Fatty liver disease is one of those diseases that attack your health silently. It creeps into your system without showing any prominent symptoms, which makes it more dangerous! For the unversed, fatty liver affects a person when there is an excess buildup of fat in the liver. Too much fat in the liver can lead to inflammation and cause permanent damage to your liver. In some cases, it can lead to liver damage. So, can you reverse fatty liver? Let’s find out.
The good news is that fatty liver is a reversible condition that you can manage by making certain changes in your life.
Is it possible to reverse fatty liver?
Studies have shown that making changes in your lifestyle can help reverse fatty liver. It is a buildup of fat in your liver, which does not do damage to the organ as long as you are doing something to reverse the condition and avoid complications.
How to reverse fatty liver?
Here are some simple yet effective ways to deal with fatty liver and get your life back on track:
1. Shed extra kilos
Did you know that even a slight dip in your weight can help lower the fat in your liver? A study published in the journal Gastroenterology found that losing even 10 per cent of your body weight can help decrease liver fat and inflammation. Several other studies have shown that managing your weight helps with fatty liver. So, it’s time for you to give your body some love with exercise!
2. Cut back on alcohol
Alcohol is one of the major factors that could lead to fatty liver disease! For someone suffering from it, drinking alcohol makes it worse for them. So, limit your alcohol intake if you want to keep your liver health in check.
Also Read: Your liver guards you against toxins, now it’s your turn to care for it
3. Eat healthy
Diet plays a big role when it comes to your liver health! Most vegetables and whole fruits contain fibre, which helps reduce liver fat. Eat a diet rich in healthy fats, antioxidants, and complex carbohydrates. You should also choose foods that are rich in fats like fish, flaxseeds, olives, nuts and avocados.
4. Exercise is a must
You should never underestimate the impact of daily exercise! One of the biggest benefits of exercise is that it balances your system from the inside out. As per the Centers for Disease Prevention and Control (CDC), an adult should get at least 150 minutes of moderate to intense physical activity per week. Whether it’s a long brisk walk in a park or doing high intensity workout at the gym, it’s time for you to get moving!
5. Avoid fatty foods
Did you know excess calories in your system can up the risk of developing fatty liver? In simple words, when your liver is unable to break down fats the way it should, too much fat gets accumulated in the liver. And eating fatty foods makes it even more difficult for your liver to do its job. For those who already have a fatty liver, it is even worse as eating too much fat will lead to inflammation or scarring.
6. Don’t forget to eat more protein
Eating sufficient protein not only helps you lose weight but also helps you heal faster. A German study published in the journal Liver International found that eating a high-protein diet can help reduce liver fat. So, it is vital for you to include protein-rich foods in your diet such as fish, seafood, low-fat milk, cheese, yoghurt, eggs, beans, etc.
If you not able to manage your liver health with these tips, check with your doctor to avoid complications!