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When fat builds up in the liver, it harms overall health. But at Stage 1 or 2, it can be reversed with some lifestyle changes, including exercise and avoiding alcohol and smoking
When excess fat starts accumulating in the liver, its functioning begins to suffer, impacting overall health. (News18 Hindi)
Liver-related issues are rising rapidly, especially among the youth. Due to unhealthy eating habits and modern lifestyles, many are falling prey to fatty liver disease. When excess fat starts accumulating in the liver, its functioning begins to suffer, impacting overall health. Fortunately, if diagnosed at Stage 1 or Stage 2, fatty liver can be reversed with a few easy lifestyle changes.
Renowned liver specialist Dr Shivkumar Sarin shared some practical tips for managing and reversing fatty liver.
Control Your Diet
According to Dr Sarin, the first step to reverse fatty liver is to control your diet. To reduce liver fat, it’s essential to cut down on calories. Avoid foods high in sugar and unhealthy fats, especially fast food, burgers, French fries, and similar junk items. Instead, include fresh fruits, green vegetables, whole grains, and protein-rich foods in your meals. Eating a balanced and healthy diet not only supports liver function but also helps in reducing excess fat.
Try Fasting Once A Week
Dr Sarin suggests that fasting once or twice a week can help cleanse the body. This gives the liver a break and enhances its performance. Fasting supports the body’s natural detox process, helping to flush out toxins and reduce liver fat. However, it is important to stay hydrated and ensure your body gets enough nutrients during fasting. Start gradually and be mindful of your body’s needs.
Exercise Regularly
Engaging in daily cardio workouts like jogging, swimming, or brisk walking for 30–40 minutes is beneficial for the liver. Exercise improves blood circulation, allowing better oxygen and nutrient supply to the liver. It also helps reduce overall body fat, which in turn lowers liver fat.
Avoid Alcohol and Smoking
Alcohol is one of the leading causes of fat accumulation in the liver. Smoking also negatively impacts liver function. Dr Sarin strongly advises avoiding both to maintain liver health and prevent further damage.
Stay Hydrated
Drinking 8–10 glasses of water daily is crucial. Water helps flush out toxins and supports the liver’s natural detox function. Staying hydrated keeps both the liver and body functioning efficiently.
Include Antioxidant-Rich Foods
A diet rich in antioxidants is highly beneficial for liver health. Foods such as grapes, lemons, oranges, carrots, and spinach are excellent choices. These help protect the liver from damage caused by free radicals.
Add Black Coffee And Reduce Stress
Dr Sarin recommends drinking black coffee to reduce liver fat. It not only helps lower fat but also offers protection against serious liver conditions. Reducing stress is also vital. Incorporating yoga, meditation, and breathing exercises like pranayama into your daily routine can help manage stress levels.
Get Regular Check-Ups
If you’ve been diagnosed with fatty liver, consult a doctor regularly and monitor your progress. Early detection and timely care can make a big difference in managing liver health.
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