Liver heat refers to a state in which the liver is damaged or inflamed, often due to unhealthy habits or underlying illness.
According to Dr. Huynh Van Trung from the Center for Gastrointestinal Endoscopy and Laparoscopic Surgery at Tam Anh General Hospital in Ho Chi Minh City, early signs of liver dysfunction are often subtle and include fatigue, loss of appetite, and abdominal discomfort. If left unaddressed, symptoms may escalate to yellowing of the skin or eyes, itching, bloating, nausea, bleeding gums, insomnia, and physical weakness.
Dr. Trung emphasized that combining medical treatment with healthy habits is key to managing liver heat. Below are seven expert-recommended methods to relieve the condition:
1. Eat more vegetables and protein
Leafy greens and fruits help cleanse the liver and support its detoxification processes. Protein contributes to stabilizing blood sugar and body weight, easing the liver’s workload.
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A bowl of food. Illustration photo by Unsplash |
2. Stay hydrated
Adequate water intake helps regulate body temperature, flush toxins through urine and sweat, and combat oxidative stress. In addition to plain water, liver-friendly drinks include winter melon juice, brown rice water, green tea, and herbal teas.
3. Cut down on carbohydrates
Foods high in refined carbs—like bread, rice, noodles, and potatoes—can convert to fat and contribute to fatty liver. Fried foods, processed snacks, canned goods, red meat, and fresh bamboo shoots should also be limited to prevent liver overload.
4. Avoid alcohol
Limiting or avoiding alcohol gives liver cells a chance to regenerate and reduces inflammation.
5. Get enough rest
Aim for at least eight hours of sleep a night, ideally before 11 p.m., to give the liver time to repair and perform essential detoxification processes.
6. Manage stress
Activities such as reading, meditating, or listening to music can help relieve stress, benefiting both liver and digestive health.
7. Exercise regularly
Engaging in 30 minutes of moderate physical activity daily can boost metabolism, improve overall health, and reduce the risk of liver heat.
