Around the world, certain cities are defined by their iconic landmarks, each telling a story of history, culture and architectural brilliance. Rome’s Colosseum echoes ancient gladiatorial battles, London’s Big Ben chimes above the Houses of Parliament and the Petronas Twin Towers soar into the sky above Kuala Lumpur.
In Melbourne, our most well-loved landmark is probably Flinders Street Station – generations of Melburnians have arranged to meet friends, lovers or business partners under its famous clocks.
Practically nobody arranges to meet at Melbourne’s biggest waste processing centre! Such places don’t feature in tourism ads for Rome, London or Kuala Lumpur either. And yet, without efficient waste processing services, these cities would rapidly look (and smell!) far less appealing. Health risks would abound as rat populations increased, drawn to the waste left in the streets. Residents would complain. Tourists would think twice before visiting.
Your body is a little like a modern city. People may compliment your beautiful smile, clear complexion or trim figure but nobody properly appreciates your liver. And yet, it works relentlessly around the clock to keep you running smoothly.
Why a healthy liver matters
The liver is the body’s largest internal organ, responsible for over 500 vital functions, including:
- Filtering toxins such as medications or alcohol
- Regulating blood sugar
- Producing bile to aid digestion
- Storing essential nutrients.
Unlike other organs, the liver has a remarkable ability to repair itself after damage. However, this resilience is not limitless. When overwhelmed by poor nutrition, toxins and lifestyle choices, liver function declines – and that can significantly affect your overall health.
Common liver conditions
Liver diseases are often called “silent killers” because they can progress without noticeable symptoms until significant damage has occurred.
Some of the most common liver conditions include:
- Fatty liver disease: A condition where excess fat builds up in the liver, often linked to poor diet, metabolic syndrome and obesity.
- Alcoholic liver disease: Long-term alcohol consumption can lead to fatty liver, inflammation (alcoholic hepatitis), and cirrhosis.
- Hepatitis: Inflammation of the liver caused by viruses (hepatitis A, B, and C), autoimmune disorders, or excessive alcohol use.
- Cirrhosis: A late-stage liver disease where healthy liver tissue is replaced with scar tissue, impairing function.
- Liver cancer: Chronic liver disease, hepatitis infections and excessive alcohol use can increase the risk of liver cancer.
Risk factors for liver disease
As you can see, many of those conditions relate to your lifestyle’s impact on your liver. To reduce the risk of liver disease, it’s wise to:
- Limit (or avoid) alcohol and other drugs
- Eat a healthy diet, low in fats, sugars and processed foods, which contribute to weight gain and fatty liver disease
- Maintain a healthy weight
- Take medications carefully, following the advice of your doctor or pharmacist
- Try not to expose yourself to hepatitis – don’t share needles and use only licensed tattoo parlours.
Why nutrition matters: feeding your liver for optimal health
Your liver processes everything you consume. A well-balanced, nutrient-rich diet can support its function, while an unhealthy diet can overload and damage it. If you want your body to perform at its best, you need to give it the best possible fuel.
A Mediterranean-style diet is widely recognised as good for your overall health, including your liver. Foods that support liver health include:
- Leafy greens and cruciferous vegetables: Spinach, kale, broccoli, and Brussels sprouts are rich in antioxidants and compounds that promote detoxification.
- Fatty fish: Salmon, sardines, and mackerel are high in omega-3 fatty acids, which help reduce inflammation and fat accumulation in the liver.
- Nuts and seeds: Almonds, walnuts, and flaxseeds contain healthy fats and vitamin E, supporting liver function.
- Berries: Blueberries, raspberries, and blackberries are packed with antioxidants that protect liver cells from damage.
- Garlic and onions: Rich in sulphur compounds, these help activate liver detox enzymes.
- Turmeric: Contains curcumin, a powerful anti-inflammatory compound that enhances liver function.
- Green tea: High in catechins, green tea may protect against fatty liver disease and reduce oxidative stress.
- Water: Water helps flush toxins from the body and supports your overall health.
You can aid your liver by limiting your intake of:
- Processed foods and refined sugars: These provide very little nutrition and contribute to fat build-up in the liver.
- Trans fats and fried foods: These also encourage fat build-up in the liver, increasing inflammation and liver stress.
- Alcohol: If you drink alcohol, you’re making your liver work harder. If you drink regularly or excessively, you could easily be damaging your liver.
- Salt: Too much salt may contribute to liver scarring.
The road to liver health: small changes, big impact
Making simple yet consistent changes in your diet and lifestyle can have a profound impact on liver health. In addition to eating a healthy diet, remember to exercise regularly (it helps you maintain a healthy weight and reduce liver fat).
What to do if you’re concerned about your liver
If you’re concerned about your liver, talk to your doctor or come to see us for a non-invasive liver scan, which can help to identify the early signs of liver disease.
Disclaimer
All information is general and not intended as a substitute for professional advice. Moonee Valley Specialist Centre can consult with you regarding your individual health needs. Any invasive procedure carries risks.
References
- British Liver Trust, Risks and causes, https://britishlivertrust.org.uk/information-and-support/risks-and-causes/, [Accessed 25 February 2025]
- Liver Foundation, Eating for your liver, https://liver.org.au/living-well/eating-for-your-liver/, [Accessed 25 February 2025]
- Liver Foundation, Alcohol, https://liver.org.au/living-well/alcohol/, [Accessed 25 February 2025]
- Medical News Today, High salt diet may harm liver, https://www.medicalnewstoday.com/articles/307028, [Accessed 25 February 2025]
