Long live the liver: How this organ is the key to a long life!

Did you know that taking care of your liver can help you live longer and healthier? Yes, it's true! Your liver plays a critical role in detoxifying your body, regulating your metabolism, and even producing essential hormones. By keeping your liver healthy and functioning properly, you can boost your immune system, reduce your risk of chronic diseases, and increase your overall lifespan. So, let's explore the fascinating connection between liver health and longevity with Dr. Paul Brennan, Clinical Lecturer (SCREDS) and Specialty Registrar Gastroenterology, Hepatology and General (Internal) Medicine, School of Medicine, University of Dundee and discover all the unexpected ways that this amazing organ can help you live your best life!

The Multifaceted Marvel: Exploring the Fascinating Functions of the Liver

The liver is an incredibly important organ in the body, and it performs a variety of functions that are essential for overall health. Says Dr. Paul Brennan: “The liver is a genuinely unique organ. It represents the only true regenerative organ within the human body, while being responsible for over 500 physiological functions involved in aspects of metabolism, paracrine signalling, immune function, and metabolite detoxification.”

Here are some of the most important functions of the liver and how they contribute to overall health:

Detoxification: One of the liver's most important functions is to filter out toxins and harmful substances from the bloodstream. This helps protect the body from damage and promotes overall health.

Metabolism: The liver plays a key role in regulating the body's metabolism, which includes the breakdown and storage of nutrients like glucose and fats. A healthy liver helps ensure that these processes are functioning properly, which can help prevent metabolic disorders like diabetes and obesity.

Bile production: The liver produces bile , a substance that helps break down fats and absorb nutrients from food. This is important for overall digestive health and can help prevent issues like indigestion and constipation.

Hormone production: The liver is also responsible for producing hormones and enzymes that are essential for overall health, including those that help regulate blood sugar levels and support immune function.

Storage: The liver stores important nutrients like vitamins and minerals, which are used by the body for various functions. This helps ensure that the body has a steady supply of these nutrients, which can help promote overall health and prevent deficiencies.

Overall, the liver performs a wide range of functions that are essential for overall health

The Link Between Liver Health and Longevity

The liver is the metabolic maestro of the body orchestrating the symphony of biochemical reactions. It helps prevent chronic diseases like diabetes, obesity, and heart disease by regulating the metabolism of glucose and fats. When functioning properly, it maintains healthy blood sugar levels and prevents the buildup of harmful fats in the body. Abnormal energy metabolism in the liver can lead to insulin resistance, diabetes, and nonalcoholic fatty liver diseases (NAFLD).

The liver is a powerful detoxifier not only filters toxins but also plays a crucial role in reducing inflammation by releasing anti-inflammatory compounds making it a superhero in the fight against inflammation and thus playing a central role in the sensing of and the response to systemic inflammation. It is important to note that inflammation is a natural response to injury or infection, but chronic inflammation can contribute to a variety of health issues, including autoimmune disorders and cancer.

Did you know that the liver besides producing bile for digestion also helps in improving nutrient absorption by storing and releasing vitamins and minerals into the bloodstream, making it a vital player in maintaining overall health and well-being?

According to the World Health Organization (WHO), liver diseases are a significant global health problem, with millions of people affected worldwide. In 2019, it was estimated that approximately 2.8 million deaths were attributable to liver diseases, representing 4.9% of all deaths worldwide.

The burden of liver diseases varies by region, with the highest prevalence reported in the Western Pacific and Southeast Asia regions. Chronic viral hepatitis B and C are leading causes of liver disease and liver cancer worldwide, with an estimated 354 million people living with chronic viral hepatitis globally.

Other liver diseases, such as non-alcoholic fatty liver disease (NAFLD), alcoholic liver disease, and cirrhosis, are becoming increasingly common, particularly in high-income countries. The exact number of people affected by liver disease in the world is difficult to determine, but it's clear that liver diseases are a significant global health issue that requires attention and action to prevent and treat.

According to Dr. Paul Brennan, “Liver health is intrinsically linked to overall metabolic health, and can best be considered as a window into the metabolic functionality of an individual. Fatty Liver Disease (FLD)/Non-alcohol related Fatty Liver Disease (NAFLD), is now the most common chronic liver disease and is strongly associated with overlapping cardiometabolic risk factors. These include essential hypertension, hyperlipidemia (high triglycerides/cholesterol), obesity, type II diabetes mellitus (as part of the wider “metabolic syndrome”).

Debunking the Myths to Bad Liver Health and Symptoms that May Indicate a Potential Liver Problem

??Dr. Brennan further elucidates that,” Most common liver disease is preventable – Alcohol-related liver disease (ARLD), NAFLD, Viral Hepatitis; inc Hepatitis B Virus (HBV), Hepatitis C Virus (HCV), and Hepatitis Delta Virus (HDV).

Debunking the myths Dr. Paul Brennan says that” One of the great misconceptions relates to the idea of symptoms. Patients often comment that because there was no pain or jaundice (noticeable yellow pigmentation of the whites of the eyes/skin) that they thought there couldn’t be any problem. Importantly, liver disease is often relatively insidious in onset, developing silently over a number of years with no obvious early symptoms. By the time that symptoms do develop it is often due to progressive changes and scarring (fibrosis). This can ultimately manifest as advanced remodelling and scar tissue deposition, known as cirrhosis.?

“One of the most commonly reported symptoms (albeit very non-specific) is fatigue. Indeed, fatigue may be considered the most common symptom, whilst accepting that this is not unique to liver disease per se. There is increasing evidence from clinical trials that those with liver disease (particularly NAFLD, Hepatitis C) have disproportionate amounts of depression and anxiety.” says Dr. Brennan.

On monitoring liver health Dr. Paul Brennan says,” I would certainly encourage any individuals who may be in any way concerned for their liver health to consult with a clinician. This is obviously more pressing if there is a family history of liver disease or liver cancer (hepatocellular carcinoma). Certainly, if at any point a person is concerned regarding the development of specific pain in the right upper abdomen/flank, notices that they have jaundice or very dark urine and pale stools, then they should seek medical attention at the earliest opportunity.”

Maintaining Liver Health

The liver is an incredibly important organ that plays a critical role in maintaining overall health.? Specific lifestyle choices can help promote liver health and increase longevity, such as dietary changes, exercise, or other habits.

According to Dr.Brennan here are a few lifestyle changes which can support our liver health:

• Movement: Doing regular physical activity or exercise is important for everyone’s health. It helps reduce the risk of developing other serious conditions including type 2 diabetes, and heart and circulatory diseases. Physical activity also has direct links with non-alcohol-related fatty liver disease (NAFLD). Along with eating a well-balanced diet and keeping to a healthy weight, physical activity is one of the main treatments for NAFLD. And all these things can reduce the risk of developing NAFLD, including for people who may have alternate risk factors for developing liver disease or other causes. The WHO recommends doing at least 150 mins of moderate aerobic activity (cardio) each week and doing strengthening exercises on 2 days every week.
• Fuel: A healthy, balanced diet is a way of thinking about everything you eat and drink. The overall picture of your diet is more important than any one small detail. The aim is to generally eat and drink healthily most of the time. A Mediterranean diet is a popular example of a healthy, balanced diet. It has a focus on foods that come from plants and is low in meat and dairy products.
• Coffee: Coffee has perceived anti-inflammatory and anti-fibrotic effects. May also reduce the risk of hepatocellular carcinoma (liver cancer) risk.? In general, cohort studies have suggested that coffee drinkers may live longer. In liver health, 1 cup of coffee/day is better than non-drinkers. 3-5 significant improvements with 5+ optimal (but rarely achievable).
• Sleep: Sleep is an important component of a healthy lifestyle. We know persons with more advanced liver disease often have poor sleep-wake cycles, poor sleep hygiene, and abnormal circadian rhythms. Those who work shift work probably have an increased risk of developing NAFLD, therefore for those who undertake shift work, it is important to maintain regular exercise and dietary patterns where possible.

By supporting liver health through a balanced diet, regular exercise, and avoiding excessive alcohol consumption, we can help prevent chronic diseases, reduce inflammation, and improve nutrient absorption.

Biohacks to Promote Better Liver Health

Here are a few biohacks which can be quite useful for maintaining good liver health in general:

• Boost your liver health with turmeric!

Curcumin, the active compound in turmeric, has anti-inflammatory and antioxidant properties that may help to protect liver cells from damage and prevent the development of liver diseases such as fatty liver disease (FLD) and cirrhosis. Studies suggest that curcumin may also be beneficial in lowering levels of liver enzymes ALT (alanine aminotransferase) and AST (aspartate aminotransferase), which are markers of liver damage. Elevated levels of these enzymes may indicate liver disease, and lowering them can help to improve liver function. Therefore, incorporating turmeric into your diet could be a simple way to support liver health. The recommended maximum daily intake according to the WHO is 1.4 mg per pound of body weight. Some studies report the best improvements with 500 mg to 1 gram of turmeric per day over a 3 month period. Slowly build your way up and listen to your body.

• Swap meat for plant-based goodness!

Reducing animal protein consumption, particularly red meat, can lower total protein levels, decrease fat intake, and improve gamma-glutamyl transferase (GGT) metabolism, which can also help manage fatty liver disease.It is essential to maintain a balanced diet and follow recommended daily protein intake guidelines of 0.8 grams per kilogram of body weight. There are many delicious and nutritious plant-based options that can be great substitutes for red meat to support liver health. For example Leafy? green vegetables like spinach, kale, and collard greens, cruciferous vegetables like broccoli and cauliflower, and colourful options like bell peppers, carrots, and beets can be incorporated. Besides this , legumes like Beans, lentils, and chickpeas, nuts and seeds such as almonds, chia seeds, flaxseeds, pumpkin and sunflower seeds, and whole grains like Quinoa, brown rice, farro, barley, oats and whole wheat pasta can be included into your diet instead of solely relying on animal based source of protein.

• Snack on walnuts

Walnuts are a rich source of antioxidants, including polyphenols, which have anti-inflammatory effects, and fatty acids such as omega-3 and omega-6, which have lipid-lowering properties. Fatty acids can specifically reduce blood urine nitrogen (BUN) levels, which are linked to a decreased risk of fatty liver disease (FLD) and insulin resistance, a key factor in non-alcoholic fatty liver disease (NAFLD) development. By substituting sugary snacks with walnuts, you can enjoy a tasty way to promote liver health and potentially reduce the risk of liver disease.

So, in conclusion, taking good care of your liver is like having a loyal friend who will stick with you through thick and thin, keeping you healthy and happy for the long haul. After all, a healthy liver equals a happy life, and a happy life equals a longer life! So let's raise a glass of water (or maybe even a liver-cleansing green juice) to our livers and the many years of vitality and longevity they can help us achieve. Cheers to liver health!

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This newsletter is part of our ongoing series.

Source?

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