5 Ways to Deal With Fatty Liver Disease Without Drugs
5 Ways to Deal With Fatty Liver Disease Without Drugs – The body stores fat in various parts of the body for energy and isolation. One of them is in the liver or liver. However, if the fat content in the liver is too high, this could be a sign of fatty liver disease.
Fatty liver disease can damage the liver, prevent the liver from removing toxins and produce bile for the digestive system. When the liver can’t function effectively, it puts a person at risk of developing other problems throughout their body.
Unlike other diseases that are generally treated with drugs or surgery, fatty liver disease is generally treated with changes in lifestyle. Here are some ways to deal with fatty liver disease without drugs!
1. Lose weight and do not overeat for individuals who are overweight or obese
Losing weight is the best way to restore fatty liver for overweight individuals.
Weight loss has been shown to support liver fat loss in adults with non-alcoholic fatty liver disease (NAFLD), whether weight loss is achieved by making dietary changes alone or by a combination of weight loss surgery or exercise .
In a three-month study of overweight adults reported in the journal Clinics and Research in Hepatology and Gastroenterology, it was found that reducing calorie intake by 500 calories per day led to an average weight loss of 8 percent, and decreased the fatty liver score.
2. Consistent exercise
The tremendous benefits of exercise for health have been proven. Apparently, exercise can also be an effective way to reduce fatty liver disease.
A four-week study involving 18 obese adults with NAFLD who exercised for 30-60 minutes five days per week experienced a 10 percent reduction in liver fat, even though their body weight remained stable. The study is reported in the journal Hepatology.
3. Cut back on carbohydrates, especially refined carbohydrates
It turns out that most liver fat comes from fatty acids in the blood, and about 26 percent of liver fat is formed in a process called de novo lipogenesis (DNL). During the occurrence of DNL,
converted to fat, where DNL can increase with increased consumption of fructose-rich foods and drinks.
In a study published in the American Journal of Clinical Nutrition, obese adults who ate a diet high in calories and refined carbohydrates for three weeks had an average increase of 27 percent in liver fat, even though their body weight increased by only 2 percent.
In contrast, research in the journal Digestive Diseases and Sciences shows that eating a diet low in refined carbohydrates can help reverse NAFLD.
4. Consumption of foods that promote lowering liver fat
There are certain foods and drinks that may be beneficial for fatty liver, so they are good for consumption:
- Monounsaturated fats: consumption of foods high in monounsaturated fatty acids, such as olive oil, avocados, and nuts can increase liver fat loss;
- Whey protein: whey protein can reduce liver fat. Additionally, it can help reduce liver enzyme levels and provide other benefits in people with advanced liver disease.
- Green tea: antioxidants in green tea called catechins help reduce liver fat and inflammation in people with NAFLD.
- Soluble fiber: intake of soluble fiber can help reduce liver fat, lower liver enzyme levels, and improve insulin sensitivity.
5. Avoid certain foods
As important as adding healthy foods to your diet, avoiding or limiting the intake of certain foods is also important to prevent or reduce fatty liver.
- Sugar: non-natural sugars contribute to high blood sugar levels and can increase fat in the liver;
- Sugar: non-natural sugars contribute to high blood sugar levels and can increase fat in the liver;
- Refined grains: Refined, refined grains in white bread, white pasta, and white rice have lost you fiber, which can raise blood sugar when the body breaks it down;
- Fried or too salty foods: Fried or salty foods increase your calorie intake and your risk of gaining weight. Obesity is a common cause of fatty liver disease;
- Meat: Meat is generally high in saturated fat. Saturated fat itself can increase the amount of fat that accumulates around the organs, including the liver.
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