3 common mistakes during Fatty Liver grade 1 that can lead to 2 and 3, and no, it is not alcohol
Fatty liver disease, a growing concern, affects one in three adults globally. Simple dietary errors like consuming excess sugar and processed foods, couples with a sedentary lifestyle, significantly worsen the condition. Underlying issues such as obesity and diabetes also contribute.
Fatty liver disease, which occurs when fat builds up in the rise. There are 2 main types: alcoholic fatty liver disease (AFLD) and non-alcoholic fatty liver disease (NAFLD). According to data 1 in 3 adults has NAFLD globally. If unchecked early stages of fatty liver, aka Fatty lier disease grade 1, can progress to grades 2 & 3, eventually causing cirrhosis and even requiring liver transplant. While most people associated with fatty liver disease with alcohol, NAFLD affects those who drink little to no alcohol. Several other factors can worsen fatty liver disease. Here are 3 common habits that can lead fatty liver to progress from the mild to severe stage.
Poor diet
If you’ve grade 1 fatty liver, you’ve higher chances if reversing it, and restoring the liver health to normal. But what may hinder this is a poor diet. Simple mistakes such as consuming added sugar, refines carbohydrates and ultra-processed foods can further accumulate fat in the liver.
Ways to check for fatty liver at home
What to do instead? Cut back on sugar, refined carbs and processed foods. These include breads, biscuits, chips, burgers, deli meats, sodas, and sugary drinks.
Instead, focus on a well-balanced diet that is rich in vegetables, fruits, whole grains and hethy fats.
Sedentary lifestyle
Your biggest enemy when it comes to reversing fatty liver disease is physical inactivity. Not moving enough slows down the metabolism and reduces the liver’s ability to process fa effectively. Today’s sedentary lifestyle in which jobs require prolonged sitting, is the key driver behind fatty liver diseases. Aim for at least 150 minutes of moderate exercises or 75 minutes of intense physical activity a week. It can be brisk walking, yoga or resistance training, depending on your fitness level and health condition. Also, try to add more movement in your routine. Steps like walking while attending phone calls, or talking the stairs instead of the elevator can help.
Underlying health conditions
Certain health conditions may further worsen fatty liver disease. These include obesity, type 2 diabetes, high cholesterol, and triglycerides. If these conditions are left unmanaged, it might lead to a severe form of fatty liver. Making conscious lifestyle changes to control these conditions can prevent the condition from worsening.
Wondering how to do it? Focus on diet and exercises. Stick to a Mediterranean diet that is rich in fruits, vegetables, whole grains, nuts, olive oil and fatty fish. Studies have consistently shown that following a Mediterranean diet can reduce liver fat, and it is the most recommended dietary pattern for NAFLD.
Drink coffee. A 2021 study has shown that drinking cups of coffee every day can reduce the risk of fatty liver by 20% and death from chronic liver disease by 49%/ coffee contains antioxidants like chlorogenic acid, which can help reduce oxidative stress in the liver. It can lower levels of liver enzymes, reduce liver inflammation and decrease the risk of liver fibrosis in people with NAFLD.
Lose excess wight. Even losing 5-10% of body weight can significantly reduce liver fat. Cutting back on sugar has been linked to improving metabolic conditions of insulin resistance, type 2 diabetes and obesity.