Take care of your liver so your liver can take care of you
I’m going to be blunt here – obesity and belly fat are silent killers. Research and science tell us obesity is the leading cause of fatty liver disease. To make matters worse, high levels of belly fat and visceral fat cause numerous dangers to your liver health and function.
Sorry to be so harsh, but I really want you to understand how important a healthy body weight is to your liver health. Along with eating a balanced diet, consistent exercise is key to your liver health and wellness.
Now, when you read the word exercise, you might have flashbacks to high school gym class and the dreaded rope climb! Don’t worry, I want you to enjoy exercise. My goal with this blog is to help you understand the connection between exercise and a healthy liver and to give you real actionable tips to easily make exercise a fun daily habit.
If you have a regular exercise routine, it would be great if you shared this with our fantastic JJ Smith Facebook Community. You just might inspire someone to get moving and on the path to liver health, looking and feeling great, and a slim and sexy waistline.
How does exercise support liver health?
This quote from Dr. Tracey Simon, lead researcher and instructor of medicine at Harvard Medical School and Massachusetts General Hospital, Boston, sums up how exercise supports liver health:
“In the U.S., mortality due to cirrhosis is increasing dramatically, with rates expected to triple by the year 2030. In the face of this alarming trend, information on modifiable risk factors that might prevent liver disease is needed. Our findings show that both walking, and strength training contribute to substantial reductions in risk of cirrhosis-related death, which is significant because we know very little about modifiable risk factors.”
Dr. Simon and her team studied how exercise reduces risk of liver-related disease and outcomes. This research concludes physical activity like walking and muscle-strengthening are associated with reduced risk of cirrhosis-related death and emphasizes the link between obesity and chronic liver disease.
This is all I need to remind me to get up off the couch, put on my shoes, and get out the door for a brisk walk! You and I know exercise is essential to burning calories, building muscles, stimulating the digestive system, reducing stress, weight loss, and boosting your mental health. And now we have clear evidence connecting exercise to your liver health.
Now, I don’t want to overwhelm you with science, but the facts tell us how important exercise is for your liver health. I urge you to read this article highlighting eight studies and reports on the link between exercise and improved liver health.
Not only does exercise reduce your risks of liver disease and fatty liver disease – it helps you look great on the outside. A regular exercise routine helps you lose belly fat, trims your waistline, builds muscle, and gives you a healthy glow – all things I want for you.
9 benefits of exercise for your whole-body health
I really want to reinforce how important exercise is to your whole-body health. Whenever I’m asked about doing a safe and natural liver cleanse, exercise is at the top of my list for must-do healthy liver lifestyle habits.
Along with being key to an effective liver detox, exercise gives you these nine essential whole-body health benefits:
- Reduces your risk of heart disease.
- Helps you control and maintain a healthy weight.
- Lowers your blood sugar and insulin levels.
- Provides an endorphin boost, improving your mood and mental health.
- Supports healthy brain function as you age.
- Strengthens your bone health and builds muscles.
- Reduces cancer risk, including lung, uterine, breast, and colon cancer.
- Makes it easier to sleep.
- Helps you connect with an active community, giving you much needed personal connections and support.
How to make exercise a part of your healthy lifestyle
As a certified weight-management expert and nutritionist, I’m loving this video from Dr. Veronica Loy, Assistant Professor of Hepatology, Loyola University Medical Center, talking about Managing Your Liver Health with Fitness.
In this American Liver Foundation video, Dr. Loy really digs into the connection between obesity, belly fat, exercise, and liver health. Think about these key messages from Dr. Loy and how important they are to your liver health and wellness:
- Obesity is the leading cause of fatty liver disease and a decrease in belly fat decreases insulin resistance. This emphasizes why it’s important to focus on weight loss in the belly area.
- Moderate physical activity is recommended 30 minutes a day five times a week.
- Exercise contributes to a reduction in belly fat, reduces inflammation in the liver, and may reduce risk of liver cancer.
- Remember the importance of good nutrition in losing belly fat. Reduce your intake of sugary sodas and focus on a balanced diet.
To make exercise part of your healthy liver lifestyle, follow these seven tips:
- Find an activity you enjoy. This makes it easier to incorporate into your daily routine. For example, if you like group activities, sign up for a running club or join a yoga studio.
- Don’t force exercise into your life. The key is to fit it in, when you can. Look for 10-minute chunks of time throughout the day where you can get up and move.
- Put on your shoes and go for a walk. A 30-minute walk does wonders for your bone health, muscular strength, heart function, liver health, weight loss, and mental health. If you’re a regular walker, think about picking up the pace – you’ll burn more calories and be on the fast-track to a slim and sexy waistline.
- Set an exercise or movement goal. Make sure this goal is achievable and doesn’t require major lifestyle changes. You might want to use your standing desk at work more or get out for a walk on your lunch break. Set an exercise goal to help support your liver health.
- Look for ways to add exercise to your day-to-day. Instead of taking the elevator, use the stairs. Rather than driving to the coffee shop, ride your bike to the coffee shop. Look for a parking spot far away from your office building. Set an alarm on your phone to remind you to do five push-ups or crunches.
- Connect with a friend and make an exercise date. It’s much easier to go out for an evening walk when you know your friend is waiting for you.
- Mix up your exercise routine. It’s easy to get bored with walking or a home fitness program. Look for other ways to be active, like spending a Saturday afternoon at a waterslide park, playing catch with your kids, or trying a new activity like inline skating or kayaking. Whatever it is – make sure it’s fun and easy to fit into your life.
Above all else, to really benefit from exercise, you must make it a consistent regular habit. I don’t care what you do – walking, yoga, swimming, pole dancing, aquafit, belly dancing, or bike riding – just do it regularly.
Your liver health will improve. You’ll lower your risks of developing fatty liver disease. You can kickstart your metabolism making it easier to lose belly fat. You’ll have a huge feeling of accomplishment and a mood boost.
Sign up for my Flat Tummy Movement mailing list to get regular tips, articles, and videos on how to lose belly fat and get a trim and sexy waistline. Remember, Dr. Loy highlighted in her video the connection to belly fat and liver disease – so you definitely want to get my flat belly tips and knowledge.