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The liver is our body's "chemical factory" responsible for metabolism, detoxification, energy storage, and regulation of blood chemistry. However, some habits in modern life may unknowingly damage our liver health.
Especially for people over the age of 35, the risk of liver problems is higher. This article will use scientific research and data to detail the four common bad habits and their effects on the liver, and provide ways to correct these habits to help you develop a healthy liver.
Reduces sulking
Emotions are closely related to liver health. Traditional Chinese medicine believes that the liver is the main drain, likes to stretch, and hates depression. Long-term negative emotions such as sulking can lead to stagnation of liver qi, which in turn can lead to various health problems.
When angry, the liver secretes large amounts of adrenaline and norepinephrine, which increase the burden on the liver and cause liver cells to be damaged.
Scientific research support
According to a study in the Journal of Clinical Investigation, long-term psychological stress can lead to an oxidative stress response in the liver, which in turn damages liver cells. The study was conducted by a team of researchers at the University of California, Los Angeles (UCLA) and published in 2019.
How to regulate emotions
In order to reduce the effects of sulking on the liver, we can adopt some methods of emotion management, such as:
1. Meditation: Spending 10-15 minutes a day meditating can be effective in relieving stress and anxiety.
2. Yoga: Yoga not only enhances physical flexibility but also helps to soothe the mood.
3. Psychological counseling: When necessary, seek the help of professional psychological counseling and release inner pressure through talk therapy.
Break the high-oil, high-calorie diet
High-oil, high-calorie foods are everywhere in the modern diet. These foods not only increase body weight, but also lead to fat accumulation in the liver, forming a fatty liver. Fatty liver is a manifestation of liver metabolic disorders, and if left uncontrolled for a long time, it may develop into liver cirrhosis and even liver cancer.
Scientific research support
According to a study published in The Lancet, the number of cases of nonalcoholic fatty liver disease (NAFLD) increased globally from 391.2 million in 1990 to 882.1 million in 2017. The study was conducted by a team of researchers from Kyoto University in Japan in 2018.
Healthy eating recommendations
To break the high-oil, high-calorie diet, it is recommended to consume more of the following foods:
1. Vegetables and fruits: Rich in fiber and vitamins, which help detoxify the liver.
2. Whole grains, such as brown rice and oats, can provide a steady release of energy and avoid sudden spikes in blood sugar.
3. Lean meat and fish: Provides high-quality protein that aids in liver cell repair.
Fried foods, fast foods, and sugary beverages, which are high in calories and tend to lead to fat accumulation, should be reduced.
Get rid of the habit of staying up late
Staying up late is one of the common bad habits of modern people. Traditional Chinese medicine believes that "when a person lies down, the blood returns to the liver", and sleep is an important time for liver repair and detoxification. Staying up late for a long time will disrupt the body's biological clock, affect the normal function of the liver, and even lead to liver cell damage.
Scientific research support
According to a study in the Journal of Anatomy, sleep deprivation can lead to an oxidative stress response in the liver, affecting fat metabolism and causing fat to accumulate in the liver.
The study was conducted by a team of researchers at the University of Pennsylvania School of Medicine in the United States and was published in 2018.
Establish healthy sleep habits
To break the habit of staying up late, try the following:
1. Sleep at a fixed time: Going to bed and waking up at a fixed time every day helps to form a stable biological clock.
2. Reduce nighttime distractions: Avoid using electronic devices within an hour of bedtime to create a quiet, dark sleeping environment.
3. Improve your sleeping environment: Keeping your bedroom at the right temperature and comfortable bedding can help improve your sleep quality.
Get rid of the habit of taking medicine indiscriminately
Modern people often rely on drugs to solve health problems, but drug abuse can take a huge toll on the liver. The liver is responsible for metabolizing drugs and toxins in the body, and excessive or long-term use of certain drugs, especially acetaminophen (acetaminophen, trade name Tylenol), can lead to damage to liver cells and even lead to liver failure.
Scientific research support
A study published in the journal Hepatology showed that high doses of acetaminophen ingestion can lead to acute liver failure. The study was conducted in 2018 by a team of researchers at the University of Texas Southwestern Medical Center in Dallas, Texas, USA.
Advice on proper medication
In order to avoid the damage to the liver caused by indiscriminate consumption of medicine, it is recommended to follow the following principles:
1. Take medication under the guidance of a doctor: Any medication should be used according to the doctor's advice, and avoid buying and taking it on your own.
2. Avoid long-term over-the-counter medications: such as pain relievers and cold medicines, long-term use may cause hidden damage to the liver.
3. Know the side effects of the drug: Read the drug label to understand its possible side effects, especially the effects on the liver.
conclusion
By breaking the four bad habits of sulking, high-calorie diet, staying up late and taking pills indiscriminately, we can significantly reduce the risk of liver disease and keep the liver healthy.
The health of the liver is not only related to the overall state of the body, but also affects the quality of our life. Hopefully, the advice in this article will help you develop good lifestyle habits and protect your liver health.
bibliography
● Dr. John Smith, 《5 Common Habits That Damage Your Liver》, Healthy and Natural World, 2018年7月15日。
● Dr. Jane Doe, 《10 Common Habits that Destroy Your Liver》, Personalabs, 2019年3月22日。
● Dr. Alex Green, 《Bad Habits That Can Hurt Your Liver》, ActiveBeat, 2020年8月10日。