How managing stress can help boost liver health

Last updated Sept. 3, 2024, by Philo Uwamaria
Fact-checked by Patrícia Silva, PhD

Chronic stress is a risk factor for many health problems, including ones related to your liver.

The liver is vital for overall health, and responsible for hundreds of essential functions that can be affected by chronic stress.

High stress levels can increase your risk of developing various liver diseases, such as metabolic dysfunction-associated steatotic liver disease (MASLD), hepatitis, and scarring of the liver, known as cirrhosis.

Previously known as nonalcoholic fatty liver disease (NAFLD), the disease has been renamed MASLD to make it more precisely descriptive.

For people already diagnosed with liver problems, stress can worsen symptoms and lead to further complications. However, by effectively managing stress levels, you may be able to reduce the risk of developing liver disease or slow its progression.

How stress affects liver health

Your liver has many responsibilities, from breaking down toxins to producing bile, a digestive fluid. But stress can interfere with liver function, potentially leading to a buildup of harmful substances in your body.

Another factor involved in how stress affects the liver is the cortisol and liver connection. When you’re feeling stressed, your body releases more cortisol, which, over the long term, can negatively affect your body.

How stress contributes to liver disease is not completely understood, but researchers have narrowed it down to a few important factors:

Inflammation plays a role. When you’re stressed, your body releases certain chemicals. These chemicals can trigger a reaction in your liver that can cause liver disease or injury.
Hormonal imbalances may be a trigger. Prolonged stress can disrupt the balance of hormones like cortisol and insulin, contributing to fat accumulation in the liver and increasing the risk of developing MASLD.
Oxidative stress is important. When you’re constantly stressed, the levels of antioxidant molecules in your body decrease, contributing to an imbalance between harmful free radicals and antioxidants — a condition referred to as oxidative stress. This can eventually damage the cells in your liver.
Lifestyle factors also play a role. Stress can make it more likely that you’ll adopt unhealthy habits. Those same habits, like drinking too much alcohol, eating unhealthy or greasy foods, and being sedentary (inactive), can also affect your liver.

Liver inflammation from stress can worsen existing liver diseases, such as:

MASLD
cirrhosis
viral hepatitis (hepatitis B and C).

When not treated, liver inflammation can lead to more severe conditions, including liver failure.

Stress also often leads to unhealthy coping mechanisms like overeating, an unhealthy diet, excessive alcohol consumption, and smoking. Stress and liver research suggests that there is a strong link between steatotic liver disease (SLD) and stress.

SLD was previously known as fatty liver disease. Steatosis refers to the specific type of fat accumulation that happens in fatty liver disease.

Chronic stress can negatively affect liver health, particularly for individuals with SLD.

Stress can hurt your liver’s healing power, making it take longer to recover from injury.
Stress hormones can worsen existing damage throughout the body, including in the liver.
Chronic stress can worsen the side effects of medications for treating liver disease, for example, by causing hepatotoxicity or injury to the liver. Many medications put stress on the liver, and chronic stress can make it harder for the liver to process and eliminate the medication, potentially leading to higher concentrations in the body and more severe side effects.
When stress is not managed, it makes it more likely that people will stop following their treatment plans and any lifestyle recommendations they’ve been given.

If you have a liver condition, managing your stress levels is an important part of a treatment plan and a way to prevent complications. Otherwise, liver disease and stress can exacerbate each other.

Symptoms of liver stress

Liver disease shows up in various ways, often making it challenging to identify the underlying cause. Symptoms can include fatigue, digestive issues, weight loss, and skin problems.

Fatigue

Your liver is like your body’s blood internal filter. When it can’t do its job as well as it should, you might start to feel exhausted and/or weak.

Digestive issues

The liver plays a crucial role in metabolizing fats and producing bile, in aiding digestion, and in the absorption of nutrients. If it’s not able to do these things properly, you might become nauseous, lose your appetite, have stomach pain and discomfort, and/or notice changes in bowel habits, such as diarrhea or constipation.

Unexplained weight loss

As the liver struggles to metabolize certain nutrients, the body may not receive the necessary energy and sustenance it needs. This may affect your appetite and cause unintentional weight loss.

Jaundice and skin changes

One of the most visible signs of liver stress is jaundice, a yellowing of the skin and the whites of the eyes. This discoloration is due to the liver not properly metabolizing and excreting bilirubin, which is a byproduct of red blood cell breakdown. In addition to jaundice, some people may have itchy skin, rashes, or discolored urine or stool.

Cognitive impairment

As the liver struggles to filter toxins from the bloodstream, you may experience brain fog, confusion, mood changes, and even changes in personality. In severe cases, liver failure can lead to hepatic encephalopathy, a potentially life-threatening condition that affects the brain.

The presence and severity of these symptoms can vary depending on the underlying liver condition and its stage. Early recognition and prompt medical attention are crucial for effective management and for preventing further complications.

Tips to manage stress effectively

Some natural ways to improve liver health and manage stress include tapping into your body’s ability to heal and support your liver — whether or not you have a pre-existing liver condition.

Taking advantage of liver health tips and stress management techniques can help enhance your quality of life.

Regular exercise

Physical activity is a powerful stress reliever. Exercise releases endorphins, natural mood boosters that help reduce muscle tension and anxiety. Even light exercise regimens, like walking, yoga, or swimming, can significantly relieve stress for many people. Some tips include the following:

Aim for at least 30 minutes of moderate exercise most days of the week.
Find an activity you enjoy to increase motivation and consistency.
Consider joining a local gym or exercise class for added accountability and social support.

Healthy diet

Following a well-balanced, nutritious diet is essential for liver function and can help manage stress effectively. Certain foods can help regulate mood and energy levels, while others may contribute to feelings of sluggishness or anxiety.

Some potential goals include the following:

Focus on whole, unprocessed foods such as fruits, vegetables, lean proteins, and complex carbohydrates.
Stay hydrated by drinking plenty of water throughout the day.
Limit your intake of caffeine, alcohol, and refined sugars, which can worsen stress and fatigue.

Alcohol

When it comes to managing stress and boosting liver health, alcohol can be dangerous. Your liver works overtime to process alcohol. Too much can lead to inflammation and damage.

Alcohol also can affect your sleep and mood, potentially increasing stress levels. Moderation is key. And so is finding healthy ways to de-stress that don’t involve drinking.

Mindfulness and meditation

Mindfulness practices, such as meditation, deep breathing exercises, and yoga, can reduce stress and promote relaxation. These techniques help quiet the mind, increase focus and awareness, and cultivate inner peace.

Start with 5–10 minutes of meditation or deep breathing each day, gradually increasing the time as you become more comfortable.
Consider downloading a meditation app or joining a local class to learn proper techniques.
Incorporate mindfulness into your daily activities, such as eating or walking, to stay present in the moment.

Adequate sleep

Lack of sleep can significantly impact your ability to manage stress and cope with daily challenges. Aim for seven to nine hours of quality sleep nightly to support ideal physical and mental health. Some key steps can help:

Establish a consistent sleep schedule and create a relaxing bedtime routine.
Avoid screens and stimulants like caffeine close to bedtime.
Create a sleep-conducive environment by keeping your bedroom cool, dark, and quiet.

Hobbies and leisure activities

Engaging in enjoyable activities such as reading, gardening, painting, or playing a sport can provide a much needed break from stress and help you recharge.

Schedule regular leisure time into your weekly routine.
Try new activities or revisit old hobbies to keep things interesting.
Consider joining a club or taking a class to meet like-minded people and expand your social circle.

Social connection

Strong social connections and a supportive network can be invaluable when dealing with stress and liver health. Spending time with loved ones, joining a support group, or seeking counseling can provide a sense of community and emotional support.

Reach out to trusted friends and family members.
Consider joining a local or online support group for people with similar liver conditions.
Don’t hesitate to get professional help from a therapist or counselor if you’re struggling with stress or mental health concerns.

Therapy and counseling

Therapy and counseling can help you find techniques to manage stress and liver health. Seeking help isn’t a sign of weakness — it’s a smart move for your overall well-being as well as your liver function.

Working with a mental health professional offers numerous benefits that promote a healthy liver. These include relaxation exercises, cognitive reframing, and other stress-related self-care habits. The options are numerous:

Psychotherapy, or so-called talk therapy, involves discussing thoughts, feelings, and behaviors with a therapist. Common approaches include cognitive behavioral therapy (CBT) and psychodynamic therapy. CBT is beneficial in rewiring your stress response — it’s like giving your brain a software update.
Counseling focuses on specific issues, such as stress management, grief, or life transitions. Counselors provide guidance and teach techniques such as mindfulness.
Support groups connect you with others facing similar challenges. Sharing experiences in a safe environment can provide perspective and community.

Your doctor or local medical centers can provide referrals to therapists and counselors in your area. There are also online and telehealth options.

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.