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Fatty liver disease is becoming more common, affecting around 25% of the public globally. It links to obesity, type 2 diabetes, and other disorders considered by controlled resistance. Also, if fatty liver is not handle, it can develop into more severe liver disease and other health problems.
Fatty Liver Diet
Therefore, the non-profit organization, AARP, explained how to follow a diet that helps combat this condition:
- The ideal diet is the Mediterranean: due to the unsaturated fats it contains and its components rich in omega-3, it is highly endorsed by those who suffer from fatty liver. Within this diet, red meat and alcoholic beverages should avoid.
- Enjoy coffee: various studies affirm that coffee consumption can reduce the fats contained in the liver. In addition, the product can work as a protector in this organ, separating it from inflammation and oxidative stress.
- Maintain adequate levels of vitamin D: deficiency of this nutrient can cause fatty liver. It is possible to find this vitamin in salmon, tuna and cheese.
- Avoid eating food between meals: to reduce the symptoms of this condition, it is advisable to drink chamomile tea or water.
- Put aside sugary drinks: “Soft drinks, juices, and cocktails should be off your menu. Remember that foods and drinks rich in fructose and sucrose favour the synthesis of triglycerides in your liver”, explains AARP.
- Include foods rich in vitamin C: papaya, kiwi, pineapple, and broccoli are some foods that those who may suffer from fatty liver should add to the diet because they contain a large number of vitamin C.
What Causes Fatty Liver?
Some aspects can cause or pay to developing fatty liver:
Obesity: Obesity, in general, causes low-grade inflammation that can promote the accumulation of fat in the liver. It estimates that 30% to 90% of overweight adults have NAFLD, and the condition is increasing in children due to the obesity epidemic.
Excess abdominal fat: People of average weight can develop fatty liver if they have “visceral obesity”, meaning they have a lot of fat around the waist.
Insulin resistance: Insulin r is not related to alcohol consumption and is dividedccumuln into the liver in people with type 2 diabetes and metabolic syndrome.
High intake of refined carbohydrates: Frequent intake of refined carbohydrates promotes fat accumulation in the liver, especially when consumed in high amounts by overweight or insulin-resistant people.
Consumption of sugary drinks: Sugary drinks such as sodas and energy drinks are high in fructose, which causes fat accumulation in the liver in children and adults.
Poor gut health: Recent research advises that having an imbalance in gut bacteria, impaired gut barrier function (“leaky gut”), or another health problem in this area may contribute to NAFLD.
Fatty Liver Symptoms
Many patients with fatty liver are unaware of this disease because there are no overwhelming symptoms. However, as it evolves, some annoyances are triggered that allow it to identify. The most commons are:
- Mild or moderate pain in the upper right part of the abdomen.
- Yellow skin and eyes (jaundice).
- Loss of appetite and weight loss.
- Feeling of heaviness and gas after eating.
- Nausea and dizziness.
- Weakness and chronic tiredness.
- Concentration problems.
- Liver enlargement.
- Dilated blood vessels.
Types of Fatty Liver
There are two types of fatty liver, rendering to the library:
Non-alcoholic fatty liver disease: it is not related to alcohol consumption and divides into simple fatty liver and non-alcoholic fatty liver disease. In both, there is inflammation and cell damage.
Alcoholic fatty liver disease: also called alcoholic hepatic steatosis, is related to the consumption of alcoholic beverages. “The liver breakdowns down most of the alcohol you drink so that it eliminates from the body. But the breakdown process can create harmful substances.”
Likewise, to keep the liver healthy, you must have a balanced lifestyle that involves physical activity and a healthy diet.
Exercises that can help you reduce fat in the liver
Physical activity can be an effective way to decrease fat in the liver.
Studies have shown that exercising or resistance training several times a week can significantly reduce the amount of fat stored in liver cells, whether or not you lose weight.
In a four-week study, 18 obese adults with NAFLD who exercised 30 to 60 minutes five days a week experienced a 10% decrease in liver fat, even when their body weight remained stable.
High-intensity interval training (HIIT) has also reduced liver fat.
In a study of 28 people with type 2 diabetes, performing HIIT for 12 weeks resulted in an impressive 39% reduction in liver fat.
However, even low-intensity exercise can be effective in reducing liver fat. According to a large Italian study, the amount of activity you get is more important.
In that study, 22 people with diabetes who exercised twice a week for 12 months had similar reductions in liver fat and abdominal fat. Regardless of whether the activity intensity was low to moderate or moderate to high.
Since exercise is essential to reduce liver fat, the best strategy is to choose the one you like and can do. Vitamin C.
Fatty liver occurs when a lot of fat accumulates in the organ. It is revocable early but sometimes progresses to advanced liver disease.