6 science-backed ways to reverse fatty liver, before it's too late

Time of India

13 hours ago

With non-alcoholic fatty liver disease (NAFLD) affecting a significant portion of adults, experts suggest adopting lifestyle changes for liver health. Reducing sugar intake, incorporating intermittent fasting, and increasing physical activity are crucial. A diet rich in protein and fiber, while avoiding refined carbs, alongside weight loss, can significantly improve liver function and reverse NAFLD, emphasizing the importance of early intervention.
Fatty liver disease has emerged as a global health concern today.
Studies
suggest that about 32% of adults have non-alcoholic fatty liver disease (NAFLD). The disease is reported more among men (40%), when compared to women (26%).
If caught early, NAFLD can often be reversed.
Here are seven evidence-based strategies to restore liver health.
Say no to sugar
Excess sugar is the biggest enemy of your liver. When you consume too much sugar, especially
fructose
(found in table sugar and high-fructose corn syrup), your liver has to process it. Over time, too much fructose overwhelms the liver, leading to fat buildup in the liver.
It can also cause inflammation and liver damage.
Excess sugar intake increases insulin resistance, which can worsen liver health and increase risk of type 2 diabetes. Cutting back on sugar, even for a month, can reduce liver fat significantly. To protect your liver, eliminate sodas, fruit juices, candied fruits, and foods that contain high-fructose corn syrup. Instead, opt for whole fruits in moderation to satisfy sweet cravings without overloading the liver.
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Incorporate intermittent fasting
Intermittent fasting, where you eat food within an 8–10-hour window, followed by 14–16 hours of fasting, can be beneficial for the liver. This approach triggers autophagy, the body's process of clearing damaged cells, which supports liver health. Changes such as eating an early dinner can improve liver function.
Studies
have found that intermittent fasting positively affects NAFLD through a number of different physiological pathways.
These include improved insulin sensitivity and glucose homeostasis, modulation of lipid metabolism, induction of autophagy, modulation of oxidative stress and inflammation, and modulation of gut microbiota. However, intermittent fasting may not be suitable for everyone, so it is important that you consult a healthcare professional before starting intermittent fasting.
Move more
Physical activity is key to reversing fatty liver, even without weight loss. A combination of cardio and strength training can make a significant impact on your health. Aim for three weekly sessions of weightlifting and three cardio workouts, complemented by 8,000–10,000 daily steps. Exercise will enhance insulin sensitivity, which will help the liver process fats more efficiently. A 2018
study
found that regular physical activity has a beneficial effect on NAFLD.
Various regimens of aerobic and resistance training have been shown to reduce hepatic fat content through improvements in insulin resistance, liver fatty acid metabolism, liver mitochondrial function, and activation of inflammatory cascades.
Add protein and fiber
(Pic courtesy: iStock)
Protein and fiber are essential for liver health. Protein curbs hunger, and thereby prevents overeating, which blocks fat accumulation. The fiber, on the other hand, supports gut health and reduces fat absorption.
Try to incorporate foods like eggs, fish, chicken, broccoli, oats, flaxseeds, and chia seeds.
Avoid refined carbs
Yes, you may be fond of all those chips, breads, and pastries. But if you want to reverse fatty liver, the best bet would be to cut out refined carbs from your diet. Replace them with whole grains such as quinoa and brown rice, starchy vegetables like sweet potatoes, and healthy fats from avocados, olive oil, and nuts.
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Lose weight
Overweight and obesity can contribute to fatty liver. Losing just 5–10% of body weight can significantly reduce liver fat. Try to aim for a gradual weight loss through diet and exercise. This way, the weight loss will be sustainable and effective. Several studies have linked even the modest weight reduction to improved liver function.