Having a fatty liver is a common disease that is suffered in many parts of the world. The liver plays an important role in excreting waste products from our systems. When harm is caused to the liver in the form of fat, it disables the liver from proper functioning. Hence, creating a disruptive environment inside our bodies. Let us read what are the roots behind this problem and how it can be handled.
What causes a fatty liver?
Fatty liver causes are scattered in many criteria but these are mainly attached to fat accumulation.
It involves an excessive amount of fat storage in the body. It is a big health risk and involves low-grade inflammation that gives rise to liver fat storage. This type of obesity was already popular among adults but now it is increasing among children too.
Carrying belly fat itself shows fat accumulation in one’s body. The waist being closely situated to the liver, the fat from the belly also affects the liver.
3.High intake of carbs
Carbs, irrespective of complex or simple, are not easily digested. Carbs take about 16 hours to break down and digest completely. Frequent intake of carbs encourages liver fat storage, especially when we stack our stomachs with more carbs when the previous one has not been fully digested yet.
When someone has high insulin levels, they tend to store more fat in their livers. The situation becomes more severe for people with type 2 diabetes.
5.High sugar intake
Nowadays, the market brought beverages that have a high content of refined sugar in them. Sodas and energy drinks, which are very popular, have a pretty good amount of fructose. Fructose contributes heavy fats to the liver.
Read: How to avoid junk food?
6.Spoilt gut health
Studies say that, when an imbalance occurs between the gut bacteria, it creates problems with the gut barrier function. Being impaired, Gut sometimes fails to prevent the liver from accumulating excessive amounts of fat. This results in a fatty liver.
Some ways to treat fatty liver
Though there are various ways to treat fatty liver, it depends on the health issues of a particular person in which way they should be treated.
- Lose weight
This is one of the most commonly known dietary treatments suggested by doctors. It is sought of a reverse way of treating a fatty liver as here we try to cut down the fat accumulated in the liver.
Loss of weight can be achieved by weight loss surgery or exercises combined with dietary changes. Cutting down calorie intake has shown an effective loss in weight accompanied by a significant decrease in the fat of the liver.
Related: Can my diet help me avoid cancer?
- Say NO to carbs
When carbs such as whole grains are consumed, they release fatty acids upon breaking down. These fatty acids later contribute to a fatty liver. The lever is accumulated by dietary fats.
This process is called De Novo Lipogenesis (DNL), during which excess carbs are converted into fat. The rate of DNL depends on the intake of fructose-rich foods and beverages.
Someone suffering from a fatty liver should reduce carbs intake. This does not mean to cut down entirely, but to take carbs in a balanced diet. Research has shown that when people consumed meals lower in refined carbs, helped them to lose fat. This might be a long-term process, but it has its success rates.
The following will include a set of nutrients and food intakes, that should be consumed by a person with a fatty liver. These edibles should be consumed regularly to see effective results.
Whey protein is available in powdered form as well as it can be obtained by simply curdling the milk. Studies provide information that regular consumption of whey protein has shown significant weight loss in adult women. It also lowers liver enzyme levels and also aids other severe liver diseases too.
Foods that are rich in monounsaturated fats are olive oil, avocado, nut butter, etc. consuming these foods promotes weight loss and ultimately flushes the fat from the liver. The reason behind this is that the fat falls in the good category and is beneficial to our bodies in several other ways.
Green tea contains healthy bioactive compounds and antioxidants, which are called catechins. Catechins help in decreasing liver fat and inflammation. It also flushes out the toxins from the liver making it a healthy organ.
Soluble fiber can be found in oats, barley, apples, and other citrus fruits. It reduces fat content in the liver as well as cuts down blood cholesterol. It also helps in maintaining glucose levels in the blood, hence, preventing the production of excessive fat. It is recommended to consume 10 to 14 grams of soluble fiber regularly.
Doing physical exercises regularly not only keeps them healthy but also promotes weight loss. People who engage themselves in routine workouts are more likely to reduce massive amounts of fat stored in the liver cells.
High-intensity interval training (HIIT) is a strategy for cardiovascular exercise. It involves a period of anaerobic activities. Following this training can be highly effective for losing fat from the liver.
People can also go for a lower intensity workout program that can be followed keeping in mind the liver fat. Whether you opt for higher or lower intensity, make sure to practice those regularly.
Research shows that consuming supplements such as vitamins, herbs helps in reducing liver fat and decrease the risk of getting another liver disease.
It is a herb and is also known as Silybum. It is known for its liver-protecting effects. When combined with vitamin E, it helps in reducing insulin resistance and inflammation.
It is a plant compound which is effective in lowering blood sugar, insulin, and cholesterol level. It is a natural way of reducing liver fat.
Omega-3 fatty acids
This is found mostly in fatty fish and is a long-chain omega-3s EPA and DHA. Eating this has improved liver health in adults as well as children. Fish oil makes dietary changes that reduce liver fat. It is advised to consume 500 to 1000 milligrams per day by children and 2 to 4 grams by adults.
So these are a few easy ways to get rid of a fatty liver. Hope it helped!