Most of us worry about burnout, stress, and exhaustion as we get older. But there is one hardworking organ quietly carrying an even heavier load every single day, and chances are, we rarely think about it until something goes wrong. Your liver.
Tucked away in the upper right side of your abdomen, the liver is roughly the size of a football and performs more than 500 essential functions that keep your body running smoothly. It filters toxins, alcohol, and medications from your blood, produces bile to help digest fats, and stores vital nutrients such as vitamins, minerals, and glucose for later use.
What makes the liver remarkable is its ability to heal and regenerate itself, even after injury or partial removal. But resilience does not mean invincibility. According to Angelo B. Lozada, MD of Makati Medical Center, lifestyle habits play a major role in how well this organ holds up over time.
“Generally, maintaining an unhealthy lifestyle has a direct impact on your liver,” says Dr. Lozada. He also notes that liver damage is often overlooked because its symptoms can mimic common conditions like fatigue or mild discomfort. Many liver problems only become noticeable when they have already progressed.
Why Liver Damage Often Goes Unnoticed
Liver disease is often described as a silent condition. Early warning signs can be vague or easy to dismiss, especially for adults juggling work, family, and daily responsibilities. What makes it more concerning is that some everyday habits, even those that seem harmless, may be contributing to liver stress without you realizing it.
Here are some common causes of liver damage that deserve a closer look.
1. Alcohol and Liver Health Are Closely Linked
Alcohol is the most well-known threat to liver health, but the amount required to cause damage might surprise you. Dr. Lozada explains that even small amounts can leave lasting effects.
“As little as 4 ounces of a hard drink can scar your liver,” he says. Over time, repeated scarring can lead to cirrhosis, a condition where healthy liver tissue is replaced by scar tissue. This restricts blood flow and prevents the liver from functioning properly.
While occasional moderate drinking may be considered acceptable, those who want to protect their liver should consider reducing alcohol intake altogether. Dr. Lozada suggests choosing water instead, which helps the liver flush out toxins more efficiently.
2. Pain Relievers Can Be Risky When Misused
Reaching for pain relievers is second nature when headaches, fever, or muscle aches strike. However, taking more than the recommended dose can put your liver at risk.
“Make sure you follow the dosage recommended by your healthcare provider,” advises Dr. Lozada. Over-the-counter medications such as paracetamol, acetaminophen, aspirin, ibuprofen, and naproxen sodium are generally safe when used properly. Problems arise when they are taken too frequently or in excessive amounts.
This is especially important for adults over forty, who may already be managing multiple medications.
3. Supplements Are Not Always Harmless
Many people turn to supplements to boost energy, improve performance, or address nutrient gaps. However, natural does not always mean safe.
Some supplements can strain the liver, particularly when taken in high doses. Vitamin A is one example. According to Dr. Lozada, excessive intake can harm the liver. A safer approach is to get nutrients from whole foods like salmon, leafy greens, and orange or yellow vegetables.
Before adding supplements to your routine, it is wise to consult a healthcare professional, especially if you already have underlying conditions.
4. How Obesity Affects Liver Function
Weight gain affects more than appearance or mobility. Carrying excess weight, particularly around the midsection, increases the risk of nonalcoholic fatty liver disease. This condition occurs when fat builds up in the liver, interfering with its ability to function properly.
“Nonalcoholic fatty liver disease is a consequence of being overweight, having type II diabetes, and living sedentarily,” says Dr. Lozada.
Improving liver health starts with simple but consistent changes. Cutting back on sugary foods and trans fats, staying active, and working toward a healthy weight can significantly reduce liver fat and inflammation.
5. Smoking and Vaping Take a Toll on the Liver
Smoking is often associated with lung and heart disease, but it also places significant stress on the liver. Each cigarette introduces toxic substances that force the liver to work harder, leading to oxidative stress that may progress to cirrhosis.
The chemicals found in cigarette smoke are also carcinogenic, raising the risk of liver cancer.
“There is nothing beneficial in smoking cigarettes and vaping,” Dr. Lozada emphasizes. “Quit today.”
Small Lifestyle Changes, Big Liver Benefits
The good news is that the liver responds well to positive changes. Reducing alcohol, using medications responsibly, eating whole foods, maintaining a healthy weight, and quitting smoking can help slow or even reverse early damage.
For readers navigating midlife, this is a reminder that it is never too late to care for your body from the inside out.
For more information about liver health and preventive care, you may contact MakatiMed On-Call at +632.88888 999, email mmc@makatimed.net.ph, or visit www.makatimed.net.ph. Follow @IamMakatiMed on Facebook and Twitter for health updates.
