Today is National Liver Day. Spring is a good time to nourish the liver. So, how to take care of your liver health in daily life? Vice Chief Physician Feng Yun from the Gastroenterology Department of Shanghai First People's Hospital reminds everyone that liver injury is insidious, and prevention is more important than treatment. 01 These liver damaging habits may lead to daily alcohol abuse. Alcohol (ethanol) is metabolized into acetaldehyde (a primary carcinogen) in the liver, which can directly damage the liver cell membrane, causing lipid degeneration, inflammation, and even cirrhosis. The daily alcohol consumption of men is less than or equal to 25 grams (about 1 liang of high Baijiu), and that of women is halved, but "safe dosage" does not mean harmless. Drug/health product abuse of acetaminophen (antipyretic), certain antibiotics (such as erythromycin), and Chinese herbal medicine (such as Polygonum multiflorum) may lead to drug-induced liver injury. Blindly taking "hepatoprotective health products" can actually increase the metabolic burden on the liver. High calorie diet combined with prolonged sitting and excessive sugar and trans fatty acids (such as milk tea and fried foods) promote the accumulation of fat in the liver, leading to non-alcoholic fatty liver disease. Long term sitting leads to visceral fat accumulation and accelerates the process of liver fibrosis. Staying up late and not getting enough sleep can increase liver blood flow by 40%, which helps repair damage. Long term staying up late disrupts the metabolic rhythm of the liver and increases transaminase levels. Ignoring viral hepatitis hepatitis B/hepatitis C virus can be latent for a long time, and without standard treatment, it will develop into cirrhosis and liver cancer. 02 Spring Liver Nourishing is the right time to follow the season to protect the liver. Adjust your diet to reduce the intake of refined sugars (such as desserts) and saturated fats (such as fatty meat), increase dietary fiber (oats, broccoli) and high-quality protein (fish, soy products). Supplementing key nutrients, including vitamin E (nuts) for antioxidant and liver protection; Vitamin D (deep-sea fish, sun exposure) improves fatty liver; Choline (egg) promotes fat metabolism. Exercise management "aerobic+resistance", 30 minute brisk walking/swimming 3 times a week, combined with strength training (squats, elastic bands), can reduce liver fat content. Avoid sudden weight loss, rapid weight loss (>5% weight/month) can lead to short-term deterioration of fatty liver. It is recommended to lose 2-4 pounds per month. Sleep and stress regulation ensure 7-8 hours of sleep every night, avoid blue light (phone/computer) stimulation 2 hours before bedtime, and maintain normal secretion of melatonin. Chronic stress leads to an increase in cortisol levels, exacerbating liver inflammation, which can be alleviated through mindfulness meditation and deep breathing. Environmental toxin protection: Aflatoxin in moldy foods (especially peanuts and corn) is a strong carcinogen, and even if the moldy part is removed, it may still contaminate the entire food. Poor quality hair dyes and cosmetics containing heavy metals should be used with caution, as chemical toxins may be absorbed through the skin and damage the liver. 03 Doctors have clinical advice to protect the liver, but they also need to avoid mistakes. Physical examination should not be "lazy" basic screening, including annual liver function examination, five items of hepatitis B, and liver B ultrasound; Individuals aged 40 and above are required to undergo alpha fetoprotein (AFP) testing. High risk groups are being increased, and long-term drinkers need to be tested for gamma glutamyl transpeptidase (GGT). Fatty liver patients need to undergo liver elasticity testing every 6 months. Vaccine blocking treatment: Those who are not vaccinated with hepatitis B vaccine or have insufficient antibody should be vaccinated in time; Inject immunoglobulin within 24 hours after accidental contact with hepatitis B virus (such as needle prick). Hepatitis C can be cured, and early screening and treatment (oral antiviral drugs for 12 weeks) can block the progression of liver cirrhosis. The principle of drug use: Chronic disease drugs (such as lipid-lowering drugs) should be regularly monitored for liver function, and should not be stopped on your own due to concerns about side effects. Avoid taking at least 3 medications simultaneously and consult a doctor to adjust the plan if necessary. Do not go on extreme dieting. Simple fatty liver may progress to hepatitis and liver fibrosis, and intervention through diet and exercise is necessary. It cannot be ignored. For fatty liver patients with diabetes/hypertension, it is equally important to control glucose and reduce blood pressure as well as protect liver. Rapid weight loss can lead to a significant breakdown of fat in the short term, increasing the burden on the liver. It is recommended to lose no more than 4 pounds per month. Be alert to hidden factors of mold growth. Aflatoxin in food (commonly found in bitter nuts and low-quality peanut oil) is a strong carcinogen. If mold growth is detected, discard it immediately. Tattoos, nail salons, acupuncture and moxibustion, etc. need to choose formal institutions to avoid hepatitis B/C virus transmission through blood. Food such as Fermented bean curd, fermented glutinous rice and yolk pie contain alcohol, which should be noticed by patients with liver disease. The liver has a strong compensatory ability, but symptoms may only appear when the damage exceeds 70%. There is no shortcut to protecting the liver. Quitting smoking, limiting alcohol consumption, maintaining a balanced diet, and regular screening are the most practical ways to care for the liver. (New Society)