Fatty Liver Disease: Make These Lifestyle Changes to Improve Liver Function | Health

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Fatty liver disease is caused by excess fat in the liver. This is common in people who drink alcohol. In recent decades, even cases of non-alcoholic fatty liver disease (NAFLD) have also increased in young adults due to poor lifestyle choices.

Epidemiological studies suggest that around 9% to 32% of the general population in India is affected by non-alcoholic fatty liver disease and that those who are overweight or obese, who have diabetes or prediabetes, have a higher chance of it. develop, according to a study published in the National Library of Medicine. .

There are two types of nonalcoholic fatty liver disease. The first is simple fatty liver disease, which means you have fat in your liver but there is no inflammation or damage to liver cells. In nonalcoholic steatohepatitis or NASH, there can be inflammation or damage to liver cells and this can cause serious problems such as fibrosis and cirrhosis, and liver cancer.

ALSO READ: Do you suffer from fatty liver disease? Follow these nutritional tips to manage it

Various factors can contribute to causing nonalcoholic fatty liver disease, such as high cholesterol in the body, obesity, high blood sugar, high triglyceride levels, metabolic syndrome, polycystic ovary syndrome and heart apnea. sleep.

“The cases of non-alcoholic fatty liver disease have increased over the past few decades, especially in young adults due to poor lifestyle choices. I see about 30 patients with liver problems each month. In most of them. them we can reverse it simply by improving the lifestyle without spending a dime on pills, ”says Ayurveda expert Dr Dixa Bhavsar.

Here are Dr. Bhavsar’s tips for improving your liver function:

1. Stop non-vegetarians, gluten and dairy products

These foods are heavy to digest, so it’s best to avoid them. Even the consumption of raw foods should be avoided when your liver health is poor. Likewise, fried (mainly urad dal / black gram), processed (maida), packaged and sweetened fermented foods should not be consumed. Eat easily digestible foods like millets, cooked vegetables, rice, and foods made with rice and millet, according to Dr. Bhavsar.

2. Stop alcohol and caffeine

Consuming alcohol and caffeine like tea and coffee can cause more inflammation in your gut. So switch to herbal teas such as lemongrass, CCF (coriander, cumin, fennel), hibiscus, dandelion, coriander, mint, ginger, etc.

3. Hydration is important

Water plays a very important role in improving your metabolism. Without enough water, it is difficult to break down your food molecules in order to absorb optimal nutrition. So make sure you stay hydrated.

4. Eat meals at fixed times

One of the main causes of fatty liver disease in young people is eating in the wrong way. “Eating at all times, not when you are hungry, staying on an empty stomach even when you are hungry, eating every two hours, etc. should be avoided,” says the Ayurvedic expert.

“Make sure you have the largest meal of the day between 10 a.m. and 2 p.m. to get the most benefit from the food you eat. Also avoid late dinners. Try to eat dinner before sunset if possible. If possible. this is not possible, so before 8 pm And always opt for a light dinner. Vegetable soups, rice, khichdi, pancakes (different chillas like besan, ragi, jowar, etc.), millets and sabji are healthy dinner options, ”says Dr Bhavsar.

5. Set your sleep schedule

Developing a good sleep schedule is very important. “If you sleep at the same time every day (at 10 p.m. is a great time to sleep) it will improve your metabolism, help you achieve hormonal balance, help you lose / gain weight, reduce your stress (by reducing cortisol) and balance the secretion of ghrelin-leptin (hunger-satiety hormones) which is important for liver health, ”says Dr. Bhavsar.

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