Your liver may be tired too: 7 everyday habits that could be affecting liver health, even when there are no obvious symptoms

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When liver health comes up, alcohol usually gets most of the attention. But the liver deals with much more than alcohol. It helps process nutrients, medicines and many substances circulating in the blood.“The liver may be tired too,” said Dr Ankur Garg, Group Director, Liver Transplant & GI Surgery, Paras Health, Gurgaon. “Operating quietly around the clock, it manages hundreds of essential tasks: balancing energy, breaking down medications, cleaning the blood, and aiding digestion.”Fatty liver can also develop without obvious symptoms. That is why everyday habits matter, especially when they repeatedly affect blood sugar, body weight and metabolism.

Sodas, sweetened coffees, packaged juices and energy drinks can deliver large amounts of added sugar.“Sipping Hidden Sugars: Sodas, sweetened coffees, packaged juices, and energy drinks are loaded with fructose,” Dr Garg said.The NIDDK explains that people with fatty liver disease should limit foods and drinks high in simple sugars, particularly fructose. Excess sugar intake is linked with metabolic dysfunction-associated steatotic liver disease (MASLD).

Long hours at a desk, in a car or on the sofa can reduce the amount of glucose muscles use.“Sitting for Hours Without Moving: When muscles stay still, they burn very little blood sugar. That excess energy circulates back to your liver, which stores it as stubborn fat—even in people who appear naturally slim,” Dr Garg said.Regular movement matters. The CDC recommends at least 150 minutes of moderate physical activity each week.

Painkillers can be useful medicines, but taking them unnecessarily or mixing medicines can create avoidable risks.“Reaching for Painkillers Automatically: Over-the-counter pain relievers and headache tablets are helpful, but using them as a daily crutch forces your liver to constantly process extra chemicals,” Dr Garg said.“Relying on ‘Detox’ Teas and Mystery Supplements: A ‘natural’ or ‘herbal’ label doesn’t automatically mean safe,” Dr Garg added.

“Cutting Sleep Short: Poor, irregular sleep elevates stress hormones like cortisol, which directs fat straight to your abdominal organs and liver,” Dr Garg said.He also cautioned against routinely eating very heavy meals immediately before bed.“Eating Late, Heavy Dinners: Your body follows an internal clock,” he explained.Sleep and meal timing are not magic liver cures, but they are part of a broader metabolic routine that can influence weight, blood sugar and overall health.

Alcohol does not need a complicated explanation. Regular heavy drinking can cause fatty liver, inflammation, fibrosis and cirrhosis. The NIAAA confirms that alcohol can cause several forms of liver injury.“Keeping away from alcohol as much as possible” is therefore an important part of protecting liver health, Dr Garg said.The good news is that the liver has a remarkable capacity to recover from some early forms of injury. “Protecting it does not require aggressive commercial detox cleanses, it simply requires removing the daily metabolic friction that prevents it from doing its job,” Dr Garg said.Small changes can help: regular sleep, 20-30 minutes of brisk walking, checking supplement labels, choosing unsweetened drinks and getting age-appropriate health check-ups.

This article includes expert inputs shared with TOI Health by:Dr Ankur Garg, Group Director Liver Transplant & GI Surgery at Paras Health, Gurgaon.Inputs were used to explain how everyday habits, including excessive supplement use, unnecessary medication, poor sleep, inactivity, sugary drinks and alcohol, can affect liver health, and why medical advice is important before using “natural” or herbal alternatives.