FATTY LIVER DISEASE: All You Know?

We jump at the site of happy hours in between 5pm or 5am, we ignore the many times, coca cola or alcohol itself revealed its sugar and alcoholic content and still gulp down the bottle within few minutes as it comes with a tagline – OPEN HAPPINESS

Liver is the largest organ inside your body.  It helps your body digest food, store energy and remove toxins.

Fatty liver disease is a condition in which fat builds up in your liver, having small amounts of fat in your liver is normal, but too much can become a health problem and can lead to inflammation, which can cause complications. Most people have no symptoms, and it does not cause serious problems for them but in some cases, it can damage the liver.  But the good news is that you can often prevent or even reverse fatty liver disease by making lifestyle changes.

WHAT SPARKS OFF FATTY LIVER?

Alcoholic fatty liver, as the name suggests is caused due to excessive consumption of alcohol. Drinking a lot of alcohol damages the liver. In the early stages if there is no inflammation or other complications but later it triggers Fatigue, Unexplained weight loss and Loss of appetite

Non-alcoholic fatty liver, usually seen in people who are overweight or obese. This is a condition in which fat builds up in your liver.

Most, but not all, fatty liver patients are middle-aged and overweight

Risk factors commonly associated with fatty liver disease are:

-Overweight (body mass index of 25-30)

-Obesity (body mass index above 30)

HOW CAN YOU KNOW?

Generally, non-alcoholic fatty liver disease (NAFLD) is a silent disease with few or no more symptoms-certain health problems and diseases – including obesity, metabolic syndrome, and type 2 diabetes. Pain or discomfort in the upper right abdomen, Abdominal swelling, insulin resistance, High levels of fats, particularly triglycerides, in the blood.

Dietary guidelines

  • The diet should be low in calories and rich in unsaturated fatty acids and natural antioxidants (vitamins A and C).
  • Include a balance of healthy fat, protein, and carbohydrate each time you eat.
  • Carbohydrates should comprise 40–50% of total dietary energy. It is advisable to increase the amount of complex carbohydrates rich in dietary fibre.
RecommendedNot Recommended
Whole grains (whole wheat bread, brown rice, quinoa, etc.Refined grains such as white bread, white rice, buns, pastries, etc.
  • Fat intake should comprise < 30% of daily calory intake. It is essential to increase consumption of food products rich in mono- and polyunsaturated fatty acids. Mono- and polyunsaturated fatty acids lessen inflammation and contribute to improvement of NAFLD.

Choose the right fats

-Plant based oils: olive oil, avocado oil, sunflower oil, etc.

-Raw nuts and seeds

-Nut butters (peanut butter, almond butter, cashew butter, etc.)

-Avocado

-Olives

-Low fat yogurt or homemade yogurt

-Homemade Butter (use A2 milk or low-fat milk)

-sugary items like candy, regular soda, and other foods with added sugars including high-fructose corn syrup

  • Protein should constitute 15–20% of total energy
RecommendedNot Recommended
Skinless poultry (chicken or turkey)Lean cuts of beef and pork (visible fat removed)Fish and seafoodEggs/egg whitesBeans, lentils, legumesMeat alternatives such as tofu and tempehProtein powder homemade or as suggested by your counsellorFatty cuts of beef and porkPoultry with skinDeep fried meatsProcessed meats (bacon, sausage, hot dog, brats, bologna, salami, etc.)

Simple lifestyle changes you can implement to cure fatty liver-

  • Avoid Eating excess calories consisting mainly of sugar, starches, and trans-fats. Instead, follow a whole foods plant-based diet that is low in animal protein, fat, sugar, and refined carbohydrates.
  • Do regular Exercise at-least 30 minutes of moderate physical activity or some exercise -Aerobics or cardio workouts, strength training.
  • Reduce stress level and do yoga practices. Yoga is one of the best ways to fight stress and manage anxiety.
  • Regular health check-ups to check body parameters timely.
  • Avoid drink at all if your fatty liver disease results from heavy drinking. It can lead to more serious liver damage. If you have NAFLD, it may be OK to have a drink occasionally, but not more than every other month.

Liver cleansing juices

1.Celery orange juice

Ingredients: –

  • Green apple (medium)
  • 1 Orange (medium)
  • 1 stalks celery
  • 1 stalk fennel
  • 1 thumb length ginger
  • handful mint leaves

2. Green detox juice

Ingredients: –

  • 1tbsp Moringa powder 1tbsp
  • 1/3 Cup Celery or parsley
  • Medium Apple/ kiwi/ cucumber
  • 1tbsp Lemon Juice
  • Basil leaves (handful)

3. Beet cleanser juice

Ingredients: –

  • 1/3 beetroot
  • 1small apple
  • Lemon juice 1tbsp
  • ¼ pineapple
  • 1/3-inch ginger
  • Pinch of turmeric

4. Vegetable juice

Ingredients: –

  • 1/3 cup cabbage
  • 1medium carrot
  • 1medium cucumber
  • Handful parsley/ coriander leaves
  • Pinch of black salt

5. Green lemonade

Ingredients: –

  • Wheatgrass juice 2 tbsp
  • Lime juice 1tbsp
  • Staks celery 1
  • Pinch of cayenne pepper

6.Tomato juice

Ingredients: –

  • ½ orange
  • 1small medium tomato
  • 1/3 radish
  • 1/3 carrot
  • Mint leaves handful
  • Lemon juice 1tbsp

Preparation: –

1, Mix all the ingredients in blender, add water according to consistency and drink.

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