How To Reverse Fatty Liver Naturally: Follow These Diet And Lifestyle Tips

Fatty liver disease, both alcoholic and non-alcoholic, has become increasingly prevalent in recent years, largely due to changes in lifestyle and dietary habits. Obesity, heavy consumption of sugary and ultra-processed foods, lack of exercise, and excessive alcohol consumption are some common causes of accumulation of excess fat in the liver. Additionally, factors like diabetes, high cholesterol, and certain medications can also increase the risk of developing fatty liver. However, fatty liver can be reversed in most individuals. It can be achieved naturally through diet and lifestyle modifications, particularly in its early stages.

Here are some strategies to help manage and potentially reverse fatty liver

1. Maintain a healthy weight

If you are overweight, losing even a small percentage of body weight can make a significant difference. Even a modest weight loss of 3-5% can reduce fat in the liver. Aim for gradual, sustainable weight loss through a combination of healthy eating and regular physical activity. Avoid crash diets and rapid weight loss strategies to avoid any further consequences.

2. Balanced diet

A healthy, well-balanced diet not only helps maintain liver health but also supports overall well-being. Diet is a primary factor in the development and reversal of fatty liver disease. Nourish your liver with a diet rich in whole foods. This includes a variety of fruits, vegetables, whole grains, healthy fats, and lean proteins.

3. Avoid these

Reduce the burden on your liver by limiting the consumption of processed foods, trans fats, and added sugars. Packaged snacks, fast food, fried foods, and red meat contain unhealthy fats and additives that stress the liver.

4. Stay physically active

Aim for at least 150 minutes of moderate aerobic activity per week, such as brisk walking, jogging, or cycling. Incorporating strength training can also help build muscle, which boosts metabolism. Regular exercise will also help you maintain a healthy weight, further reducing fatty liver disease risk.

5. Limit or avoid alcohol

Alcohol can have a detrimental effect on the liver. If you have fatty liver disease, complete abstinence is the most critical step. Alcohol can negatively affect your brain, too. Here's how.

6. Manage existing health conditions

Conditions like diabetes and cholesterol can trigger the accumulation of liver fat. Talk to your doctor to manage these conditions effectively. Keeping blood sugar and cholesterol levels in check can help reduce liver fat.

7. Drink water and coffee

Drinking plenty of water can aid digestion and help the liver process and eliminate toxins effectively. Proper hydration helps the liver support its detoxification process.

Besides water, coffee can also be beneficial for liver health by reducing inflammation and the risk of scarring.

Try these simple lifestyle changes to reduce liver fat. However, fatty liver is a serious health condition; it is important to combine these strategies with medical interventions. Keep up with regular medical check-ups to monitor liver health and discuss any concerns with your doctor.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.