World Liver Day is recognised every year on the 19th of April. The liver is an essential part of the human body. It filters the blood that leaves the stomach and intestines. It breaks down, regulates, and produces nutrients in this blood, as well as digesting drugs into forms that are easier for the human body to use. Hence, it is extremely necessary for us to take good care of our liver.
Fatty liver is a condition when there is an excess amount of fat present in the liver. If left uncontrolled, fatty liver can get worse with time and lead to permanent liver damage. Obesity, type-2 diabetes and excess alcohol intake are three common causes of a fatty liver.
Dr. Ved Pritam, Lead Consultant at Apollo Hospital said, “A faulty lifestyle can be the main reason for liver diseases. Other causes include obesity, sedentary lifestyle, uncontrolled diabetes, too much consumption of fat and more. Other than these, too much consumption of alcohol is a big culprit which can even lead to liver injury and even liver failure.”
So on the World Liver Day, lets try and understand a few modifications in diet and lifestyle reversal of fatty liver. Let’s take a look at these.
Here are some changes you can make to your lifestyle to promote healthy liver:
Workout regularly
Fatty Liver can be avoided by working out. It is extremely important and beneficial not only for maintaining a healthy liver but for our overall health. Exercise relieves liver tension, boosts productivity, and helps avoid obesity, which is a potential risk for liver problems. Lifting weights enhances muscle and bone strength.
Reduce alcohol consumption
The second leading factor contributing to fatty liver is excessive alcohol consumption. Alcohol can harm liver cells and promote inflammation, leading to fatty infiltration. Alcohol use should be kept to one drink per day for those with fatty livers, with at least two days per week without alcohol.
Exercise regularly
The amount of fat found in your liver can actually be reduced by aerobic activity. Strong exercise may also reduce inflammation. Weightlifting and other strength or resistance training exercises may be beneficial for fatty liver disease. Aim for mid- to high-level strength training three times per week and between 30 and 60 minutes or more of mid- to good cardio exercise at least five days a week.
Have turmeric
High doses of the turmeric compound curcumin may lessen the indicators of liver damage in those with NAFLD
Keep your Cholesterol in check
You can maintain appropriate levels of triglycerides and cholesterol (blood fats) by taking additional steps to maintain the health of your liver. Eat a balanced, plant-based diet, exercise frequently, and take prescription drugs as directed by your doctor. This may lower your triglycerides and cholesterol levels.
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