Getting ready for the holidays? Your holiday menu may mean more to your liver health than you think. Maintaining a healthy lifestyle can go far in protecting our overall health and reducing the risk of developing hepatocellular carcinoma (HCC), the most common type of liver cancer, a new study finds. These findings by researchers from Massachusetts General Hospital arrive just in time as we all prepare for and/or dive into holiday festivities and feasts.

“Our findings strongly support continued efforts to develop public health policies for lifestyle modification to prevent HCC and liver-related mortality,” said lead researcher Tracey Simon, MD in a press release. “Our data suggested that adherence to a healthy overall lifestyle could potentially prevent more than 30,000 liver-related deaths in the United States each year.”

INVESTIGATION HIGHLIGHTS

The goal of this study was to determine the overall impact of lifestyle on new cases of HCC and liver-related mortality. The study included data from 76,713 women from the Nurses’ Health Study (NHS), and 48,748 men in the Health Professionals Follow-up Study (HPFS). Each group provided detailed clinical, lifestyle, and dietary information from 1976 and 1986, respectively; and the groups were followed every two to four years through 2012. Those who reported to already have viral hepatitis, cirrhosis, or liver cancer were excluded.

The research looked focused on five healthy lifestyle factors: 

• Body mass index: normal weight, or a body mass index (BMI) of 24.9 or lower
• Physical activity: at least 150 minutes of moderate to vigorous exercise per week
• Smoking: current non-smoker, either a never-smoker or someone who had quit
• Diet: a score in the upper 40% on the Alternate Healthy Eating Index 2010, which assesses diet quality.
• Alcohol: one or fewer drinks per day for women, or two or fewer drinks for men.

RISK FACTORS

The researchers found that those who observed healthier lifestyles were less likely to have diabetes, high blood pressure, or abnormal blood fat levels. Of note, HCC cases jumped among those who smoked 15 or more cigarettes a day (less than a pack). For alcohol use, the HCC risk rose even for those who consumed just 5 to 15 grams per day (a standard bottle of beer, glass of wine, or shot of distilled spirits is about 14 grams). Liver cancer cases decreased steadily as the diet quality and amount of exercise increased.

On the other hand, those who did not smoke had 27% less chance of developing HCC, and those who have no to little alcohol intake had reduced risk by 21%. Overall, a healthy diet reduced HCC risk by 17%, a healthy weight lowered HCC incidence by 36%, and a healthy level of exercise reduced HCC risk by 35%. Having more four or more healthy factors projected an overall 88% reduced risk of liver cancer.

The authors also noted that BMI and exercise were the two most important factors for both liver cancer and liver-related deaths.

“These findings underscore the enormous potential of primary prevention to reduce the growing burden of HCC and liver-related mortality,” the study authors concluded.

“Right now, there are not yet any effective medications to reverse liver fibrosis or prevent HCC. It is essential that we focus on controlling risk factors through primary prevention,” Simon stressed. In translation, consider colorful crudité, bright berries, and delish lentil dips—served up at overflowing banquets, or on those passed-around ‘tis the season platters—some of your best friends!

So, this holiday season—and as we welcome the new year—make room for liver-friendly diet and lifestyle modifications—and get tested for hepatitis while you’re at it! Screen. Vaccinate. Don’t hesitate!

Click here to read the study details and other risk factors

Visit our blog to learn more about liver cancer.

Click here to peep some healthy holiday beverages