Fatty liver is also known as metabolic dysfunction-associated steatotic liver disease (MASLD). The main cause of fatty liver is fat buildup due to excess calories. Although no medication exists to treat fatty liver, lifestyle changes can help you reverse fatty liver.
Non-alcoholic fatty liver is associated with metabolic conditions such as diabetes and obesity. There is no pharmacological treatment available, but it is seen that 5% weight loss reduces liver fat while a loss of over 10% can promote reversal. Having a healthy lifestyle is necessary to treat this fatty liver.
Following some simple tips can bring changes in your fatty liver and promote reversal:
1. Eliminate Saturated Fat
Saturated fats are responsible for insulin resistance, a key factor in the development of fatty liver. When you replace saturated fats with unsaturated fats, you promote healthy liver function and decrease fat accumulation. Improve liver enzyme levels and promote the breakdown of fat in the liver.
Your liver will become more efficient in processing fats and can begin to heal from fatty liver disease and reduce the risk of complications. Eliminate saturated fats from the diet, reduce liver inflammation and improve fat metabolism.
2. Say “NO” To Alcohol And Tobacco
Remove alcoholic drinks permanently from your diet. Alcohol can cause liver inflammation which can contribute to fatty liver. The sugar alcoholic drinks contain is not good for your liver and it can also add fatty deposits to an already damaged liver. You can drink 1 and a half litres of water daily instead of alcoholic drinks. Tobacco consumption is another toxic substance that has consequences for the progression of the disease.
By eliminating alcohol from your beverage list you can reduce inflammation and fat accumulation and improve metabolic health.
3. Plate Method
Follow the plate method which is a very practical way for the main meals of the day. You can promote a balanced diet with the help of this method. It consists of dividing a round plate into different parts. Occupy each part of the plate with a specific type of food. For example, one-half can contain vegetables; a quarter should contain carbohydrates and the last quarter should contain protein.
Vegetables can be salads, spinach and cabbage; carbohydrates can be pasta, potatoes and rice. Fish, eggs or white meat can also be in your protein quarter. Add a piece of fruit for dessert. Eat at least 2-3 pieces of fruit a day.
4. Exercise
Moderate-to-intense exercise 3-4 times a week is more than enough you can do for your body. According to your physical condition choose the intensity of your schedule. The ideal way is to combine aerobic exercises like swimming, running, dancing or cycling, with anaerobic or strength and endurance exercises.
Exercise should be adopted as per the individual’s physical strength. You can ask an expert and let them advise the most suitable exercise. Exercises for fatty liver disease can be 150 minutes per week of moderate-to-intense aerobic exercise such as walking and swimming combined with weight lifting and body weight exercises. Some things you can do:
- Choose exercises that can let you stick to them for a long time. Choose those activities that you enjoy doing.
- If you are new to exercise, try seated exercises including a stable chair. Give a slow start and do not rush.
- It is recommended to start exercising after expert guidance. Working with a professional can help in many ways.
- Yoga can be effective for liver health including breathing techniques to help you relax.
5. Reduce Food Consumption Before Going To Bed
Your eating habits need to be controlled if you want to reverse fatty liver. If you eat before bed or eat fast, you are increasing your risk of nonalcoholic fatty liver disease (NAFLD). Bring changes in meal time, eat more food in the morning and gradually decrease the amount you eat throughout the day. It can help you with fatty liver disease.
A diet rich in fibre, lean or plant-based protein and healthy fats can help you improve liver health and promote a well-balanced lifestyle. A dietician can recommend you balanced diet if you are finding it difficult to maintain it on yourself.
Conclusion
It is possible to make a healthy and well-balanced diet for your liver health there are a few healthy changes all you need. First, if you are a person with a daily consumption of alcoholic drinks, you need to stop. Alcohol is not good especially if you have liver inflammation. Alcoholic drinks can only make it worse.
Promote moderate-to-intense exercise. Take the help of a professional and let them guide you right. The plate method can help you with adding essentials to your diet. Eliminate saturated fats and reduce the consumption of food before going to bed.
