Author name: drchetankalal

As a hepatologist with a keen interest in holistic well-being, it’s imperative to recognize the profound impact mindful eating can have on liver health and overall vitality. Mindful eating is more than a trend; it’s a transformative approach to nourishing the body and fostering a positive relationship with food. *Understanding Mindful Eating:*Mindful eating is the practice of bringing full attention to the present moment while consuming food. It involves being aware of the sensory experience, acknowledging hunger and satiety cues, and appreciating the flavors, textures, and nutritional value of each bite. *Listen to Your Body:*One of the fundamental aspects of mindful eating is tuning in to your body’s signals. Distinguish between physical hunger and emotional cues. Eat when genuinely hungry, and stop when comfortably satisfied. This awareness promotes healthier food choices and prevents overeating, which is crucial for liver health. *Savor the Flavors:*Take the time to savor each mouthful. Engage your senses by appreciating the colors, aromas, and tastes of your food. This not only enhances the eating experience but also allows for a deeper connection with the nutritional benefits each meal provides.4. *Slow Down and Chew:*In our fast-paced lives, we often rush through meals. Mindful eating encourages slowing down and thoroughly chewing each bite. This aids digestion, promotes satiety, and allows the body to absorb nutrients more effectively, supporting liver function. *Eliminate Distractions:*Turn off electronic devices, step away from work, and create a dedicated eating environment. By eliminating distractions, you can focus on the act of eating, leading to increased awareness and satisfaction from your meals. *Gratitude and Mindful Choices:*Express gratitude for the nourishment your food provides. Make conscious choices about the food on your plate, opting for a variety of nutrient-rich options that benefit your liver and overall health. *Portion Awareness:*Mindful eating involves being mindful of portion sizes. Listen to your body’s cues to determine when you’ve had enough, preventing overconsumption and promoting a balanced intake of nutrients. In conclusion, incorporating mindful eating practices into your daily life can profoundly impact your relationship with food and contribute to overall well-being, including liver health. By savoring each bite, listening to your body, and making conscious food choices, you embark on a journey towards a healthier, more mindful approach to nourishment.

In the modern era, sedentary lifestyles have become increasingly prevalent, contributing to various health issues. However, breaking free from these habits doesn’t necessarily require a radical fitness overhaul. Instead, incorporating movement into your daily life can make a significant impact on your overall well-being. The Perils of Sedentary Living Sitting for extended periods has been linked to numerous health concerns, including obesity, cardiovascular disease, and musculoskeletal problems. Our bodies are designed for movement, and a sedentary lifestyle disrupts the natural balance our systems crave.  Small Changes, Big Impact *Deskercise:*Simple exercises at your desk, like leg lifts, seated marches, or neck stretches, can be done throughout the day to counteract the effects of prolonged sitting. *Take the Stairs:* Opting for stairs instead of elevators whenever possible provides a quick and effective way to inject movement into your routine. *Walking Meetings:*Consider holding meetings on the move. Walking not only promotes physical activity but also enhances creativity and focus. *Regular Breaks:* Set a timer to remind yourself to stand up and stretch every hour. These short breaks can refresh both your body and mind. *Active Commuting:*If feasible, consider biking or walking to work. It’s an excellent way to incorporate exercise into your daily routine. ### Embracing Technology for Motivation *Fitness Apps:*Numerous apps offer quick, effective workouts suitable for various fitness levels. Incorporate these into your day, even if it’s just for a few minutes. *Activity Trackers:*Wearable devices can be powerful motivators. Set daily step goals and gradually increase them to make steady progress. ### Family and Social Integration *Family Workouts:*Encourage family members to join in, turning physical activity into a shared experience. This not only promotes health but also strengthens relationships. *Social Events:*Plan activities with friends that involve movement, such as hiking, dancing, or playing sports. This way, you can socialize while staying active. ### Mindful Movement Practices *Yoga or Pilates:* These practices not only improve flexibility and strength but also promote mindfulness, reducing stress and enhancing overall well-being. *Mindful Walking:*Whether in a park or around your neighborhood, walking mindfully, paying attention to each step, can turn a simple activity into a meditative practice. ### Consistency is Key The key to breaking free from sedentary habits lies in consistency. Start small, gradually increasing the intensity and duration of your activities. Remember, any movement is better than none. By incorporating these strategies into your daily life, you can cultivate a more active and health-conscious lifestyle. Small changes today can lead to significant improvements in your overall well-being tomorrow. So, let’s break free from the shackles of sedentary living and embrace a more movement-oriented, healthier life.

Staying away from aerated drinks and adopting an active lifestyle are among the top tips to keep your liver hale and healthy Written by Ayush Arya With quotes from Dr. Neelamekam Thoppa Kapali (gastroenterologist), Dr. Chetan Kalal (Hepatologist), Eshita (nutritionist) The liver is one of the most vital organs associated with multiple physiological functions such as cholesterol secretion, detoxification, hormone secretion, and even glucose metabolism. Liver disease has been on the rise during the recent years and it has been attributed to unhealthy diet, excess alcohol consumption, and sedentary lifestyle along with other co-morbid conditions like diabetes. Hepatologists point out that most liver conditions start showing visible signs and symptoms quite late after their onset. As a result, in the absence of early intervention, recovery from most of these conditions becomes a bit tricky and difficult. They however point out some simple and practical tips for healthy liver that could be adopted as your resolution for 2024. Tips to have better liver health in 2024 1. Drink in moderation for healthy liver Excess alcohol consumption is one of the main reasons for liver damage including liver cirrhosis, says Prof Dr Neelamekan Thoppa Kapali, HOD gastroenterology and liver transplant surgeon, Fortis Malar, Chennai. Avoid alcohol or make sure you have it in moderation to avoid the accumulation of fat in the liver causing alcoholic fatty liver disease. Dr Chetan Kalal, program director of liver, pancreas, and intestine transplantation at Nanavati Max Super Speciality Hospital Mumbai says a definitive no to binge drinking. Alcohol drinkers, especially binge drinkers are at a higher risk of alcoholic hepatitis, cirrhosis, and liver failure. 2. Live clean and eat clean Dr Kalal says that practicing good personal hygiene is extremely important for maintaining liver health. Simple tasks like washing your hands thoroughly would help prevent liver diseases. He adds that washing your hands before and after using the restroom could help prevent viral infections like hepatitis which could infect your liver. Washing fruits and vegetables before using them is also recommended to wash off the toxins from pesticides and insecticides used which is used to keep them safe till harvest. The residue of these toxins on their outer surface could damage your liver. 3. Go easy on carbs and eat home-cooked food Excess intake of refined carbs mainly from ultra-processed food and refined grains and cereals get deposited on the liver which could lead to fatty liver. Delhi-based nutritionist Eshita also says that a balanced healthy diet with fruits like papaya and berries with antioxidants could prevent liver inflammation. Consumption of chemical-laced ultra-processed food with preservatives could also adversely affect your liver health since it has to deal with toxins. 4. Drink more water and no aerated drinks Drinking enough water is recommended to avoid dehydration and to support liver function. “Water helps remove toxins and the liver relies on sufficient fluids to perform its functions effectively,” says Dr Kalal. Experts also point out that aerated sugary beverages lead to the early onset of fatty liver disease. 5.  Adopt an active lifestyle for healthy liver “Engaging in regular physical activity can help support liver function,” says Dr Kapali. One of the other crucial factors is sleep. Therefore, try to get seven hours of good sleep each night along with routine health checkups. 6.  Don’t miss your hepatitis vaccination Dr Kalal suggests vaccinations as a preventive measure against potentially harmful viruses like Hepatitis B, which can help prevent liver disease. Being vaccinated can significantly reduce the risk of contracting an infection and reduce the severity of illness caused by certain viruses, such as Hepatitis A and B. 7. Do not self-medicate Dr Kapali cautions against taking medications and supplements without medical supervision to protect your liver — be it for any specific health condition. The liver is at higher risk in such instances since it is responsible for removing excess toxins and chemicals from your body. 8. Do not stress Dr Kapali points out that there is a direct link between stress and liver health. He points out that high levels of stress negatively impact liver health since it triggers excess cortisol secretion. Cortisol in excess levels could lead to inflammation in the liver that could lead to multiple liver conditions like fatty liver which could be a precursor to liver failure if left unaddressed.