Hepatic steatosis, also known as fatty liver disease, is the accumulation of extra fat in liver cells, frequently as a result of unhealthy lifestyle choices. Although the illness is typically linked to elderly folks, sedentary lifestyles, poor eating habits, and an increase in obesity rates are making it more common in young people. Fatty liver disease, a condition where excess fat builds up in the liver, is becoming increasingly common in young people due to poor lifestyle habits.Fatty liver disease might result in more severe side effects including cirrhosis or liver inflammation if it is not treated. Nevertheless, it is reversible with the appropriate strategy.
Here are 5 practical tips to reverse it:
Adopt a healthy diet
Focus on a balanced, low-sugar, and low-carb diet rich in vegetables, lean proteins, whole grains, and healthy fats. Avoid processed foods, sugary drinks, and fried items that contribute to liver fat buildup.
A balanced diet that emphasizes complete foods like fruits, vegetables, lean proteins, and whole grains is crucial for helping to reverse fatty liver. Processed foods, sweetened beverages, and foods high in trans and saturated fats should be avoided since they can exacerbate the buildup of liver fat. Add in foods that are good for the liver, such as berries, leafy greens, and fatty fish that is strong in omega-3 fatty acids.
Exercise regularly
According to Dr. Lovkesh Anand, Associate Director – Gastroenterology, Hepatology & Endoscopy, Max Hospital, Dwarka, “Excess fat, particularly liver fat, can be burned by frequent exercise. Aim for 150 minutes or more a week of moderate aerobic exercise, such as swimming, cycling, or brisk walking. Exercises that increase muscle strength can also assist speed up metabolism and encourage fat loss. Aim for at least 30 minutes of moderate-intensity exercise, like brisk walking, cycling, or swimming, 5 days a week. Physical activity helps burn stored fat in the liver and boosts metabolism.”
Maintain a healthy weight
Gradual weight loss can significantly reduce liver fat. Even a 5-10% reduction in body weight can make a big difference in reversing fatty liver disease. Losing weight is essential to cutting down on liver fat. Combining calorie-restricted eating with regular exercise might help you lose weight gradually while also enhancing liver function. Liver fat can be considerably reduced by even 5–10% of body weight loss.
Limit alcohol
According to Dr. Punit Singla, Director & HOD – Institute of Liver Transplant & HPB Surgery, Marengo Asia Hospital Gurugram, “Alcohol can worsen liver damage, so it’s important to limit or eliminate alcohol consumption to allow the liver to heal. Reducing alcohol intake is advised since it can aggravate liver damage, particularly in people with fatty liver disease. To help the liver repair and avoid further issues, young people should cut back on or completely avoid alcohol consumption.”
Stay hydrated
Drink plenty of water throughout the day. Proper hydration aids digestion and helps the liver function more efficiently in processing toxins and fats. Water consumption promotes healthy liver function by facilitating digestion and eliminating toxins. To maintain liver health, try to drink at least 8 to 10 glasses of water each day.
By incorporating these changes into daily routines, young people can reverse fatty liver disease and protect their liver health for the future.
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