7 Day Weight Loss Diet Plan For Vegetarians

Vegetarian-DietA vegetarian balanced diet is a must for a healthy weight loss. A vegetarian balanced diet is based on the MyPlate plan. The plan ensures that you get the right proportion of nutrients without consuming meat, fish or their derivatives. You should consume five portions of fruits, vegetables and fiber rich food like potato, whole grains, cereals pasta, bread and rice. You should also include dairy products like milk, curd, paneer and cheese.

The best way to lose weight is by reducing calories. Increase the amount of calories you burn through exercise. Exercise for 20 to 30 minutes daily to boost the metabolism and burn fat. You can take up high intensity exercises like aerobics, swimming and cardiovascular exercises to burn calories faster.

Breakfast is the most important meal of the day. Consume a protein and fiber rich breakfast to stay full for a longer time.
Drink 2 liters of water every day. Water aids in digestion and flushes out the harmful toxins and metal from the body. Replace your cold drink and alcohol with fresh fruit juice, water, buttermilk, and coconut water.
Reduce your oil, sugar and salt consumption. Two tablespoons of refined or olive oil per day is sufficient. Avoid consuming butter, margarine and ghee in high quantities.
Processed and junk foods like chips, cookies, biscuits and instant noodles must be avoided. Highly processed foods are low in nutrients, which can lead to overeating.
Fiber rich foods are excellent in weight loss management. Include fiber rich foods like cereals, whole grains, oats, vegetables and fruits in your diet. Fiber is required to maintain bowel movements and prevent constipation. It will also keep you full for a longer period of time.
Include antioxidant rich foods in your diet. Brightly coloured vegetables and fruits like carrot, beetroot and spinach are rich in biotin, a potent antioxidant. High levels of antioxidants in the body will improve immunity, protecting from several diseases.

Top 10 Health Tips for Men

Health Tips for Men

1. Find a doctor. Choose one you’re comfortable with, so you can “openly discuss all aspects of your health, from your mental state to your sexual function to your overall wellness,” Lamm says.

2. See that doctor. “Just because you are feeling well doesn’t mean you are well. Have a tendency toward denial? Don’t ignore things like black stools, vision loss, or chest pain. Unfortunately, men have a tendency to do just that.”

3. Get informed. “You do want to be knowledgeable and understand that you shouldn’t ignore symptoms or complaints, but you don’t want to self-diagnose.”

4. Vary your workouts. “The body gets very comfortable when you always do the same workout. You have got to keep varying your exercises, and they have to be an age-appropriate mix of aerobics, muscle training, and stretching.”

5. Eat to thrive. Getting enough nutrition is crucial. “It’s more important than anything else except maybe sleep,” Lamm says. “Focus on nutrients rather than calories,” and eat a variety of healthy foods. “You can’t achieve optimum nutrition with limited choices.”

6. Prioritize sleep. “Get at least 7 hours. That’s not something you should compromise. Men think they can overcome sleep deprivation by exercising or whatever,” but that’s a bad idea, he says.

7. Check your head. “Mental health is really, really important. Think about several things: Are you drinking too much? Are you paying attention to signs of depression or bipolar disorder, which often get missed? If you have a family history of mental illness, suicide, and/or substance abuse, you really need someone to help you review the signs and symptoms.”

8. Stay ready for sex. “When you’re stressed out, not sleeping, or drinking too much, you can’t get an erection on demand, and a man’s erection is a barometer for overall health. Exercising, eating well, and sleeping well are the best ways to be sure you’re a stud in the bedroom.”

9. Care for your prostate. “The prostate grows as you get older. You’ll almost certainly have symptoms, like urinary problems. A really healthy, low-fat diet will reduce the likelihood of prostate growth and may reduce the risk of prostate cancer.”

10. Enjoy yourself. “Look forward to every day, to doing something for yourself every day, whether it’s a run or listening to an audiobook or practicing meditation or yoga. Don’t save up all of your fun for vacation.”

Top 10 Health Tips for Women

Health Tips for Women

1. Zap your stress.

“The biggest issue I see in most of my patients is that they have too much on their plates and want to juggle it all. Stress can have significant health consequences, from infertility to higher risks of depression, anxiety, and heart disease. Find the stress-reduction method that works for you and stick with it.”

2. Stop dieting.

“Eating healthy doesn’t mean you have to forgo your favorite glass of wine or a piece of chocolate cake now and then. The key is moderation. Get a mix of lean proteins, healthy fats, smart carbs, and fiber.”

3. Don’t “OD” on calcium.

“Too much absorbed calcium can increase the risk of kidney stones and may even increase the risk of heart disease. If you’re under 50, shoot for 1,000 milligrams per day, while over-50 women should be getting 1,200 milligrams per day mainly through diet — about three servings of calcium-rich foods such as milk, salmon, and almonds.”

4. Do more than cardio.

“Women need a mix of cardio and resistance or weight-bearing exercise at least three to five times a week to help prevent osteoporosis, heart disease, cancer, and diabetes. Exercise also promotes good self-image, which is really important to a woman’s mental health.”

5. Think about fertility.

“While many women have no problem getting pregnant in their late 30s and even into their early 40s, a woman’s fertility may start to decline as early as 32. So if you want to have kids, talk to your doctor about options, like freezing your eggs.”

6. Appreciate birth control.

“Birth control gets a bad rap, but not only can it keep you from getting pregnant before you’re ready, studies show it can lower the risk of uterine and ovarian cancer as well as regulate your cycle.”

7. See your doctor every year.

Make sure you get a Pap test to check for cervical cancer every 3 years if you are 21 or older. If you are 30-65, you can get both a Pap test and HPV test every 5 years. Older than that, you may be able to stop testing if your doctor says you are low risk. If you are sexually active and have a higher risk for STDs, get tests for chlamydia, gonorrhea, and syphilis yearly. Take an HIV test at least once, more frequently if you’re at risk. Don’t skip your yearly checkup.

8. Have good sex.

“Sex reduces stress and may lower the risk of chronic disease — but only if you enjoy it. If anything prevents you from sexual fulfillment, such as dryness or pain, talk to your doctor to find a solution.”

9. Get more sleep.

“Sleep needs differ, but if you have trouble getting out of bed, tire easily, or have trouble concentrating, you likely aren’t getting enough. Recent studies suggest this can put you at greater risk of heart disease and psychological problems.”

10. Consider genetic testing.

“Doctors can now screen people with a family history of breast cancer, ovarian cancer, and chronic diseases to assess their risk — and then consider preventive measures. Talk to your doctor.”

What’s the Albumin Rate Lab Test

I’m a iOS developer, and you’ll find two significant reasons I’m giving my Apple Watch up Authored by Oct 30 I ve chose to get rid of my Watch Hobby. I haven&rsquo, although I received it just a few weeks after Watches started transport; t felt forced to put it on or use it frequently, much-less everyday, within the last few months. I’ m a iOS creator thus I consider a lot about stuff like this. I haven’t been deploying it, below’ s, and just how I think potential clever watches—from others&mdash or Apple;may not be worsen. First. the Apple Watch is found by me, as being a system that relies on software, more annoying than helpful. An individual interface is often puzzling and advanced even though I understand it the theory is that; rsquo & it;s designed with absolutely the wrong navigational hierarchy in mind. Possibly the brand new launch of rsquo & Apple, on watchOS 2;s Watch system that is operating, Glances are thus sluggish to revise rsquo & they;re not properly useful.

Individual values formulated early in existence might be tolerant to change.

A Glance simply isn t helpful if it takes moments to update after I take it upon mdash & monitor;and all Glances from thirdparty developers that rsquo, I&;ve applied are still not this fast. (I gained’t even get into third-party apps here; I assumed I needed apps on my hand, however it turns out all I must say I wished was Looks—and those are slow.) Siri must be great to the View. And when it works well, rsquo & it;s wonderful. But— again, despite watchOS 2— rsquo & it;s not receptive enough to not become useless in place of irritating. “ Siri Hi ” activates my personal secretary probably 70% of times, meaning it misses usually enough that I want to wait to see if rsquo & it;s actually listening. Nevertheless the Watch needs you to keep talking, with no stop: “Hey Siri, arranged my timer for forty minutes.” Easily pause after “Hi Siri,” to check on if the Watch is hearing, it considers I’m done talking. So rsquo I&;m stuck: I’ve to trust when I notify it to the essay writing help Watch to hear, and sometimes I’ve to repeat my sentence.

For instance, in place of beginning a lowercase ???a??? with the butt, start at the loop’s top.

Instead, I possibly could only stop trying to-use Siri on the Apple Watch. (Guess what I chose?) Verification announcements about the View pays to theoretically, but functioning on them is infuriatingly sluggish and not simple. Plus, it often needs taking my iPhone out anyway. It doesn’t often experience socially appropriate to monitor announcements on my View; like the serious gesture needed to verify some time, it’s apparent, and I have never experienced a situation where verification notices on my View experienced adequate but applying my iPhone didn’t. Exercise tracking around the View is not something I possibly could produce myself worry about. I use unique watches day-today, and so I was never planning to type fitness practices predicated on wearing rsquo, Apple& ;s Watch. And also on nights I wore the View wasn’ t certain how to proceed with the knowledge it gathered. (Here Is The same explanation I’ve do not get a Fitbit: it gathers knowledge, confident, but from what end?) Subsequently, the elephant within the area: design. The View doesn’ t display the full time consistently.

Attempt grape, butter, coconut oil, and mayonnaise.

It’s an empty black rectangle, which lights up after I create a selected touch with my arm, to display my custom watch face. The necessity to create this kind of apparent motion to check time is preposterous. I – can quietly go through the period, without transferring my wrist, on any other view. The View is pretty good at uncovering its “ view motion, but the have to produce any gesture in any respect listed here is not acceptable if you ask me. Perhaps moreover, although, over the past I ’ve obtained some variety of “ rdquo & true;, low- smart, watches. (Some don’t have even batteries.) The View s design basically doesn& rsquo. I ve tried supplementing my Watch with a few third-party that is different companies but nonetheless the Apple View itself simply doesn& rsquo seem like something I’d like on my arm every single day. Let s face it: an empty, dark rectangle only rsquo & doesn;t seem good on rsquo & anyone;s hand.

That is both reasonable and unfounded.

I ve arrived at truly recognize my other watches, since acquiring my Apple View. Some of them are computerized, self winding watches; others have a battery but have people that are analog. None were extremely expensive (apart from the Apple View, I possess specifically one watch that cost over $99). Nevertheless they’re all properly created relationships of sort and functionality. The Watch aims for that partnership, however for me, it falls not long. I’ve found I appreciate carrying something gorgeous and beneficial that’s fully mechanical (or, in the event of the quartz view, a thing that is outwardly analog and doesn’t need recharging and security improvements). This existence that is regular, obvious offers an elegant distinction to the high-preservation electronic gadgets that fill the remainder of my life. It’ s comforting to take the time from coding, conversations, and emails and appreciate the ticking of a, virtually enchanting, technical watch activity. Therefore, yep.

But here’s a key i’ve to share with, one you should try and retain.

I attempted, I really did. For rsquo, you& now;ll find an analog watch being worn by me. And who understands? Possibly Apple can make some staggering enhancements in its Watch time that is next. Period can notify.

How to Develop A Cheap Computer

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Togo solely by her characters and publications, we would believe Virginia Woolf (1882 1941) was not a devotee of the theatre. “In her diaries she describes her own appointments to photo palaces since 1915,” (Humm) though in 1918 Woolf bemoaned “it is a strange point noone has nevertheless been noticed to leave a cinema in holes” (Marcus). An additional dissertation, from 1926, continues on to evaluate the viewer of the realist book to a passive cinema market, seeing a ” graphic and fluent ” solution which has “sapped our innovative energy.” Despite these “several scattered references towards the films in most of Woolfs vast communication and publications,” (Marcus) Woolfs first biographer, Winifred Holtby, composing in 1932, committed an entire phase to theatreis impact on Woolf, largely on her behalf 1928 book Orlando. As Laura Marcus places it: “For Holtby…cinematographic technique was a significant aspect of her early writing, although one eventually substituted by the orchestral effect of her later books.” 2 yrs before Orlando, on April 13th 1926, Woolf had written to buddy and fan Vita Sackville-West: “my brain is all awash with various feelings; my story; you; can you take me for a push to the ocean; the cinema; etc…” The relationship of the notification is interesting, as for this time Woolf published her essay The Cinema, while also taking care of “my book,” To the Lighthouse (1927). Woolf observed her earlier story, Mrs Dalloway (1925) released only weeks prior to the page to Sackville-West. We could believe Woolf engaged with all the topic of cinema, atleast through early 1926; Laura Marcus explains the silence in Woolfs different writings ” a reticence is ed by an essential pause while in the face of the different.” We may appreciate this stop better on remembering Woolf and her Bloomsbury pals were “the primary fictional generation in Britain to own to manage large world straight (Caughie).” In examining the two books Woolf penned either side of April 1926, we are able to, as many authorities have inked, identify proof Woolf essay writing help highly affected by cinema than her documents propose. To the variety a chain where Woolf formulated and advanced her ideas on the issues along with movie and Also To my mind Dalloway, The Cinema it offered to both author and viewer. In his dialogue of video and To the Lighthouse, David Trotter summarises the specific situation: “…the knowledge of the cinema Woolf changed…throughout the early weeks of 1926…caused it to be feasible to state items…shed not been really in a position to declare in Mrs Dalloway.” It’s this theme I must develop, to prove Woolfs thinking on the cinema influencedboth Mrs Dalloway Also To the Lighthouse, helping her improve not only her ideas of what a story may do, but additionally what the cinema might and may not realize. In his milestone 1946 book Mimesis: the Representation of Actuality in Developed Literature Auerbach recommended caution to novelists trying to “exploit the structural probabilities of video.” The benefit cinema that is key has over the story is, he tells us, inside the “concentration of space and occasion including can be achieved by film…cannot maintain the reach of the word that is written.” Although the author has better assortment in expressing house and time (the multiplicity of words accessible, in place of the fairly limited inventory of video techniques), nonetheless “by advantage of films living the story has turned out to be more plainly mindful than previously of the restrictions in space and period required upon it by its instrument, language).” The novel Auerbach discussed in this page of Mimesis was To the Lighthouse.

Publications don’t write themselves.

Auerbach Asserted a certain sort of publisher, aware of the weaknesses of the story in comparison with cinema, used for the new challenge by playing for the novels advantages, producing what we know since the Modernist novel. the technique used for this impact was “the move of assurance: the fantastic exterior transforming points and blows of destiny are awarded less significance…about the other hand, there is confidence that in almost any arbitrary fragment picked in the length of living…the totality of its fortune is included and may be described,” or as Woolf sets it in The Cinema, “to endow one man with all the characteristics of the contest.” An example of this type of transfer occurs Into The Lighthouse together with the bracketing off the fatalities of Mrs Ramsay, Phil and Prue, and undoubtedly various marriages and labor, far from the narrative, “as if they were silent film intertitles, located within square brackets from the history of the monitor” (Marcus). Mark Trotter got Auerbachs controversy and that of picture theorist Siegfried Kracauer, to declare that this focus on a minute, and of a moment in house, were both, atone place in its progress, the sole option of cinema (such asin the early short films of Georges Lumiere), but picked up by the Modernist writers; Trotter dates “cinemas improving dedication to plot from around 1903 onwards.” Cinemas focus on “a well planned continuity of action” rather than the “random occurrence,” (Trotter) generated the novelistic variation of the capability to separate photos with time and space: “new systems of vision photography, cinema, xrays threatened to displace individual vision, offering a truer consideration” (Armstrong). Mark Bradshaw and Kevin N H Dettmar consider these new systems resulted in a realist functional while declaring to signify a truer truth than that offered by cinema’s modernists “denial.” A part of this truer truth which, unlike Woolfs hopes, the cinema failed to convey was “the primary issues which men have commonly,” (Trotter) for example individual activity, via a demarcated region of time and house, “the activity and hues, designs and looks” can be found in “the disarray of the streets,” (Woolf, The Cinema). For David Trotter, the increased loss of focus on the connection between motion and space was a casualty of what became the standard hollywood-style: “The traditional continuity program put an end towards the sheer satisfaction of presence, in conventional theatre.” This declined the cinema audience standard occasions, the common life, grabbed by picture, unifying members and market. In Dalloway, much like film, characters do not have to match be mutually conscious of eachother, to be brought together before single and the viewer: ” the halfhour arranged. How remarkable it was, unusual, yes, touching to determine the old-lady (for they had been neighbors permanently numerous years) transfer from that window, as if mounted on the audio, that string. Gigantic since it was, it had something.”

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It is Really Nice to Be Able to Solve Things on Your Own

I had been eating well and treating my body right for the last couple of years, so I was not very happy when I found myself with a strange discharge one day on my underwear. I hoped that it was a fluke and would not happen again, but it did. Worried, I did what I could to learn online what the issue may be. Anyone could imagine my relief when I learned about Crystal X and that my issue is something that I could probably fix right up with that particular product.

I think women have become pretty good about sharing things that can help one another in recent years. I remember growing up where when a female had any sort of issues, they kept it to themselves. But women are busting out of their fears and talking and learning more things as a result from one another. So, it was a great relief to find the previously mentioned product and hear so many good things from other women about it.

While I had never heard of the product before, I had good faith that it would work because it came so highly reviewed online. I found out where to buy it and tried it right away when I got it. I felt instant relief, so I felt that was a good sign. And then, in just a few days, the issue I was having went away completely. I am a big believer now, and I will keep some of it on hand at all times in case the trouble comes back. I feel that the world is much nicer now that we have the ability to solve a variety of things without having to go to doctor after doctor. Sometimes it is just expensive or embarrassing. But I did not have that trouble at all with my recent issues, and I’m glad.

Sedation Dentistry: An Ideal Solution for Nervous Dental Patients

One of the dental services offered today that is popular among patients is sedation dentistry. In fact, sedation dentistry takes top billing when it comes to calming the fears, nervousness or anxiety of dental patients. If you are afraid to go to the dentist, you should schedule an appointment with a dentist that offers this kind of therapy. Sedation dentistry is a simple technique, as injections are not required.

The Advantages of Sedation

Oral sedation dentistry provides the patient with a measure of consciousness, so they enjoy a safer and more collaborative dental experience. As a result, many dental patients may feel like a dental procedure only lasted several minutes when the operation may have taken far longer to complete. With sedation dentistry, complicated dental procedures, such as smile makeovers, can frequently be performed in a few appointments.

A Viable Dental Solution

Whether you find a dentist in Dubai or another part of the world to perform your dental work, you can feel more confident with the process by inquiring about sedation dentistry. If you have been reticent about enhancing your smile because you are anxious about undergoing complex dental treatments, sedation dentistry may very well be the solution. By using this approach, dental professionals can offer patients a more beautiful and engaging smile.

Patients who are sedated during dental therapies usually are less likely to neglect their oral health and can receive routine care without any discomfort. Plus, if patients are more relaxed, they are more likely to cooperate with the dentist.

No-Pain Dental Therapy

When you receive sedation dentistry, you also receive no-pain therapy. Because pain is the reason most people avoid dental treatments, sedating a patient is a boon to a patient’s confidence. As a result, patients can endure a dental procedure for a longer period of time, which results in fewer appointments. You also don’t feel the exhaustion that results from keeping your mouth open for a long duration of time.

In the long run, sedation dentistry saves patients money. When you do not feel nervous, you are more willing to undergo routine therapies – treatments that prevent you from having to face more expensive future therapies. Not only do you save money on your dental costs, you also save more time.

Overcome Your Fear of the Dentist Once and for All

If more people opted for sedation dentistry, they would not have any reason to miss a dental appointment or delay a necessary therapy. If you fear the dentist and don’t like needles or the other equipment used to treat a dental problem, then you need to find a dentist who offers sedation. He or she can help you overcome your fear of the dentist once and for all.

Before you schedule your next dental appointment, think about what procedures you believe you need. Then, ask your dentist about sedation dentistry. Take a positive step in the right direction and ask about sedation for your dental as well as psychological needs.


How to Treat Abnormal Vaginal Discharge

I woke up one morning a few months ago feeling very itchy in an area that I was not used to feeling that way. I immediately took a shower, but the itchiness did not go away. I also found that I had a vaginal discharge to accompany the itchiness, and that there was an odor that was not normal either. I was able to discover a new product, Crystal X, as a result. Anytime I am faced with something that confuses me, I turn to the Internet to find answers, so I did that this time as well. It did not take me long to solve the mystery as well as find a cure for what was bothering me.

7 Healthy Tips to Boost Your Metabolism

1. Say good morning to your body. Drink at least 8 ounces of water when you wake up. Water purifies the body and makes for a more favorable environment for nutrients to be absorbed. Aim for a minimum of 64 ounces each day.

2. Eat a well-balanced breakfast. Your first meal of the day should include protein, carbohydrate, and fiber. Keep variety and timing a priority. We don’t eat the same thing for dinner every night. Why do we eat the same thing for breakfast every day? Give your metabolism a boost by eating a variety of foods within 90 minutes of waking up.

3. Make time for lunch. Fueling your engine every 3-4 hours with real food is essential to your metabolism. You would never allow your car to run on the wrong type of gas or run on empty. Avoid convenience foods and map out your healthy meals and snacks in advance.

4. Distribute your calories evenly throughout the day. Waiting until the evening hours to consume the majority of your calorie needs may increase insulin levels, promote fat storage, and result in weight gain. By the end of the day, your metabolism slows down and it doesn’t burn calories as efficiently.

5. Add some spice. Cayenne pepper, ginger, and dark mustard are just a few of the many spices that kick the metabolism into high gear. Their thermogenic effect naturally raises your metabolism and can burn up to 50 calories per meal.

6. Increase your lean body mass (LBM). Incorporate weight or resistance training into your workout routine 2-3 times per week. The more LBM you have the higher your metabolism is at rest.

7. Sleep well. Not getting enough sleep can slow down your metabolism. It can lead to a ravenous cycle of overeating. When we’re tired we don’t feel like cooking which leads to poor food choices. Try to sleep 7-8 hours each night. In turn, this will increase your leptin hormone level. Leptin communicates with the brain when you’re appetite is satisfied. So, be well rested before you eat.

Top Quick Heart Healthy Fitness Tips

You might think that getting fit and boosting your heart health means spending hours upon hours at the gym, sweating and getting on machines that look more like torture devices than anything that’s going to help you. Well, I’m here to tell you that’s not true. In fact, reaping the heart-healthy benefits of exercise doesn’t have to take a huge time commitment – nor does it have to be torturous. It can actually be quite fun!

Here are five fitness tips to get your ticker healthy and happy:

1. Start with activities you love
If you’ve had problems making exercise a regular part of your life, then I imagine you only think of exercise as something you have to do in the gym. But that’s just not true! Things like walking, dancing in your living room, bowling and even cleaning the house can count as exercise as long as you’re getting a little out of breath when you’re doing them.

So sit down and make a list of all of the active things you do and find a way to make at least one of them a part of your day, every day. Then, after a few months of making those activities habits, try new ones or more traditional workouts like a group exercise class. As you get in the habit of being active and start to get more fit, you might just be amazed and what activities you like.

2. Embrace the power of 10
Think you can’t get heart-health benefits from just 10-minute bouts of activity? Think again. Ten minutes of walking three times a day has been shown to lower blood pressure more effectively than a longer 30-minute bout of walking. Something as simple as walking before work, over lunch and after dinner is a fabulous way to squeeze in exercise – no gym required!

3. It’s not just about cardio
When people think of heart-healthy exercise, they generally think of aerobic or cardio activities like jogging. But did you know that strength training (think lifting weights or doing bodyweight exercises like push-ups and lunges) can improve the health of your ticker, too? When you lift weights at a moderate intensity, you get your heart rate up. This means that you’re working both your muscular system and your cardiovascular system. And when you make your muscles stronger, you make your body stronger, which helps everything. So definitely do some resistance training a few times a week.

4. Use exercise to de-stress
Stress plays a critical role in heart health, and exercise is great at kicking stress to the curb. Learn to see exercise not as something that you have to do, but instead as something you want to do because it makes you feel good. While most workouts will pump up your feel-good endorphins, workouts like yoga, Pilates and Tai Chi are especially good for de-stressing and improving the mind-body connection. Try ’em!

5. Support your efforts with a healthy diet
Working out – as awesome as it is – is only part of the heart-health equation. Eating a nutritious diet that’s rich in fruits, veggies, whole grains, lean proteins and healthy fats is key to overall health, along with helping to give you the energy you need to power through those workouts and your everyday life.

8 Tips for a Healthy Liver

A healthy liver may be achieved through dietary and lifestyle changes.

Your liver may not be functioning at its optimal level if you have constant fatigue, nausea, abdominal pain, and yellowing of skin and whites in the eyes. To improve the health of your liver, you need to give your diet and lifestyle an overhaul.

A healthy liver keeps your body’s regulatory, detoxification and metabolic functions in tip top condition. Fortunately, most liver problems are reversible if discovered early.

“The liver is an amazing organ which can rejuvenate itself. Liver failure develops over time. You can stop a fatty liver condition from deteriorating into more serious liver cirrhosis and liver cancer by making significant changes to your diet and lifestyle,” says Dr Victor Lee Tswen Wen, Senior Consultant, Department of Hepato-pancreato-biliary and Transplant Surgery, Singapore General Hospital (SGH), a member of the SingHealth group.

What does the liver do?

The liver is the body’s major cleaning and clearing house.

A healthy liver regulates blood glucose levels and removes bilirubin from the bloodstream. Bilirubin is a byproduct from the normal breakdown of red blood cells.

In addition, the liver processes food, extracting nutrients, and produces bile to digest fatty foods. Any excess nutrients are stored in the liver.

The liver also detoxifies. It removes toxins that are ingested through alcohol, medications and contaminated food, from the bloodstream.

8 tips for a healthy liver

1. Moderate your alcohol intake
The liver can only process or break down a small amount of alcohol every hour. For this reason, men should limit their alcohol intake to two drinks a day while women should only have one. A standard drink is equivalent to one ordinary beer or one small glass of wine.

2. Cut down on fatty foods
Reduce the amount of saturated fats, trans fats and hydrogenated fats in your diet. Saturated fats are found in deep fried foods, red meats and dairy products. Trans and hydrogenated fats are found in processed foods. The liver stores excess dietary fat, and fat buildup can eventually bring on fatty liver disease.

3. Reduce body weight
Obesity, particularly, abdominal or central obesity, is a major risk factor for developing fatty liver disease. Eat a balanced diet and exercise regularly to maintain a healthy weight. A fatty liver slows down the digestion of fats. Do aim for the ideal body mass index (BMI) target. The healthy cut-off values recommended by MOH and HPB Singapore are between 18.5 and 22.9.

4. Avoid over-supplementation with traditional medicines & remedies
Over-supplementation may cause liver inflammation. As the liver detoxifies, supplementation with certain traditional medicines or remedies can lead to liver damage or even failure. This is because some of these remedies contain heavy metals. Taken in large quantities they can result in liver toxicity or they can affect the regular functioning of your liver.

5. Eat more fibre
Eat more high-fibre foods such as whole grains, fruits and vegetables. For proteins, choose more fish, beans and nuts, and cut down on red meats.

6. Get vaccinated
Get vaccinated against hepatitis A and B, both viral liver infections. Hepatitis A is contracted from contaminated food and water and hepatitis B, from sexual contact, contaminated blood and needles.

7. Get regular exercise
Regular exercise is key to a healthy liver. Exercise increases energy levels, decreases stress on the liver, and helps to prevent obesity – a high risk factor for liver disease. Aim for a total of 150 minutes of exercise, such as brisk walking, per week.

8. Be careful of weight loss pills
Over-the-counter weight loss pills which are available without a prescription may contain ingredients such as Ephedra (ma huang in Chinese) which are harmful to the liver.