If you are at risk of fatty liver disease, there are some lifestyle adjustments you can make in order to lower the chances of it developing.
Start by adopting a healthy diet by cutting back on saturated fats and refined carbs while increasing fresh produce consumption. Also important: regular exercise sessions as well as drinking plenty of water.
1. Eat a Healthy Diet
One of the best ways to decrease your risk of fatty liver disease is through diet. A nutritious diet should contain foods low in saturated fat and calories while being high in fiber content.
An effective strategy to stay healthy and fight off fatty liver disease is eating a varied diet that includes fruits, vegetables, whole grains and proteins such as lean meats, fish, poultry and eggs. Doing this will provide your body with essential vitamins and nutrients it needs for good health.
Reduce your consumption of processed food and high-fat dairy products that contain excessive levels of saturated fat. These may damage your liver over time.
Avoid eating foods high in trans fats such as potato chips, crackers and deep fried chicken as these cause your blood sugar to spike while your body stores more fat.
Reduce your salt consumption to help manage both blood pressure and water retention, by trying to limit your daily salt intake to below 1,500 milligrams.
Diets rich in fiber help the digestive tract function optimally and support healthy liver functioning, as well as keeping you from overeating and helping maintain a healthy weight.
Consume plenty of water to flush away toxins and chemicals in your system and hydrate your liver so it can remove fats more efficiently from your system.
Be sure to include enough vitamins and minerals, especially vitamin C, in your diet to protect yourself against fatty liver disease and other conditions. A diet abundant in this essential nutrient may even help improve immune system health.
Diets that include plenty of omega-3 fatty acids can also help decrease inflammation and swelled liver cells, and can be found in oily fish, flaxseed oil, walnuts, and salmon.
Eat more fruits and vegetables than meat and dairy products to promote liver health. They contain anti-inflammatories which will protect it against inflammation-related damages.
2. Exercise Regularly
Exercise regularly is proven to have many health benefits. Western Sydney University researchers recently concluded that regular physical activity, whether walking or sprinting, could even prevent liver disease in those suffering from non-alcoholic fatty liver disease (NAFLD).
Exercise regularly can reduce your risk of fatty liver disease by burning fat and increasing levels of beneficial cholesterol and triglycerides. Furthermore, physical activity helps you achieve weight management as well as decrease heart disease risks.
Not only can eating healthily help you lose weight, it can also prevent fatty liver disease by cutting back on saturated fat, sugar and processed food consumption. Doing this may lower cholesterol and triglyceride levels to reduce inflammation in the liver.
Dieting with fruits, vegetables and whole grains is the key to lowering the risk of fatty liver disease and other health conditions. A Mediterranean-style diet that emphasizes fresh produce and low-fat dairy products is one example. Fish or fatty red meat such as salmon can also help lower C-Reactive Protein, an indicator of inflammation.
Oatmeal contains beta-glucan fiber which is particularly effective at helping lower your cholesterol and triglycerides, making them an excellent option to add into a diet rich in fiber for this purpose.
Make sure you drink enough water every day as dehydration increases your risk of fatty liver disease, drinking about half-ounce of water for each pound of body weight should suffice.
Consistency is key when setting and adhering to your new lifestyle and exercise regime. According to the U.S. Department of Health and Human Services, optimally you should aim for 75 to 150 minutes of moderate intensity activity each week as well as short bouts of vigorous intensity activity; if this seems impossible to accomplish due to time restrictions, try incorporating High Intensity Interval Training (HIIT). It has been shown to significantly improve liver function.
3. Get Enough Sleep
Not only can regular exercise provide physical benefits, but leading a healthy lifestyle can also lower your risk of fatty liver disease. This includes maintaining a balanced diet, getting enough restful sleep, and not smoking.
A healthy lifestyle refers to living in such a way that maximizes resources to promote health and well-being rather than treating disease. It takes an active approach towards disease prevention while simultaneously supporting overall social well-being.
Dietary changes are key components of managing and preventing fatty liver disease as well as weight loss. A Mediterranean-style diet offers one solution, consisting of vegetables, fruits, whole grains and healthy fats like olive oil and nuts.
An active lifestyle also helps regulate cholesterol and blood sugar levels, protecting the liver from damage. Avoid foods rich in saturated fats and refined sugars in order to lower your chances of fatty liver disease or its complications – such as type 2 diabetes.
Acquiring adequate rest is crucial to good health, as it increases energy, mental clarity, and feelings of well-being. Sleep also decreases your risk for cardiovascular issues like heart attacks or stroke as well as medical conditions related to this system.
An interruption to sleep can result in fatigue, depression and poor concentration. Sleep deprivation also increases your risk for obesity and cardiovascular disease while leading to unhealthy weight gain.
Keep your body at an ideal weight by including aerobic exercises in your daily routine; studies have revealed that regular aerobic workouts reduce risk factors associated with fatty liver disease and other conditions. Try to commit at least 30 minutes of physical activity most days of the week.
And don’t forget about getting regular massages to increase blood circulation and strengthen immunity while improving mood and alleviating stress. Additionally, yoga provides gentle low-impact exercise which strengthens flexibility, strength, balance and overall wellness; meditation may help relieve tension while increasing overall wellness.
4. Avoid Alcohol
An effective way to lower your risk of fatty liver disease is through living an overall healthier lifestyle and diet, including eating well balanced meals, engaging in regular physical activity and getting enough restful sleep – plus avoiding alcohol which can damage liver tissue.
A healthy diet includes fruits, vegetables, grains, and proteins as sources of nutrition and antioxidants that benefit health. Limiting saturated fats and sugar consumption is recommended.
An additional way to reduce your risk of fatty liver is to stop smoking. Smoking increases the likelihood of fatty liver by inflaming and scarring the liver.
Underweight may also increase your risk of Hepatitis C and Hepatitis B infection, both of which can lead to chronic liver conditions requiring medical treatment and even surgical correction.
Diets that are low in fat and cholesterol may help lower the risk of fatty liver disease, particularly among overweight or obese individuals.
Selecting a diet high in omega-3 fatty acids such as fish, nuts, and seeds can also contribute to maintaining a healthy liver. These fatty acids are packed full of goodness.
Opting for a Mediterranean-style diet can also be beneficial to your health. This diet is low in saturated fat and cholesterol while being high in plant-based foods like whole grains, vegetables and fruit; its calories per day are also significantly less than what would be found on an American-style diet.
Consuming foods high in calories can contribute to weight gain, which is another risk factor for fatty liver disease. If you are overweight or obese, cutting back on caloric intake and exercising can help you shed unwanted pounds and lessen the chance of developing this form of liver disease.
Diets high in calories and low in fiber may contribute to liver fat accumulation. Therefore, it is wise to opt for diets which limit caloric intake while increasing fiber consumption.
Maintaining diabetes, high blood pressure, and elevated cholesterol can help stave off fatty liver disease. By controlling these conditions through diet, exercise, and medication you can help ensure a healthier liver.