Did you know that a recent AIIMS study revealed how 38% of Indians suffer from fatty liver disease? That occurs when there’s an excess amount of fat in our liver. It is important to follow self-care practices to prevent fatty liver disease.
The concerning part is that fatty liver might not show symptoms initially, but it can lead to severe issues like liver damage over time. What if you are one of them?
Worry not, this article will introduce you to self-care tips to prevent fatty liver buildup through dietary and lifestyle changes.
Why Fatty Liver Disease Self Care is Important?
Having some fat in the liver is normal, but if it exceeds 10% of the liver’s weight, it may indicate fatty liver. It also raises risk of developing swelling or scarring in the liver, a condition also called cirrhosis that could even cause liver failure. It can also increase the risk of having liver cancer, heart and kidney problems.
Nurture Your Liver's Health
To self heal and nurture your liver health, have meals that fight cell damage,make lifestyle changes that don't cause additional burden to your liver health like drinking alcohol.
Fear not, fatty liver in the beginning stage can be effectively healed by following a healthy diet and leading a disciplined lifestyle. There are some simple natural remedies for fatty liver that one can follow, along with exercise and diet, that can bring in positive outcomes, improve the liver functions and optimize overall health.
Do Physical Activities and Exercise
Fatty liver is often the result of an inactive lifestyle. It also gives rise to other diseases associated with fatty liver like heart disease, type 2 diabetes, and obesity. But one can perform following physical activities and exercise:
- Aerobic exercise: They can help cut the amount of fat in your liver.
- Do 30 to 60 minutes or more of mid- to high-level aerobic exercise for at least 5 days a week .
- And mid- to high-level strength training for 3 days a week.That’s around 30 minutes, 5 days per week.
- Heavy workout: Helps lower inflammation and cut fat.
- Resistance or strength training exercises: Weight Lifting can help improve fatty liver disease.
- Walking: Go for a 30-minute walk, 5 days a week.
- Gym and sports: It is not compulsory to be involved in sport or even go to the gym to do exercise.
However, If you’re starting a new exercise routine, consult your doctor about the best options.
Follow a Diet for Fatty Liver Disease Self Care
What to eat
Include more variety in your diet. Try adding more:
|
Fruits |
|
|
Vegetables |
|
|
Legumes |
|
|
Healthy fats |
|
|
Fish and lean meats |
|
|
Unprocessed grains and cereals, |
|
Also, there are Certain fats that could help keep your insulin in check. Means your cells can easily take in glucose, and your liver doesn't have to make and store fat.
|
Omega-3 fatty acids |
|
|
Monounsaturated fats |
|
What to Avoid?
Fatty Liver Foods that one should Avoid
Don't include saturated fats in meals as it could lead to more fatty deposits in your liver. This includes:
|
Saturated fats |
|
|
Sugary items |
|
|
Avoid processed foods |
|
|
Sugary Drinks |
|
|
Processed Sugar |
|
|
Sweetened dairy products |
|
|
Sugary Meal |
|
Avoid foods whose components include Words that end in “ose,” like sucrose, fructose, and maltose, as they contain sugars. As they are linked to the development of fat buildup in the liver over time.[1]
Drink Water Often
Water helps a lot in fatty liver. It keeps the body dehydrated and helps boost metabolism. That means if you drink water often your body will break down fat for cell use more. Instead of storing the fat in your liver. Try to have as much water as possible.
Avoiding Heavy Drinks
Heavy drinks like soft drinks, sports drinks and sweetened juices contain high amounts of sugar, especially fructose, that one should avoid.
Take Control of Your Diabetes
At least half of people who have type 2 diabetes also face fatty liver disease.
Therefore keep your diabetes in check.
- Have a balanced diet with plenty of fruit and vegetables, maintain a healthy weight, and be physically active.
- Don’t forget to Keep track of your blood sugar levels to see what makes them go up or down.
- Have a meal on time, and don't skip meals.
Diabetes could lead to the overproduction of glucose, leading to creation of fatty acids.
Maintain Your Weight
Obesity or being overweight is a major reason for fatty liver. Therefore you should lose weight and losing just 7% to 10% through regular physical exercise and calorie restriction can help reverse fatty liver damage.
Lower Your Cholesterol Levels
Try to not have food that has certain types of fats to help manage your cholesterol and treat fatty acid. Fats to limit include:
|
Type of Fat |
Food items |
|
Saturated fats |
Red meats and full-fat dairy products |
|
Trans fats |
Processed and fried foods |
Other Lifestyle Changes
One can make following lifestyle changes to not cause added burden to fatty liver.
Managing Stress
Stress hormones like cortisol can damage liver cells. It could affect liver ability to filter toxins thus causing fatty liver disease.
How to Control Stress?
- Meditation
- Exercise
- Deep Breathing
- 8 hour sleep
Getting Enough Sleep
Get enough sleep as The body repairs and regenerates tissues when we sleep, which is crucial for detoxification. Aim for 7-9 hours of sleep each night to improve liver and overall health. You must maintain a regular sleep schedule, and dont have caffeine and alcohol before bed.
Quitting Smoking
Cigarettes expose the body to toxins, and nicotine may boost the production of lipids that could lead to creation of fatty acids.
To quit smoking follow the given tips:
- Remain busy with hobbies, family, and wellness activities
- Avoid friends, places and events that may trigger the urge to smoke
- Try ayurvedic medicine to get rid of smoking addiction
- Seek family friend moral support.
Limiting Alcohol Consumption
If you have fatty liver disease, the damage may be reversed if you limit or stop alcohol consumption for a period of time (like for months or years).[3]
Conclusion
So, we have share the best fatty liver disease self care that include lifestyle and dietary changes which are the most effective options for managing this condition. Losing weight, being physically active, cutting back on sugar processed meals, eating a nutrient-dense diet, are some of the self care methods that may help improve symptoms associated with fatty liver disease. Also, ensure to seek doctor help for a personalized treatment plan that will help you.
