According to a modeling study, nonalcoholic fatty liver disease (NAFLD) will escalate approximately 20% by 2030. Doctors across Canada say there is a rapid escalation of nonalcoholic fatty liver disease even amid coronavirus pandemic.
Did you know people live for years with nonalcoholic fatty liver disease without even knowing they have it? It is not until it aggravates that they find out they are suffering from this ailment.
This silent killer often goes undetected, since there are no obvious signs. Fatty liver disease symptoms include increased insulin and triglyceride levels, weakness and fatigue, high liver enzymes, and slight pain in the center or right abdominal region.
Causes of Fatty Liver
One of the major culprits for NAFLD is an unhealthy diet laden with sugary sodas, doughnuts, cakes, and desserts. High fructose levels are a culprit of liver fat among both children and adults.
Refined carbohydrates can also trigger this ailment as it increases liver fat storage, especially among insulin-resistant and overweight individuals. Carbs include refined grains and sugars that do not contain nutrients, fiber, or bran. These include pasta, white flour, pizza dough, white rice, white bread, pastries, cereals, and desserts. Some other foods to avoid include fried foods, salty meals, and red meat.
Obesity can also trigger low-grade inflammation which can cause liver fat storage and lead to the development of NAFLD. Even if you do not weigh much, you can develop this ailment if you have excess visceral fat.
Individuals who suffer from high insulin levels, insulin resistance or complain of gut bacteria are also prone to developing liver fat storage.
How to Heal Liver Damage Naturally?
Fortunately, there are numerous ways of preventing and reversing fatty liver disease. Continue reading to discover how to make your liver healthy again with lifestyle changes you can adopt for a better quality of life.
Best Exercise for Liver Detox
Since obesity is one of the factors contributing to the onset of this disease, weight management will help lower the probability of developing it. Regular exercise is the key to maintaining a healthy liver. Even as little as 30 minutes of exercise five times a week is enough to keep you in good shape.
Try some cardio exercises that raise heart rate, such as jogging, Zumba, and brisk walking. If you can incorporate weight training exercises that are even better as they help melt away calories much faster.
You can also try yoga poses from the comfort of your home or go for a swim. Even dancing is excellent for burning fat. The bottom line is, do anything to keep your body moving so you sweat a lot and shed unwanted pounds.
Fatty Liver Disease Diet
To get the maximum results out of your workout, it is best to pair it with a healthy diet. If you continue chowing on unhealthy treats you will not see many results. Experts say liver fat in individuals suffering from NAFLD is experienced due to dietary fat. That sounds like the perfect excuse to eat a healthy diet for reducing a fatty liver.
Try including more greens on your plate. Broccoli, Brussel sprouts, spinach, and kale have high nutrition value, taste incredible, and can help aid weight loss. Enjoy tofu in salads and other meals. This soy protein is low in fat, high in protein, and can effectively reduce fat buildup within the liver.
Add omega-3 fatty acids to your diet, by eating fish and walnuts. Not only does omega-3 reduce inflammation and liver fat levels, but it is also great for staying fit. Another yummy food to enjoy is avocado, it helps weight management and is rich in fiber. Try simple avocado toast, avocado salad recipes, or easy avocado dinner recipes. The more recipes you try, the more variety you will have and chances of you sticking to a healthy diet will improve drastically.
For breakfast, you can try oatmeal. It is high in energy, fiber, and excellent for staying lean. We know it is not easy to eliminate pizza or pasta cravings. Therefore, we recommend you try healthy alternatives to these unhealthy treats. So, the next time you crave pizza, try a low-carb pizza instead. Make pasta at home with shirataki noodles, have brown rice and brown bread.
These simple alternatives can make a world of a difference. Sure you will fall back into bad habits now and then, but if you keep up with a healthy diet for a long time, eventually you will stick to it.
How Does Alcohol Damage the Liver?
Regardless of whether or not you are at risk of developing NAFLD, you should limit drinking as it can trigger the buildup of fat in the liver. However, if you are at risk of developing this ailment, then it is advised to avoid it altogether or keep the quantity to a minimum. It is best to have no more than two drinks for men and one for women.
Does Smoking Affect Liver Enzymes?
Smoking is another bad habit you should cut out of your life. No matter if you smoke a couple of cigarettes or are a chain smoker puffing entire packets in one day, it will put a strain on your liver, lungs and deteriorate your health in the long run.
What Drugs Cause Liver Damage?
If you are predisposed to developing fatty liver, be sure to avoid over-the-counter medications which can put even more strain on your liver, such as acetaminophen. Always follow dosage instructions, as overdose of medicines can be detrimental to health.
Try Supplements Good for Liver
Liver health supplements can help to recover liver health. Talk to your doctor before taking over-the-counter best liver supplement, Herbion Liver Support Supplements. Made with Milk Thistle, a natural liver detoxifier, these capsules help fortify liver health, improve performance, and protect it from damaging any further. These capsules also treat loss of appetite and sluggish liver.
Buy Natural Supplements
The nut-free and non-sedative formula of Herbion Supplements good for the liver should be taken as one capsule thrice daily. Head over to Walmart or Amazon to get doorstep delivery from the comfort of your home, across Canada.