Simple ways to love your liver - 12 tips to good liver health

#1 Maintain a healthy weight It’s estimated that 60% of Australians are overweight or obese. And of those classed as obese, approximately 30% will have fatty liver disease, putting them at high risk of liver scarring (cirrhosis), liver failure and liver cancer. If you carry any excess weight around your middle, it can cause insulin resistance which often leads to fatty liver disease. Measure your middle and keep it at a healthy circumference. Men should maintain a waist of less than 102cm and women, less than 88cm. Exercising and eating a diet that’s low in fat and high in fibre, vitamins, antioxidants and minerals will help you maintain a healthy weight and liver. #2 Avoid fad diets Fad diets that make your weight yoyo can put excessive stress on your liver. Avoid any products that promise large amounts of weight loss in an unrealistically short period of time. These diets are usually lacking in essential nutrients and are not beneficial. Aim to lose weight at a healthy rate of ½ -1kg per week. Liver cleansing and detox diets should also be avoided. Contrary to popular belief, no particular diet is liver cleansing, but a healthy diet improves wellbeing. Take a look at our diet page and ask your doctor or dietitian to help you create a healthy and nutritious diet plan. #3 Limit your fat intake High levels of fat in the blood (hyperlipidaemia) and high levels of cholesterol (hypercholesterolaemia) are common causes of fatty liver disease. Keep your levels low by keeping your fat intake low. And of the little fats you do eat, make sure they’re unsaturated (poly- and monounsaturated fats). If a low fat diet isn’t working for you, speak to your doctor about medications that can help. #4 Drink alcohol in moderation Sensible consumption of alcohol is critical to your health. While alcoholism is more common among men, women are more susceptible to the adverse effects of alcohol on the liver. In fact, it takes as little as 20 grams of alcohol daily (only two standard drinks) for women to develop liver problems. If you can’t cut back, talk to your doctor about getting professional help. #5 Go for regular blood tests A blood test is the best way to keep an keen eye on the levels of fat, cholesterol and glucose in your blood – all of which are associated with fatty liver disease. Too much glucose can be an indication that you have Impaired Glucose Tolerance or Diabetes – in both cases you’ll need to carefully control your blood sugar levels through diet, medications and/or weight loss. Have you ever experimented with intravenous drugs? Did you have a blood transfusion, or organ transplant prior to 1992? If so, make sure you get tested for hepatitis C. #6 Quit smoking It’s been proven that smoking cigarettes is linked to the development of liver cancer. Smoking can also enhance the toxic effects that some medications (such as Paracetamol) have on the liver. Talk to your doctor, or ring Quitline to get help. #7 Get a jab Talk to your doctor about getting vaccinated against hepatitis A and B. If you choose not to get vaccinated against hepatitis A, make sure you avoid sushi, or raw/partially cooked clams, oysters, mussels and scallops, as these fish often live in hepatitis A-contaminated rivers and seas. If you choose not to get vaccinated against hepatitis B, practice safer sex. #8 Ask your doctor Mixing medications is never advised without seeking advice from your doctor or pharmacist. This applies to herbal supplements as well as prescription and over-the-counter drugs. Some medications require the liver to work extra hard to metabolise them, and taking too many medications at once can damage the liver. Some herbal supplements can actually be toxic to the liver, such as kava, comfrey, chaparral, kombucha tea, pennyroyal and skullcap. Read our common toxins page for more information. #9 Protect yourself Practice safer sex and protect yourself from hepatitis B. Unlike hepatitis B, hepatitis C isn’t classified as a sexually transmissible infection, but if there is a chance of blood to blood contact, you should practice safer sex. Less commonly, toothbrushes, razors and other personal care items can also transmit hepatitis B or C, so don’t borrow, or share yours with anyone! #10 Be aware of drug risks Some illicit drugs and the chemicals they are mixed with can be toxic to the liver. Intravenous drug use is also commonly known to transmit hepatitis B and C. If you currently use intravenous drugs, don’t share needles – take advantage of a needle exchange program. #11 Don’t ignore your liver If you’ve been told that something is wrong with your liver, ask your doctor for a referral to a liver specialist (hepatologist). You might feel fine, but the signs and symptoms of liver disease and hepatitis are not always present. #12 Take care with tattoos and piercings If you’re keen to get a tattoo or a piercing, take extra care to find an establishment that is clean and adheres to meticulous sterilisation practices. Want to learn more about your liver? Understand what makes your liver so important, try our liver-loving recipes, read more diet tips and make sure you get plenty of exercise.

10 Fitness Basics, Big Results without Drugs – Chris Middleton Like

I've read this post few months back and tried it out. To my surprise it did work for me and I feel much better. So I thought I would share it with the rest of my blog readers.

New workout accessories and training techniques with fancy names may have their place, but sometimes the basics deliver the biggest results. Check out these 10 must-read tips!

By Jen Jewell Apr 22, 2013

As a Bodybuilding.com reader, you no doubt know your stuff. You're smarter than the average bear, and when you hit the gym to train, you don't just "show up" and putter around on the treadmill. You arrive on a mission. Like me, you'll do whatever it takes to reach your personal best. You're dedicated and focused. You're unstoppable.

Sometimes, however, our desire to get as ripped, huge, fast, or strong as possible is so overpowering that we forget to take a step back and critically review what we're doing. As an athlete and fitness competitor, I sometimes get so focused on my goals—crushing the competition, nailing every workout, hitting every meal—that I forget some of the tried-and-true fitness basics along the way.

Basics, you ask? What basics? I'm talking about the simple building blocks of fitness success. They're easy to forget in lieu of the latest and greatest fitness craze that hits the scene. (Shake Weight, anyone?) Now is the time to remember them. These tips might seem simplistic and elementary, but they're important for any trainee to revisit and utilize.

1 / Have Fun

If you're not having fun with your fitness, it's easy to lose interest. If the idea of walking on the treadmill bores you to tears, don't do it!

Find an activity you enjoy doing: start hiking, begin power lifting  join a running club, take up yoga, or even try trapeze lessons. As long as you have fun with your fitness, you're more apt to stay consistent.

2 / Set Goals

Maybe you want to fit into a smaller dress size, decrease your body fat percentage, cut your mile time, or set a new lifting PR. Well, set a goal, map out a plan, and get to it! I always have clients set short-term (30-day) and long-term (3-6 months) goals. With these goals in mind, we can map out the necessary plan of attack. That plan will help you stay focused and on the path to success.

3 / Drink Enough Water!

Before you say, "Tell me something I don't know, Jen," allow me to elaborate. While the reminder to drink water may sound unnecessary and obvious, many people often mistake their thirst for hunger. If you just ate a meal and are still hungry, you could just be dehydrated.

Too often dieters attempting to lose weight think they're hungry when they're not. Don't mistake your thirst for hunger! If you feel hungry, drink more water first and then wait it out. After 10 minutes, you'll know if you're actually hungry.

4 / "Pass The Protein, Please"

While exact daily protein requirements vary by individual and goal, you need enough to maintain and build lean muscle mass. Aim to consume about one gram of protein per pound of body weight per day, divided among 4-6 meals. A diet this rich in protein will help you feel fuller for longer while refueling your muscles post-workout.

On that note, remember that proper supplementation is important and must fit your goals. Yes, I understand that supplements can seem a bit overwhelming, so start simple: protein, fish oil, and a multivitamin are great choices. Train hard and conduct your own research before using supplements.

Don't just buy something your friend touts as "the latest and greatest." It may not pertain directly to your goals or needs.

5 / Pile On The Greens

This tip applies regardless of your exact fitness goal. Adding vegetables to most meals bringsfiber, vitamins, antioxidants, and minerals to your diet, and will help keep you full for a longer period of time. If you're new to the vegetable world, start by trying to add greens to half of your daily meals.

Don't think that adding veggies means you're done. You also need to make sure you eat a consistent, balanced diet. Your hard efforts in the gym will not be evident in your reflection if you don't consistently follow your meal program. The saying "abs are made in the kitchen" is not just a rumor created by the Food Network in an attempt to create more culinary wizards. If you want that lean, toned, or ripped appearance, you have to stay dedicated to both your training and your meal program.

6 / Prepare To Succeed

When it comes to meals, don't be caught off-guard. The more you can plan ahead, the better. Don't get me wrong, you don't need a week's worth of food proportioned out in Tupperware ahead of time in order to be successful. If I leave the house, even if just for a few errands, I always take my next meal or snack with me on the go. You just never know what can come up.

Prepare yourself with bars, shakes, almonds, and other packable, healthy snacks. That way, when you're starving and away from whole food, you won't stop a fast food joint.

7 / Sleep Sufficiently

Yes, you read that correctly—make sure to get your ZZZs! Rest is crucial to our fat-loss and muscle-building goals. Lack of sleep raises cortisol levels and hampers proper recovery. Aim for 6-8 hours of sleep each night.

8 / Mix It Up!

Many dedicated gym-goers fall into a workout rut. Break out of boredom by challenging yourself in new ways. Try new movements, set aside the dumbbells in favor of a barbell or cables, or grab a buddy and try a class. Don't just set up camp at your usual corner or elliptical. If you are bored with your workouts, chances are your body is, too. Make some changes for a new challenge and a more ripped you.

Although making changes to your workouts is important, make sure your changes are still going to help you reach your goals. If you're trying to improve your 10K time, I'm not sure doing a 5X5 squat regimen is going to help. Make smart adjustments to your program as they pertain to your goals. You don't have to drastically change your workouts every week. Make simple adjustments to keep making progress.

9 / Lift Weights

I constantly hear women say things like, "I just want to tone, so all I need to do is cardio." This could not be farther from the truth. Cardio without weight training will leave you "skinny fat."

You might have a thinner frame than when you started, but your physique won't be any tighter. Depending on your overall weight loss, you could end up with loose skin. Yikes.

Resistance training increases your metabolism by building lean muscle. The more muscles you have, the more calories you burn.

More muscle and less fat means you'll strengthen, tighten, shape, and "tone" your entire physique. Think twice before skimping over the free weight section!

10 / Stay Consistent

None of this information will be of much value if it's not done consistently. No matter your goal, consistent efforts are rewarded with hard-earned results. It's that simple. There's no replacement for consistent time under the bar, so get after it!