Do you feel excruciating pain in the right part of your abdomen frequently? You must be obese or have diabetes. These are the signs of having a fatty liver.
There are chances that fatty liver may become the cause of your liver failure or worse. With one organ failure, there is a possibility that your body will not be able to function properly.
In this blog, we are going to understand how fatty liver is caused and explore the preventive measures to reduce the risk of fatty liver. So, if you are obese, diabetic, or know someone who is, this blog is for you.
Understanding Fatty Liver
When your liver cells store accumulated fat that is supposed to be burned and dealt with, it leads to fatty liver. Studies say that if your liver is making fats more than 5-10% then you are likely to have a fatty liver.
Eating too much junk food or consumption of alcohol are major causes of the fatty liver. It is very common in people who are obese and suffer from Type 2 diabetes. To understand this clearly, here are the symptoms of fatty liver:
- Constant feeling of tiredness
- Frequent pain in the upper right part of your abdomen
- Itchy skin
- Black poop
- Dark urine
- Bloody vomit
- Always feeling bloated
- Signs of jaundice
6 Ways to Reduce The Symptoms Of Fatty Liver Effectively
There are no drugs or medical treatments for treating fatty liver. But there are natural ways to reduce the risk of fatty liver.
1. Burn Those Calories!
Being obese and having a fatty liver is because of excess weight. Try taking a walk, hitting the gym, or better start cardio. Regular physical activity will get your heart pumping and increase your metabolism. Researchers have found that losing body weight will positively reduce fatty liver and promote overall health.
2. Eat Leafy Greens
A 2021 study concluded that eating spinach can reduce and reverse the effects of fatty liver. Leafy green vegetables are your go-to solution when it comes to eating healthy and increasing the antioxidant levels.
You can incorporate one portion of leafy greens into your regular diet and reap the benefits of them. Make sure to stock up your pantry with spinach, kale, beet greens, collard greens, and arugula.
3. Ditch The Beverage And Welcome Coffee
High consumption of alcohol is a major cause of fatty liver and also affects your cognitive health. A recent medical review in 2021, states that coffee plays a critical part in reducing the symptoms of non-alcoholic fatty liver disease.
Now there is another reason to get your morning coffee for yourself. One for your mood, and one for your liver. Coffee helps stop the advancement of fibrosis and abnormal liver enzymes.
4. Control Your Sweet Tooth
Controlling sugar cravings is considered to be good for your liver and heart. This does not mean you need to eat only salty or spicy food but to cut back on the food with added sugars.
Like candies, chocolates, soft drinks, packed juices, sweetened dairy products, sugary cereals, and baked goods. Switch to fruits for your sugar intake and it will do wonders for your liver.
5. Cut Back On Cholesterol
Avoid eating these foods to reduce the signs of fatty liver and switch to home-cooked meals and fresh meats for better living. Taking this precaution will not only take you to a healthy liver but also affect a healthy heart.
6. Increase Your Omega-3 Sources
Omega-3 fatty acids are poly-unsaturated fats that will certainly reverse the fatty liver and target high cholesterol. You can go for an omega-3 supplement or salmon, mackerel, chia seeds, flax seeds, or walnuts to increase your omega-3 fatty acids. Switch to canola oils and krill oil while preparing food to increase the nutritional content of the dish.
Fatty liver is one of the common conditions that people suffer from, and die. Try to change your eating habits and lifestyle to manage the effects of fatty liver. These practices are known to reverse the effects as well. So stay active, and keep the fatty liver at bay!