1) Long-term reliance on over-the-counter pain relievers / cold medications (especially those containing acetaminophen/ Tylenol )
- Mechanism: It produces hepatotoxic metabolites during metabolism, and there is a high risk of overdose or use with alcohol.
- Improvement: Take medication as prescribed and avoid alcohol consumption; discuss with your doctor whether you need to shorten the duration of use or change medication. For nutritional liver protection, consider milk thistle and NAC (for general information only, not medical advice).
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2) Sedentary lifestyle
- Mechanism: Fuel (calories / glycolipids) intake > consumption → increased oxidative stress and risk of fatty liver.
- Improvement: ≥150 minutes of moderate-intensity or intermittent high-intensity exercise per week (depending on individual circumstances), and incorporate "sporadic exercise" such as walking and climbing stairs into your daily routine.
3) Eating for "oral cravings": a combination of high-sugar starch and seed oil (refined vegetable oil).
- Mechanism: Increased insulin levels → worsening of insulin resistance , visceral fat, and fatty liver circulation.
- Improvement: Focus on whole protein + unrefined fats (olive oil, avocado, nuts) + plenty of vegetables ; avoid fried snacks, sugary drinks, and processed snacks.
4) Eating for "convenience": Convenience stores / meal replacement bars / fast food
- Mechanism: Often accompanied by hidden sugars, refined oils, additives, and low-quality proteins.
- Improvements: Plan and prepare meals in advance ; when eating out, choose combinations of "grilled / stewed meat + plenty of vegetables + good oil" and use less sauce.
5) Chronic stress and poor sleep
- Mechanism: Stress hormone imbalance → blood sugar fluctuations, immune and inflammatory disorders, viruses are prone to "re-ignition", and the liver is under more strain.
- Improvement: Maintain a regular sleep schedule, increase daily steps / sunlight exposure, and practice relaxed breathing; nutritionally, assess vitamin B1 and vitamin D levels; perform stretching / fascia relaxation before bed.
6) Alcohol (including cocktails, beer, and dessert wines)
- Mechanism: Alcohol → Acetaldehyde (more toxic) → Oxidative damage, inflammation and fibrosis; worse if consumed with sugar.
- Improvements: Set alcohol-free days and limits; replace evening alcoholic drinks with sparkling water and lime ; avoid high-sugar meals before and after drinking alcohol.
7) Micronutrient deficiency (lack of antioxidant and detoxification cofactors)
- Key ingredients: green cruciferous vegetables (broccoli, sesame leaves, etc.) , garlic / onion (containing sulfur compounds), high-quality protein (essential for repair), and seafood / grass-fed red meat (providing essential nutrients).
- Direction: Adhere to the principle of " high nutrient density ", including a variety of colorful vegetables, high-quality protein, and healthy oils, while reducing ultra-processed foods.
A Week of Practical Implementation (Simplified Version)
- Plate : ½ plate of non-starchy vegetables + ¼ plate of high-quality protein + ¼ plate of whole starch (or vegetables) + 1–2 tablespoons of good oil.
- Drinks : Drink water only when thirsty; replenish electrolytes when exercising or sweating a lot, and avoid sugary drinks.
- Exercise : Add 6–8 sets of interval training ( 20–40 seconds of high intensity + 2–4 minutes of recovery) 3 days a week (adjust according to individual ability).
- Alcohol : Weekends only, ≤1–2 drinks, and not with desserts / sweetened cocktails.
- Meal preparation : Prepare protein-rich main dishes and chopped and washed vegetables once a week to reduce the chance of eating junk food on short notice .
- Medication : Before continuing to use any pain relievers / cold medications or combining them with health supplements, be sure to confirm with your doctor / pharmacist.
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Friendly reminder: If you already have abnormal liver function, fatty liver, hepatitis B/C , a history of taking multiple medications or drinking alcohol , please discuss personalized diet and exercise intensity with your doctor; this article is for general health information and not medical advice.
YouTube source: https://www.youtube.com/watch?v=_BF5Tylj9jQ
YouTube Column: Dr. Berger in Chinese Health knowledge
