INTRODUCTION
Diseases related to the liver have become so common today that 1 in every 5 individuals can be seen with one or another liver ailment. Our liver works as a cleanser that purifies the blood and removes toxins. Dysfunction in the organ can cause fatty liver, enlarged liver, ascites, and many other liver diseases. So, if you want to know how to avoid fatty liver, read the complete article. We are going to present 6 tips that can prove effective for you. If you have developed fat in your liver and it’s the initial stage, you can still go for these tips before the fat in your liver poses any severe problem.
TIPS ON HOW TO AVOID FATTY LIVER
Instead of waiting to develop fatty liver disease, it essential to rule out the conditions affecting the liver and causing the fat to deposit in it. So, without wasting time, let see what to take and what to avoid in fatty liver.
1. Weight Loss
Weight gain and obesity are by far the most common causes of fatty liver. Fatty liver condition is more commonly found in obese people. The good news is that you can often reverse the fatty liver with weight loss. It is also the most necessary treatment for the reversal of fatty liver. Lose at least 10% of the weight of your body to avoid or reverse the fat developed in your liver.
2. Improve Lifestyle:
Lifestyle plays a leading role in your health. An unhealthy lifestyle leads to various bodily disorders, including fatty liver. Taking excessive stress of work and lack of adequate timely sleep may become the cause of fat deposits on your liver. Also, if you have this habit of lying down soon after taking the meal, it may result in fatty liver disease or severe disorders. So, improve your lifestyle and drop these habits.
3. Avoid High Fat Food
Eating fat-rich food on a daily basis can pose serious problems and produce toxins in the body. Overconsumption of non-vegetarian food may also be one of the causes of liver fat. Thus, avoid consuming spicy, junk, and fried foods to prevent the issues of fatty liver. When people with fatty liver avoid food high in fat, they get some relief from the swelling and pain.
4. Other Dietary Selections
There have also been other dietary selections that have been shown to help avoid and reverse a fatty liver. Consume fruits, vegetables, nuts, whole grains, legumes, and fish. People often ask, &is milk bad for fatty liver? We would say that you can consume milk but keep it a low amount. Also, use lesser amounts of dairy products and red meat. There is also a significant finding that low potassium levels increase the chance of fatty liver disease. So, incorporate potassium in your diet from specific sources like banana, kiwis, sweet potato, broccoli, etc.
5. Exercise
Exercise is crucial for treating and preventing a fatty liver. If you do not do proper exercise, there is a high chance that you will develop problems related to liver fat. Perform particularly aerobic exercises, such as running, swimming, or resistance training such as weightlifting. These can go along with weight loss and actually improve liver health.
6. Control Blood Glucose Levels
Apart from obese people, diabetic people are also at higher risk of developing fatty liver. Thus, when you think of how to avoid fatty liver, controlling your blood glucose becomes vital. If you haven’t been screened for fatty liver and you have diabetes, please talk about it with your doctor at the next visit.
SYMPTOMS OF FATTY LIVER
Most people who have fatty liver don’t even know it because there are minimal symptoms. It often gets discovered after your doctor obtains certain liver function tests. So before it poses any chronic risk, let’s see what the symptoms of developing fatty liver are.
● The most prominent symptom of fat in your liver is the increased size of the organ. Your liver becomes swollen because of the excessive fat present in it.
● A fatty or swollen liver makes you feel uncomfortable in all three positions—sitting, standing, and lying. You will feel a kind of stiffness below your ribcage.
● With excessive fat comes pain. People with fatty liver feel severe pain in the upper abdomen above their belly.
● The patients who have swollen livers don’t feel like eating. They develop a loss of appetite, thus causing weakness in their body.
● One of the symptoms indicating excessive fat in your liver is when you start feeling tired after doing only a little work.
CONCLUSION
The liver works as a filter in our body, which removes toxins from the body but absorbs nutritional elements to provide energy for metabolic activities. But 10% of the population in India is seen to be dealing with liver dysfunction. There is also a risk of liver cirrhosis for those with fatty liver. That’s why it’s vital to avoid it. We have shown you 6 ways on how to avoid fatty liver. Follow these tips, and don’t forget to consult your doctor if you see any of the symptoms mentioned above.
