Reversing Fatty Liver: How Small Changes Can Make Big Difference

Fatty liver occurs when excess fat builds up in the liver cells. While it's normal for the liver to contain some fat, having more than 5-10% of the liver's weight in fat is considered abnormal and can lead to more serious liver conditions. Alcohol consumption is a well-known cause of fatty liver. However, fatty liver can also develop in individuals who consume zero or minimal alcohol. Diet, lifestyle choices, and health conditions can also play a role.

Obesity, poor diet, sedentary lifestyle, insulin resistance, rapid weight loss, and certain medications can increase fatty liver risk, other than alcohol consumption. When left uncontrolled, fatty liver can lead to liver scarring (fibrosis), cirrhosis, liver failure, and an increased risk of liver cancer.

How to reverse the damage

Fatty liver can be reversed through lifestyle changes, particularly in its early stages. However, the extent of reversibility may depend on the severity of the condition and the underlying causes. Here are some tips that can help reverse damage:

1. Healthy diet

Prioritize a nutritious diet that minimizes processed foods and added sugars. Focus on whole foods like fruits, vegetables, whole grains, lean proteins, and healthy fats. Additionally, incorporate foods high in omega-3 fatty acids like fatty fish, flaxseeds, and walnuts.

Reduce intake of sugary foods, refined carbs, and saturated fats.

2. Exercise regularly

Incorporate physical activity into your daily routine to maintain a healthy metabolism. Engage in at least 150 minutes of moderate aerobic activity weekly. Also, include strength training at least twice a week.

Regular exercise promotes overall health in many ways. It also helps control other risk factors like obesity.

3. Maintain a healthy weight

Keeping your weight within a healthy range can help prevent fat accumulation in the liver. If you are overweight, aim for gradual weight loss with a sustainable diet and exercise plan. Rapid weight loss with the help of a crash diet may do more harm than good.

4. Avoid alcohol

Individuals with fatty liver must avoid alcohol to prevent further damage.

5. Stay hydrated

Drinking enough water allows the body to function properly. It also helps maintain liver function.

6. Seek medical help

Monitor liver health through regular health check-ups and blood tests, especially if you're at higher risk. It will help you prevent irreparable damage.

7. Manage other health conditions

Keep conditions such as diabetes, high cholesterol, and hypertension under control through lifestyle changes and medication if needed. As these may increase the risk of fatty liver.

By adopting a healthier lifestyle, individuals can reverse fatty liver and reduce their risk of developing related health issues. Always consult with a healthcare professional for personalized advice and treatment options.

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.