Eating a healthy diet and taking regular exercise can decrease your risk of dying from alcohol related liver disease, even if you are a heavy drinker, a new study has revealed.
Scientists analysed records from 60,000 adults and found heavy drinkers who improved their lifestyles by eating well and exercising more regularly were 86 per cent less likely to die of liver disease, compared to those who had unhealthy lifestyles.
The research was published in the Journal of Hepatology and found that heavy drinkers – men who have more than 14 drinks a week (roughly 24 UK units), or women more than seven (12 units), cut their risk of dying from alcohol-related liver disease by 36 per cent by exercising more regularly.
Binge drinkers, defined as men who have five drinks in one sitting or women who have four, could slash their risk of liver disease by 84 per cent by eating healthily, while exercising could reduce the risk by 69 per cent.
Men and women are advised to drink no more than 14 units a week, spread out over several days, by UK health chiefs.
Lead investigator for the study, Professor Naga Chalasani, a liver specialist at Indiana University School of Medicine, said: “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.”
The research team linked long-term US survey data from the National Health and Nutrition Examination Survey with national death records to conduct the study.
Participants’ drinking levels were separated into three categories – light, moderate, or heavy, and their diets were scored using the Healthy Eating Index, while exercise was assessed from self–reported activity levels.
Women were found to face a greater risk of alcohol-related liver damage than men, but also gained the strongest protective effect from diet and exercising.
The study found that any amount of alcohol, including low-level day drinking, raised the risk of dying from liver disease, while lifestyle changes could have a major impact on off-setting the danger.
The protective healthy diet identified in the study is similar to the Mediterranean diet, rich in vegetables, fruit, wholegrains, seafood, plant proteins and healthy fats such as olive oil, while cutting back on processed foods, sugar and saturated fats.
Levels of exercise required to off-set liver disease and maintain a healthy lifestyle were not intensive – benefits were seen in people who achieved a recommended weekly activity level equivalent to around 150 minutes of moderate exercise.
The researchers highlighted the safest option for liver health is cutting down on alcohol itself, but for those who continue to drink, eating healthier and exercising more can make a significant difference.
The research comes after a stark increase in liver disease deaths across the US and UK.
Excessive alcohol consumption kills around 178,000 people every year in the US.
In the UK, the Office for National Statistics recorded nearly 10,000 alcohol-related deaths in 2022, with the majority caused by liver disease.
Health experts say the research does not give drinkers a free pass but shows that there are meaningful steps people can take if they are worried about the impacts of their alcohol intake on their physical health.
