Here we will post evidence based, healthy eating and well-being tips and information for Alcohol and Other Drug Consumers

Why Should I Care About My Liver

 Hep C Peer Harm Reduction Education Program

When your liver becomes damaged, it cannot work as well as it did before.

The symptoms of liver disease that some people notice are:

Fatigue and lethargy


Itchy Skin

Itchy Skin
Itchy Skin



Right Upper Quadrant Pain

Right upper quadrant pain
Right upper quadrant pain

What does it do?

placement of liver in the body

>cleans the blood of toxins

>breaks down the food you eat and converts it to energy

>builds protein

>stores nutrients

>Many other functions that contribute to your overall health

What happens when it stops working as well as before?

Liver damage occurs gradually, over a period of time.

liver damage


Many people don’t notice the symptoms until the more advanced stages of damage.

Why should I care about it now?


Your liver is the only organ in your body that has the ability to regenerate itself. If you intervene early (i.e. before liver damage has progressed to cirrhosis), some healing may be possible. That is why, if you are a person living with hepatitis C, it is important to seek treatment sooner rather than later.

Early Intervention is Key

Whether your liver is damaged or in great shape, here are some simple things you can do to keep your liver healthier.

1. Cut back on how much alcohol you drink, especially if you already have liver scarring. Heavy alcohol intake will make liver damage worse.

bottle of wine

2. If you are a person who injects drugs, you are at an increased risk of contracting hep C. Ask your health professional about regular testing for hep C. Leaving hep C untreated can lead to liver disease.

leanne and tahnee

3. Eating a healthy, well-balanced diet with plenty of vegetables and fruit and that is low in sugar, salt and fat can help your liver function better.


4Take regular exercise. Even if it is just going for a walk.

walking up steps

Some Simple Food Tips to Help You LOVE Your Liver

Food with lots of fibre can help your liver work at its best. Want one that's a great way to start your day? Try oatmeal. Research shows it can help you shed some extra pounds and belly fat, which is a good way to keep away liver disease.

Add lots of veggies to your diet if you want to keep your liver healthy. Broccoli can be part of this strategy. Some studies suggest this crunchy food can help protect you from non-alcoholic fatty liver disease. If steamed broccoli sounds a little too blah, shred it into a slaw and toss it with sliced almonds, dried cranberries, and a tangy vinaigrette. It's also delicious roasted with garlic and a splash of balsamic vinegar.

Leafy greens have a powerful antioxidant called glutathione, which can help keep your liver working right. And spinach couldn't be easier to prepare. It makes a great base for a dinner salad, and it's also delicious sautéed with garlic and olive oil.

One of the best things you can do for your liver is keep a healthy weight. Get in the habit of drinking water instead of sweetened drinks like sodas or sports drinks. You'd be amazed at how many calories it will save you each day.

Nuts - especially almonds - are good sources of vitamin E, a nutrient that research suggests may help protect against fatty liver disease.

Almonds are good for your heart, too, so grab a handful the next time you feel like snacking. Or try them in salads, where they add a nice crunch.

Early research suggests a diet high in sodium may lead to fibrosis, which is the first stage of liver scarring. Too much of the sugar can also take a toll on your liver. That's because part of its job is to convert sugar into fat. If you overdo it, your liver makes too much fat, which ends up hanging around where it doesn't belong, contributing to fatty liver disease. So do your liver a favour and make sweets an occasional treat.

Next time you feel the call of the vending machine, reach for a healthy snack instead. The problem with chips and baked goods is that they're usually loaded with sugar, salt, and fat. Cutting back is a relatively easy diet tweak with a little planning. One good strategy: Bring a stash of healthy snacks with you to work. Your body needs some salt -- just not nearly as much as you probably get.

good food bad food

A Nutrition Guide For Consumers

Produced by WANADA

Below is a fantastic all round resource produced by WANADA.

Follow the link to download.

181219-ACT-WFD-A nutrition guide for consumers

181219-ACT-WFD-A nutrition guide for consumers-page-001
food can help
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