Camilla Jessen
The easy lifestyle changes that support liver function, according to a doctor.
Liver disease is rising sharply in the U.K., but specialists say most cases can be prevented with simple daily habits.
One consultant gastroenterologist has outlined his “non-negotiables” for keeping the liver healthy, advice he says applies whether you drink alcohol or not.
The guidance comes as new data shows worrying long-term trends in liver-related deaths.
Liver disease on the rise
According to the Office for Health Improvement and Disparities, premature deaths from liver disease in England climbed 42% between 2001 and 2023.
The British Liver Trust reports more than 11,000 deaths annually, with causes ranging from viruses and toxins to genetics and lifestyle.
The NHS notes that cirrhosis — permanent scarring of the liver — can lead to symptoms such as fatigue, nausea, low appetite and reduced sex drive.
Still, about 90% of liver disease cases are considered preventable.
“It’s probably the most resilient organ in the body, but we don’t really think about it until something goes wrong,” Dr. Angad Dhillon told Stylist. He highlighted the liver’s constant work processing what we consume and regulating metabolism.
Daily movement
Dr. Dhillon, a consultant gastroenterologist at Doctify, says regular movement is essential.
Long periods of sitting, he warns, can contribute to liver problems later in life.
“I set reminders to stand up or take a short walk from my desk, cycle to work when possible and always try to include some form of structured exercise,” he said.
Keeping active supports both the liver and overall health.
Morning coffee
Another habit he recommends: starting the day with coffee.
“Some studies suggest that moderate coffee consumption may be associated with a reduced risk of liver inflammation and cirrhosis,” he said.
While the reasons aren’t fully understood, antioxidants in coffee may play a role.
Dr. Dhillon said his morning cup is part of his “liver-protective strategy.”
Alcohol spacing
If he chooses to drink, he avoids doing so two days in a row.
Even staying under the weekly 14-unit guideline, he says consecutive drinking can be harmful.
“While a big night out once in a while isn’t likely to cause lasting damage, it can become dangerous if you’re binge-drinking regularly.”
Cut ultra-processed foods
Dr. Dhillon also tries to avoid ultra-processed foods — like sugary drinks, ready meals, instant soups, chocolate and mass-produced breads — which studies link to obesity, type 2 diabetes and heart disease.
“My golden rule is to focus on whole foods,” he said, adding that leafy greens, lean proteins and omega-3 sources such as salmon and walnuts make up a large part of his meals.
Sources: Stylist; British Liver Trust; NHS; Office for Health Improvement and Disparities.
