Role

The liver is the second largest organ in the body, weighing up to 4 pounds (1.8 kilograms). It plays a vital role in keeping you healthy by performing a wide range of essential functions:^{1, 2}

• Detoxifies your blood, filtering out toxins and harmful substances.
• Removes old red blood cells that the body no longer needs.
• Produces bile, which aids in breaking down and digesting fats.
• Processes nutrients from proteins, carbohydrates, and fats so your body can absorb and use them effectively.
• Supports blood clotting by producing important clotting factors.
• Regulates blood volume and helps circulate it properly.
• Stores energy as glycogen and holds onto essential vitamins and minerals for later use.

Common Liver Diseases

Liver disease can sometimes run in families, which means it can be inherited. However, liver problems can also develop from factors that damage the liver over time, such as infections caused by viruses, excessive alcohol use, and obesity.

When the liver is repeatedly damaged, it can develop scarring, known as cirrhosis. Cirrhosis makes it harder for the liver to work properly and can eventually lead to liver failure—a serious and potentially life-threatening condition. The good news is that if liver damage is diagnosed early on, treatment may help the liver heal and prevent further harm.

Listed here are few Liver diseases:

• Alcohol-related liver disease and fatty liver disease
• Inherited conditions like hemochromatosis (iron overload) and Wilson disease (copper buildup).
• Liver cancer 
• Autoimmune diseases—like autoimmune hepatitis and primary biliary cholangitis, where the immune system attacks the liver.
• Viral infections (hepatitis A, B, and C)

Symptoms of Liver Disease

Liver disease does not always show obvious symptoms that you can see or feel right away. Sometimes, the liver can be damaged without any noticeable signs. But when symptoms do appear, they may include:

• Yellowing of the skin and the whites of the eyes, called jaundice. (This yellowing might be harder to notice on darker skin tones.)
• Pain or swelling in the belly area.
• Swelling in the legs and ankles.
• Itchy skin that will not go away.
• Dark-coloured urine.
• Pale or clay-coloured stool.
• Feeling constantly tired or weak.
• Nausea or vomiting.
• Loss of appetite.
• Bruising more easily than usual.

7 Key Habits to Support and Improve Liver Health Naturally

1. Maintain a Healthy Weight 

Being overweight increases your risk of non-alcoholic fatty liver disease (NAFLD). Losing even a small percentage of body weight can reduce liver fat and inflammation.³

2. Eat Right for Your Liver

A balanced diet plays a big role in keeping your liver healthy. Here's what to keep in mind:

3. Exercise Regularly

Physical activity helps your liver by burning triglycerides (a type of fat) for energy, thus reducing fat buildup in the liver. Just 30 minutes of moderate exercise most days can make a difference.

4. Avoid Harmful Toxins

Many household and industrial products—like aerosols, insecticides, cleaning agents, and chemicals—contain toxins that can harm liver cells.

Tips:

• Always open windows or use exhaust fans when using sprays or strong cleaning agents.
• Use masks and gloves when handling chemicals or paint to reduce direct exposure.
• Avoid smoking, as tobacco smoke contains harmful substances that damage your liver.⁴

5. Limit Alcohol Intake

Alcohol can damage or kill liver cells, leading to inflammation and scarring (cirrhosis).
What you can do:

• Drink in moderation, or
• Avoid alcohol completely if you’re at risk
• Consult your doctor for personalised advice

6. Avoid Illicit Drugs

Using drugs like marijuana, heroin, cocaine, or non-prescribed medications can harm your liver and overall health.

7. Be Cautious with Injections

Contaminated needles can spread viruses like hepatitis B and C, which seriously damage your liver. If you’ve had or wish to undergo any skin piercing or medical procedure involving needles, ensure it’s done with sterilised equipment.

Conclusion

Your liver works silently and tirelessly every day, filtering toxins, storing nutrients, aiding digestion, and regulating hormones. But it’s easy to take this powerhouse organ for granted until damage sets in. The truth is, most liver diseases are preventable, and the first step lies in your daily habits.

By maintaining a healthy weight, eating a balanced diet, exercising regularly, and avoiding harmful substances, you can actively protect your liver. Avoiding excess alcohol, illicit drugs, and unsafe practices with needles are equally important to keep infections and scarring at bay.

Remember, your liver has a remarkable ability to heal itself—if you give it the care and support it needs.

FAQs

1. How to keep the liver healthy?

Maintain a healthy weight; eat a balanced diet rich in fibre, lean proteins, and healthy fats; exercise regularly; avoid excessive alcohol and illicit drugs; minimise exposure to toxins; and get vaccinated against hepatitis. Staying hydrated and avoiding raw or undercooked shellfish also supports liver health.

2. How do you know if your liver is healthy?

A healthy liver usually causes no symptoms. Routine blood tests can check liver enzyme levels, bilirubin, and other markers. If you notice signs like yellowing skin or eyes (jaundice), abdominal pain, swelling, or fatigue, consult a doctor immediately for evaluation.⁵

3. How to treat a liver problem?

Treatment depends on the cause and severity. Lifestyle changes such as weight loss and avoiding alcohol are common. Medications may be prescribed for infections, autoimmune diseases, or to manage symptoms. Early diagnosis is crucial to prevent irreversible damage. Always follow your healthcare provider’s advice.

4. Which food is best for the liver?

The best foods for liver health include fibre-rich fruits and vegetables, whole grains, lean proteins (like fish and poultry), and healthy fats such as olive oil, nuts, and seeds. Drinking plenty of water is also important. Avoid high-calorie, fatty foods, refined carbs, raw shellfish, and excessive red meat or full-fat dairy to protect your liver.