7 Easy Steps to Reverse Fatty Liver
Having a fatty liver is a serious condition that can lead to various health complications if left untreated. Excess body fat, especially around the waistline, is closely linked to liver fat accumulation. Certain medications in your daily intake, such as corticosteroids or some types of pain relievers, can worsen fatty liver disease. Luckily, there are several steps to reverse fatty liver and improve your overall liver health.
Fatty liver, also known as hepatic steatosis, is a condition where excess fat accumulates in the liver. It is often associated with obesity, insulin resistance and excessive alcohol consumption. If left untreated, fatty liver can progress to more serious conditions like cirrhosis or liver failure. However, the good news is that fatty liver can be reversed through lifestyle changes and adopting healthy habits. Focus on creating a calorie deficit by consuming fewer calories than you burn through a combination of diet and exercise.
As we already know that engaging in regular physical activity, healthy diet, healthy weight and alcohol avoidance reduces liver fat. Other than these following are 7 easy steps to reverse fatty liver naturally:
Include liver-boosting foods and supplements
Certain foods are known to support liver health. Incorporate foods like leafy greens, cruciferous vegetables (broccoli, cauliflower), garlic, turmeric, green tea and fatty fish (salmon, mackerel) into your diet. Include plenty of fruits, vegetables, lean proteins and whole grains in your diet. Avoid foods high in trans fats and limit your intake of red meat and processed foods. Certain medicines provides liver detoxification and liver regeneration, like Silymarin and Livroz. Silymarin is known for its hepatoprotective properties, means it helps to protect liver cells from damage. Silymarin strengthens the outer membrane of liver cells, preventing toxins from entering and causing harm. It stimulates the production of new liver cells, aiding in the liver regeneration process.
Limit carbohydrate intake
High carbohydrate consumption contribute to fatty liver. To reverse this condition, it’s important to limit your intake of refined carbohydrates such as white bread, pasta and sugary snacks. Instead, opt for complex carbohydrates like brown rice, quinoa and sweet potatoes.
Manage stress
Chronic stress can impact liver health. Stress induces overeating into obesity, diabetes and high cholesterol levels. Practice stress management techniques such as meditation, yoga, deep breathing exercises, or engaging in hobbies that help you relax.
Reduce added sugar intake
Added sugars, especially high fructose corn syrup, can significantly contribute to fatty liver. They are found in various processed foods and sugary beverages. Minimizing your intake of added sugars can help reduce fat accumulation in the liver. Opt for natural sweeteners like stevia or honey instead. Replace sugary beverages with water or herbal tea.
Control portion sizes
Controlling portion sizes is essential for maintaining a healthy weight and reversing fatty liver. Be mindful of your portion sizes and listen to your body’s hunger and fullness cues. Instead of eating large portions, use smaller plates and practice portion control to maintain a healthy weight. Practice mindful eating techniques, such as chewing slowly and savoring each bite, to prevent overeating.
Get sufficient sleep
Quality sleep plays a vital role in maintaining overall health, including liver health. Lack of sleep can lead to insulin resistance and weight gain, which can worsen fatty liver. Aim for 7-9 hours of uninterrupted sleep each night and establish a regular sleep routine.
Control your cholesterol levels
Elevated cholesterol levels can also contribute to the development of fatty liver. Make sure to have your cholesterol levels checked regularly and follow a heart-healthy diet to keep them in check. Include foods rich in omega-3 fatty acids, such as salmon, mackerel, and flaxseeds, which can help reduce inflammation and improve liver health.
Remember, steps to reverse fatty liver takes time and commitment. It’s important to be patient and consistent with these steps. If you have any concerns or questions, it’s always best to consult with a doctor who can provide personalized advice based on your specific situation.