Stop excessive fat build-up in liver with these smart lifestyle choices, beat NAFLD

Cure for non-alcoholic fatty liver disease: Monitoring and managing blood sugar levels through diet, exercise, and medication (if necessary) can help prevent fat build-up in the liver

Fatigue and discomfort, especially in the upper right abdomen, are subtle signs that often go unnoticed. Yet, these could be early symptoms of Non-Alcoholic Fatty Liver Disease (NAFLD), a condition that affects millions worldwide.

This silent disease, characterised by excessive fat build-up in the liver, doesn’t manifest overt symptoms until it's advanced, making early detection crucial. The good news is, by balancing genetic risk with smart lifestyle choices, you can achieve optimal liver health and potentially prevent NAFLD.

Eat Balanced diet: A diet rich in fruits, vegetables, whole grains, and lean proteins supports liver health. Studies show that the Mediterranean diet, which emphasises these food groups along with healthy fats like olive oil, can reduce liver fat. Avoiding sugary foods, refined carbs, and saturated fats is also important as they can promote fat accumulation in the liver.

Maintain weight: Obesity is a major risk factor for NAFLD. Losing even a small percentage of body weight; about 7-10 percent, can significantly reduce liver fat and inflammation. Combining a healthy diet with regular physical activity is the most effective strategy for weight loss.

Engage in physical activity: Regular exercise helps burn triglycerides for fuel and can reduce liver fat. Aim for at least 150 minutes of moderate-intensity aerobic exercise, such as brisk walking or cycling, per week. Including resistance training exercises twice a week can also be beneficial.

Monitor blood-sugar levels: NAFLD is often associated with insulin resistance and Type 2 diabetes. Monitoring and managing blood sugar levels through diet, exercise, and medication (if necessary) can help prevent fat build-up in the liver. Consuming low-glycemic index foods and avoiding sugary beverages are practical steps.

Refrain from alcohol intake: While NAFLD is distinct from alcohol-related liver disease, excessive alcohol consumption can worsen liver damage. It is advisable to limit alcohol intake or abstain altogether to reduce liver stress.

Avoid pollution: Exposure to environmental toxins and pollutants can increase liver conditions. Avoid unnecessary medications, herbal supplements, and chemicals that may harm the liver. Ensure you are in a clean, smoke-free environment whenever possible.

Early detection: Regular health screenings are vital. Routine blood tests can check liver enzyme levels, and imaging tests like ultrasounds can identify liver fat. If you have a family history of liver disease, discussing these risks with your doctor can help in early intervention and personalised management plans.