Liver Health

1. Alcohol and the Liver

  • No safe level of alcohol: WHO states no amount of alcohol is truly safe.
  • One standard drink = 30ml whiskey (40% alcohol), 100ml wine (8–10%), or 250ml beer (4%).
  • Binge drinking = ≥4 drinks (women) or ≥5 drinks (men) in ~2 hours; common during “weekend social drinking.”
  • Women are more vulnerable to alcohol-induced liver damage due to lower levels of metabolizing enzymes.
  • Myth: Expensive or “light” alcohol (like beer/wine) is safer — false. All alcohol is equally harmful in equivalent doses.

2. Fatty Liver Disease

  • Non-alcoholic fatty liver disease (NAFLD/NASH) is part of metabolic syndrome (linked to obesity, diabetes, high BP, PCOS, etc.).
  • 1 in 3 people globally (including in India) have fatty liver—often asymptomatic.
  • Lean NASH: Even thin individuals can have fatty liver due to high visceral fat and genetics.
  • Signs to watch:
    • Dark pigmentation on the neck (acanthosis nigricans)
    • Waist >80 cm (women) or >90 cm (men)

3. Reversibility

  • Fatty liver is reversible with lifestyle changes:
    • 3–5% weight loss → reduces liver fat
    • 7% loss → reduces inflammation (steatohepatitis)
    • >10% loss → may reverse fibrosis/scarring
  • Three pillars: Healthy diet (colorful veggies, nuts, protein), regular exercise, and good sleep.
  • Black coffee is beneficial for liver health.

4. Liver Detox & Supplements

  • “Liver detox” juices (e.g., beetroot, cucumber) are not scientifically proven. Whole fruits > juices.
  • Herbal supplements (e.g., Giloy) can cause liver damage, especially in those with autoimmune conditions.

5. Liver Regeneration & Cirrhosis

  • The liver can regenerate—key to recovery and living-donor transplants.
  • Cirrhosis = advanced scarring; caused by alcohol, NAFLD, hepatitis B/C, and autoimmune disease.
  • Early cirrhosis may be halted but not fully reversed.
  • Warning signs: red palms (palmar erythema), spider angiomas, leg swelling, low platelets.

6. Advice for Children

  • Follow the 5-2-1-0 rule:
    • 5: Servings of fruits/veggies daily
    • 2: <2 hours screen time
    • 1: ≥1 hour physical activity
    • 0: Zero sugary drinks

7. Jaundice Clarification

  • Jaundice is a symptom, not a disease—indicates underlying liver issue (e.g., viral hepatitis A/E, blockage, drugs).
  • During jaundice: eat home-cooked, hygienic food; avoid street juices unless clean.

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