A new study published in the Journal of Hepatology highlights that maintaining a healthy diet and regular physical activity can partially protect your liver from the harmful effects of alcohol. While any alcohol consumption—whether daily drinking or binge drinking—increases the risk of liver-related death, lifestyle choices such as good nutrition and exercise can significantly blunt that risk, researchers reported.
Alcohol and Liver Risks
Alcohol consumption remains common in the U.S., with more than half of adults (53%) drinking regularly. According to researchers, roughly 178,000 deaths each year are linked to excess alcohol use. The study also emphasizes that even moderate drinking carries risks:
Heavy drinking was defined as more than three drinks per day for women and four drinks per day for men. Binge drinking was classified as four or more drinks for women or five or more drinks for men on a single occasion within two hours.
The research showed that average daily alcohol intake increased the risk of liver-related death by 4% in men and 8% in women, while binge drinking was especially dangerous—raising the risk by 52% in men and 2.5 times in women.
The Protective Role of Diet and Exercise
Despite these risks, researchers found that adherence to high-quality diets and regular physical activity reduced the likelihood of liver-related death across all drinking patterns.
Physical activity results included:
36% lower risk of liver-related death among heavy drinkers 69% lower risk among binge drinkers
Dr. Naga Chalasani, a professor of gastroenterology and hepatology at Indiana University School of Medicine, emphasized:
“We found that adherence to high levels of physical activity and/or diet quality was associated with a lower risk of liver-related death across all drinking patterns.”
Study Overview
The findings were based on data from over 60,000 participants in the U.S. National Health and Nutrition Examination Survey conducted between 1984 and 2018. Participants reported their alcohol consumption, diet habits, and physical activity levels. The researchers also tracked liver-related deaths over an average follow-up of 12 years, during which around 250 participants died from liver complications.
Practical Takeaways
The study underscores the importance of combining healthy lifestyle choices with moderation in alcohol consumption. While avoiding alcohol altogether remains the safest option for liver health, maintaining a nutrient-rich diet and engaging in regular exercise can provide a significant protective effect, even for those who drink heavily.
In essence, the research highlights that healthy eating and active living aren’t just good for weight management—they can also play a crucial role in protecting your liver and extending life, even in the presence of alcohol consumption.