HEALTHY LIVER
SUNDAY STAR, 17 APRIL 2022
Improve blood circulation at home
HARI Raya Puasa commemorates
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the beginning of Syawal, the 10th
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2 Healthy Liver
THE liver is an organ located in the
upper right part of the abdomen. It
has three vital functions, which are:
l Detoxification – The liver acts as
a filter that removes any toxins or
unwanted substances from the
bloodstream. Those toxins can be
naturally present in the waste
generated by our bodies.
When the liver has broken down
harmful substances, they are
excreted into the bile or blood. Bile
by-products enter the intestine and
ultimately exit the body through
bowel movements. Blood
by-products are filtered out by the
kidneys and exit the body in the
form of urine.
l Synthesis – Synthesis is the
production function of the liver,
whereby our liver ensures the
metabolism of carbohydrates, fats
and proteins while producing bile,
an essential element for our
digestion. Bile helps carry away
waste and breaks down fats in the
small intestines.
The liver also synthesises a
clotting substance that is involved in
the coagulation process to avoid
unnecessary bleeding in our body. It
also regulates blood sugar and
produces several other proteins like
Managing your crucial organ
albumins as well as antibodies to
fight against infections.
l Storage – The liver stores
vitamins A, D, E, and K, irons and
glycogens. These vitamins and
irons are important for many
daily bodily functions, such as cell
reproduction and growth, and
most importantly, for the
processing of energy in cells.
A liver function test must be
conducted regularly to assess the
properties in your blood such
as proteins, liver enzymes and
bilirubin. These levels indicate
liver function and provide early
signs of inflammation or liver
injury.
To maintain a healthy liver, all
types of insults must be
eliminated either directly or
indirectly. It is necessary to
provide the liver with good
nutrients.
Dr Raymond Taeyong Chung, a
medical director of the liver
Dr Mohd Zailani Mat Hassan.
transplant programme at
Massachusetts General Hospital
says, “Taking care of your liver is far
more about avoiding what’s bad
than it is about eating or drinking
things that are particularly
nourishing to the liver.”
According to MSU Medical
Centre consultant general and
colorectal surgeon Dr Mohd
Zailani Mat Hassan, there are
several things we can do to keep
our liver healthy:
l Watch your body weight –
Obesity, particularly, abdominal
or central obesity, is a major risk
factor for developing fatty liver
disease. Aim for an ideal body
mass index (BMI) target of
between 18.5 and 24.5kg/m2.
l Exercise regularly – Regular
exercise decreases stress on the
liver and increases energy levels
and helps prevent obesity. Aim
for a total of 150 minutes of
exercise, such as brisk walking
or swimming per week.
l Have a balanced and
healthy diet. Less fatty foods
and more fibre – High levels of
fat in the blood
(hyperlipidaemia) and high
levels of cholesterol
(hypercholesterolaemia) are
common causes of fatty liver
disease. You should aim to
reduce the amount of saturated
fats, trans fats and hydrogenated
fats in your diet. Saturated fats
are found in deep-fried foods,
red meats and dairy products.
Trans and hydrogenated fats are
found in processed foods.
The liver stores excess dietary
fats and fat build-up can
eventually lead to fatty liver
disease. Eat more high-fibre
foods such as fruits and
vegetables and whole grains. For
proteins, choose more fish,
white meat, beans and nuts and
cut down on red meat.
l Manage your diabetes,
hypertension and high
cholesterol – Keeping your
diabetes, high blood pressure
and high cholesterol under
control with diet, exercise and
medications can help limit and
prevent liver damage.
Some anti-cholesterol
medicines can occasionally have
side effects that cause liver
problems. Talk to your doctor
and pharmacist about your
medications and lifestyle to
properly manage these
conditions and your liver.
l Stop smoking – There are
some studies that link cigarette
smoking with the development
of liver cancer. Smoking can
also enhance the toxic effects
that some medications (such as
paracetamol) have on the liver.
l Steer clear of weight loss
pills and fad diets – Over-the-
counter weight loss pills which
are available without a
prescription may contain toxins
and ingredients that are harmful
such as ephedra, kombucha,
SUNDAY STAR, 17 APRIL 2022
“A liver function
test must be
conducted
regularly to
assess the
properties in
your blood such
as proteins, liver
enzymes and
bilirubin”
pennyroyal, skullcap, cascara,
chaparral, comfrey and kava.
Fad diets that make your weight
swing up and down aggressively
put excessive stress on your liver.
Be careful of any diet that
promises a dramatic decrease in
weight in an unrealistically short
period. These diets usually lack
essential nutrients and are
harmful to your liver.
l Be careful of traditional
medicines – Some over-the-
counter traditional medicines or
remedies contain heavy metals or
unknown toxins. They can result
in liver toxicity and can affect the
regular functioning of your liver,
resulting in inflammation and
irreversible liver damage or even
failure.
Take care in consuming liver
cleansing and detox diets.
Contrary to popular belief, no
particular diet is proven to be
liver cleansing. Speak to your
doctor and dietitian to help you
create a healthy diet.
l Limit alcohol intake – The
liver can only process or break
down a small amount of alcohol
every hour. Beyond this, it can
damage the liver cells and lead to
inflammation and scarring. For
this reason, men should limit their
alcohol intake to two standard
drinks a day while women should
only have one.
l Protect yourself against
Hepatitis B and C – Hepatitis C
can be transmitted sexually or if
there is a chance of blood-to-blood
contact. Practice safe sex and
avoid unnecessary sharing of
toothbrushes, razors, needles and
other personal care items if you
are a Hepatitis B or C carrier,
consult your doctor for a
screening programme to detect
problems early. If your parents
are carriers, get a Hepatitis
screening to know if you are a
carrier yourself.
l Get vaccinated – Hepatitis A
and B are viral liver infections
that can seriously damage the
liver. Hepatitis A is contracted
from contaminated food and
water – avoid raw or
contaminated seafood or
shellfish. Hepatitis B can be
contracted through sexual
contact, contaminated blood
and needles. Both infections
can be avoided if you are
vaccinated.
It is important to
keep your liver
healthy for it to
perform all of its
functions properly.