3 Morning Habits That Can Support a Healthier Liver

Wake up and seize the day with these habits that can support liver health and overall wellness.

• Morning habits, like what you eat and drink, can help keep your liver healthy.
• Having a low-sugar breakfast, taking a walk and drinking unsweetened coffee may help.
• Getting enough sleep and practicing mindfulness may also have liver benefits.

Every morning is a new opportunity to support one of your body’s most essential organs: your liver. 

A healthy liver plays an important role in overall health and well-being. One of the most common conditions linked to an unhealthy liver is nonalcoholic fatty liver disease, also known as NAFLD. According to the National Institute of Diabetes and Digestive and Kidney Diseases, NAFLD is the most common cause of liver disease, affecting about 24 percent of US adults.1

And liver disease can affect more than the liver. Research shows that as liver damage and scarring become more severe, the risk of serious health problems increases. People with more advanced liver disease are also more likely to develop conditions such as type 2 diabetes and kidney problems.2

Fortunately, you can make the most of your morning routine with simple, evidence-based habits that don’t require a major lifestyle overhaul. These small daily actions can help support your liver and promote overall wellness.

1. Make Your Morning Meal Count

Want to give your liver a better start to the day? It begins with what you put on your plate. One of the simplest and most effective ways to support your liver is to cut back on excess sugar, which can be found in many overprocessed, grab-and-go breakfast options. When you give your liver more sugar than it needs, it turns that extra energy into fat, which over time can contribute to fatty liver, inflammation and liver damage, according to Jennifer Lai, MD, MBA, a triple-board certified integrative hepatologist at the University of California, San Francisco.1

“Excess sugar is one of the most common toxins to the liver,” says Lai. “If you start the day off sweet, that can set into motion a roller coaster of spikes and dips in blood glucose that can lead to mid-morning cravings, more sugary snacks and more spikes and dips.”

She suggests optimizing your morning meal by starting strong, with real, nourishing food that is high in fiber, protein and healthy fats. 

And when it comes to building that kind of balanced breakfast, Kristin Kirkpatrick, M,S., RDN, recommends thinking beyond individual nutrients and focusing on variety and color, too.

“This could look like oatmeal with blueberries, pecans and hemp seed, scrambled eggs with kale and shallots, toast with avocado or cottage cheese with an apple on the side or plain yogurt with mixed berries,” she said. 

In addition to what you eat, when you eat also plays a key role in liver health. “Your body is best able to process food in the morning, when insulin sensitivity is highest,” said Lai. Research supports the idea that meal timing matters. In one randomized trial, people who ate the same meals later in the day felt hungrier, burned fewer calories and shifted fat towards storage compared to eating in the morning.3

2. Move Your Body After Eating

It’s no surprise that exercise made the list. A post-meal walk, especially in the morning, is a simple habit that can add up to meaningful health benefits over time. Major health organizations, including the Centers for Disease Control and Prevention (CDC), recommend at least 150 minutes of physical activity each week to help maintain a healthy weight and lower the risk of conditions such as type 2 diabetes and heart disease.4

There’s another benefit to getting up and moving after a meal—exercising consistently for more than three months improved measures of liver health in people with NAFLD.5

And the benefits don’t stop there. A short walk can help manage blood sugar after eating. Research shows that post-meal exercise can lower blood glucose and may also reduce the amount of insulin the body needs to manage that post-meal spike. Incorporating post-meal movement as a regular morning habit may support better blood sugar control and metabolic health.6

Lai agrees that moving your body after breakfast is best, though any movement throughout the day is what counts. “While movement 15-30 minutes after meals gives you the most bang for your buck, your liver will thank you if you move at all! In the end, the best morning habit is the one that you will do consistently.”

3. Drink Unsweetened Coffee or Tea

Your morning coffee may offer more than just an energy boost. Studies suggest that drinking about 2.5–3.5 cups of coffee a day was associated with a 40 percent lower risk of liver-related events. The antioxidants and other natural compounds in coffee may help reduce inflammation and protect liver cells from damage, supporting liver health and lowering the risk of chronic liver disease.7

However, how you take your coffee is an important distinction. Loading your coffee with sugary syrups or other sweeteners, including honey, can add significant amounts of sugar and calories. Artificial sweeteners may also not provide the same benefits as drinking coffee unsweetened. For the most liver-friendly option, consider enjoying your coffee with little to no added sweetener.7

If you’re not a coffee drinker and prefer tea, there is some evidence that green tea in particular, which is rich in polyphenols and catechins, may support liver health. Daily consumption of unsweetened brewed green tea has shown a positive effect on liver enzymes and a significant decrease in the risk of liver cancer.8

Other Tips for a Healthier Liver

Lifestyle choices play an important role in supporting liver health. From getting enough sleep and decreasing stress levels to taking a thoughtful approach to popular trends such as supplements, detoxes and fasting, these choices can have long-term benefits. Here are a few lifestyle habits worth prioritizing:

• Aim for consistent, restful sleep. Your sleep schedule also plays a role in liver health. Cutting sleep short, not addressing sleep disorders, going to bed too late and accumulating a sleep debt has shown higher risk for developing liver disease, especially for women. In contrast, a consistent sleep schedule with 7.5 to 8 hours of sleep was associated with better liver health.9
• Reduce stress with mindfulness practices. There is some promising preliminary evidence that mindfulness-based stress reduction practices, such as yoga, mindful walking and meditation, not only lower overall stress but also improve liver inflammation.10  “Reducing stress is a great way to start the day.” Kirkpatrick pointed to a study protocol that is testing the connection between a consistent yoga practice with reducing liver fat and improving metabolic health.11
• Talk to a healthcare professional. A new product on the market or the latest detox trend that promises liver benefits might pique your interest, but do some research and talk to a healthcare professional before beginning a new supplement or regimen. Kirkpatrick notes many of her patients believe that detoxes are necessary for their liver. “The money you might be spending on pills and potions to detoxify the liver could be spent on healthy foods that will do a much better job,” she says. Talking to a doctor or dietitian can clear up some confusion and point you in the right direction. 

Our Expert Take

Your liver plays a vital role in overall health, and a few simple morning habits can help support your liver and prevent common causes of liver disease, like NAFLD. Choosing a balanced breakfast, limiting added sugars and getting some movement after eating can benefit liver function, blood sugar control and long-term wellness and set the tone for your day.

Other healthy habits, such as drinking unsweetened coffee or green tea, getting quality sleep and managing stress, may also support liver health. The key takeaway is that small, consistent choices can kick-start your day and support a healthier you.

Source: eatingwell.com