降低ALT水平的自然方法

StephenW

Natural ways to lower ALT levels
Last reviewed Mon 23 September 2019
By Beth Sissons       
Reviewed by J. Keith Fisher, M.D.       

    What is ALT and why lower it? Coffee Exercise Weight loss Folic acid Diet Cholesterol Medications Smoking and alcohol Ideal levels Summary

Elevated ALT levels can be a sign of liver damage. Taking steps to lower ALT levels can help the liver recover.

Lifestyle changes, such as a healthful diet and regular exercise, can all help to lower ALT levels.

This article looks at eight ways people can try to reduce their ALT levels. It also discusses the ideal levels and how to measure them.
What is ALT and why lower it?

ALT, which stands for alanine aminotransferase, is an enzyme in the liver. Enzymes help the body carry out chemical reactions to function properly.

ALT is essential for filtering toxins from the blood, storing nutrients, and producing bile. Damage or inflammation to the liver causes the liver to release these enzymes into the bloodstream, leading to elevated levels of ALT in the body.

Lowering ALT levels can help the liver carry out its functions. People should treat any causes of elevated ALT, such as liver damage or diabetes, with the help of a medical professional. Natural methods can complement medical treatment to help lower ALT levels.

Natural methods include:
1. Drinking coffee

Drinking coffee can help to lower ALT levels. A review from 2017 looks at several studies that show drinking a cup or more of coffee each day reduces ALT levels.

A study from 2015 compared the risk of liver cancer and chronic liver disease between coffee drinkers and non-coffee-drinkers in more than 200,000 people from Hawaii and California.

The study found that people who drank 2–3 cups of coffee each day had a 38% lower risk of liver cancer (hepatocellular carcinoma) and 46% lower risk of death from chronic liver disease, compared to non-coffee-drinkers.

In addition, those who drank 4 or more cups of coffee a day had a 41% lower risk of liver cancer and 71% lower risk of dying from chronic liver disease.

Researchers are unsure whether it is the caffeine in coffee that has liver protecting properties, or if it is due to the antioxidants in coffee. A study from 2014 found that both caffeinated and decaffeinated coffee lowered ALT levels.
2. Exercising regularly

Regular exercise may help improve liver health, and research suggests physical activity is an important factor in treating liver disease.

A 2018 article from the Journal of Hepatology recommends a regular exercise program as part of treatment for chronic diseases, such as cirrhosis.
3. Losing excess weight

Research has found that weight loss is an important factor in treating fatty liver disease and in preventing fibrosis of the liver. Weight loss improves insulin sensitivity and decreases inflammation. Regular exercise, along with a reduction in calories, may also reduce the risk of liver cancer.

Increasing exercise and decreasing calorie intake through a balanced diet will help people lose weight.
4. Increasing folic acid intake

A folate deficiency may increase the risk of damage to the liver and potentially have a link to liver cancer. People may improve their liver health by eating foods high in folate, such as:

    beef liver
    spinach
    black-eyed peas
    fortified breakfast cereals
    asparagus
    Brussels sprouts
    lettuce
    avocado

Taking supplements of folic acid may also help lower ALT levels. A 2011 study with 455 participants found that increased folic acid supplementation lowered ALT levels, particularly in men and those with elevated ALT levels. Researchers found that a daily dose of 0.8 milligrams (mg) folic acid may help in lowering ALT levels.
5. Making dietary changes


A small scale study from 2013 looked at the effect of changing lunch to a healthier option had on ALT levels in 10 males.

Compared to their previous lunches, people had 20.3% lower ALT after eating more healthful lunches for 1 month. The nutritional lunches contained:

    more vegetables
    less animal protein and more plant based protein
    foods with lower energy density
    more fiber
    increased amounts of potassium, vitamin B6, and folic acid

A 2007 study found a diet lower in carbohydrates decreased ALT levels in adults who were obese and insulin-resistant.

For a healthy liver, the American Liver Foundation recommend eating a balanced diet that involves:

    avoiding processed foods, especially fried foods and foods high in sugar, fat, and salt
    avoiding raw or undercooked shellfish
    increasing dietary fiber by eating whole grains, fruit, and vegetables

Eating organic food, where possible, may also help the liver by reducing the level of toxins entering the body.
6. Reducing high cholesterol

A 2018 study found a link between higher levels of both low-density lipoprotein (LDL) and high-density lipoprotein (HDL) and elevated levels of liver enzymes in adults in the United States.

People can reduce high cholesterol levels through regular exercise and a healthful diet that includes:

    reducing meat and saturated fat
    avoiding trans fats
    increasing dietary fiber
    increasing intake of omega-3 fatty acids

7. Taking care with medications or supplements

Certain drugs and supplements can cause further damage to the liver.

Acetaminophen can damage the liver if people take too much of it. If it is necessary for people with liver damage to take acetaminophen, they should take no more than 2,000 mg per day. People who regularly drink alcohol should avoid taking acetaminophen, or only have it in very small doses if necessary.

According to the American College of Gastroenterology, some herbal supplements can also increase toxicity in the liver, including:

    chaparral
    comfrey tea
    kava
    skullcap
    yohimbe

Excess iron or vitamin A can also be harmful to the liver in high doses. People with high ALT levels should check with their doctor to ensure that any medications, supplements, or herbal remedies are safe to take.
8. Avoiding alcohol, smoking, and environmental toxins

Alcohol can increase damage to the liver, so people with high ALT levels should avoid consuming alcohol to protect the liver from further damage.

People who smoke should stop smoking, and others can try to avoid secondhand smoke to reduce the toxic load on the liver.

People can also take care to avoid high levels of chemical toxins in the air where possible and consider using an air purifier in the home to remove excess toxins.
Ideal levels and how to measure them
a doctor showing a woman information on an ipad
A person can speak to their doctor to see if they need to take steps to improve their ALT levels.

People can see their doctor for a liver blood test, which will show levels of ALT in their body. A doctor will take blood from the arm and send the sample off for testing at a laboratory.

According to a 2010 review, normal ALT levels are less than 50 units per liter (U/L).

However, some researchers have recommended lowering the accepted amount for normal. This is because more people are developing obesity and non-alcoholic fatty liver disease, and by reducing the upper threshold for normal ALT levels, doctors may be able to detect potential liver health issues earlier.

Following this recommendation, ideal levels of ALT are:

    lower than 31 U/L for females
    less than 40 U/L for males

Very high levels may indicate liver problems, such as hepatitis.

Very low levels of ALT may also pose health risks and increase frailty. One study found that low ALT levels in people with coronary heart disease increased the risk of long term mortality. ALT levels that are 17 U/L may predict an increased risk of frailty and increased mortality.

People can discuss their ALT results with their doctor to find out if their ALT levels are healthful, or whether they need to take steps to alter them.
Summary

High levels of the liver enzyme ALT can be a sign of liver damage. People can lower their ALT levels by making lifestyle changes, such as taking regular exercise and changing their diet.

Increasing fiber intake, reducing saturated fats and processed foods, as well as consuming a range of nutrients from fruits and vegetables may all help to lower levels.

People can see their doctor for an ALT test if they notice any symptoms of liver damage to check whether their ALT levels are within the normal range.

StephenW

降低ALT水平的自然方法
上次审核日期2019年9月23日
贝丝·西森斯（Beth Sissons）
由医学博士J.基思·费舍尔（J.Keith Fisher）审查

    什么是ALT？为什么降低它？咖啡锻炼减肥叶酸饮食胆固醇药物吸烟和饮酒理想水平

ALT水平升高可能是肝损害的迹象。采取措施降低ALT水平可以帮助肝脏恢复健康。

改变生活方式，例如健康饮食和定期运动，都可以帮助降低ALT水平。

本文研究了人们尝试降低ALT水平的八种方法。它还讨论了理想水平以及如何测量它们。
什么是ALT？为什么降低它？

ALT代表丙氨酸氨基转移酶，是肝脏中的一种酶。酶可以帮助人体进行化学反应，使其正常运转。

ALT对于从血液中过滤毒素，存储营养物质和产生胆汁至关重要。肝脏受损或发炎会导致肝脏将这些酶释放到血液中，导致体内ALT水平升高。

降低ALT水平可以帮助肝脏执行其功能。人们应在医疗专业人员的帮助下治疗引起ALT升高的任何原因，例如肝损害或糖尿病。自然方法可以补充医学治疗以帮助降低ALT水平。

自然方法包括：
1.喝咖啡

喝咖啡可以帮助降低ALT水平。 2017年的一篇评论研究了几项研究，这些研究表明每天喝一杯或更多的咖啡会降低ALT水平。

2015年的一项研究比较了来自夏威夷和加利福尼亚州的200,000多人中喝咖啡的人和非喝咖啡的人患肝癌和慢性肝病的风险。

研究发现，与不喝咖啡的人相比，每天喝2至3杯咖啡的人罹患肝癌（肝细胞癌）的风险降低38％，因慢性肝病致死的风险降低46％。

此外，每天喝4杯或更多杯咖啡的人罹患肝癌的风险降低41％，而死于慢性肝病的风险降低71％。

研究人员不确定是咖啡中的咖啡因具有保护肝脏的功效，还是由于咖啡中的抗氧化剂所致。 2014年的一项研究发现，含咖啡因和不含咖啡因的咖啡均可降低ALT水平。
2.定期锻炼

定期运动可能有助于改善肝脏健康，研究表明，体育锻炼是治疗肝脏疾病的重要因素。

《肝病学杂志》（Journal of Hepatology）2018年的一篇文章建议定期锻炼计划，作为治疗诸如肝硬化等慢性疾病的一部分。
3.减掉多余的体重

研究发现，减肥是治疗脂肪肝和预防肝纤维化的重要因素。减肥可改善胰岛素敏感性并减少炎症。定期运动以及减少卡路里，也可以减少患肝癌的风险。

通过均衡饮食增加运动并减少卡路里摄入量将有助于人们减轻体重。
4.增加叶酸摄入量

叶酸缺乏可能会增加肝脏受损的风险，并可能与肝癌有关。人们可以通过吃富含叶酸的食物来改善肝脏健康，例如：

    牛肝
    菠菜
    黑眼豆豆
    强化早餐谷物
    芦笋
    抱子甘蓝
    生菜
    鳄梨

服用叶酸补充剂也可能有助于降低ALT水平。 2011年对455名参与者的研究发现，增加叶酸补充剂可降低ALT水平，尤其是在男性和ALT水平升高的人群中。研究人员发现，每天服用0.8毫克（mg）的叶酸可能有助于降低ALT水平。
5.改变饮食


2013年进行的一项小规模研究研究了将午餐改为更健康的选择对10名男性的ALT水平的影响。

与以前的午餐相比，在吃了1个​​更健康的午餐后，人们的ALT降低了20.3％。营养午餐包括：

    更多蔬菜
    减少动物蛋白，增加植物蛋白
    能量密度较低的食物
    更多的纤维
    钾，维生素B6和叶酸的含量增加

一项2007年的研究发现，饮食中碳水化合物含量的降低会降低肥胖和胰岛素抵抗的成年人的ALT水平。

为了使肝脏健康，美国肝脏基金会建议您饮食均衡，其中包括：

    避免加工食品，尤其是油油炸食品和糖，脂肪和盐含量高的食品
    避免生或未煮熟的贝类
    通过吃全谷物，水果和蔬菜来增加膳食纤维

尽可能吃有机食品，也可以通过减少进入人体的毒素水平来帮助肝脏。
6.降低高胆固醇

一项2018年的研究发现，美国成年人的低密度脂蛋白（LDL）和高密度脂蛋白（HDL）含量较高与肝酶水平升高之间存在联系。

人们可以通过定期运动和健康饮食来降低高胆固醇水平，其中包括：

    减少肉类和饱和脂肪
    避免反式脂肪
    膳食纤维增加
    增加Omega-3脂肪酸的摄入量

7.注意药物或补品

某些药物和补品会进一步损害肝脏。

如果人们摄入过多，对乙酰氨基酚会损害肝脏。如果肝损伤的人有必要服用对乙酰氨基酚，则他们每天应服用不超过2,000 mg。经常喝酒的人应避免服用对乙酰氨基酚，或在必要时仅以很小的剂量服用。

根据美国胃肠病学院，一些草药补品也会增加肝脏的毒性，包括：

    查帕拉尔
    康福茶
    卡瓦
    头盖骨
    育亨宾

高剂量的铁或维生素A也可能对肝脏有害。 ALT水平高的人应咨询医生，以确保可以安全服用任何药物，补品或草药。
8.避免饮酒，吸烟和环境毒素

酒精会增加对肝脏的损害，因此，ALT水平较高的人应避免饮用酒精以保护肝脏免受进一步损害。

吸烟的人应停止吸烟，其他人则应尽量避免二手烟，以减少肝脏的毒性负荷。

人们还应注意避免空气中高水平的化学毒素，并考虑在家中使用空气净化器去除多余的毒素。
理想水平以及如何测量它们
在ipad上显示女性信息的医生
一个人可以与他们的医生交谈，看看他们是否需要采取措施来提高其ALT水平。

人们可以去看医生进行肝脏血液检查，该检查会显示出体内ALT的水平。医生将从手臂上取血，并将样品送去实验室进行测试。

根据2010年的审查，正常ALT水平低于每升50个单位（U / L）。

但是，一些研究人员建议降低正常的接受量。这是因为越来越多的人患上肥胖症和非酒精性脂肪肝，通过降低正常ALT水平的上限，医生可能能够更早发现潜在的肝脏健康问题。

遵循此建议，理想的ALT水平为：

    女性低于31 U / L
    男性少于40 U / L

含量过高可能表明肝脏有问题，例如肝炎。

极低的ALT水平也可能构成健康风险并增加身体虚弱。一项研究发现，冠心病患者的ALT较低会增加长期死亡的风险。 ALT水平为17 U / L可能预示了身体虚弱的风险增加和死亡率增加。

人们可以与医生讨论其ALT结果，以了解其ALT水平是否健康，或者是否需要采取措施来改变它们。
摘要

高水平的肝酶ALT可能是肝损害的迹象。人们可以通过改变生活方式，例如进行定期运动和改变饮食来降低ALT水平。

增加纤维的摄入量，减少饱和脂肪和加工食品，以及消耗水果和蔬菜中的各种营养素，都可能有助于降低维生素E水平。

如果人们发现任何肝脏损害的症状，以检查他们的ALT水平是否在正常范围内，则可以去看医生进行ALT检查。