How to Keep Your Liver Healthy

Your liver is one of the hardest-working organs in your body. It weighs around 1.5 kilograms and quietly performs over 500 functions daily. From digesting food to cleaning your blood, storing nutrients, and balancing hormones, your liver does it all without complaining. Yet, sadly, we often forget about it until something goes wrong.

 In India today, liver diseases are silently growing. According to the Indian Council of Medical Research (ICMR), liver disease is now the 10th leading cause of death. Studies show that around 18-32% of urban Indians are already living with fatty liver, and many don't even know it.

This is scary, I know, but the good news is that liver diseases are highly preventable and even reversible, that is if caught early. For now, let’s dive into how you can stay in the healthy liver zone.

The changing face of liver diseases in India

Once upon a time, liver problems were mainly linked to drinking alcohol. Today, that story has changed. Even people who don’t touch alcohol are developing liver issues. The biggest culprit? Non-alcoholic fatty liver disease (NAFLD). India has the second-highest NAFLD cases globally, right after the USA.

Fast food, sugary drinks, lack of exercise, and diabetes are damaging young livers. Even teenagers in big cities like Delhi, Mumbai, and Bangalore are being diagnosed with fatty liver. This silent disease often has no symptoms in the beginning. Severe damage might already have been done by the time it shows up.

How do you know if your liver is in trouble? 

It doesn’t scream for help. It whispers.

So it is important to Watch out for these early signs:

• Tiredness that doesn't go away
• loss of appetite
• bloated stomach
• yellowing of eyes or skin (jaundice)
• itchy skin without reason
• dark-coloured urine
• easy bruising
• swelling in your legs

Even one or two of these could mean your liver needs attention.

Important tests for Liver

Luckily, checking your liver health is easy today. These are the basic tests every Indian should know about:

• Liver function test (left): checks key enzymes like alt, ast, and bilirubin.
• Ultrasound abdomen: painless scan to see fat or swelling in the liver
• Fibro scan: measures liver stiffness and fat — modern and super useful
• Hepatitis b surface antigen (HBsAg): screens for infections
• Hepatitis c antibody test: vital if you had a blood transfusion before 2002
• MRI or CT scan: for a detailed view if needed
• Liver biopsy: only if the doctor needs to study liver tissues closely

Platforms like TruePal make it easy to book these tests at home. There is no hospital chaos, and there are no long waiting hours.

Top risk factors for liver disease in India

Some risks are in your genes, but many are in your hands.

You are at risk if you have:

• Belly fat (even if you're not “fat” overall)
• Diabetes (type 2)
• High cholesterol or triglycerides
• High blood pressure
• Frequent alcohol use
• Hepatitis b or c infections
• Family history of liver disease
• Exposure to chemicals or toxins

Many of these risks can be reduced with simple lifestyle changes.

Foods that love your liver

Your kitchen holds the magic of a healthier liver.

Here’s what you should eat more of:

• Turmeric (haldi): reduces liver inflammation
• Garlic (lahsun) boosts the liver’s detox power.
• Beets (chukandar): improves blood flow
• Leafy veggies: like palak and methi
• Amla (Indian gooseberry): packed with antioxidants
• Walnuts: help reduce liver fat
• Green tea: supports fat-burning

Seasonal Indian foods are your liver’s best friends. No fancy imported diets are needed.

How vaccinations can protect your liver

Some viruses can directly damage your liver. Protect yourself early:

Hepatitis A vaccine: two shots, lifetime protection

Hepatitis B vaccine: three shots, critical

Hepatitis E vaccine: still under research but essential for pregnant women

These vaccines are readily available at both government and private centres across India.

How TruePal makes liver care easy

Managing liver health doesn’t have to be complicated.

TruePal offers:

• At-home liver function tests
• Online doctor consultations
• Fibro scan booking
• A simple explanation of your reports
• Diet plans that suit Indian tastes.
• Regular health tracking
• Vaccination reminders
• Community support groups
• You can take charge of your liver health — without leaving your home.
• Easy daily habits for a happy liver

Here’s a quick daily checklist

• Eat 3-4 small meals
• Avoid oily, sugary, packaged foods.
• Drink enough water
• Move your body, walk, stretch, dance.
• Avoid unnecessary painkillers and supplements.
• Cook with healthy oils like mustard or olive oil.
• Sleep well
• Manage stress with yoga or meditation.
• Your liver heals best when you care for your mind, too.

Fast facts about your liver

• Your liver can regrow even after losing 75% of its tissue
• Early liver damage shows no symptoms.
• 90% of liver problems are reversible if caught early
• Over 2 lakh Indians die every year due to liver diseases.
• The liver transplant success rate in India is over 90% today

Why do regular health checkups matter for your liver

Many people in India only go for a checkup when they are very sick. This habit needs to change.

• Regular health checkups can catch liver problems early, even before feeling symptoms.
• Early detection means easier treatment, fewer medicines, less hospital time, and a better quality of life.
• Liver function tests (left), ultrasound, and fibro scans are now simple, affordable, and available at many labs and hospitals.
• Platforms like TruePal even bring these checkups to your home. You can visit our Health Checkup page for booking.

Experts recommend a basic liver checkup if you:

• Are above 30 years old
• Have diabetes, obesity, or high blood pressure.
• Have a family history of liver diseases.
• Drink alcohol regularly.
• Feel tired without reason.
• Take regular medicines for other conditions.

Getting a liver check once a year is one of the smartest things you can do for your long-term health. It's a small test, but it makes a big difference.

Case Study

Let’s look at a real case from Pune.

Raj, a 35-year-old software engineer, loved sweets and spent long hours sitting.

After feeling tired all the time, his doctor advised a scan. The result? A grade 2 fatty liver.

His doctor recommended:

• Home-cooked meals with less oil
• Cutting out sugar and soft drinks
• Walking 10,000 steps a day
• Drinking 2-3 litres of water daily
• Sleeping by 11 pm

Raj followed this routine strictly. After 6 months, a repeat fibro scan showed almost normal liver levels. No medicines were needed.

This is the power of simple daily changes.

Final word

Your liver is like your silent partner, which is working day and night for you. Don't wait for the disease to strike. A few simple changes, smart tests, and a little love can keep your liver in shape for life. Start today. Your healthy liver zone is just a few steps away—and with tools like TruePal, it’s even easier.

FAQs

1. What are standard liver zones?

The hepatic lobule is the liver's functional unit and contains specific zones. Zone I is located close to the portal triad, characterized by high oxygen levels and regenerative capacity. Zone II is a transitional area between the portal triad and the central vein. Zone III, found near the central vein, experiences lower oxygen levels but is still metabolically active.

2. What is a healthy liver scale?

Liver stiffness is measured in kilopascals (kPa), with normal values generally ranging from 2 to 7 kPa. If your result falls outside this normal range, it may indicate the presence of liver disease.

3. What is a good level for liver?

Typical liver function tests show standard ranges such as: ALT from 7 to 55 units per liter (U/L) and AST from 8 to 48 U/L.