How to Reduce Fatty Liver?

Effective Strategies and Tips To Reduce Fatty Liver

Fatty liver disease is a concern on the rise, caused by unhealthy diets and lack of exercise and poor lifestyles. If left unattended, it can lead to catastrophic liver-related complications. The bright side? Fatty liver can be reversed given the perfect approach!

In this article, we will look into the effective ways of ‘how to reduce fatty liver’ that include: maintaining a good diet, undertaking exercises, and battling a few lifestyle changes in favor of correct liver function. These may include cutting down on sugar, increasing fibre, or even the most important, Hydration: every little thing counts. We will discuss medical treatments and natural remedies that provide more support for recovery.

If you want to know some practical, science-based tips on improving your liver health, please read on.

The Fatty Liver Disease: What is it?

Fatty liver disease (also called hepatic steatosis) is characterised by more than 5% of fat buildup in the liver. This build-up is affected by different factors such as your genes, your digestive system and your dietary choices. Moreover, fatty liver is also caused by excess consumption of alcohol.

Moreover, certain health conditions such as type 2 diabetes and obesity are likely to cause fatty liver. A recent study discovered the role of toxins such as vinyl chloride in the development of fatty liver.

2 Types of Fatty Liver

Before we jump into the ways to reduce fatty liver, we must understand its different types.

There are 2 main types of fatty liver. They are:

1.Metabolic dysfunction Associated Steatotic Liver Disease (MASLD)/ Non-Alcoholic Fatty Liver Disease (NAFLD)

This type of liver disease is often seen in people who are obese or overweight. It was formerly called Non-Alcoholic Fatty Liver Disease (NAFLD) due to the fat buildup being not because of alcohol. Although initially, it may not cause any harm, if left untreated for a long time, may lead to serious liver damage.

Types of MASLD include:
●Simple Fatty Liver
●Metabolic dysfunction Associated Steatohepatitis (MASH)

2.Alcohol-related Fatty Liver Disease (ALD)

This fatty liver disease is a rare disease, but nonetheless harmful. Over-consumption of alcohol leads to this. If left untreated it may cause:

●Enlarged liver
●Alcoholic Cirrhosis
●Alcoholic Hepatitis

What Causes Fatty Liver?

There is no established cause as to why fat build-up is seen in the liver, however, some general risk factors are:

●High blood sugar or hyperglycaemia
●Genetics
●A high amount of triglycerides in the blood (high levels of fats)
●Obesity or overweight
●Insulin resistance

How to Reduce Fatty Liver Grade 1?

Mild Steatosis, or Grade 1 Fatty Liver is usually reversible. In grade 1, the liver accumulates mild fat (5-10%).

By incorporating certain lifestyle and dietary changes, you can stop your liver from deteriorating. Let us explore them below.

1.Lifestyle Changes

An effective solution for how to reduce fatty liver quickly is adopting lifestyle changes. They are:

●Maintain a Healthy Weight: A healthy weight will help you manage fatty liver. Aim for gradual weight loss of 3-5% of your body weight, naturally.

●Regular Exercise: In order to lose weight, you need to exercise regularly. Combine strength training and aerobic exercises for optimal results. Engage in at least 1 hour to 1.30 hours of exercise.

●Limit Alcohol Consumption: Alcohol, when consumed in limitation, does not cause any harm to your liver. Therefore, reduce alcohol intake to no more than one drink per day for women and two for men to support liver health.

●Manage Blood Sugar and Cholesterol: Consult your doctor and monitor your blood sugar level. Your doctor may advise you on cholesterol levels.

●Stay Hydrated: Drink at least 2.5 litres of water per day. This will not only help you lose weight but also regulate your liver function.

Every person reacts to lifestyle changes differently. For best results, consult your doctor to get more personalised recommendations.

2. Dietary Changes

Along with lifestyle changes, diet plays a great role in your liver and overall health. The answer to how to reduce non-alcoholic fatty liver lies in incorporating dietary changes. They are:

●Adopt a Balanced Diet: A balanced diet rich in fruits and vegetables provides your body with all the necessary nutrients. Additionally, whole grains, lean proteins (like fish and legumes), and healthy fats (such as olive oil and avocados) provide you with the energy your body requires.

●Reduce Saturated Fats and Sugars: Saturated fats include white bread, sugary snacks and full-fat dairy. Avoid foods containing saturated fats and sugars and instead opt for fruits and healthy alternatives.

●Increase Fibre Intake: Incorporate high-fibre foods such as beans, whole grains, and vegetables to aid digestion and improve liver health.

●Include Omega 3 Fatty Acids: Liver fat levels can significantly reduce when you incorporate Omega 3 fatty acids. These include salmon and chia seeds, among others.

●Avoid Processed Foods: Although having processed foods such as fries and burgers, once in a while does not cause harm, regular consumption deters liver functions. Therefore, steer clear of processed foods.

Consult a dietician or a nutritionist as they can properly advise diet changes based on your health status, preferences and available food in your region.

How to Reduce Fatty Liver Grade 2 Naturally?

Stage 2 fatty liver requires strict monitoring and changes. This is because, in stage 2 fatty liver, the fat content crosses 60% of the liver weight. Fortunately, a strict diet and lifestyle can help reverse the symptoms.

1.Dietary Changes

Dietary changes required for managing moderate fatty liver are:

●Low-Sugar Fruits: Low-sugar fruits such as apples, berries, and guavas are beneficial for liver health. They are high in fibre and antioxidants. These fruits can help improve liver function and reduce fat accumulation due to their low sugar content and high fibre levels, promoting better digestion and detoxification.

●Non-Starchy Vegetables: Leafy greens like spinach and kale help your body get all possible nutrients. Cruciferous vegetables such as broccoli and cauliflower are also recommended. According to a study in 2021, spinach and other leafy vegetables reduced the risk of fatty liver. These vegetables are rich in antioxidants and fibre, which can aid in liver detoxification and improve liver enzyme levels.

●Adopt a Mediterranean Diet: Doctors often recommend a Mediterranean diet as it contains whole foods, including fish, whole grains, nuts, fruits, vegetables, along with healthy fats like olive oil. This diet is associated with reduced liver fat and improved metabolic health due to its anti-inflammatory properties and rich nutrient profile.

●Increase Fibre Intake: A high-fibre diet including whole grains, legumes, and plenty of vegetables is essential. Fibre helps regulate blood sugar levels and promotes satiety, which can aid in weight management, an important aspect of managing fatty liver disease.

●Stay Hydrated: Water helps in detoxification. Therefore, drink plenty of water throughout the day to support overall health. Switch to coconut water when craving sugary drinks or carbonated drinks.

●Omega-3 Fatty Acids: This include fatty fish, like salmon and mackerel, or plant-based options like flaxseeds and walnuts. Omega-3 is associated with anti-inflammatory effects helping reduce liver fat levels.

2. Lifestyle Changes

Similar to grade 1 fatty liver, exercising daily and maintaining a healthy body weight is necessary to reduce fatty liver. However, when the disease has progressed to grade 2, exercise intensity needs to be increased. Combine cycling and running with strength training to see optimal results.

How to Reduce Alcoholic Fatty Liver?

The best way to reduce alcohol-induced fatty liver is to abstain from alcohol. The method, called abstinence, is the primary method to reverse ALD. After a certain period of not consuming alcohol, you can start again. However, this decision is up to your doctor.

Moreover, if the fatty liver is at advanced stages such as cirrhosis or hepatitis, lifelong abstinence is advisable.

1.Alcohol Withdrawal
When you start abstinence, your body will begin facing withdrawal symptoms. Fighting through the withdrawal phase is crucial. Your sleep cycle and mood may be affected during this period. However, these symptoms generally go away after a month.
Gradual withdrawal is a better alternative to cutting off alcohol altogether. This helps your body adjust and prevent withdrawal symptoms.

2.Proper Diet
People suffering from ALD are overly dependent on alcohol. Due to this, they often face malnutrition. Eating a balanced diet is crucial to help manage fatty liver. Without alcohol abstinence and proper diet, ALD may progress towards liver failure.
However, a sudden spike in food level may cause complications. Moreover, it is not sustainable. Therefore, gradually incorporating healthy nutrients in your diet will not only help you to feel satisfied and satiated but also help your body to stop depending on processed food.

Conclusion

Fatty liver can be managed with dedication and perseverance. The simple answer to how to reduce fatty liver is to implement certain dietary and lifestyle changes. A balanced diet rich in protein, fibre, and minerals along with consistent physical activity will help you manage and even reverse fatty liver. Consult a healthcare professional for customised recommendations.

Fatty liver, unfortunately, does not have any cure. The only available cure is liver transplant, and it is done after liver failure. Take charge of your liver health today!