Aspartate aminotransferase (AST) and alanine aminotransferase (ALT) are enzymes commonly measured in blood tests to assess liver health. Primarily found within liver cells, these enzymes leak into the bloodstream when the liver experiences stress or damage, leading to elevated levels. This article provides general information on supporting liver health and potentially lowering AST and ALT levels through diet and lifestyle changes.
Understanding Elevated Levels
AST and ALT are enzymes primarily found inside liver cells, with ALT being more specific to the liver. When liver cells are injured or inflamed, these enzymes escape into the bloodstream, resulting in elevated levels on blood tests.
Common factors contributing to elevated AST and ALT levels include non-alcoholic fatty liver disease (NAFLD), often linked to obesity and type 2 diabetes. Certain medications can also lead to liver enzyme elevations. Excessive alcohol consumption is another well-known contributor to liver damage. Additionally, viral infections, such as hepatitis, can cause liver inflammation and elevated enzyme levels.
Dietary Approaches to Liver Health
Adopting specific dietary habits can support liver health and help reduce elevated AST and ALT levels. Prioritize whole, unprocessed foods like fruits, vegetables, whole grains, and lean proteins. These foods provide essential vitamins, minerals, and antioxidants for optimal liver function.
Limiting processed foods, sugary drinks, and unhealthy fats is important. Processed foods and sugary drinks can strain the liver and contribute to fat accumulation. Reducing saturated and unhealthy fats also alleviates liver burden.
Reducing alcohol intake is a crucial dietary adjustment for liver health. Alcohol is a major liver toxin that stresses liver cells and elevates enzyme levels. For individuals with existing liver conditions, complete abstinence may be recommended. Adequate hydration through water intake also supports the liver’s detoxification role.
Certain foods can further benefit liver health. Coffee has been associated with a reduced risk of liver disease and may help lower AST and ALT levels. Green tea contains antioxidants that may help reduce liver fat. Incorporating cruciferous vegetables, berries, and garlic provides antioxidants that protect liver cells from damage and may improve enzyme levels.
Lifestyle Adjustments for Lowering Levels
Beyond diet, several lifestyle modifications can contribute to improving liver health and reducing elevated AST and ALT levels. Weight management plays a significant role, as obesity is closely linked to non-alcoholic fatty liver disease and higher enzyme levels.
Achieving and maintaining a healthy weight through balanced eating and regular physical activity can substantially reduce liver fat and inflammation. Losing even a small amount of body weight, such as 5-10%, can lead to significant reductions in liver fat and ALT levels.
Regular physical activity directly benefits liver health by improving insulin sensitivity and reducing liver fat, independent of weight loss. Engaging in at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, can help normalize liver enzyme levels. Exercise also promotes overall well-being and aids in weight management.
Avoiding liver toxins extends beyond alcohol. It includes being cautious with unnecessary medications and certain supplements, especially without medical guidance, as these can put additional strain on the liver. Exposure to environmental toxins should also be minimized where possible.
Stress management techniques can indirectly support liver health. Chronic stress can trigger inflammation and hormonal imbalances, such as elevated cortisol, which may contribute to fat accumulation in the liver and impair its function. Practices like mindfulness, meditation, and deep breathing can help reduce cortisol levels and promote overall well-being. Adequate sleep is also important for overall health and allows the liver to regenerate and function properly.
When to Consult a Healthcare Professional
Elevated AST and ALT levels are medical findings that require professional diagnosis and management. It is important to consult a doctor for proper evaluation, even when implementing dietary and lifestyle changes. A healthcare provider can identify the underlying cause of the elevated enzymes, which is crucial for effective treatment.
Regular monitoring of liver enzyme levels by a doctor helps track progress and adjust treatment plans as needed. In some cases, significantly high enzyme levels or the presence of severe symptoms may warrant immediate medical attention. A doctor’s guidance ensures that lifestyle modifications are appropriate and that any serious underlying conditions are properly addressed.