“How to Keep Your Liver Healthy?”

Drink Coffee: People who drink a few cups of coffee a day may be less likely to get liver diseases including cancer and scarring (fibrosis, cirrhosis). It might even slow those conditions in some people who have them. Filtered, instant, and espresso all seem to work. Still, helpful as coffee may be, it can’t take the place of a balanced diet, a healthy weight, plenty of water, and regular exercise for a healthy liver. 

Don’t Overdo Acetaminophen: It’s in more than 600 meds, including many cold and flu drugs. Most adults shouldn’t get more than 4,000 milligrams per day. More could hurt your liver. Try not to take more than one product with acetaminophen per day, and never take more than what the package instructions recommend.

Practice Safe Sex: You want to protect yourself and your partner from conditions that can spread through sex, including many that could eventually hurt your liver. One, hepatitis C, infects it directly and can do serious harm over time. Most people don’t notice they have it until many years later when much of the damage has been done. Your doctor can test to see if you have it.

Take Your Meds Right: Though acetaminophen is the most common medication that can harm your liver, other meds can do that, too -- especially if you don’t take them as directed. It may also depend on your genes, other prescriptions, and your food. Speak to your doctor if you’re tired, nauseous, or itchy or you notice yellowish skin or eyes (jaundice) after you start a new medicine. Statins for high cholesterol and certain antibiotics (amoxicillin, clindamycin, erythromycin) are some examples.

Check on Your Supplements: They cause almost a quarter of all liver damage. Herbs like borage, comfrey, groomwell, and coltsfoot have “pyrrolizidine alkaloids” that can gum up the tiny blood vessels inside the organ, either over time or all at once (if you take a lot). Other herbs like Atractylis gummifera, Camellia sinensis, celandine, chaparral, germander, and pennyroyal oil (used in tea) can also cause liver problems.

Skip Herbal Liver Remedies: Common liver remedies like milk thistle, turmeric, and astragalus don't have much research behind them. Colloidal silver, sometimes used (with little scientific support) for hepatitis C, can cause irreversible side effects like turning your skin blue. Tell your doctor about all pills, herbs, and supplements you take. First, to check on the safety of each item, but also because of how they might interact with each other.

Drink Only in Moderation: When you drink, your liver stops doing other things so it can break down the alcohol and remove it from your blood. If you overdo it -- more than a drink a day for women, two a day for men -- it’s really hard on the organ and could hurt it. Over time, this often leads to “fatty liver,” an early sign of disease. It also might cause bad bacteria to grow in your gut that can travel to your liver and cause damage. (Or even better, skip alcohol altogether)

Eat the Rainbow: That means fruits and vegetables from all the colors of the rainbow, which helps ensure you get all the nutrients and fiber you need. Avoid refined carbs like doughnuts and white bread in favor of whole-grain rice, breads, and cereals. A bit of meat, dairy, and fat can also help. But not too much, and look for “good” (monounsaturated, polyunsaturated) fats from seeds, nuts, fish, and vegetable oils.

Keep a Healthy Body Weight: That means working to keep a body mass index (BMI) of between 18 and 25. There are online tools to help you figure out your number. Exercise and a well-balanced diet are the best way to help maintain a good-for-you weight and lower your chances of nonalcoholic fatty liver disease. Your doctor can help you set a weight goal that will help keep your whole body well over the long term.

Wash Your Hands: It’s a simple, easy way to keep germs away that could infect your liver. Just a little soap and warm water will do. It’s especially important right before you prepare food and right after you change a diaper or go to the bathroom. You can spread hepatitis A in particular when you touch food or water with contaminated hands.

Exercise Regularly: It can help keep your BMI at the right level, which could protect against nonalcoholic fatty liver disease. But even if your BMI doesn’t change, exercise is likely to help. Why? Because it improves how your insulin works and burns triglycerides, a type of fat in your blood.

Avoid Toxins: These might be chemicals in cleaning products, spray cans, insecticides, and other household items. They could hurt cells in your liver if you touch, absorb, or breathe in too much of them. You can protect yourself if you wear a mask and goggles and open the windows when you use them.

Watch Out for Needle Risks: If you or someone you know has ever injected illegal drugs, you should get tested for hepatitis C, which can spread through blood. The same is true if you’ve had an accidental needle stick. A blood test can let you know if you’ve ever had the hepatitis C virus.

Check for Liver Damage: It’s especially important for your doctor to do this if you drink heavily or have a family history of liver disease. Early treatment helps, and you might not have symptoms at first. You should also get tested if you’re more likely to have hepatitis C. This includes anyone who:

• Had a blood transfusion before 1992
• Ever used illegal drugs
• Is on dialysis
• Has HIV
• Was stuck by an infected needle
• Got a tattoo from an unregulated place
• Was born between 1945 and 1965

Get Vaccinated: You can get it for hepatitis A and hepatitis B, but not for hepatitis C.  A lot of kids have been vaccinated, but many adults haven’t. Talk to your doctor about whether you need it. It might be especially important if your immune system is weak or your liver already shows some damage.

Reviewed by Minesh Khatri, MD on July 15, 2018

World Journal of Hepatology: “Coffee: The magical bean for liver disease.”
American Liver Foundation: “13 Ways to a Healthy Liver.”
British Liver Trust: “Coffee and the Liver.”
CDC: “Viral Hepatitis,” “Alcohol and Public Health,” “Hepatitis C Questions and Answers for the Public.”
Cleveland Clinic: “6 Surprising Ways Alcohol Affects Your Health — Not Just Your Liver.”
Consumer Reports: “How to Keep Your Liver Healthy.” 
Gene Expression: The Journal of Liver Research: “The Effects of Physical Exercise on Fatty Liver Disease.”
Johns Hopkins Medicine: “5 Ways to Be Kind to Your Liver,” “Detoxing Your Liver: Fact Versus Fiction.”
Mayo Clinic: “Cirrhosis.” 
FDA: “Don't Double Up on Acetaminophen.”
Merck Manual: “Liver Injury Caused by Drugs.”
National Center for Complementary and Integrative Health: “Turmeric,” “Milk Thistle,” “Astragalus,” “Hepatitis C and Dietary Supplements.”

Much Love, Dr.Shermaine #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2Live

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk. 

“Foods You Can’t Stop Eating…But Should!”

Pizza: Sometimes you just gotta have it. But that doesn’t mean you have to have the deep-dish with a thick crust (with loads of carbs), extra cheese, and four kinds of meat (tons of calories and saturated fat). Go for a thin-crust veggie version, light on the cheese. Order a salad to help fill you up and add nutrients without extra calories.

Potato Chips: You never can eat only one. And the fat, salt, and carbs add up. For a crunchy treat with a little more health appeal, try nuts. Their nutrients help your cells work, and their good fats keep you full and satisfied. Just keep an eye on portion size -- they have fats, too. You could also pop some popcorn. It’s high in fiber and low in calories -- as long as you watch the butter. Either one will satisfy hunger better than potato chips.

Pasta: If you crave it, but want to cut down on the carbs, skip the flour-based noodles and use spaghetti squash instead. It’s great with a simple tomato sauce. You’ll cut calories and carbs by half -- or more -- compared with the same dish that has pasta. Add some lean ground beef or turkey breast if you want something a little heartier.

Dip: Whether it’s made with sour cream, cream cheese, or stuff that just looks like cheese, it’s hard to say no to this fatty party fare. Next time you have a shindig, switch to hummus. You’ll slash the fat and add protein from the chickpeas. While you’re at it, trade those less-than-healthy chips for all-you-can-eat veggies like bell pepper, broccoli, carrots, cucumbers, and celery.

Cereal: Many are loaded with simple carbs and sugars. Try oatmeal instead. The fiber helps fill you up and slows the absorption of calories into your bloodstream. That keeps your energy steady. It may even help you eat fewer calories over the course of the day.

Chocolate: A typical candy bar is full of sugar, unhealthy fats, and preservatives. If you want the sweet stuff, go for some dark chocolate. It can lower blood pressure, improve blood flow to your brain and heart, and protect cells from damage. Look for a plain bar with a cocoa content of 70% to 85%. Skip fillers like nuts and fruit, and don’t eat more than 1 ounce a day.

French Fries: Skip the deep-fried version and bake them instead. You’ll save calories: A small order of fast-food fries has 230 calories, but a whole medium baked potato has 130-140 calories. Check the grocery store for frozen fries you can pop into the oven. Just be careful what you put on them -- sour cream, butter, or ketchup can add lots of calories and fat.

Doughnuts: They come in sets of a dozen for a reason, right? Wrong. These nutrient-free sugar bombs are custom-made to pile on pounds and leave you hungry for more. If you want a breakfast that will keep you going all day, try eggs or cottage cheese. They’re both nutritious, satisfying, and full of protein that will give you an even supply of energy for a longer chunk of time. 

White Bread: It has very little fiber to slow the release of sugar into your blood and expand to make you feel full. It’s also missing the nutrients that help your body work the way it should and make you feel more satisfied. Look for a package that lists whole grain or whole wheat as the first ingredient.

Ice Cream: You start off thinking you’ll just have a spoonful and wind up eating the whole carton. That’s a lot of fat, sugar, and calories. If you want to splurge on something cool and creamy, switch to sorbet or fat-free frozen yogurt. You might even try a carton of plain Greek yogurt with some berries and nuts. You’ll get calcium along with protein, plus fiber and other nutrients from the add-ons.

Smoothies: They’re fine as a treat from time to time, but it’s better to eat your fruits and veggies whole. The problem with mashing them up in a smoothie is that blender-smashed food -- even fruits and veggies -- simply won’t satisfy you as well as if you eat them whole. Plus, it’s easy to eat too much too quickly. Calories and carbs, from fruit especially, can add up quickly. 

Ketchup: It’s mostly tomatoes right? Well, yes -- and sugar. Lots of sugar. Four grams in every tablespoon to be exact. If you want something tomato-y, make some homemade tomato salsa. You can add a bit of cayenne pepper for a spicy little kick.

Muffins: If you want to have cake for breakfast, just do it. Calling it a muffin won’t make it any better for you. It’s full of refined white flour, sugar, and fat -- which packs in the calories but doesn’t help your hunger. Try a whole grain English muffin with peanut butter instead. You’ll get complex carbs -- which absorb more slowly -- less sugar, and lots of protein.

White Rice: It breaks down into sugar and gets into your blood too quickly. But there are things you can do to help. First, pick the right type. Basmati, for example, has a lower glycemic index (GI) -- it breaks down into sugar more slowly. Second, don’t overcook it, which can raise GI. Special rice cookers can help. And as with potatoes, more “resistant starches” -- that are good for your gut and slow digestion -- will form as the rice cools.

Cookies: Don’t get caught with your hand in the cookie jar. The carbs, sugar, saturated fat, and extra ingredients you get from processed treats don’t do you any favors. For a snack that will soothe your sweet tooth and give you a protein boost to boot, try graham crackers with a dab of peanut butter.

Reviewed by: Michael W. Smith, MD on September 20, 2017

Fast Food Nutrition: “Little Caesars Deep! Deep! Dish Pepperoni Pizza Nutrition Facts,” Taco Bell Nacho Cheese Dip Nutrition Facts.” 
Academy of Nutrition and Dietetics: “Carbohydrate Counting for People With Diabetes,” “Give Your Teen’s Favorite Foods a Do-It-Yourself Makeover.” 
USDA National Nutrient Database for Standard Reference Release 28: “Basic Report: 09507, Fruit juice smoothie, Naked Juice, Mighty Mango,” “Basic Report: 18140, Cake, yellow, commercially prepared, with chocolate frosting, in-store bakery,” “Basic Report: 18274, Muffins, blueberry, commercially prepared (Includes mini-muffins),” “Basic Report: 19411, Snacks, potato chips, plain, salted.”

Obesity Society: “Walnut consumption increases satiation but has no effect on insulin resistance on the metabolic profile over a 4-day period.” 
European Journal of Nutrition: “A mid-morning snack of almonds generates satiety and appropriate adjustment of subsequent food intake in healthy women.” 
The American Journal of Clinical Nutrition: “A review of the effects of nuts on appetite, food intake, metabolism and body weight.” 
Nutrition Journal: “Popcorn is more satiating than potato chips in normal-weight adults.” 
American Diabetes Association: “Glycemic Index and Diabetes,” “Spaghetti Squash with Light Marinara Sauce.” 
U.S. Department of Agriculture: Household USDA Foods Fact Sheet: “Spaghetti, Enriched, Dry.” 
The Dash Diet Eating Plan: “Spaghetti Squash.”
Daisy Brand Sour Cream: “Ingredients.” 
Kraft: “Philadelphia Original Cream Cheese 8 Oz. Box.” 
USDA: What’s Cooking?: “Hummus.” 
Kellogg’s Froot Loops cereal: “Nutrition Facts.” 
Appetite: “Dietary fibres in the regulation of appetite and food intake. Importance of viscosity,” “The satiating effects of eggs or cottage cheese are similar in healthy subjects despite differences in postprandial kinetics.” 
Journal of the American College of Nutrition: “Instant Oatmeal Increases Satiety and Reduces Energy Intake Compared to a Ready-to-Eat Oat-Based Breakfast Cereal: A Randomized Crossover Trial.” 
Snickers: “Nutritional Information.” 
Cleveland Clinic: “Dark, Milk or White -- Which Chocolate Is Best for Your Heart?” “Heart Healthy Benefits of Chocolate.” 
McDonald’s: “The crisp, craveable fan favorite. World Famous Fries.” 
University of California: Berkeley Wellness: “Don’t Drop the Potato.” 
Ore-Ida: “Country Style French Fries.” 
Krispy Kreme: “Product Name: Original Glazed Donut.

Nemours TeensHealth: “Which bread is better: whole wheat or whole grain?” “Why is whole grain bread healthier than white bread?” 
USDA Branded Food Products Database: “Full Report (All Nutrients): 45008824, Ben & Jerry’s, Chubby Hubby, Vanilla Malt Ice Cream With Fudge & Peanut Buttery Swirls, UPC 076820199125,” “Full Report (All Nutrients): 45114504, Ben & Jerry’s, Salted Caramel Core, UPC 076840363957,” “Full Report (All Nutrients): 45129864, Red Gold 20 oz Ketchup Upside Down Bottle, Unprepared, GTIN: 00072940115212.” 
National Heart, Lung, and Blood Institute: “Your Guide to a Healthy Heart.” 
Calcified tissue International: “Effects of Dairy Products Consumption on Health: Benefits and Beliefs -- A Commentary from the Belgian Bone Club and the European Society for Clinical and Economic Aspects of Osteoporosis, Osteoarthritis and Musculoskeletal Diseases.” 
International Journal of Molecular Sciences: “Bioactive Compounds and Antioxidant Activity in Different Types of Berries.” 
Advances in Nutrition: “Health Benefits of Fruits and Vegetables.” 
Smoothie King: “Nutrition Information.” 
American Heart Association: “Healthier Condiments.” 
Harvard Health Publications: “A healthy breakfast may protect against heart disease.” 
International Journal of Food Sciences and Nutrition: “Glycaemic index of some commercially available rice and rice products in Great Britain.” 
American Diabetes Association: “Glycemic Index and Diabetes.” 
The British Journal of Nutrition: “A systematic review of the influence of rice characteristics and processing methods on postprandial glycaemic and insulinaemic responses.” 
Asia Pacific Journal of Clinical Nutrition: “Effect of variety and cooking method on resistant starch content of white rice and subsequent postprandial glucose response and appetite in humans.” 
ChooseMyPlate.gov: “Added sugars and saturated fats: know your limits.” 
DiabetesCare.net: “Healthy Snacks for People with Type 1 and Type 2 Diabetes.”

Much Love, Dr.Shermaine #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2Live

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.