The liver is the largest gland and second largest organ of the human body. It weighs about 1.3 to 1.6 kg for adults, and is reddish-brown. The liver performs numerous metabolic functions such as filtering the toxins or chemicals from the body, which are disposed of as bile, and expelled in the form of stool or urine. The liver also detoxifies various metabolites, synthesizes proteins and produces biochemicals necessary for digestion, and growth.
Fats are stored in different parts of the body mainly for energy and insulation. The liver partially consists of fat. However, when the fat content in the liver gets too high, it may be a sign of fatty liver disease. There are 2 kinds of fatty liver disease which are the alcoholic and non-alcoholic fatty liver disease. Just as the name implies, it could be either as a result of excess intake of alcohol or other unhealthy habits. Fatty liver disease damages the liver, stopping it from eliminating toxins and producing bile for the digestive system. If the liver cannot function properly, it cannot perform these tasks effectively. This puts a person at a high risk of developing severe health complications. Below are some tips on how to maintain a healthy liver or improve your ailment.
Health Tips For Fatty Liver Disease
Both alcoholic and non-alcoholic fatty liver diseases can be prevented. It basically involves healthy lifestyle choices. Here are some health tips for fatty liver disease prevention and treatment.
1. Maintain a healthy diet
Our diet plays a huge role in the regulating of our body system. Meals with high calorie content should not be taken in excess, rather focus on taking lots of fruits and vegetable. For example, high fiber plants like legumes and whole grains, very little added sugar, salt, refined carbohydrates, and saturated fat.
In a nutshell.
Foods That Prevent Fatty Liver:
- Avocado
- Low-fat dairy products
- Green leafy vegetables
- Olive oil
- Sunflower seeds
- Garlic
- Healthy nuts, e.g. walnuts, tigernuts and cashew nuts.
- Green tea
- Water.
Fatty Liver Foods to Avoid:
- Saturated fats
- Full-fat cheese
- Packaged snacks
- Yogurt (except low-fat)
- French fries and burgers
- Red meat
- Baked foods
- Alcohol
- Sugary foods like candy, regular soda, ice-cream.
- Other foods added sugars including high-fructose corn syrup.
2. Avoid unnecessary weight gain
If you’re obese or even somewhat overweight, the risk of having a fatty liver is really high, which can lead to non-alcoholic fatty liver disease (NAFLD), one of the fastest-growing forms of liver disease. So it is essential to avoid gaining so much weight so as to reduce liver fat. You can maintain a healthy weight by eating healthy, and exercising.
3. Exercise constantly
No doubt that keeping physically fit comes with a lot of healthy benefits. When you exercise consistently, it helps to burn down body fat, triglycerides for fuel and can also reduce liver fat. Medical studies have shown that exercise helps to boost fatty acid oxidation, which decreases fatty acid synthesis. It also prevents mitochondrial and hepatocellular damage. Basically, physical exercise is a proven to improve fatty liver disease.
You should dedicate a few minutes daily to engage in physical exercise. There are some simple exercises you can do everyday at home.
4. Increase your fluid intake
Regular intake of clean water helps to flush out toxins in the body and leave you refreshed. Other fluids that could really help are milk, coffee, tea, etc. The liver is particularly affected when the body is dehydrated. Drinking a large amount of water is vital for the liver’s detoxification. Regular fluid intake removes the toxins and flushes the liver tissues.
That said, alcohol intake is not advisable in fatty liver disease. Drinking large amounts of alcohol, even if it is for just a few days, can lead to a build-up of fats in the liver. So take healthy fluids and boost your liver’s health.
5. Avoid certain medications
There are certain medications that have been said to induce non-alcoholic fatty liver disease. Medications such as corticosteroids, antidepressants, antipsychotic drugs, and tamoxifen. Although it is unclear if these drugs are what directly causes the fatty liver disease or as a result of the weight gain triggered by these medications. Also, Amiodarone and methotrexate can cause fatty liver disease.
Bottom Line
Just like certain things improve our liver functions, there are also certain things that damage them. It is particularly important to drink responsibly or avoid alcohol totally if you are dealing with this issue. Other things to avoid are excess intake of sugar, salt, red meat, fried foods, and refined grains. These health tips for fatty liver will help you prevent and treat it.
