Reverse Your Fatty Liver
A fatty liver does not happen overnight. It can take years of bad eating habits and an unhealthy lifestyle before it can have an adverse effect on one’s liver. Research has shown that the liver can function despite 90% of the parts being damaged. Therefore, someone who may be suffering from fatty liver disease may not feel any pain outright.
5 ways to reverse your fatty liver
If you are passionate about preventing or reversing your fatty liver, here are five steps that you can take starting today.
1. Healthy and Balanced Diet
A fatty liver is also a common problem for people who are overweight and obese especially those who carry a lot of fat around their waistline.
Eating and nutritious and balanced diet is a great way to reverse your fatty liver.
Cut down on foods that are high in refined sugar. Instead, indulge in a wide variety of fruit and vegetables, whole grains, and legumes. More specifically, bitter vegetables like kale, spinach, mustard greens, and collard greens help heal a fatty liver. Opt for meat that has lower saturated fat like fish.
Similarly, avoid eating foods that are high in refined sugar like candies, chocolates, and cakes. Check out the Fatty Liver Diary for helpful tips on how to choose the right food and avoid sugar cravings for a healthy liver.
2. Regular Exercise
Another effective way to reverse your fatty liver is by incorporating regular exercise into your daily routine. Any form of exercise that can burn fat and help improve metabolism will help prevent fatty liver disease.
Start with a few cardio training like running, walking, jump ropes, or even dancing. Sign up for an aerobic workout once in a while to raise your heart rate and start sweating off all the toxins in your body.
3. Less Alcohol Consumption
While alcohol does not directly cause fatty liver, excessive consumption can still induce stress that might worsen your case. If you already have a fatty liver and you’re drinking more than the limit, then you’re exacerbating the risk of getting liver damage which makes it more difficult to reverse.
As an adult, you should know your limit of alcohol intake. It has been recommended that a limit of 12-14 units of alcohol intake a week may be observed. Proper hydration should also be followed.
This means that if you know that you are going to an event where there is alcohol, then you should drink enough water before you leave the house. Make sure that you also stay hydrated when you wake up in the morning.
4. Take Supplements
Taking supplements that are good for your liver is practical if you don’t always have access to natural fruits and vegetables. Some of the nutritional supplements that can heal a fatty liver include curcumin, milk thistle, probiotics, and vitamin C.
Curcumin is present in turmeric which helps boost our immune system and helps with inflammation. Milk thistle contains silymarin which is an antioxidant for fat. It has been proven to block toxins in the liver and can treat both alcoholic and non-alcoholic liver disease.
Probiotics are always helpful when it comes to improving our immune system and digestion. There has also been some research that shows probiotics are integral to preventing fat from accumulating in the liver.
Lastly, vitamin C found in citrus fruits produces an enzyme called glutathione which neutralizes toxins in the liver.
5. Herbs and Spices
Dandelion herb, green tea, and licorice are just a few of the herbs and spices that you can take as a home remedy for your fatty liver.
Dandelion and licorice are known for their anti-inflammatory properties which makes them a powerful liver tonic. Green tea is another easy-to-drink beverage that has a high content of flavonoids responsible for metabolizing in the liver.
When it comes to ways to reverse your fatty liver, it’s all about doing a thorough research and consulting your physician before making any drastic changes.
Once you have the information you need, then you can be on your way to a more healthy you!