10 Self-Care Tips for Fatty Liver Disease...

10'000 Hours / Getty Images' title='Older person teaching friends how to cook healthy meal '>

10'000 Hours / Getty Images

Medically reviewed by Jay N. Yepuri, MDMedically reviewed by Jay N. Yepuri, MDFatty liver disease, also called steatotic liver disease, occurs when excess fat builds up in the liver, leading to inflammation and potential liver damage. Risk factors include obesity, poor diet, excessive alcohol consumption, or type 2 diabetes. This condition is increasingly common, affecting around 25% of the global population.While fatty liver disease may initially present without symptoms, its progression can lead to more severe health conditions, including cirrhosis and liver failure. Self-care is critical in managing and preventing the worsening of fatty liver disease, as lifestyle changes can help reduce fat buildup and improve liver health.1. Focus on NutritionNutrition plays a crucial role in managing fatty liver disease, as what you eat directly affects liver health. A balanced, nutrient-rich diet can help reduce liver fat, support weight management, and prevent the condition from worsening.Focus on consuming plenty of the following foods:VegetablesFruitsWhole grainsLean proteinsHealthy fats (unsaturated), like those from fish and olive oil2. Limit Inflammatory FoodsCertain foods promote inflammation in the body, worsening fatty liver disease. Avoiding or limiting these foods is beneficial. High-sugar and high-fat foods, especially those with trans fats and saturated fats, contribute to fat buildup in the liver and can lead to further complications.Limit processed and fried foods, sugary drinks, and refined carbohydrates like white bread and pastries. These foods promote weight gain and inflammation, which can accelerate liver damage. Reducing sodium intake can also be beneficial. It can help reduce fluid retention and reduce strain on your liver.Foods to avoid include:High-sugar foodsSugary drinks like soft drinks, sweet tea, and juiceFoods high in trans fats and saturated fatsProcessed and fried foodsRefined carbohydrates such as white bread, pastries, white rice, and potatoesExcessive salt3. Avoid AlcoholThere are two types of fatty liver disease. Although both lead to excess fat in the liver, their causes may be different:Nonalcoholic fatty liver disease (NAFLD): This occurs in individuals who drink little to no alcohol. It's often linked to obesity, insulin resistance, and metabolic conditions like diabetes.Alcoholic fatty liver disease (AFLD): This type is caused by heavy alcohol consumption, which leads to fat buildup in the liver and, over time, can result in inflammation and liver damage.Avoiding alcohol is preferable if you have alcoholic fatty liver disease because alcohol directly damages liver cells and worsens fat buildup in the liver. Continued alcohol consumption can lead to:InflammationFibrosis (excess scar tissue)Alcoholic hepatitis (liver inflammation caused by excessive alcohol consumption)Alcoholic cirrhosis (liver damage at this stage is irreversible)Portal hypertension (increased pressure in the portal vein, located in the liver)These conditions can cause permanent liver damage. Avoiding alcohol gives the liver a chance to heal, slows disease progression, and reduces the risk of severe complications.4. Beneficial DrinksSeveral drinks have been shown to help manage fatty liver disease, including the following:Water: Staying hydrated with plenty of water supports overall liver function and aids digestion, helping the liver process and eliminate toxins more effectively.Coffee: Studies indicate that coffee can have beneficial effects on liver health. Its antioxidants and anti-inflammatory properties may help reduce liver fat and inflammation and lower the risk of liver disease progression.Green tea: Research suggests that green tea, rich in antioxidant catechins, can help improve liver function and reduce liver fat. It may also protect the liver from damage.Herbal teas: Some herbal teas, such as milk thistle tea, have been studied for their liver-supportive properties. They may help reduce liver inflammation and promote detoxification.Including these drinks as part of a balanced diet may support liver health and help manage fatty liver disease.5. SupplementsCertain supplements may help manage fatty liver disease by supporting liver function, improving insulin sensitivity, decreasing blood pressure, and reducing inflammation. Here are some supplements that have shown promise:Omega-3 fatty acidsProbioticsBerberine (a chemical in plants like goldenseal and Oregon grape)Coenzyme Q10 (CoQ10)Curcumin (the active compound in turmeric)Silymarin (an active ingredient in milk thistle)Vitamin DVitamin EConsulting with a healthcare provider before starting any supplement is essential to ensure it is appropriate for your condition.6. Over-The-Counter Medications To AvoidCertain over-the-counter (OTC) medications, such as Tylenol (acetaminophen), can strain the liver when used in excess. It’s important to consult your healthcare provider about any medications you take and avoid anything that may further irritate the liver.7. Commit to ExerciseRegular physical activity is a cornerstone of managing fatty liver disease. It helps reduce fat accumulation in the liver and improves overall metabolic health.Most research suggests that 150-240 minutes of moderate-intensity aerobic exercise per week can reduce liver fat by approximately 2-4%. However, even 135 minutes per week has proven effective.8. Maintain a Weight That's Healthy for YouMaintaining a weight that's healthy for you can help decrease liver fat, reduce inflammation, and lower the risk of fibrosis. Fibrosis is excess scar tissue in damaged tissue. It's linked to various chronic (long-term) inflammatory conditions.One of the most effective treatments for fatty liver disease involves weight loss. Losing about 7% of body weight is necessary to resolve NASH (nonalcoholic steatohepatitis). Reducing fibrosis or liver scarring typically requires at least a 10% loss.Losing weight can also decrease the risk of heart attack and stroke. Cardiovascular disease is the leading cause of death for individuals with nonalcoholic fatty liver disease.9. Get Plenty of SleepGetting enough quality sleep is important for people managing fatty liver disease. Lack of high-quality sleep can lead to weight gain, insulin resistance, and inflammation—factors that worsen the condition. It can also increase stress hormones and lead to overeating or cravings for unhealthy foods, which can contribute to fat buildup in the liver.Strategies to improve sleep quality include the following:Aim for 7–9 hours of uninterrupted sleep each nightTry to go to bed and wake up at the same time each dayEstablish a consistent sleep scheduleCreate a relaxing bedtime routineDon't take naps after 3 pmKeep your bedroom cool10. Manage StressManaging stress is highly beneficial for individuals with fatty liver disease, as chronic stress can worsen liver conditions. Research indicates that stress increases the production of cortisol and other stress hormones, which can lead to insulin resistance, weight gain, and increased fat accumulation in the liver. High levels of psychological stress are associated with a greater risk of developing and worsening nonalcoholic fatty liver disease.Stress can also contribute to behaviors like less healthy dietary choices and reduced physical activity, which further affect liver health. Stress management techniques like mindfulness, meditation, and regular physical activity can help reduce these effects.Here are some effective ways to manage stress:Engage in mindfulness exercises and meditation to calm the mind and reduce stress levelsIncorporate physical activity, such as walking, yoga, or swimming, to help alleviate stress and boost moodSeek support from friends, family, or support groupsUse deep breathing techniques to relax and reduce immediate stress responsesIf stress becomes unmanageable or affects your daily life, consult a therapist or counselor to develop stress management strategies that work for you.Other Tips and ResourcesOther tips and resources people can use to help with fatty liver disease include:Support groups: Connect with others for emotional support and practical adviceTherapy: Address stress, anxiety, and depression with professional counselingNutrition counseling: Get personalized dietary advice from a registered dietitian (RD) or registered dietitian nutritionist (RDN)Regular checkups: Keep up with healthcare appointments for ongoing monitoring and careIt is essential to work with your healthcare provider and follow their instructions regarding the most effective treatments and therapies for you.A Quick ReviewIncorporating self-care tips into your daily routine can significantly improve liver health and help manage fatty liver disease. By focusing on a balanced diet, regular exercise, adequate sleep, and effective stress management, you can make strides toward reducing liver fat and preventing disease progression.Always consult with healthcare professionals for personalized advice and support. Taking proactive steps can lead to a healthier and improved overall quality of life. For more Health.com news, make sure to sign up for our newsletter! Read the original article on Health.com.

Welcome to Billionaire Club Co LLC, your gateway to a brand-new social media experience! Sign up today and dive into over 10,000 fresh daily articles and videos curated just for your enjoyment. Enjoy the ad free experience, unlimited content interactions, and get that coveted blue check verification—all for just $1 a month!

Source link

What's your thought on the article, write a comment

0 Comments

Sign In to perform this Activity

Account Frozen

Ads