This year, World Liver Day‘s message is focused around #FoodIsMedicine and how nutrition impacts liver health, highlighting the crucial role of nutrition in maintaining liver health and how a balanced diet can help prevent liver diseases. The campaign encourages individuals to make healthy lifestyle choices, including eating a balanced diet, limiting alcohol consumption, and staying physically active, to support their liver health.
Why Liver Health Matters
Your liver supports nearly every system in your body. It processes food, stores vitamins and minerals, breaks down medications and alcohol, and removes toxins. But without the right care, the liver can become overburdened, increasing the risk of fatty liver disease, hepatitis, cirrhosis, and even liver cancer.
Nourish Your Liver: The Power of a Healthy Diet
Your liver is the body’s powerhouse, responsible for critical functions like producing proteins, cholesterol, and bile, as well as storing vitamins, minerals, and even carbohydrates. It also plays a vital role in detoxifying, breaking down substances like alcohol, medications, and metabolic byproducts. Keeping your liver healthy is essential to overall well-being.
Diet plays a key role in supporting liver function. Certain foods contain powerful compounds that not only help improve liver enzymes but also protect against fat buildup, reduce inflammation, and combat oxidative stress. Including these liver-friendly foods in your diet can make a significant difference:
- Cruciferous vegetables: Packed with antioxidants, they help enhance detoxification.
- Blueberries & cranberries: These berries are rich in antioxidants that support liver health.
- Grapes: High in resveratrol, grapes help protect the liver from damage.
- Nuts: Rich in healthy fats, nuts support liver function and reduce inflammation.
- Fatty fish: Full of omega-3s, they help reduce liver fat and inflammation.
- Olive oil: A healthy fat that promotes liver health and reduces oxidative stress.
By incorporating these foods into your daily routine, you can take an active role in protecting your liver and maintaining its vital functions. Your liver deserves the best, and what you eat plays a big part in how it performs.
Hepatitis ACT: Supporting You and Your Liver
At Hepatitis ACT, we don’t just talk about liver health we take action. We’re your local go-to for:
- Free and confidential hepatitis B and C testing (Point of Care testing)
- Peer support from people with lived experience
- Education and resources on liver health
- Help navigating hepatitis care and treatment
- Free, food through our partnership with OzHarvest
We believe healthy living should be accessible to everyone and that includes support, food, education, and care.
Understanding Common Liver Conditions
Viral Hepatitis:
Viral hepatitis, including hepatitis B and C, is a leading cause of chronic liver disease. These infections can damage the liver over time and may lead to serious complications like cirrhosis or liver cancer if not managed or treated. Fortunately, hepatitis B can be prevented with vaccination, and hepatitis C is now curable with short-course treatment.
Find out more about hepatitis below:
At Hepatitis ACT, we offer free, confidential testing for both hepatitis B and C, plus education, support, and linkage to treatment.
Understanding Fatty Liver Disease
Fatty liver disease occurs when more than 5–10% of your liver is made up of fat. It’s common among people who are overweight, have diabetes, or drink heavily. There are two types:
- NAFLD (non-alcoholic fatty liver disease): Linked to diet and lifestyle
- AFLD (alcoholic fatty liver disease): Caused by excessive alcohol use
Left untreated, fatty liver can progress to fibrosis, cirrhosis, or liver cancer—even without obvious symptoms early on.
1 in 3 Australian adults may have fatty liver disease—early action makes all the difference.
Alcohol and the liver
Drinking too much alcohol causes liver cells (hepatocytes) to die. While the liver can regenerate, ongoing heavy drinking overwhelms its ability to heal—leading to permanent scarring (cirrhosis) and increased risk of liver failure or cancer.
We offer non-judgmental support if you’re thinking about cutting back or quitting alcohol to improve your health.
You can further read up on Cirrhosis here
Photo credit to: www.prohumano.eu
How Physical Activity Supports Liver Function
At Hepatitis ACT, we know that staying active is one of the best things you can do for your liver. Regular physical activity helps reduce fat in the liver, supports healthy blood flow, and lowers inflammation. It also helps manage body weight and improve how your body uses insulin, all of which ease the liver’s workload. Exercise even encourages liver cell repair, which helps keep your liver working well over time. On the flip side, not moving enough can lead to weight gain, fat buildup in the liver, and more inflammation, increasing the risk of liver conditions like fatty liver disease. In short, getting active is a simple but powerful way to protect your liver and overall health.
Tips for Keeping Your Liver Healthy
- Maintain a Healthy Weight: Being overweight or obese increases the risk of fatty liver disease, so it’s important to manage weight through a balanced diet and regular exercise.
- Eat a Balanced Diet: Incorporate nutrient-rich foods, including vegetables, fruits, whole grains, and lean proteins, while avoiding excess sugar, salt, and unhealthy fats.
- Exercise Regularly: Physical activity helps prevent fat buildup in the liver and promotes overall liver function. Aim for at least 30 minutes of moderate activity most days.
- Limit Alcohol Consumption: Excessive alcohol can damage liver cells, so it’s important to drink in moderation or avoid alcohol altogether to protect liver health.
- Stay Hydrated: Drinking enough water supports liver detoxification processes and helps maintain overall health.
- Avoid Toxins: Be cautious with chemicals, cleaning agents, and other toxins that could harm the liver. Use protective equipment when handling harmful substances.
- Get Vaccinated: Hepatitis vaccinations can protect against viral infections that can damage the liver. Ensure you’re up-to-date on vaccines for Hepatitis A and B.
- Monitor Medications: Be mindful of over-the-counter medications and supplements that may strain the liver. Always consult with a healthcare provider before starting any new treatment.
- Practice safe sex: Unprotected sex or sex with multiple partners increases your risk of hepatitis B and hepatitis C.
- Don’t share personal hygiene items: For example, razors, toothbrushes and nail clippers can carry microscopic levels of blood or other body fluids that may be contaminated.
- Use Sterile Injecting equipment: Always ensure that any needles, piercing, or tattoo equipment is properly sterilised and that safe, hygienic practices are followed to protect yourself and others from infection
This World Liver Day, we encourage everyone to look after their liver and take small steps that lead to long-term health. Whether you need testing, information, or just a chat—we’re here for you.
