How to manage a fatty liver?
Modern living has
contributed to a common lifestyle condition called Non-alcoholic Fatty
Liver Disease (NAFLD). Even though it sounds like a scary thing to have,
you can manage it — even reverse it — by managing your diet better. The
principles of nutrition management in NAFLD include improving quality
of nutrition, maintaining a balanced diet and eating correct portion
sizes depending on one’s activity profile and body weight. A
carbohydrate to protein to fat ratio of 5:2:3 is advisable and so is a Mediterranean or anti-inflammatory diet.
Changes you must make
- Increase intake of complex carbs (grains, veggies, beans) with low glycemic index and limit simple carbs like milk, sugar.
-Monitor the amount of oil and ghee used in cooking and at the same time decrease intake of fatty foods rich in saturated fats (butter, mayonnaise).
-Incorporate adequate amount of protein from lentils, low fat dairy, egg whites and Omega 3 rich fish in diet.
- Limit intake of excess salt as advised by your clinical nutritionist or physician.
- Add sufficient amount (at least 3 cups) of dark green, red, orange and yellow vegetables and fruits.
- Include functional foods such as amla, turmeric, avocado, flax-seeds, sunflower seeds and walnuts in your diet.
- Have more prebiotic and probiotic rich food items.
- A combination of aerobic and anaerobic exercises improves insulin sensitivity and decreases cardiovascular risk associated with fatty liver.
- At least 30 min of moderate to vigorous intensity aerobic exercises like brisk walking, swimming, cross training, cycling five times a week.
- At least 60 minutes of resistance exercises twice a week.