Burgers, French fries, donuts, beer, soft drinks- you know you have to stop eating these now if you have a fatty liver. Also known as Steatohepatitis, occurs when fat accumulates in your liver. Usually, the liver does not have any fat deposits. But when it does, it gives rise to many troubles. Here’s how to restore fatty liver.
Fatty liver is one of the leading causes of liver disease.
1 out of 10 people in India has a fatty liver.
In the past ten years, its prevalence has risen from 22% to 35% among metropolitan.
It is more prevalent in overweight and obese individuals.
Half of the Indian patients have full-blown metabolic disorders.
It is reversible.
It is preventable.
It is curable.
Here are, not one, but 11 ways to reverse a fatty liver. Read out.
Ways to Restore Fatty Liver
1. Avoid these foods
There are a number of foods which you should avoid if you are dealing with fatty liver.
Deep Fried Foods – They are high in fat and calorie content and they contribute to the increased fat content in your liver.
Red Meat – Beef and meat are rich in fat which directly gets accumulated in your liver.
Salt – Eating anything more than 1500 milligrams of salt per day can cause water retention in your body. This is also a major cause of fatty liver.
Soft Drinks and Processed foods
2. Add Natural and Ayurvedic foods to your daily Routine
Cleansers are food that removes unwanted fat and toxins (harmful chemicals) from the liver.
Turmeric: India’s favorite herb, used both as condiment and medicine since historic times. Turmeric contains certain compounds. These compounds assist those enzymes which remove toxins and fat from the liver.
Garlic: Garlic contains selenium and allicin which helps in fast detoxification of the liver.
Apple: Pectin of apples helps liver lessen its load of cleansing.
Cold press organic oils: Like olive, flax, hemp, absorbs harmful toxins in the body, lightening the burden of the liver.
Citrus fruits: Loaded with Vitamin C and antioxidants, citrus cleanse the body by removing carcinogens and other harmful toxins.
Walnuts: Walnuts contains arginine, glutathione and omega 3 fatty acids, which removes ammonia from the body, and cleanse the liver.
Beets and Carrot: They contains high amounts of flavonoids, like beta carotene, which improves the functioning of the liver.
Cabbage: It contains detoxifying enzymes.
Leafy Green vegetables: They are highly rich in chlorophyll which soaks out toxin from the blood.
Avocados: It contains glutathione.
3. Have a balanced diet
A balanced diet is very important in case of fatty liver. You must know your portion size, the ample amount of food which doesn’t overfeed or underfeed you. It is very important to remember that over-eating can lead to increased discomfort. Your balanced diet must contain enough food to provide you all the nutrients in required quantities only, it should be rich in proteins and fibers, but should contain a low amount of fat.
Exercise not only keeps you active but healthy as well. It helps you increase your blood circulation which in turn improves liver functioning.
Aerobics – Aerobics is an all body exercise which improves your immune system. It increases the blood circulation in your body so that the liver function also improves and the fat deposits get utilized in some or the other form.
Interval Training – This is the best way to burn fat. This form of exercise has great fat burning capabilities.
Core Exercises – Our Body as 29 core muscles and the core exercises are targeted towards those muscles only. These exercises provide foundation and strength to your body and help you gain a proper balance.
Yoga has been a part of India since ancient times. It was the major form of exercise known by ancient Indian scholars for both body and mind. There are 3 main asanas known to help people suffering from fatty liver.
Kapalbhati Pranayama – This is a breathing technique which is known to boost your liver health. Continuous practice of this technique helps to regulate your liver functions and prevent a variety of liver problems.
Ardha Matsyendrasana – This yoga technique involves putting pressure on the liver so that the liver gets strengthened and in turn performs fully. This is very easy and can be done at any time of the day.
Dhanurasana – This is also known as “Bow Pose” and it works wonders for people who suffer from fatty liver disease. This yoga pose stimulates, strengthens and stretches the liver so that the fat deposits in the liver gets utilized in the form of energy in your body.
6. No Sugars
We are all aware of the many harmful effects of sugar. In the case of the fatty liver also white sugar has been found to harmfully affect the body. It increases the amount of fat build up in the body.
7. Lose Weight
Losing weight in a sustainable way is something which will help you a lot in fatty liver disease. Aim to lose at least half a kilogram every week, till you reach the point where your BMI indicates Healthy Weight’.
8. Put a stop on Alcohol consumption
Alcohol is harmful to the liver in multiple ways. Thus, as soon as you are diagnosed with liver disease, cut down your alcohol intake.
9. Probiotics at your rescue
Probiotics are the new super-foods in the market. They are known to be extremely healthy and important for your overall health and well-being. Probiotics are very important to regulate your bowel syndromes but studies have pointed out that probiotics are equally important when you want to rescue your fatty liver.
Probiotics are very important to regulate your blood sugar level. They also improve the overall liver function by improving your digestion and thus reducing the fat deposits in your body. Probiotics further reduce your stress level so that the hypertension is gradually reduced and your liver is functioning in a super healthy manner.
Probiotics foods can be made at home. If not possible, there are many probiotic supplements available in the market which provides good results.
10. Prebiotics are a must
Prebiotics are non-digestible part of food like garlic, bananas, and onions which act as a food source for probiotics and keep our bowel movement stable. Fibers are also recommended to people suffering from fatty liver. It is smart to take supplements which contains both probiotics and prebiotics for best results.
11. Drink plenty of water
Hydration is key to keep the body happy, healthy and moving. We are 70% water and water is the universal solvent, which dissolves everything in it and removes all the toxins. So it is very important to keep our liver well hydrated in order to detoxify it. Hence you should drink at least 4-5 liters of water per day.