A healthy liver is essential for good digestive health, improved immunity and metabolism. As the second largest organ in the body, the liver has many functions to carry out. Thus, its good health is imperative. Fatty liver is a medical ailment becoming largely common in today’s generation.
According to the National Health Portal of India (NHPI), 9-32% of the population suffers from Non-Alcoholic Fatty Liver Diseases (NAFLD). However, when the liver fat exceeds 5 -10%, it will lead to serious health concerns.
The following are some best and most natural ways to combat the condition.
Fatty Liver – An Overview
Hepatic steatosis, more commonly known as fatty liver, is a condition that occurs when there is an excess amount of fat stored in the liver. There are two main types of fatty liver- alcoholic and non-alcoholic.
Read more: Fatty Liver – Diet Plan, Symptoms & How to Reduce
Alcoholic fatty liver develops due to excess consumption of alcohol, while NAFLD results from obesity, diabetes, and high cholesterol. If left untreated, fatty liver can lead to liver scarring or cirrhosis. Hence, it is essential to take certain precautions to protect your liver.
Ways to Manage Fatty Liver Effectively
Many natural strategies can effectively treat fatty liver and speed up your recovery. Here are some tips to help you reduce the effects of the condition.
Drink Plenty of Water
Water plays a vital role in one’s health. If you want to prevent or combat fatty liver, it is essential to stay hydrated. Dehydration causes an imbalance between electrolytes such as sodium and potassium and nutrients.
It can lead to the accumulation of fat in the liver. Drinking plenty of water will act as a natural cleanser, eliminating fat and toxins and improving blood flow.
Have a Nutritious Meal
Diet plays an essential role in the management of fatty liver. A proper diet pattern, like the Mediterranean diet, will help you lower liver fat and impact weight loss.
The Mediterranean diet helps lower cholesterol levels, manage blood pressure and control diabetes. Furthermore, plant-based food sources, such as apples, oranges, dates, melons, berries, leafy greens, sweet potatoes, and cucumbers, can improve the symptoms. For instance, eating papaya will prevent the deposition of dietary fat in the liver.
Green tea is good for the liver because it contains catechins, which promote liver function. Additionally, green tea can prevent the build-up of fat in the liver by decreasing the cholesterol level. Finally, drinking 2 cups of green tea daily will detoxify other body parts.
Read more: Does Green Tea Aid in Weight Loss?
Turmeric can help improve digestion and prevent fat accumulation in the body. In addition, its rich antioxidant properties make it suitable for maintaining a healthy liver. Adding a teaspoon of turmeric to a glass of milk can help achieve these benefits.
Studies show that exercise is the key to keeping fit and is an effective remedy to help with a liver condition. Limiting a sedentary lifestyle and getting involved in physical activities will prevent the onset of fatty liver and other health complications. For instance, doing some simple walking and other light exercises daily will assist you in easily recovering from the condition.
Limit Sugar Intake
Individuals with fatty liver problems should avoid consuming foods with high fructose or added sugar content, as these can worsen the symptoms of the condition by promoting fat deposition and liver inflammation.
Common examples of such foods include candy, cakes, cookies, energy drinks, ice creams, sports or soft drinks, sugary cereals and processed yoghurts.
Avoid Junk and Processed Foods
The excessive consumption of fast food is the primary reason for fat accumulation in the liver. In addition, they enhance bad or LDL cholesterol, which is harmful to your health. Therefore, you should avoid certain foods like red meat and full-fat dairy products to prevent further deterioration.
You may have to wait a few weeks to see a reduction in the fat buildup in your liver by eating a healthy diet with fresh fruits and vegetables, but it is a healthy and natural way to achieve the same.
The HealthifyMe Note
People who are obese or have excessive abdomen fat are more likely to develop fatty liver. A nutritious and balanced diet with whole grains, healthy fats, and veggies will aid in weight management. Lowering the overall body fat can also reverse the progressively worsening symptoms of liver health.
If you have fatty liver disease, it’s essential to make lifestyle changes to help your liver function better. Eating a healthy diet and exercising regularly can help improve your liver’s ability to detox your body, reducing your risk of developing other health problems.
Making smart food choices now can help you stay healthy in the future.