Your liver is a vital organ that plays a key role in many of your body’s chemical reactions and processes, including the digestion and metabolism of foods. Liver enzymes are substances produced by the liver to help with these processes. An elevated level of liver enzymes can be an indication of a problem. But with the right dietary and lifestyle changes, it’s possible to bring down your liver enzymes and protect your liver health.
Understand Your Liver Enzymes
The liver is responsible for many important processes and is home to multiple enzymes. These enzymes include aspartate aminotransferase (AST), alanine aminotransferase (ALT), alkaline phosphatase (ALP), gamma-glutamyl transpeptidase (GGT), and bilirubin. Elevated levels of these enzymes may indicate liver damage, a viral infection, or a number of other conditions.
Dietary Changes
Making dietary changes is one of the most effective ways to lower your liver enzymes. Eat a diet rich in whole, unprocessed foods and limit your consumption of processed foods, sugar, and refined carbohydrates. Eating a variety of fruits and vegetables can also help boost your intake of vitamins and minerals, which can help support liver health. Additionally, make sure you’re getting enough protein. Eating high-quality proteins, such as fish, eggs, and lean poultry, can help support your liver health and function.
Avoid Alcohol and Other Toxins
Alcohol is one of the most damaging substances for your liver. If you consume alcohol, try to limit your intake to one drink per day for women and two drinks per day for men. Additionally, avoid exposure to toxins like environmental pollutants, pesticides, cigarette smoke, and other harmful substances. If you work with hazardous materials, be sure to take appropriate safety precautions to minimize your exposure.
Exercise
Exercising regularly can help improve your liver health. Aim for at least 30 minutes of moderate-intensity exercise five days per week. You can also incorporate intermittent bouts of intense activity for extra health benefits. Exercise can help reduce your risk for many chronic conditions, including fatty liver disease, which can cause elevated levels of liver enzymes.
Manage Stress
Managing your stress levels is also important for maintaining healthy liver enzymes. Stress can cause inflammation, which can damage your liver. Try to incorporate stress-reducing activities into your daily routine, such as yoga, meditation, and breathing exercises. Regularly getting enough sleep can also help reduce stress and support your overall health.
Supplements
In addition to the dietary and lifestyle changes listed above, certain supplements may help support liver health. Milk thistle is one of the most commonly used supplements for this purpose. It’s thought to help reduce inflammation and protect the liver from damage. Other supplements, such as artichoke extract, curcumin, and dandelion root, may also help lower liver enzymes.
See a Doctor
If you’re concerned about your liver enzymes, it’s important to see your doctor for a complete evaluation. They can order tests to measure your liver enzyme levels and determine the underlying cause. Depending on the results of those tests, your doctor may recommend changes to your diet and lifestyle or prescribe medications to help reduce your enzyme levels.
Conclusion
Elevated levels of liver enzymes can indicate a problem with your liver health. But with the right dietary and lifestyle changes, it’s possible to bring down your liver enzymes and protect your liver health. Eating a healthy diet, avoiding alcohol and toxins, exercising, managing stress, and taking supplements can all help reduce your liver enzymes and improve your overall health. If your enzyme levels remain high, it’s important to speak to your doctor for further evaluation.