How To Take Care of Your Liver’s Health

Dr Kieron Lim

Senior Consultant Gastroenterologist

MBBS (University of London), MRCP (UK), FRCP (Edinburgh), FAMS (Gastroenterology)

The liver is a vital organ responsible for numerous essential functions, including detoxification, metabolism, and the regulation of vital nutrients. However, despite its importance, liver health is often overlooked until problems arise. Several factors can negatively impact the liver’s function, including excessive alcohol consumption, poor dietary habits, and obesity. When these factors compromise the liver, they can have far-reaching consequences throughout the body.

Maintaining liver health is crucial for significantly reducing the risk of long-term complications. In this article, we will explore effective strategies to care for your liver, with expert insights from Dr Kieron Lim, a distinguished gastroenterologist and hepatologist based in Singapore.

Understanding the Importance of Liver Health

The liver performs over 500 vital functions, such as:

Metabolising Nutrients
: It converts food into essential energy and nutrients.
Detoxifying Toxins
: Harmful substances such as alcohol and drugs are filtered and removed from the bloodstream.
Supporting Blood Clotting
: The liver produces proteins necessary to help stop bleeding when it occurs.
Regulating Cholesterol
: It is responsible for both creating and balancing cholesterol levels in the body.
Producing Bile
: The liver produces bile, a substance essential for the digestion and absorption of dietary fats.

Given its multifaceted roles, maintaining liver health is imperative to prevent liver-related diseases and ensure the body's optimal functioning.

Common Liver Diseases in Singapore

In Singapore, liver diseases pose significant health challenges. According to the Ministry of Health, liver cancer is among the top five cancers affecting males. Chronic liver diseases, such as hepatitis B and non-alcoholic fatty liver disease (NAFLD), are also very common. Notably, NAFLD is closely linked to obesity, which has been on the rise in Singapore, according to the Ministry of Health.

Tips for Maintaining a Healthy Liver

Here are some tips on how to keep the liver in optimal conditions:

1. Adopt a Balanced Diet

Reduce Saturated Fats and Sugars: Limit intake of processed foods high in saturated fats and sugars to prevent fatty liver disease.
Increase Fibre Intake: Incorporate more whole grains, fruits, and vegetables into your meals to support digestion and enhance liver function.
Stay Well-Hydrated: Drinking enough water each day helps the liver efficiently flush out toxins and maintain optimal performance.

2. Engage in Regular Physical Activity

Maintain a Healthy Weight: Obesity is a key risk factor for non-alcoholic fatty liver disease (NAFLD). Maintaining a healthy weight helps reduce fat buildup in liver cells, improving insulin sensitivity, and lowering the overall risk of NAFLD and its complications.
Exercise Regularly: Engaging in regular physical activity helps reduce fat buildup in the liver and supports overall metabolic health. Adults should aim for 150 to 300 minutes of moderate-intensity exercise each week, along with strength, balance, and flexibility exercises at least twice a week to maintain optimal health and prevent liver-related conditions.

3. Avoid Harmful Substances

Limit Alcohol Consumption: Excessive alcohol intake is a leading cause of alcoholic liver disease and can significantly damage liver cells over time.
Use Medications and Supplements with Caution: Certain drugs and supplements may be harmful to the liver. Always consult a healthcare professional before starting any new treatment.
Quit Smoking: Smoking contributes to liver inflammation and increases the risk of liver-related complications, including cancer and reduced liver function.

4. Get Vaccinated and Undergo Regular Health Screenings

Hepatitis B Vaccination: Hepatitis B is a major risk factor for liver cancer in Singapore. Vaccination, which is included in the national immunisation schedule, offers effective protection and significantly reduces the risk of infection.
Early Detection: Regular liver health screenings can identify abnormalities at an early stage, improving the chances of successful treatment. Healthier SG, a preventive care initiative by the Ministry of Health, encourages Singaporeans to undergo routine check-ups and take charge of their long-term health.

Taking care of your liver is vital for supporting overall health and well-being. While the liver is a resilient organ, it depends on consistent support to function effectively and safeguard the body. By embracing liver-friendly habits—such as a balanced diet, regular exercise, and preventive care—you can significantly lower your risk of liver disease.

For personalised guidance and expert care, consulting a specialist like Dr Kieron Lim can help you better understand your liver health and take proactive steps toward long-term wellness.

References

Ministry of Health Singapore. "Disease Burden." https://www.moh.gov.sg/others/resources-and-statistics/disease-burden
Ministry of Health Singapore. "National Population Health Survey (NPHS) 2023 Report." https://www.moh.gov.sg/others/resources-and-statistics/nphs-2023

Meet Our Specialist

Dr Kieron Lim

MBBS, University of LondonMember, Royal College of Physicians (UK)Fellow, Academy of Medicine (Gastroenterology) SingaporeFellow, Royal College of Physicians (Edinburgh)

Dr Kieron Lim is a senior consultant specialising in Gastroenterology and Hepatology, providing comprehensive care for patients with gastrointestinal conditions in Singapore. His expertise extends to disorders affecting the oesophagus, stomach, colon, liver, pancreas, and gallbladder. Through his experience, Dr Lim enhances patient outcomes by facilitating early detection and timely medical interventions.

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