Today (March 18th) is the 26th National Liver Day. The liver, known as the "silent organ" of the human body, plays multiple key functions day and night, including detoxification, metabolism, and synthesis. However, various unhealthy habits in life put pressure and damage on the liver. Today, let's learn how to love and protect the liver together. These five lifestyle habits are the most harmful to the liver. Alcohol abuse (ethanol) is metabolized into acetaldehyde (a primary carcinogen) in the liver, which can directly damage the liver cell membrane, leading to steatosis, inflammation, and even cirrhosis. The daily alcohol consumption of men is less than or equal to 25 grams (about 1 liang of high Baijiu), and that of women is halved, but "safe dosage" does not mean harmless. Drug/health product abuse of acetaminophen (antipyretic), certain antibiotics (such as erythromycin), and Chinese herbal medicine (such as Polygonum multiflorum) may lead to drug-induced liver injury. Blindly taking "liver protective health products" actually increases the metabolic burden on the liver. High calorie diet combined with prolonged sitting and excessive sugar and trans fatty acids (such as milk tea and fried foods) promote the accumulation of fat in the liver, leading to non-alcoholic fatty liver disease. Long term sitting leads to visceral fat accumulation and accelerates the process of liver fibrosis. Staying up late and not getting enough sleep can increase liver blood flow by 40%, which helps repair damage. Long term staying up late disrupts the metabolic rhythm of the liver and increases transaminase levels. Ignoring viral hepatitis hepatitis B/hepatitis C virus can be latent for a long time, and without standard treatment, it will develop into cirrhosis and liver cancer. These four common foods are quietly damaging the liver. Moldy foods may contain various mycotoxins, such as aflatoxin, aflatoxin, and penicillin, which can cause liver damage. For example, aflatoxin is currently recognized as the strongest chemical carcinogen, and moldy corn, peanuts, etc. are prone to contain aflatoxin B1, which is the most toxic type in the aflatoxin family and can damage liver cells, increasing the risk of liver cancer. Raw or undercooked aquatic products may carry hepatitis A virus, and eating raw or undercooked seafood can increase the risk of hepatitis A. In addition, Clonorchis sinensis (clonorchis hepatica) is often found in drunk shrimp and fresh water Yusheng. This parasite can parasitize in the biliary tract, increasing the risk of intestinal obstruction, cirrhosis and even jaundice. The International Agency for Research on Cancer (IARC) defined Clonorchis sinensis as a class of carcinogenic parasitic infections in 2009. Guangdong Province, which loves to eat raw pickling the most in China, has the highest infection rate of Clonorchis sinensis in the "National Survey Report on Important Parasitic Diseases in the Human Body", reaching 16.42%. Epidemiological studies on pickled foods in some areas with high incidence of liver cancer have shown a close correlation between pickled vegetables and the occurrence of liver cancer. A survey shows that eating pickled vegetables can increase the risk of liver cancer. In many areas with high incidence of liver cancer, the detection rate of nitrosamines in pickled vegetables exceeds 60%. Nitrosamines, as a component, can damage liver cells and gradually affect normal liver function, increasing the risk of developing liver cancer if ingested in large quantities over a long period of time. The nitrosamine content in pickled vegetables should not be underestimated, and the consumption of pickled vegetables should be reduced to minimize potential harm to the liver. Toxic traditional Chinese medicine has three parts of toxicity. Many traditional Chinese medicines have complex ingredients and contain toxic substances, which can cause liver damage and even liver diseases. Friends in the Yunnan Guizhou region like to use traditional Chinese medicine to make medicinal wine, or add some traditional Chinese medicine to vegetables, which is very dangerous. The National Food Safety Risk Assessment Center almost calls on people not to make homemade medicinal wine every year. These signals are caused by the liver's difficulty in metabolizing toxins in the body during distress, fatigue, and liver dysfunction, which may lead to persistent fatigue and weakness that cannot be relieved through rest. When the liver is damaged, bilirubin may accumulate in the body, causing yellowing of the skin and eyes, and may also be accompanied by darkening of urine color. When skin itching and liver function decline, bile accumulates in the body, irritating the skin and causing itching, especially at night or after bathing. Patients with decreased appetite and digestive disorders often experience symptoms such as loss of appetite, nausea, and indigestion. The liver is an important synthesis organ for coagulation factors, and when liver function is impaired, coagulation factors decrease, leading to easy bruising or bleeding, even nosebleeds or gum bleeding. Spider nevi and liver palm spider nevi appear as small red dots with "spider like" blood vessel branches, commonly found on the upper chest, shoulders, and face. Liver palm refers to the redness at the base of the palm, especially the thumb and little finger. Please adjust your diet to reduce the intake of refined sugars (such as desserts) and saturated fats (such as fatty meat), and increase the intake of dietary fiber (oats, broccoli) and high-quality protein (fish, soy products) in this liver protection guide. Supplementing key nutrients: Vitamin E (nuts) for antioxidant and liver protection; Vitamin D (deep-sea fish, sun exposure) improves fatty liver; Choline (egg) promotes fat metabolism. Exercise management "aerobic+resistance", 30 minute brisk walking/swimming 3 times a week, combined with strength training (squats, elastic bands), can reduce liver fat content. Avoid sudden weight loss, rapid weight loss (>5% weight/month) can lead to short-term deterioration of fatty liver. It is recommended to lose 2-4 pounds per month. Sleep and stress regulation ensure 7-8 hours of sleep every night, avoid blue light (phone/computer) stimulation 2 hours before bedtime, and maintain normal secretion of melatonin. Chronic stress leads to an increase in cortisol levels, exacerbating liver inflammation, which can be alleviated through mindfulness meditation and deep breathing. Environmental toxin protection: Aflatoxin in moldy foods (especially peanuts and corn) is a strong carcinogen, and even if the moldy part is removed, it may still contaminate the entire food. Poor quality hair dyes and cosmetics containing heavy metals should be used with caution, as chemical toxins may be absorbed through the skin and damage the liver. Regular physical examinations can help detect liver diseases early and take effective treatment measures. Especially for high-risk groups such as those with a family history of liver disease, long-term alcohol consumption, and obesity, regular liver function tests, abdominal ultrasound, and other examinations should be conducted. It is recommended to have a comprehensive physical examination every year, including liver function examination, five items of hepatitis B and abdominal ultrasound. (New Society)