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Fatty liver disease is an overaccumulation of fat in liver cells and is usually connected to lifestyle factors like poor diet, lack of physical activity, and unhealthy habits. Non-alcoholic fatty liver disease (NAFLD) is becoming increasingly common because of the rise in obesity and metabolic syndrome globally. Fatty liver disease, if left untreated, can escalate to more serious conditions such as liver fibrosis, cirrhosis, or even liver cancer.
Addressing lifestyle choices is important to reversing or treating fatty liver, and going for checkups is vital. You can head to Pantai Hospitals for screenings. Main lifestyle adjustments include adopting a balanced diet, increasing physical activity, and keeping a healthy weight. Studies prove that cutting off even 5-10% of body weight can notably decrease liver fat and enhance general liver health (Fernández et al., 2022). These findings highlight how holistic health management is in fighting fatty liver disease.
What are the Types of Healthy Diets for Liver Health
A healthy diet is a foundation of treating fatty liver disease. Some dietary choices can decrease liver fat, lower inflammation, and improve metabolic markers. You can refer to the following dietary recommendations:
Prioritise a Mediterranean Diet
This diet highlights the consumption of fruits, vegetables, whole grains, lean proteins (such as fish and poultry), nuts, and healthy fats like olive oil. Research has proven the effectiveness of a Mediterranean diet in decreasing liver fat and enhancing cardiovascular health.
Control Your Intake of Processed and Sugary Foods
Increased liver fat is associated with high intake of refined carbohydrates, sugary beverages, and trans fats. Natural sugars, fruits, and unrefined grains are good replacements.
Include Anti-inflammatory Foods
Foods such as fatty fish (rich in omega-3 fatty acids), green tea, and walnuts can aid in decreasing liver inflammation.
Moderate Alcohol Consumption
Alcohol causes fat buildup and liver inflammation. People who have fatty liver disease should limit or refrain from drinking alcohol completely.
Ensure Sufficient Hydration
Drinking lots of water boosts general metabolism and liver function.
Increasing Exercise for Liver Health
Liver health is influenced by several factors, and one of the primary focus points is that frequent physical activity is important for decreasing liver fat and enhancing metabolic health. Exercise not only helps in weight management but also boosts insulin sensitivity and decreases liver inflammation. Here are some practical exercise suggestions:
Aerobic Exercises
Activities such as brisk walking, cycling, and swimming can effectively decrease liver fat. Target at least 150 minutes of moderate-intensity aerobic exercise every week, as suggested by the WHO.
Strength Training
Resistance exercises, like weightlifting or bodyweight workouts, can enhance muscle mass and metabolic health, further boosting liver health.
Include Everyday Movement
Easy lifestyle modifications, like taking the stairs instead of the elevator or including short walks during breaks, can lead to an active lifestyle.
Set Realistic Goals
Set achievable targets at first and then progressively increase the duration and intensity of exercise. The secret to long-term benefits is consistency.
Resolving Underlying Medical Issues and Behavioural Shifts
Beyond just diet and exercise, managing fatty liver disease (NAFLD) also requires addressing any underlying health issues and embracing healthier habits. Many people with NAFLD often struggle with conditions like diabetes, high blood pressure, or high cholesterol. Working closely with healthcare professionals ensures a complete treatment plan.
Behavioural shifts, like stress management and improved sleep hygiene, are also crucial in liver health. Long-term stress and poor sleep patterns can negatively affect metabolism and worsen fat buildup in the liver. Techniques like mindfulness meditation, yoga, and cognitive-behavioral therapy (CBT) have been revealed to decrease stress and boost healthier behaviours.
Quitting smoking is another key step, as smoking has been linked to increased oxidative stress and liver inflammation. Attending frequent health check-ups and screenings can help monitor liver function and identify initial signs of progression, enabling early intervention.
Schedule an Appointment at Pantai Hospitals
Fatty liver disease is a severe condition, but it can usually be managed or even reversed with the correct lifestyle adjustments. By prioritising a healthy diet, including frequent physical activity, addressing underlying health conditions, and embracing positive behavioural shifts, individuals can notably enhance their liver health and general quality of life.
If you’re worried about fatty liver disease or wish to embark on a journey towards better liver health, Pantai Hospitals is here to support you. Our team of professional specialists offers personalised care and advanced diagnostic services to help you achieve peak liver health. Don’t wait; schedule an appointment with us today and take the first step toward a healthier, happier you. You may book an appointment via our website or download the MyHealth360 application from Google Play Store or Apple App Store.
Pantai Hospitals have been accredited by the Malaysian Society for Quality in Health (MSQH) for its commitment to patient safety and service quality.
