One of the most common liver disorders is fatty liver disease, which is characterised by the accumulation of fat in liver cells. This condition can lead to serious health issues if left unchecked. Moreover, the liver heals naturally once damaged. There are no medicinal treatments that can heal your liver, just manage its symptoms. So diseases like fatty liver are also hard to treat.
The good news is that fatty liver disease is often reversible, especially in its early stages. By making simple yet effective lifestyle changes, you can improve liver health and even reverse fatty liver. Here are some easy steps to help you on your journey to a healthier liver:
Eat a Healthy Diet
Switch to a diet rich in fruits, vegetables, whole grains, and lean proteins. Avoid sugary beverages, fried foods, and excessive amounts of red meat. Focus on foods that promote liver health. American Liver Foundation listed leafy greens, berries, nuts, fatty fish (like salmon and sardines), and foods high in antioxidants.
Limit Alcohol Consumption
One of the most common risk factors for fatty liver disease is alcohol, according to the National Health Service. Alcohol can contribute to fatty liver disease and worsen its effects. Limit your alcohol intake or, ideally, eliminate it for a period to give your liver a chance to heal.
Maintain a Healthy Weight
Being overweight or obese is a significant risk factor for fatty liver disease. Aim to achieve and maintain a healthy weight through a combination of diet and regular exercise. Losing even a small amount of weight can have a positive impact on liver health.
Exercise Regularly
Engage in regular physical activity, such as brisk walking, jogging, cycling, or swimming, for at least 30 minutes a day, most days of the week. Exercise helps burn excess fat and improves overall metabolic function, benefiting your liver and entire body.
Stay Hydrated
Drink plenty of water throughout the day to help flush toxins from your body and support liver function. Avoid excessive consumption of sugary drinks and opt for water, herbal teas, or infused water with fresh fruits or herbs.
Also Read: Suffering From Swollen Chest Or Breasts? It Could Be A Sign Of Fatty Liver Disease
Reduce Sugar Intake
High sugar intake can contribute to liver fat accumulation. Cut back on added sugars in your diet, including those found in processed foods, sweets, and sugary beverages. Opt for natural sweeteners like honey or stevia when needed.
Manage Stress
Chronic stress can impact liver health. Practice stress-reducing techniques such as meditation, deep breathing exercises, yoga, or spending time in nature. Getting adequate sleep is also crucial for overall well-being and liver function. According to the Endocrine Society, poor sleep habits also contribute to liver disease.
Avoid Smoking and Environmental Toxins
Smoking and exposure to environmental toxins can harm liver function and contribute to liver disease. Quit smoking if you're a smoker and minimise exposure to pollutants and chemicals whenever possible.
Also Read: Are Egg Yolks Safe For People With Fatty Liver Disease? Here’s The Breakdown
If you suspect you have fatty liver disease or if you're making significant lifestyle changes to improve liver health, consult your healthcare provider. They can perform tests, provide guidance on dietary changes, and monitor your progress. Reversing fatty liver naturally is achievable with dedication to a healthy lifestyle. By adopting these easy steps, you can support your liver's ability to heal and function optimally. Remember, consistency is key, and small changes can lead to significant improvements in liver health over time.