Non-alcoholic fatty liver disease (NAFLD) is an often-silent disease that, if untreated, can lead to cirrhosis and liver failure. One out of three people has excess fat on their liver, and many aren’t aware of it.
The liver is a vital organ that performs many important functions. It filters toxins from the blood, aids digestion, produces cholesterol and bile, synthesizes proteins, and stores energy. Fatty liver disease is a condition in which fat accumulates in the liver. It develops when fat builds up in the liver cells, rather than being processed and sent out of the body. This can eventually lead to scarring of the liver (fibrosis).
The good news? In most cases, NAFLD is a lifestyle disease that responds to lifestyle changes. The primary treatment of uncomplicated NAFLD is lifestyle changes. Here are some science-backed lifestyle strategies for reducing liver fat and reversing NAFLD.
Lose weight
You can reduce the risk of developing non-alcoholic fatty liver disease and reduce liver fat by losing weight. NAFLD is worsened by eating too much sugar and processed foods — particularly foods high in fructose corn syrup. Research shows fructose may be more harmful than other sugars when it comes to raising the risk for type 2 diabetes and obesity. However, table sugar is half fructose and half glucose, so it’s best to avoid all forms of sugar.
The good news is that many people with non-alcoholic fatty liver disease can stop or reverse their condition by losing weight through diet and exercise. One approach is to substitute whole foods for ultra-processed ones. The best whole food choices include fruits, vegetables, whole grains, legumes, nuts, and seeds. Poor choices are ultra-processed foods like chips, packaged cereals, frozen pizzas, and candy bars. It’s important to limit your intake as of sugary foods and drinks including fizzy drinks, sweets, and cakes.
Cut back on saturated fats and substitute with omega-3 fatty acids, from sources like fatty fish, and monounsaturated fats like olive oil. Avoid sugar-sweetened beverages including sweetened soft drinks, sports drinks, sweetened tea, and juices. Studies show that fructose-laden beverages worsen NAFLD.
Switch Alcohol for Coffee
Alcohol places added stress on your liver and can worsen NAFLD. Research shows that consuming even modest quantities of alcohol can worsen fat build-up on the liver. Switch alcohol for coffee! Many studies show caffeinated coffee lowers the risk of developing NAFLD and may help people who already have it.
It’s unclear whether the caffeine in coffee explains the benefits or whether it’s a combination of caffeine and antioxidants in coffee. But talk to your doctor first about whether drinking coffee is right for you.
Mind Your Medications
Your liver breaks down many medications and supplements. Therefore, some medications place added stress on your liver, even some you might not expect, like synthetic estrogens. Talk to your physician about whether you’re taking medications that could worsen NAFLD. Be aware that some supplements in high doses can affect liver function. For example, there are rare cases of liver injury in people taking green tea extract.
Improve Your Sleep Habits
If you have NAFLD or are at high risk for it, ensure you get seven to eight hours of sleep each night. There’s evidence that lack of sleep can worsen this condition. For one, lack of sleep increases the risk of obesity. Also, lack of sleep stimulates the release of the stress hormone cortisol, which worsens blood sugar control and fat build-up in the liver.
Studies also show a link between poor sleep quality and a higher risk of non-alcoholic fatty liver disease. Make sleep a priority and ensure you have ways to manage stress. Chronic stress also increases the stress hormone cortisol.
Get a Move On!
Exercise is one of the best ways to lower your risk of NAFLD and reduce the amount of fat in your liver if you already have it. Exercise improves insulin sensitivity and how your cells process glucose, which reduces fat storage in places like your liver.
Choose an aerobic activity that gets you moving at least four times a week for 30 minutes at a time–walking counts! You’ll want to add strength training to your routine too (with weights or resistance bands), but if you’re just starting out, it may be better to focus on cardio first. That way, when you’re ready to ramp up strength training later, it will be easier for your body to handle heavier loads without putting undue strain on your body since you’ll be more physically fit.
Conclusion
By following these tips, you can lower your risk of developing non-alcoholic fatty liver disease and even reverse existing NAFLD. But be sure to follow up regularly with your doctor for regular lab studies to monitor your liver function, blood lipids, and blood sugar.
References:
- “Definition & Facts of NAFLD & NASH | NIDDK.” .niddk.nih.gov/health-information/liver-disease/nafld-nash/definition-facts.
- “Global burden of NAFLD and NASH: trends, predictions, risk … – PubMed.” pubmed.ncbi.nlm.nih.gov/28930295/.
- Maurice J, Manousou P. Non-alcoholic fatty liver disease. Clin Med (Lond). 2018 Jun;18(3):245-250. doi: 10.7861/clinmedicine.18-3-245. PMID: 29858436; PMCID: PMC6334080.
- “Even modest alcohol use may worsen NAFLD | GI and Hepatology News.” 31 Aug. 2018, medauth2.mdedge.com/gihepnews/article/171669/hepatology/even-modest-alcohol-use-may-worsen-nafld.
- “Eating, Diet, & Nutrition for NAFLD & NASH | NIDDK.” .niddk.nih.gov/health-information/liver-disease/nafld-nash/eating-diet-nutrition.
- “Fatty Liver & Coffee: Does it Help NAFLD? – Fatty Liver Focus.” 09 Mar. 2019, fattyliverfocus.com/coffee/.
- “Patient education: Nonalcoholic fatty liver disease (NAFLD … – UpToDate.” 10 Aug. 2022, .uptodate.com/contents/nonalcoholic-fatty-liver-disease-nafld-including-nonalcoholic-steatohepatitis-nash-beyond-the-basics#!.
- Mir HM, Stepanova M, Afendy H, Cable R, Younossi ZM. Association of Sleep Disorders with Nonalcoholic Fatty Liver Disease (NAFLD): A Population-based Study. J Clin Exp Hepatol. 2013 Sep;3(3):181-5. doi: 10.1016/j.jceh.2013.06.004. Epub 2013 Jul 2. PMID: 25755498; PMCID: PMC3940103.
- Takahashi A, Anzai Y, Kuroda M, et al. Effects of sleep quality on non-alcoholic fatty liver disease: a cross-sectional survey. BMJ Open. 2020;10(10):e039947. doi:10.1136/bmjopen-2020-039947.
- Zheng EX, Rossi S, Fontana RJ, Vuppalanchi R, Hoofnagle JH, Khan I, Navarro VJ. Risk of Liver Injury Associated with Green Tea Extract in SLIMQUICK(®) Weight Loss Products: Results from the DILIN Prospective Study. Drug Saf. 2016 Aug;39(8):749-54. doi: 10.1007/s40264-016-0428-7. PMID: 27189593; PMCID: PMC4961850.
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