Alcohol-related liver disease is one of the leading causes of premature death worldwide. In the United States alone, approximately 178,000 people die each year due to excessive . In the United Kingdom, nearly 10,000 alcohol-related deaths were recorded in 2022, with most attributed to liver damage, according to Daily Mail.
Middle-aged individuals with low income are particularly vulnerable, as they often face a combination of three risk factors: excessive alcohol consumption, poor nutrition, and lack of physical activity.
What the Research Revealed
Researchers analyzed data from over 60,000 adults in the U.S., combining results from the National Health and Nutrition Examination Survey with official mortality statistics.
The findings are striking:
- Those who maintained a healthy diet and stayed active had an 86% lower risk of dying from liver disease, even if they drank heavily;
- Among “heavy drinkers,” regular exercise reduced the risk by 36%;
- A proper diet lowered liver disease mortality by 84%, while physical activity reduced it by 69%, even for those who occasionally consumed large amounts of alcohol.
Women were found to be more vulnerable than men, but they also reaped the greatest benefits from a healthy lifestyle.
What Diet Protects
The most effective diet was the , which includes:
- vegetables and fruits;
- whole grains;
- seafood and plant-based proteins;
- healthy fats (, nuts).
At the same time, the diet restricts:
- sugar and sweets;
- processed foods;
- saturated fats.
How Much Movement Is Needed
Researchers emphasize that protecting the doesn’t require marathons or grueling workouts. Just 150 minutes of moderate activity per week—such as brisk walking, swimming, or light fitness classes—is sufficient.
Professor Naga Chalasani from the Indiana University School of Medicine highlights, “Our research shows that maintaining a healthy diet and physical activity reduces the risk of death from liver disease, regardless of alcohol consumption levels.”
However, scientists caution that no diet or exercise can negate the primary risk factor—alcohol. The safest option for the liver is complete abstinence.
Why This Discovery Matters
Experts say the study’s results are changing the approach to prevention. Doctors now need to discuss not only the harms of alcohol with patients but also how balanced nutrition and physical activity can genuinely save lives.
Thus, even if a person cannot completely give up alcohol, they can significantly reduce liver risks through simple and achievable measures—more vegetables and movement, less sugar and processed foods.
Photo: Openverse
