The liver is one of the busiest organs in the body. Every day, it helps process nutrients, produces bile, stores vitamins and minerals, and helps the body eliminate unnecessary substances. Interestingly, the liver has the ability to repair itself after minor injuries.

However, this ability doesn't mean the liver is always safe from damage. A diet high in sugar and fat, alcohol consumption, excess weight, hepatitis infection, and unsupervised medication use can still impair liver function in the long term.

The good news is that liver health can be maintained through daily habits. By choosing a more balanced diet, regular physical activity, and getting medical checkups when certain symptoms appear, the risk of liver problems can be reduced early.

What is the Function of the Liver in the Body?

The liver plays an important role in many body processes, including:

• Processing carbohydrates, proteins, and fats so they can be used as energy.
• Produces bile to aid in the digestion of fats.
• Stores important vitamins and minerals, such as vitamins A, D, E, K, B12, iron, and copper.
• Helps break down drugs, alcohol, and other substances so they are more easily excreted from the body.
• Helps the blood clotting process through the production of certain clotting factors.

Because its functions are so broad, liver disorders can affect the overall condition of the body, from digestion, energy, skin color, to consciousness in severe conditions.

Signs of a Healthy Liver and Signs to Watch Out For

In many people, early liver disease doesn't always cause obvious symptoms. That's why a healthy lifestyle and regular checkups are important, especially if you have risk factors such as obesity, diabetes, alcohol consumption, a history of hepatitis, or a family history of liver disease.

In general, good liver function can be seen from the body feeling energetic, relatively smooth digestion, and the absence of complaints such as yellowing of the skin and eyes.

Immediately consult a doctor if you experience any of the following symptoms:

• Easily tired without any clear cause.
• Nausea, vomiting, or decreased appetite for a long period of time.
• The skin or whites of the eyes appear yellow.
• Pain or discomfort in the upper right abdomen.
• Darker colored urine or pale looking stools.
• Enlarged abdomen, swollen legs, easy bruising, or easy bleeding.
• Confusion, excessive sleepiness, or unusual changes in behavior.

These symptoms do not always mean serious liver disease, but they still need to be evaluated so that the cause can be identified precisely.

Daily Habits to Maintain Liver Health

1. Choose a balanced diet

Prioritize foods rich in fiber and nutrients, such as vegetables, fruit, whole grains, nuts, and low-fat protein sources like fish, skinless chicken, eggs, tofu, and tempeh. This diet helps maintain a more stable weight and metabolism.

2. Limit sugar, ultra-processed foods, and saturated fats.

Excessive consumption of sugar, sugary drinks, fast food, and foods high in saturated fat can increase the risk of fat accumulation in the liver. These habits should be limited, especially for people with excess weight, diabetes, high cholesterol, or high blood pressure.

3. Choose healthier fats

The body still needs fat, but choose healthier sources like fish, avocado, nuts, and olive oil. Avoid excessive consumption of fried foods, margarine high in trans fats, and high-calorie processed foods.

4. Meet your fluid needs

Drinking enough water helps the body's metabolism function properly. Fluid requirements vary from person to person, depending on age, activity level, health condition, and weather. If you have kidney disease, heart disease, or other underlying medical conditions, consult your doctor about safe fluid intake.

5. Move actively regularly

Aim for at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, leisurely cycling, swimming, or aerobics. Physical activity helps maintain body weight, insulin sensitivity, blood lipid levels, and overall metabolic health.

6. Avoid alcohol and don't take any medication.

Alcohol can damage liver cells, especially when consumed excessively or over a long period. Furthermore, certain medications, supplements, and herbs can also put a strain on the liver if used inappropriately. Always follow the recommended dosage and consult a doctor if long-term use is necessary.

7. Protect yourself from hepatitis

Some types of hepatitis can be transmitted through blood, sexual contact, or contaminated food and drink. Prevention can be achieved by getting vaccinated as indicated, avoiding sharing needles, ensuring sterility of medical and tattoo equipment, and maintaining food and drink hygiene.

Complications That Can Occur If Liver Disorders Are Not Treated

Long-term, uncontrolled liver problems can develop into more serious conditions. Some complications to watch out for include:

• Cirrhosis, which is the formation of scar tissue in the liver so that liver function decreases.
• Chronic hepatitis, which is long-lasting inflammation of the liver and can cause permanent damage.
• Liver cancer, especially in patients with chronic hepatitis or cirrhosis.
• Liver failure, which is a condition where the liver is no longer able to carry out its vital functions properly.
• Ascites, which is the accumulation of fluid in the abdominal cavity.
• Esophageal varices and gastrointestinal bleeding due to high pressure in the blood vessels around the liver.
• Hepatic encephalopathy, which is a disturbance in brain function due to the accumulation of toxic substances that the liver cannot optimally clean.

Not all liver disorders result in these complications. However, the risk can increase if the cause is unknown or not properly treated.

When Should You Consult a Doctor?

You should consult a doctor if you experience symptoms such as yellowing of the skin or eyes, pain in the upper right abdomen, an enlarged abdomen, swollen feet, easy bruising, persistent nausea, decreased appetite, dark urine, or pale stools. Testing is also recommended if you have risk factors such as obesity, diabetes, high cholesterol, a history of hepatitis, alcohol consumption, or long-term use of certain medications.

Doctors can conduct an evaluation through a medical interview, physical examination, liver function tests, hepatitis screening, ultrasound, or other tests as needed. Early detection allows for more appropriate treatment and prevents the disease from progressing to more severe stages.

Closing

Maintaining liver health doesn't have to start with major steps. Simple choices like eating a more balanced diet, cutting back on sugary drinks, exercising regularly, maintaining a healthy weight, and avoiding over-the-counter medications can have a significant impact on long-term liver health.

If you have symptoms or risk factors for liver problems, don't wait until symptoms worsen. Consult an internist for appropriate examination and treatment.

Disclaimer: This article is intended for health education and does not replace in-person consultation with a doctor. Diagnosis and treatment of liver disease must be tailored to each patient's individual condition.

Article written by Dr. Chyntia Olivia Maurine Jasirwan, PhD, Sp.PD, KGEH, MARS, FINASIM (Internal Medicine Specialist - Consultant Gastro Entero Hepatology EMC Pulomas Hospital)