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World Liver Day 2018: Your guide to a healthy liver

Dr Ajay Zaveri, consultant- Department of Gastroenterology and hepatologist at Jaslok hospital and Research centre reveals ways to keep your liver healthy.

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Written By: Aishwarya Iyer | Updated : April 19, 2018 1:36 PM IST

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Hepatitis E can give a tough time to your liver. Maintain a good personal hygiene to tackle it. © Shutterstock

Our lifestyles are extremely unhealthy and need urgent attention, especially when it comes to food and nutrition. A discussion with Dr Ajay Zaveri, consultant- Department of Gastroenterology and hepatologist at Jaslok Hospital and Research centre reveals ways to keep your liver healthy and how to start!

How to start?

'Eat right. When patients come to me with any condition of the liver, I ask them to go for a systematic and personalized diet. Eating right is the key to a fit liver,' says Dr Zaveri.

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What to eat and what to avoid?

  • Have home-cooked meals: Anything you eat at a restaurant is not full of nutrition, however healthy the menu card may seem. Improper eating is the reason for fatty liver, so firstly, correct your food habits.
  • Say NO to alcohol: The age of first consumption has gone down to 14-15 years of age, explains Dr Zaveri. Cut down or avoid consumption of alcohol for a healthy liver.
  • Control your consumption of dairy products: 'If you have a fatty liver disease, first limit your consumption of dairy products like cheese. As your doctor for a proper diet plan.'
  • Avoid red meat: 'Red meat isn't the best thing to have if you have a liver condition. Hence, avoid it'.
  • Stop aping the western diet: 'We are on a spree of aping to a western diet. Aerated drinks, processed and junk food are by-products of this culture. We must avoid cold drinks or such drinks and completely avoid any kind of processed food.'

'Slow absorbing fruits such as apple, orange, pomegranate, pear, guava, papaya, sweet lime could be consumed an hour to 45 min pre-workout. It is important to consume a good protein source such as egg (whole/ whites)/ cow s milk/ soy milk/ a cup of sprouts for vegans in the form of food post workout along with a small portion of dry fruits. Those who take a supplement for protein could also indulge in whey/ soy/ pea protein powders post workout,' says Mihira Khopkar, Sports & Clinical Nutritionist and Founder of MARK.

Read: 3 super-salads for a healthy liver!

But that's not all.

Here's how exercises will help you

Although there is no data on indulgence in specific sports to improve liver function, any kind of exercise be it brisk walk, running, swimming, playing a sport for recreation such as tennis/ squash/ badminton/ cricket can play a significant role in modifying body composition (lower body fat%) and therefore reduce the accumulation of fat in the liver.

'Once you enter my clinic with a diseased liver, if there's anything you need to change apart from improper eating, it's exercise' says Dr Zaveri.

Exercising for a healthy liver is very important. A simple jog or a run can go a long way, say experts. 'The ideal duration for exercising is 45 minutes to an hour. Brisk walk, gym, run or jog.'

Read: How to manage liver disorders?

Anything that helps you reduce weight is good enough!

Image Source: Shutterstock

Aishwarya Iyer

Aishwarya Iyer

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