A healthy diet and regular exercise can reduce the risk of death from alcohol-related liver disease, according to researchers from Indiana University School of Medicine, whose work is published in the Journal of Hepatology.
The concept that a healthy lifestyle can modify the risks associated with alcohol is central to modern hepatology. It is important to emphasize that the World Health Organization (WHO) and leading medical associations maintain that there is no safe level of alcohol consumption, especially in the context of cancer risk. However, studies have shown that certain factors, such as diet and physical activity, can act as powerful modifiers of the risk of developing and dying from chronic liver disease.
The study analyzed data from more than 60,000 American adults and compared their habits — physical activity levels, diet, and alcohol consumption — with the National Mortality Index. The results showed that any amount of alcohol increases the risk of liver disease, but a healthy diet and exercise significantly reduced mortality even among those who abused alcohol or were prone to binge drinking.
Compared with the least active participants, the most physically active had a 36% lower risk of dying from liver disease. And those who ate the healthiest diet had a nearly 80% lower risk compared with those who ate the least healthy. Women, although at higher risk of alcoholic liver disease, were particularly protected by a healthy diet and exercise.
The scientists note that a combination of vegetables, fruits, grains, seafood and plant-based proteins in the diet, as well as regular aerobic activity, may be a simple and affordable way to reduce liver risks even with high levels of alcohol consumption. This opens the way to new prevention and public health strategies.
A specific example of such a diet is the Mediterranean diet, which has repeatedly been shown to be effective in reducing the risk of nonalcoholic and alcoholic fatty liver disease. Its key components are extra virgin olive oil (a source of monounsaturated fats and polyphenols), a high intake of vegetables, legumes, whole grains, fish (omega-3 fatty acids), and moderate consumption of nuts. These components work together to reduce inflammation, improve lipid profiles, and protect liver cells.
When it comes to activity, it's important to combine aerobic exercise (walking, running, swimming), which improves your cardiovascular system, with strength training, which increases muscle mass. Muscle is the body's main consumer of glucose, which helps combat insulin resistance, a key factor in the development of liver disease.
