Introduction
Walking in the morning can be beneficial for your liver in several ways. For one, it can help to reduce the risk of obesity, which is a common cause of liver damage. Being overweight or obese can lead to conditions such as nonalcoholic fatty liver disease (NAFLD) and nonalcoholic steatohepatitis (NASH), which can cause inflammation and scarring in the liver.
One of globally acclaimed doctor and writer, Dr. Deepak Chopra says –
“The morning walk is a very important part of the day, and should not be taken lightly. It sets the stage for the day ahead and provides a time for meditation and quiet reflection.”
“A morning walk is a powerful prescription for health and happiness. It’s a great way to start the day and can help to reduce stress, improve sleep, and boost mood.” – Dr. Mehmet Oz
In addition to helping to control weight, morning walks can also improve blood sugar control, which is important for liver health. High blood sugar levels can contribute to the development of NAFLD, so by helping to keep blood sugar levels in check, morning walks may help to protect the liver.
Furthermore, walking can help to reduce stress and improve sleep, both of which can be beneficial for liver health. Chronic stress and sleep disturbances can affect the body’s ability to process and metabolize fats, which can lead to the accumulation of fat in the liver. By promoting relaxation and better sleep, morning walks may help to support liver function.
According to data from the Centers for Disease Control and Prevention (CDC), about 49% of adults in the United States meet the recommended guidelines for aerobic physical activity, which includes activities such as walking.
According to data from the World Health Organization (WHO), only about 23% of adults in India meet the recommended guidelines for physical activity, which is lower than the global average of 31%. The WHO recommends at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week, or an equivalent combination of the two.
Simply put, incorporating a morning walk into your daily routine can be a simple and effective way to support your liver health.
Centers for Disease Control and Prevention (CDC) on fatty leaver:
According to the Centers for Disease Control and Prevention (CDC), nonalcoholic fatty liver disease (NAFLD) is a common condition that occurs when excess fat builds up in the liver of people who drink little to no alcohol. It is often seen in people who are overweight or obese, but it can also occur in people who are at a healthy weight. NAFLD can range from a mild condition, called fatty liver, to a more serious condition called nonalcoholic steatohepatitis (NASH), which can lead to scarring and cirrhosis of the liver.
The CDC estimates that NAFLD affects about one in every three adults in the United States. It is more common in men than women and is more likely to occur in people who are middle-aged or older. Risk factors for NAFLD include obesity, type 2 diabetes, high cholesterol, and high blood pressure.
There is no specific treatment for NAFLD, but lifestyle changes, such as losing weight, eating a healthy diet, and getting regular physical activity, can help to reduce fat in the liver and lower the risk of NAFLD progression. In some cases, medications may be recommended to help manage NAFLD and its complications. If you are concerned about your risk for NAFLD, it is important to speak with your healthcare provider.
UK’s National Health Service (NHS) on Over Weight
According to the National Health Service (NHS) in the United Kingdom, being overweight or obese can increase your risk of a number of health problems, including heart disease, type 2 diabetes, and some cancers.
The NHS defines being overweight as having a body mass index (BMI) of 25 to 29.9, and obesity as having a BMI of 30 or above. You can calculate your BMI by dividing your weight in kilograms by your height in meters squared. For example, if you weigh 70 kilograms and are 1.75 meters tall, your BMI would be 70 / (1.75 x 1.75) = 23.
If you are overweight or obese, the NHS recommends losing weight to improve your health. Losing even a small amount of weight (5% to 10% of your body weight) can have health benefits, such as lowering your blood pressure and reducing your risk of developing diabetes.
To lose weight, the NHS recommends following a healthy, balanced diet and being physically active. This can include eating plenty of fruits, vegetables, and whole grains, and limiting your intake of sugary and high-fat foods. Aiming for at least 150 minutes of moderate-intensity physical activity, such as brisk walking, each week can also help you to lose weight and maintain a healthy weight. If you are struggling to lose weight on your own, your healthcare provider may be able to offer additional support and guidance.
What Top Doctors Say on Stress and Sleep
Doctors generally agree that reducing stress and improving sleep are important for overall health and well-being. Chronic stress can take a toll on the body and can contribute to a number of health problems, such as high blood pressure, heart disease, and depression. Getting enough sleep, on the other hand, is essential for physical and mental health.
There are many ways to reduce stress and improve sleep, and the best approach will depend on your individual needs and circumstances. Some common strategies include:
- Exercise: Regular physical activity can help to reduce stress and improve sleep.
- Relaxation techniques: Techniques such as deep breathing, meditation, and yoga can help to calm the mind and relax the body.
- Time management: Prioritizing tasks and setting boundaries can help to reduce stress and improve sleep by making it easier to balance work, family, and other commitments.
- Sleep hygiene: Establishing a regular sleep schedule, creating a comfortable sleep environment, and limiting exposure to screens before bedtime can all help to improve sleep.
If you are having difficulty reducing stress or improving your sleep, it may be helpful to speak with a healthcare provider or mental health professional. They can assess your situation and recommend treatments or strategies that may be helpful.
Benefits of Walking for Heart Health
Walking is generally considered a safe and effective form of physical activity for people with heart problems. In fact, walking can be beneficial for heart health in several ways.
For one, walking can help to reduce the risk of heart disease. It can lower blood pressure, improve cholesterol levels, and reduce the risk of obesity, all of which are factors that can contribute to heart disease. Walking can also help to improve cardiovascular fitness, which can help to protect against heart problems.
If you have a heart problem or are at risk for heart disease, it is important to speak with your healthcare provider before starting a new exercise program. They can assess your individual needs and recommend the appropriate type and intensity of physical activity. In some cases, it may be necessary to start with a low-intensity exercise program and gradually increase the intensity over time.
Overall, walking can be a safe and effective way to improve heart health, but it is important to listen to your body and stop if you experience any discomfort or symptoms such as chest pain or shortness of breath.
According to the World Health Organization (WHO), cardiovascular diseases (CVDs), which include heart disease and stroke, are the leading cause of death globally. In 2017, CVDs accounted for 17.9 million deaths, or about 31% of all deaths worldwide.
Heart disease, which includes coronary artery disease, heart failure, and other conditions that affect the heart, is the leading cause of death from CVDs. In 2017, heart disease accounted for 9.4 million deaths, or about 16% of all deaths worldwide.
Stroke, which occurs when the blood supply to the brain is disrupted, is the second leading cause of death from CVDs. In 2017, stroke accounted for 6.7 million deaths, or about 12% of all deaths worldwide.
Risk factors for CVDs include high blood pressure, high cholesterol, diabetes, smoking, unhealthy diet, and lack of physical activity. These risk factors can be modified through lifestyle changes, such as eating a healthy diet, exercising regularly, and not smoking. In some cases, medications may also be necessary to manage risk factors and prevent CVDs.
Summary Points for Morning Walk Benefits:
- Morning walks can improve cardiovascular health: Studies have shown that walking for as little as 30 minutes per day can help to lower blood pressure, improve cholesterol levels, and reduce the risk of heart disease.
- Morning walks can boost mood and reduce stress: Walking has been shown to improve mood and reduce stress and anxiety, making it a helpful tool for managing mental health conditions such as depression and anxiety.
- Morning walks can improve sleep: Walking has been linked to better sleep quality and duration. Engaging in moderate-intensity physical activity, such as walking, during the day can help to promote sleep at night.
- Morning walks can improve brain function: Walking has been shown to increase blood flow to the brain and may help to improve cognitive function and reduce the risk of cognitive decline.
- Morning walks can help to control weight: Walking can help to burn calories and support weight loss, making it a helpful tool for maintaining a healthy weight.