What is a Fatty Liver?
Fatty liver, also known as hepatic steatosis, is a condition in which there is an accumulation of fat in the liver cells. This condition is often which associate with alcohol consumption. It can also occur in people who do not consume alcohol, a condition known as non-alcoholic fatty liver disease (NAFLD). NAFLD is becoming increasingly common. It is affecting up to 25% of the global population, and is strongly link to obesity, insulin resistance, and also metabolic syndrome. Fortunately, NAFLD is reversible, and one of the most effective ways to reverse it is through exercise and diet. In this article, we will discuss how exercise and diet can help reverse fatty liver.
Reverse Fatty Liver With Exercise
Regular exercise can help reverse fatty liver by reducing the amount of fat stored in the liver. Exercise has been shown to increase insulin sensitivity and reduce inflammation, both of which are important factors in the development of NAFLD.
Aerobic exercise, such as running, cycling, or swimming, has been found to be particularly effective in reducing liver fat. A study published in the Journal of Hepatology found that 12 weeks of moderate-intensity aerobic exercise reduced liver fat by 18% in people with NAFLD.
Resistance training, such as weightlifting or bodyweight exercises, can also be beneficial in reducing liver fat. A study published in the Journal of Diabetes Research found that eight weeks of resistance training reduced liver fat by 14% in people with NAFLD.
In general, it is recommend to aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week for overall health benefits, including liver health.
Reverse Fatty Liver With Diet
Diet plays a crucial role in the development and progression of NAFLD, and changes in diet can help reverse fatty liver. The goal is to reduce the intake of unhealthy fats and carbohydrates and increase the consumption of foods that promote liver health.
Here are some dietary changes that can help reverse fatty liver:
- Reduce intake of added sugars: High intake of added sugars has been linked to NAFLD. Avoid sugary drinks and processed foods that are high in added sugars.
- Increase intake of fiber: Fiber helps improve insulin sensitivity and reduces inflammation, both of which are important in the development of NAFLD. Eat plenty of fruits, vegetables, and whole grains.
- Choose healthy fats: Choose healthy fats such as those found in nuts, seeds, avocados, and fatty fish. Avoid saturated and trans fats found in processed foods and fatty meats.
- Limit alcohol consumption: Alcohol consumption can cause liver damage and exacerbate NAFLD. It is recommend to limit alcohol consumption to no more than one drink per day for women and two drinks per day for men.
- Eat a balanced diet: A balanced diet that includes a variety of nutrient–rich foods is important for overall health and liver health. Include lean protein, complex carbohydrates, and healthy fats in your diet.
Fatty liver is a reversible condition, and exercise and diet are effective ways to reverse it. Regular exercise, including aerobic exercise and resistance training, can reduce liver fat and improve insulin sensitivity and inflammation. Dietary changes, such as reducing intake of added sugars, increasing fiber intake, choosing healthy fats, limiting alcohol consumption, and eating a balanced diet, can also improve liver health. It is important to consult with a healthcare professional before making any significant changes to your diet or exercise routine. With the right approach, it is possible to reverse fatty liver and improve overall health.