7 daily habits that promote liver health

Last updated Sept. 3, 2024, by Mary Chapman
Fact-checked by Patrícia Silva, PhD

The liver is the largest internal organ in the human body and one of its most vital.

For ideal liver function and liver disease prevention, there are healthy liver habits you can establish to create a liver-friendly lifestyle.

Liver support also means knowing what easy changes to make and what to avoid for a healthy liver.

Why is liver health so important?

The liver is a workhorse, responsible for taking care of hundreds of the bodily functions that support immunity, metabolism, detoxification, and digestion.

Some of its many important jobs include:

• keeping the blood free of toxins, bacteria, and excess glucose (sugar)
• producing bile to break down fats so they can be more easily absorbed by the body
• storing and then releasing vitamins and minerals into the blood when needed.

How can you improve liver health? This includes taking good care of it by creating healthy routines and supportive liver health habits, which includes regular exercise and a balanced diet with cleansing foods that act like a liver detox.

You should also try not to indulge in harmful liver health habits; top of the list is to avoid alcohol.
Following are seven daily habits for liver health.

Start the day with a glass of water

Proper hydration and liver health are an important combination. Water helps to thin the blood, making it easier for the liver to filter and flush out toxins.

When you keep yourself hydrated, you’re helping to maintain a healthy liver by supporting your body’s internal balance and overall well-being. Healthy routines like drinking water also can improve liver function to help prevent the development of diseases like fatty liver disease.

Fatty liver disease is now called steatotic liver disease (SLD) based on an update in 2023. Steatosis refers to the specific type of fat accumulation that happens in this disease.

If you have SLD, liver health tips include drinking enough water throughout the day to maintain a healthy weight, which can potentially keep the condition from worsening. Drinking enough water also has been suggested to lower your risk of developing the disease.

Eat a balanced breakfast

Regularly having a morning meal that provides essential nutrients with whole grains, fruits, and vegetables is another possible way to maintain a healthy liver.

Healthy liver habits include a balanced breakfast rich in fiber and antioxidants, which can protect the liver from oxidative stress, an imbalance in the body between free radicals and antioxidants that can cause cell damage. Berries and leafy greens are high in antioxidants.

Coffee also may help support liver health, especially for people with chronic liver disease. According to a 2021 study, coffee may reduce the risk of developing liver fibrosis (scarring of the liver) in patients with metabolic dysfunction-associated steatotic liver disease (MASLD), previously called nonalcholic fatty liver disease (NAFLD).

There are liver benefits for those who drink green tea. A 2020 review of 15 studies found that among those with MASLD, green tea lowered liver enzyme levels, which is a good sign of liver health.

Exercise regularly

In addition to reducing fatigue, a common symptom of liver disease, regular physical activity benefits liver health by improving circulation and reducing the buildup of liver fat.

Research has shown aerobic and resistance exercise can lower the hepatic fat content in fatty liver disease, which makes physical movement key among liver health tips for fatty liver disease.

According to the American College of Sports Medicine, those with chronic liver disease should do moderately intense physical activity, such as brisk walking (aerobic activity), for at least 150 minutes weekly, or 75 minutes weekly if at vigorous intensity. Aerobic exercise combined with resistance training, such as body weight exercises, is preferred.

Avoid excessive alcohol consumption

When the liver breaks down alcohol, the chemical reaction releases a toxin that can destroy liver cells, potentially resulting in liver damage and ultimately liver cancer.

It is generally recommended that those with severe SLD abstain from alcohol. Smoking, which some people do more often when drinking, exposes your liver to toxins. Over time, these toxins can cause inflammation and tissue damage.

To help reduce or avoid drinking alcohol, you can try to:

• set limits
• keep a diary of your drinking
• don’t have alcohol in the house
• drink slowly and alternate with a nonalcoholic drink.

You should also try to avoid situations that may encourage you to drink more, including social situations such as happy hours.

If you are finding it hard to cut back on drinking, you should speak with your doctor or a trusted friend or family member about getting help.

Eat liver-friendly foods

What you eat can be a friend or a foe to your liver. Choosing certain foods can help maintain your liver’s overall health by lowering inflammation, protecting against oxidative stress, and helping reduce fat accumulation.

According to the American Liver Foundation, if you have liver disease, you should avoid foods that are fried or high in unhealthy fat, salt, and sugar.

The best foods for liver health include:

• a variety of fruits and vegetables
• fiber-rich foods such as whole grains, as fiber helps with optimal functioning of the liver
• foods with healthy fats, including fatty fish that contains omega-3 fatty acids, which are healthy fats that can reduce liver fat content in people with MASLD
• nuts are a good addition to a fatty liver diet because they contain antioxidants, healthy fats, vitamin E, and beneficial plant compounds.

Turmeric contains a compound called curcumin, which has been suggested to reduce the levels of certain fat molecules in people with MASLD, although you should be careful to watch how much you consume.

While studies have shown that vitamins for liver health, including B, C, D, and E, may be anti-inflammatory and protect the liver from damage, you should speak with your doctor before starting to take them.

Similarly, while there are natural remedies such as liver health supplements that may help support liver health, there isn’t enough research to prove their effectiveness. Consult your doctor before taking these.

Practice mindfulness to reduce stress

Some studies have shown that stress can have a negative impact on liver health. Chronic stress can play a key role in the progression and worsening of liver injury and fibrosis.

However, mindfulness, the practice of being constantly aware of your feelings, thoughts, bodily sensations, and the surrounding environment, has been shown to help lower stress levels. In fact, according to the American Liver Foundation, liver health can be improved through mindfulness.

Mindfulness-related practices such as meditation and deep breathing exercises also can help lower stress levels, which can improve quality of life.

Create a consistent bedtime routine

Getting enough sleep is key to liver health. But for those with chronic liver disease, sleep issues are common. And those with unhealthy sleep habits may be at a higher risk for MASLD.

Fatigue from liver disease, including MASLD and primary biliary cholangitis, is another common symptom that can affect your daily life.

One way to try to improve your sleep is by creating a bedtime routine. Each night, as you get ready for bed, do the same steps in the same order. For example, dim the lights, read, put on pajamas, and brush your teeth.

Over time, starting the routine lets your body know it’s time to go to sleep.

Other tips for getting a good night’s rest include:

• avoiding or cutting back on caffeine
• doing regular exercise
• limiting naps
• creating a relaxing sleep environment
• keeping smartphones and other devices that emit blue light out of the bedroom
• waking to natural-light alarm clocks.

Liver Disease News is strictly a news and information website about the disease. It does not provide medical advice, diagnosis or treatment. This 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 this website.