Stretching and Other Fixes to Boost Your Liver Health
Most health advice tends to spotlight weight loss, heart health or fitness routines, but liver health rarely gets the attention it deserves. Despite playing a vital role in processing what we eat, drink and breathe, it’s often sidelined in daily wellness plans.
The liver is central to everything from digestion and metabolism to hormonal balance and toxin removal. If it starts to struggle, the effects ripple through your whole being.
The good news? You can make practical, science-backed fixes starting today, and most of them are easier than you think. One of the simplest ways to begin is by incorporating light stretching into your day, especially if you sit for long periods. Here’s how to take better care of your liver, one change at a time.
1. Stretch Regularly to Support Circulation and Energy
Try to stand up and stretch every hour if you work at a desk, to keep your blood flowing and improve your metabolism. Regular movement helps reduce the risk of developing health issues associated with prolonged sitting, such as poor circulation and metabolic slowdowns. Simple stretches and short walks can enhance blood flow, support muscle health, and boost your energy levels.
Fix it: Make it a habit to stand up and stretch to keep your body active and healthy throughout the workday.
2. Cut Back on Alcohol — Even the “Social” Kind
It’s easy to justify a few drinks here and there, especially when you’re not drinking daily. But the liver doesn’t count drinks by week, it processes them in real time.
Even small amounts of alcohol can cause inflammation and strain. Over time, that adds up.
Fix it: Make every day an alcohol-free day. Swap wine or beer for sparkling water with fruit or a non-alcoholic alternative.
2. Watch Your Sugar as Closely as Your Alcohol
Many people don’t realise sugar can be just as hard on the liver as alcohol. Excess sugar, especially from processed foods and drinks, is stored as fat in the liver — a leading cause of Metabolic Dysfunction-Associated Steatotic Liver Disease (MASLD).
Fix it: Replace sugary snacks with nuts or fresh fruit. Choose water over fizzy drinks, and check labels for hidden sugars in sauces and packaged foods.
3. Move in a Way That Works for You
Exercise helps your liver by regulating weight, improving insulin sensitivity, and supporting metabolism. You don’t need extreme, high-intensity routines, just be consistent.
Fix it: Walk after meals. Take the stairs instead of the lift. Do some light stretching while the kettle boils. Every bit counts.
Logging movement in the MyLife365.Me app helps you stay aware of your activity levels and build a healthy trend over time.
4. Prioritise Quality Sleep
Your liver is most active between midnight and early morning. If you’re staying up late or getting poor-quality sleep, your liver’s natural repair cycle can be disrupted.
Fix it: Go to bed at the same time each night and turn off screens 30 minutes before bed.
5. Eat with Your Liver in Mind
Your liver thrives on nutrients, not whatever’s trending. Fibre-rich vegetables, lean protein, and healthy fats help it function well. Overloading it with ultra-processed food makes its job harder.
Fix it: Add more real food to your plate. Think beans, leafy greens, oats, and plant-based proteins.
Small food swaps can dramatically reduce the burden on your liver and contribute to long-term liver health.
6. Know What Medications Do to Your Liver
Over-the-counter painkillers, herbal supplements, and some long-term medications can put pressure on your liver. That doesn’t mean you shouldn’t take them, but you should be aware of the load they place on your system.
Fix it: Speak to a pharmacist or GP if you’re using painkillers regularly. Avoid mixing alcohol with any medication. Always read labels, especially on cold and flu treatments.
7. Book a Fibroscan for a Clearer Picture
A Fibroscan is a non-invasive scan that measures liver stiffness and fat levels. It takes just minutes and gives you real insight into what’s going on inside.
Many people delay check-ups because they feel fine, but that can be risky with liver health. A Fibroscan offers a quick, painless way to assess internal markers like liver stiffness and fat content, long before symptoms appear. It’s often the first step people take towards serious improvement. Knowing your liver status helps you take meaningful action, backed by real data.
Fix it: Book a scan at one of our partner clinics.
Why Liver Health Matters
Your liver works hard behind the scenes, and prioritising liver health is essential if you want to feel energised and resilient every day. But unlike your skin or stomach, it doesn’t send loud warning signals when something’s wrong.
You might be experiencing liver stress and not even realise it. Common signs include:
- Feeling constantly tired
- Bloating or discomfort after eating
- Poor sleep or low motivation
- Unexplained weight gain
Many of these symptoms are brushed off as “just getting older” when in reality, they could be your liver asking for support.
Can You Reverse Liver Damage?
In its early stages, liver damage can often be reversed. The liver is one of the few organs capable of regenerating itself, but only when given the right conditions. Cutting out alcohol, eating nutrient-dense foods, moving daily and improving sleep all help restore liver function.
Start by removing the stressors that may be putting your liver under pressure, and focus on everyday actions that support liver health. Then support recovery with consistent healthy habits. Log your efforts in the MyLife365.Me app and read a brand new tip every day.
You can’t manage what you can’t see, especially when it comes to liver health. Many people assume their liver is fine because they “feel okay.” But liver conditions often develop silently.
Give Your Liver a Chance to Catch Up
Your liver is constantly repairing itself, but it needs the right conditions to do so. Every fix you apply such as removing alcohol, more movement, better food gives your liver space to recover.
It’s never too late to start, and you don’t need to do it all at once.
Start with one habit today. Notice how you feel. Keep going.
Liver health starts with the next decision you make.