When talking about fatty liver disease, it is not unusual to find many people linking it to alcohol consumption. You can have it, however, even if you don’t drink alcohol at all – kids can develop the condition as well! There are two main types of the disorder: alcohol-related and nonalcoholic.
The same do’s and don’ts apply in most cases, regardless of which type you’re having. What are those things that you need to do and must not do if you have fatty liver disease? Read on to find out the important ones in no particular order.
Make Healthy Food Choices
Diet means so much for anybody that has this condition. What you eat can either help to improve or worsen it. You should, therefore, make more conscious efforts to eat more healthfully.
So what are those foods you should include in your diet? You might ask. The much-talked-about Mediterranean diet can be used as a guide or adopted in this regard. It is renowned for containing foods that are low in refined carbs and fat while also being rich in protein in many cases.
Examples of foods that should feature more in your diet are green vegetables, such as spinach, broccoli, and lettuce. These help in reducing the amount of fat in your liver. People who don’t even have this disorder will benefit from eating lots of them also.
Avocado, green tea, whey protein, olive oil, tofu, and oatmeal are some of the other healthful choices for someone with fatty liver disease.
Avoid Foods that Increase Fat or Weight
It is important to stay away from refined or white carbs, such as white bread, pasta, and rich, as much as possible. You should aim to replace them with more complex carbs, something the Mediterranean diet does nicely.
Cut down on your intake of refined or added sugars and foods high in saturated fats, such as red meat. These types of foods cause fat to accumulate in your liver, thereby causing you problems.
It is equally helpful to limit your consumption of fried foods, whose intake can obviously cause fat to build up in your liver. Also, cut your salt intake to less than 1500 mg a day to reduce water weight.
Use Supplements wisely
In many cases, it is not possible to get all the nutrients you need from your diet. It may help, therefore, to use supplements to make up for low levels. These may prevent damage to cells that brings about an increase in fat liver deposits.
Make sure that you are getting enough valuable vitamins and minerals. An example is the antioxidant vitamin E, which assists in protecting your cells from damage. Vitamin D is another compound you want to ensure that you have a sufficient amount of.
Resveratrol, milk thistle, raw garlic, berries, and selenium are also among antioxidants and supplements that can aid your liver health.
Do Not Consume Alcohol
This is a pretty obvious one, right? Many people already link fatty liver disease to drinking anyway. Consumption of alcohol can result in more severe damage to the liver.
Caution is particularly crucial if you have this condition due to your past drinking habits. You should not consume alcohol anymore in that case.
However, you’re not completely in the clear if you have non-alcoholic liver disease. You may get away with a drink every other month; anything more frequent will be an invitation for trouble.
Watch Your Weight
You should pay careful attention to your body weight for you to control it effectively. Obesity is a major risk factor for fatty liver disease. Evidence suggests that the disorder is more common among obese adults.
You reduce the risk of damage to your liver when you shed pounds. And you don’t have to cut a lot of fat at once to benefit – a gradual approach may even be more beneficial.
According to WebMD, you could see a drop in liver fat if you reduced your weight by only 5 percent! Lower body weight lessens the risk of damaging inflammation.
Do Regular Exercise
Inactivity is a major contributor to a wide variety of medical conditions, including fatty liver disease. Make it a habit to exercise daily, if possible. Experts recommend spending at least 30 minutes at it a minimum of five days per week if doing moderate or intense aerobic exercise. This helps you to burn fat efficiently.
You should consider doing High-Intensity Interval Training (HIIT), which combines cardio and strength training. Evidence shows that doing this a few times a week helps people with liver fat buildup cut it significantly.
Regularity is what matters more, though. Being consistent with your preferred routine may have more impact than the intensity of your workouts.
Control Your Blood Sugar
Insulin resistance worsens fatty liver disease. It causes more fat to be stored in the liver. Diet and lifestyle changes can help to manage this to an extent. Medications may also be required to combat the problem more effectively.
Make sure that you watch your blood sugar closely if you have pre-diabetes or diabetes. Endeavor to use your medications strictly as instructed by your doctor.