Cookies, festive roasts and more - German Liver Foundation gives tips for the Advent and Christmas season
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For many people, the Advent and Christmas season means relaxation, enjoyment and a break from everyday life - but it also brings with it health risks. December and the first week of January in particular encourage unhealthy eating habits due to festivities such as Christmas, New Year's Eve and New Year's Day: high-calorie foods, sweets, sugary drinks and alcohol are consumed more often, while physical activity decreases at the same time. This combination encourages weight gain and can put a strain on liver health in the long term. The German Liver Foundation therefore provides practical tips on how to make the festive season enjoyable and liver-friendly.
Obesity and eating disorders have been on the rise in Germany for years - mainly due to changes in lifestyle, exacerbated by the consequences of the coronavirus pandemic. Currently, around two thirds of men and over half of women in Germany are considered overweight, and around a quarter of adults are severely overweight (obese). The incidence of obesity has increased particularly among men and young adults. Excessive calorie consumption, lack of exercise and an unbalanced diet are the main causes - and these are not only reflected on the scales, but also in the liver, among other things.
Not just an issue for adults - fatty liver disease is widespread
The problem of fatty liver disease (steatotic liver disease, SLD for short) has now reached enormous proportions and continues to grow. The number of children diagnosed with fatty liver disease by doctors is also increasing. A distinction is made between metabolic and alcoholic fatty liver disease. The main causes of SLD include metabolic disorders as part of the so-called metabolic syndrome - i.e. overweight, obesity and type 2 diabetes.
The hepatic manifestations of metabolic syndrome are metabolic dysfunction-associated steatotic liver disease (MASLD) and, if it has become inflamed, metabolic dysfunction-associated steatohepatitis (MASH).
In many cases, it is possible to counteract MASLD through lifestyle changes: weight reduction, a balanced, liver-friendly diet and regular exercise can significantly improve liver fat values - in some cases, a severely fatty liver even regresses completely. However, if an unhealthy lifestyle continues, MASLD can develop into MASH. This is characterized not only by fat deposits, but also by inflammatory processes and cell damage. The progressive damage can lead to fibrosis, cirrhosis or even hepatocellular carcinoma (HCC).
"It is therefore crucial to focus on a healthy lifestyle and targeted prevention at an early stage - especially in times when abundance, indulgence and convenience are tempting," emphasizes Prof. Dr. Heiner Wedemeyer, Chairman of the Board of the German Liver Foundation. "This is especially true for the Advent and Christmas season, when sumptuous meals, sweet temptations and less exercise become a stress test for the liver and metabolism. With the following tips, we would like to show you how to make the festive season conscious, enjoyable and liver-friendly at the same time."
Enjoy consciously - your liver will thank you
Nobody has to give up traditional Christmas dishes or sweets completely - the key is moderation. Choosing smaller portions and enjoying them consciously is much easier on the liver. Even small adjustments in preparation can make a big difference: instead of high-fat classics such as roast goose, lighter options such as turkey breast or salmon are recommended. Vegetable side dishes, fresh salads or clear soups are ideal accompaniments to reduce the fat and calorie content without sacrificing taste. Even desserts can be made liver-friendly - for example with fresh fruit or small portions of dark chocolate.
Alcohol: less is more - and you can do without it.
Alcohol is one of the biggest risk factors for liver health. During the festive season in particular, it's worth being more conscious about what you drink: alcohol-free alternatives such as punch, spritzers or water with citrus fruits ensure a festive mood - without putting any strain on the liver. Regular alcohol-free days also support the metabolism and the liver's ability to regenerate.
Exercise - the best counterbalance to a festive meal
Physical activity is a simple and effective way to relieve the liver. Even a walk after a meal stimulates the metabolism, helps to break down excess calories and strengthens the immune system. Short exercise sessions can be easily integrated into the holidays - and are good for body and mind alike.
Health for the liver - the perfect book gift
A meaningful gift with lasting value: "Das große Kochbuch für die Leber" by the German Liver Foundation offers sound knowledge and numerous suggestions for an enjoyable, liver-friendly diet - ideal for anyone who wants to do something good for their health. Tasty, easy-to-cook recipes invite you to try them out straight away - even during the Advent and Christmas season. In this way, a liver-conscious diet becomes an enjoyable part of the festive season - and can easily be incorporated into everyday life in the long term.
Note: This article has been translated using a computer system without human intervention. LUMITOS offers these automatic translations to present a wider range of current news. Since this article has been translated with automatic translation, it is possible that it contains errors in vocabulary, syntax or grammar. The original article in German can be found here.
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