Fatty liver (otherwise known as hepatic steatosis) is a medical condition very commonly seen in recent times. Fatty liver is a condition caused as a result of excessive fat storage in the liver. It can either be alcoholic or non alcoholic. Alcoholic fatty liver as the name suggests is caused due to excessive consumption of alcohol. Non-alcoholic fatty liver is multifactorial and can result from conditions such as chronic diabetes, high cholesterol, and obesity.
Reversal of fatty liver is crucial as the liver serves many important functions to maintain body immunity and metabolism. Maintaining a healthy liver is imperative for overall well being. If left untreated, fatty liver can lead to liver cirrhosis and other serious complications.
Given below are some healthy ways to manage or reverse fatty liver effectively.
Watch what you eat - A healthy, balanced, and nutritious meal is essential in the management of fatty liver. Inclusion of proper diet patterns such as Mediterranean diet and including plant-based food sources rich in fibers and antioxidants such as apples, oranges, dates, melons, berries, leafy greens, sweet potatoes, and cucumbers, can improve the fatty liver symptoms and also help lower your liver fat.
Avoid junk foods and processed foods - Consumption of junk foods and processed food (fast food) is an established risk factor for central obesity and high levels of bad or LDL cholesterols both of which are the major causes for fat accumulation in the liver. Hence, it is important to avoid such foods.
Avoid sugary foods - Avoid consuming food with added sugars that are high on fructose content such as processed yogurts, sweetened cereals, baked items, icecreams, soft drinks, and energy drinks. These foods cause liver inflammation and also worsen the symptoms of fatty liver.
Avoid alcohol - As discussed above alcoholic fatty liver is caused by excessive consumption of alcohol, cutting down on alcohol or avoiding alcohol consumption is the best way to prevent fatty liver.
Maintain adequate hydration - One of the simplest and highly effective ways to keep your liver healthy is drinking plenty of water throughout the day (2-3 liters per day) to avoid dehydration. Dehydration disrupts the body's electrolyte balance such as sodium and potassium and can lead to the accumulation of fat in the liver. Moreover, water is a natural cleanser and has the capacity to flush out toxins and fat from the liver. Drinking plenty of water will act as a natural cleanser, eliminating fat and toxins and improving blood flow.
Consume antioxidant rich teas - Consume teas such as green tea and herbal teas once or twice daily. These teas are rich in antioxidants such as catechins and flavonoids, which promote liver function. These teas also help in decreasing cholesterol levels and thereby reduce fat build-up in the liver.
Include spices - Find ways to include spices such as cinnamon, turmeric, ginger, etc in your diet. These spices have excellent medicinal properties. They help reduce inflammation, balance sugar levels, build immunity, and boost metabolism.
A word of caution - People who are overweight or obese and those who have central obesity (excessive abdomen fat) are at greater risk of developing fatty liver. Weight management and lifestyle modification are highly recommended in such people.
Take home message - With proper diet and lifestyle modification you can improve your liver functions and its ability to detox. The results may not be visible immediately, but positive changes can be noticed with consistency. Making healthy choices now can help you stay healthy in the long run.
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