Also referred to as ‘Hepatic Steatosis’, fatty liver is a condition characterized by fat build up in the liver. Although small amounts of fat accumulation in liver are normal, excess build-up can be a health problem.
Liver is the second-largest organ in the body. It works towards processing nutrients from food and drinks. The organ filters harmful substances from blood.
Excess fat in liver may lead to liver inflammation that can damage liver and create scarring. In severe cases, scarring may cause liver failure.
Fatty Liver can be categorized into two types:
The condition occurs in someone who consumes a lot of alcohol.
The condition occurs in someone who does not drink alcohol.
Although there are no specific treatments for fatty liver disease, diet and lifestyle changes are known manage the condition well. Here are some ways you can manage fatty liver:
It is important to manage healthy body weight. Did you know losing even around 10% of body weight can help improve major symptoms of fatty liver? Controlling body weight will reduce inflammation. It will also prevent further accumulation of fat in liver. Make sure you go slow with the weight loss process. Add healthy and nutritious food to your daily diet while trying to lose weight.
It is advised to get moderate exercise at least 30 minutes a day. Exercise at least 5 days a week. You can add brisk walk or strength training exercises to daily routine. The idea is to get your body moving and stay active.
The diet focuses on consuming plant-based foods and healthy fats. These foods will help reduce excess accumulation of fat in the liver. Here is a list of foods Mediterranean diet comprises of:
Apples, figs, berries, bananas, oranges, and melons
Cucumbers, leafy greens, broccoli, carrots, peppers, and tomatoes
Peas, pulses, beans, and lentils
Chicken, fish, and eggs
Brown rice, pasta, oats, quinoa, and wheat bread
Whole olives, nuts, olive oil, and avocados
Antioxidants are important for preventing cellular damage. It prevents fat accumulation in the liver. The following foods are rich in antioxidants:
Strictly avoid taking over-the-counter weight loss pills. These are non-prescription medications and may contain toxins and ingredients that can harm liver:
Most people get tempted to follow fad diets to lose weight as these give instant results. However, fad diets are known to make your weight swing up and down aggressively. This may add excessive stress on liver. Any diet that ensures large amounts of weight loss in a short period of time can damage body beyond repair. These diets lack essential nutrients and vitamins. Hence, these are harmful to liver.
Liver cleansing and detox diets are not recommended. Speak to your doctor or dietitian to get tips on healthy diet for losing weight.
If you want to ensure good liver health, add the following vitamins and minerals into your daily diet:
Low levels of vitamin D can make symptoms of fatty liver more severe. This vitamin is readily absorbed by the body under the sun. It can be obtained through artificial sources such as dairy products. You can add low-fat dairy items into your diet.
Non-alcoholic fatty liver disease (NAFLD) may cause depletion of potassium levels in the body. In order to make up for this, you can add natural foods such as fish (salmon, sardines, cod), fresh veggies (sweet potatoes, broccoli, peas), fruits (bananas, kiwi, apricots) and low fat dairy foods (milk and yogurt).
Strictly avoid taking OTC medications, vitamins, or mineral supplements without speaking to a doctor. These medications add stress on damaged liver.
Although it may protect liver from fatty deposits, the results for this research are mixed. It is found in wheat germ and shrimp. Speak to doctor before adding betaine to your diet.
Strictly avoid foods containing excess sugar including cakes, ice cream, full-fat milk, flavored yogurt, soft drinks, and candies.
These are very helpful in reducing fatty liver. Some of the best food sources are flaxseeds, fish oil, and walnuts. You speak to your doctor to prescribe an omega-3 fatty acid supplement to help reduce cholesterol levels in body.
It is advised to quit or limit the intake of alcohol. This is important for preventing further deterioration of the liver.
It is advised to keep medical conditions in check. Some conditions such as diabetes, hypertension, and cholesterol may make fatty liver disease worse. Speak to your doctor if you have diabetes. Focus on controlling your sugar levels. Add low-glycemic index foods into your diet and workout regularly. Do not neglect prescribed medications.
If your cholesterol levels are high, restrict intake of saturated and trans-fats, salty and oily foods.
Also avoid white bread, pasta, and processed foods. Hypertension patients should make efforts towards maintaining blood pressure levels by taking a plant-based diet and active lifestyle.
If you have not considered getting vaccinated against hepatitis A and B. These are viral liver infections which can be contracted from contaminated food and water. It is advised to avoid raw or contaminated seafood or shellfish. Some ways Hepatitis B can be contracted include contaminated blood and needles and sexual contact. In case, you do not wish to get vaccinated against hepatitis B, simply practice safer sex. Speak to your doctor about your options for vaccinations.
Some studies have revealed a link between cigarette smoking and liver cancer. Smoking may even increase toxic effects certain medications may have on the liver.
