Reverse Fatty Liver Disease With Your Diet

Fatty liver disease, as the Cleveland clinic defines it, is a condition caused by the storage of extra fat in the liver. It’s usually seen in people who are overweight or obese, but most people have no symptoms. In some cases though, it can lead to liver damage. But the good news is that it’s easily reversible or even preventable through lifestyle and diet changes. We will be reviewing some of the steps you can take today. 

 

What does a liver do?

But before we begin let’s see, what does the liver do?  The liver has many different functions. First, it produces bile, which is a substance that breaks down fat into nutrients like omega fatty acids. The liver also makes proteins and glucose from fat and protein. It stores all kinds of nutrients and helps you detoxify your body. 

 

WebMD lays down some ground rules for which foods would help you reach a healthy weight and a healthy liver: “In general, foods that fight cell damage, make it easier for your body to use insulin, or lower inflammation.“ But what does all of this mean? Let’s break it down.

The good fat and bad fat

There is the fat you should consume and there is that you should avoid. In general, you do not need to consume any sugar, because your body can synthesize its own. And sugar, rather than fat, is what makes you gain weight in the long run. 

 

Consuming too much sugar can ultimately lead to a condition called insulin resistance, which most people with fatty liver disease suffer from. Insulin resistance is a condition in which your body produces too much insulin (which is responsible for the proper absorption of sugar into the cells) but can’t quite use it well. Instead, sugar builds up in your blood, rather than working into the cells, and your liver turns it into fat. 

 

But there are fats that can help the body use insulin better. These are omega-3 fatty acids and monounsaturated fats, found in:

- Fish

- Nuts (especially cc and walnuts) 

- Flaxseed 

- Leafy greens

- Olives 

- Avocados.

Many of these food staples are found in the Mediterranean diet. Consider giving it a go. If you’re looking for a massive change in your diet you could also consider taking on intermittent fasting and a ketogenic diet. Here's a guide.

On the other hand, there are fats you should avoid, which are called saturated fats. These lead to more and more buildup in your liver, and will usually be found in: 

- Red meat 

- Palm and Coconut oil 

- Everything and anything with sugar 

- Full fat cheese 

 

You may also want to consume less yogurt and poultry, unless it’s lean white meat. 

 

Antioxidants, vitamins, and minerals

In addition to antioxidants, WebMD also recommends adding potassium to your diet. These foods are good sources: 

- Codfish 

- Salmon 

- Sardines 

- Broccoli 

- Peas 

- Bananas 

- Kiwi 

- Apricots. 

 

Dr. Eric Berg recommends vitamin D as well for fatty liver disease. While you can consume it in supplement form, the best way to get vitamin D is limited and controlled exposure to the sun. Lay flat in the sun with as little clothing as possible, for no longer than 20 minutes a day, with no sunblock. 

 

Eating fiber can also help with insulin resistance. If you’re looking for natural supplements, consider curcumin and resveratrol, vitamins A and E, and choline. When choosing a vitamin E supplement, go for those containing tocopherols and tocotrienols- these are the best natural forms.

 

Cruciferous vegetables such as: 

- Arugula 

- Broccoli 

- Brussels sprouts 

- Cabbage 

- Radish 

- Swiss chard all have high fiber content, and low carbs. 

 

Garlic and onion also help remove fat from your liver. As far as drinks go, 1 cup of coffee a day could help strip your liver of excess fats, as well as green and black tea. 

 

Lifestyle changes

Changing your diet isn’t enough. This is only one part of your healing journey, which will consist of several lifestyle changes. 

 

Limit your alcohol consumption to once a month, or not at all. 

 

Lose weight. If you have a belly, you probably have a fatty liver. 

 

According to WebMD, even dropping just 5% of your body weight could lower the fat in your liver. Practicing intermittent fasting and a well-balanced ketogenic diet could help tremendously with that. 

 

Start exercising. Any and every kind of exercise will be good and beneficial for us at a later. But high intensity workouts could even help with scar tissue (cirrhosis).

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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Weight Loss: 5 super nutrients that can help you lose weight

You cannot shed kilos simply by lifting weights or running for miles. When it comes to weight loss, the kind of food you eat is equally important. The most important things that help in cutting unwanted body fat is eating healthy and clean food. Fruits and veggies are packed with nutrients that are good for health and helps to speed up the weight loss process. So, one has to be very careful about the type of foods they include in their diet. Here are 5 super nutrients that can help you lose weight more effectively.

Monosaturated fats
Including monounsaturated fats in your diet can help you shed kilos and tone your bulging belly. They can even reduce the risk of developing cardiovascular problems and decrease inflammation. Studies show that a diet high in monounsaturated fats led to weight loss similar to that of a low-fat diet provided the calorie intake remains the same.
Source: Avocados, Macadamia nuts, almonds, and olive oil are some great source of monounsaturated fats.

Fiber
Increasing your intake of soluble fiber, such as beta-glucan and glucomannan, can help you lose belly fat and prevent fat gain. Several studies have shown that people who consume more soluble fiber have a lower risk of belly fat. It also slows down digestion and keeps you full for a longer period of time.
Source: Apples, berries, citrus fruits, oatmeal, and pears are some good source of fiber.

Protein
Protein is the most important nutrient when trying to lose weight. Increasing your protein intake when trying to shed kilos can boost metabolism, reduces appetite and alter several weight-regulating hormones. High protein food items can make you burn more calories around the clock, even when you are sleeping.
Source: Lean source of protein like beef, poultry, fish, dairy products are good when trying to shed kilos.

Raspberry ketones
Raspberry ketones is the natural substance that provides red raspberry its aroma. It is also found in small amount in blackberries, cranberries, and kiwis. Raspberry ketones can help to increase the production of muscle energizing, fat burning hormone adiponectin.
Source: Raspberry, blackberries, cranberries

Epigallocatechin Gallate (EGCG)
EGCG is a compound found in green tea and has numerous proven health benefits. It helps to reduce inflammation, lose weight and prevent heart and brain disease. The compound is known to increase thermogenesis by burning extra calories.
Source: Green tea, White tea, cranberries, pears, hazelnuts contains EGCG. 


this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   
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https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
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TIPS TO TACKLE DEPRESSION

Take your multivitamin with breakfast

Taking a basic multivitamin containing folic acid and vitamin D helps your brain produce antidepressant hormones like serotonin and oxytocin, triggering a 30 percent improvement in moods in as little as two weeks. For best results, take your multi with breakfast. According to  researchers, morning is when your ability to absorb nutrients peaks -- so taking your folic acid and vitamin D in the a.m. can cut your risk of depression by as much as half.

Go for a midday walk

Almost 96 percent of our lives are spent indoors. “Yet, hands-down, the most effective way to increase your production of mood-boosting serotonin is to combine sunlight with motion,” says a researcher. “It’s such a powerful combo, it improves people’s outlook for five hours straight.” The good news: Just 20 minutes of leisurely outdoor activity -- like sweeping the porch or going for an easy walk -- can help tamp down your symptoms in as little as one week, say researchers.

Adjust the lights

There’s a direct nerve connection between your eyes and the biological clock buried in your brain. And research  shows that keeping your environment in sync with that clock -- so you’re surrounded by light during the day, and dimness in the evening -- doubles the effectiveness of any mood-boosting program. To do: Keep your home and workplace cheery and bright during the day by using high-wattage light bulbs and opening the curtains. Then, dim the lights and switch off your computer and other light-emitting electronics one hour before bedtime. Be friendlier to your brain.

Add avocados

Enjoy 1/2 an avocado daily, and you’ll cut your risk of depression (and your symptoms, if you’ve already got it) by 25 percent or more,  researchers say. The reason: These tasty gems are loaded with monounsaturated fats -- nutrients that prod your brain to make the blues-busting hormone dopamine. Some tasty options: Use guacamole as a veggie dip, add avocado slices to burgers and sandwiches, toss cubes into salads, or puree and mix into soups, stews and chilli recipes.

Hit the dance floor

In a recent  study, it only took nine weeks of dancing to cut subjects’ depression scores by 67 percent -- an improvement that’s tough to match even with antidepressant meds! “Dancing’s combination of exercise and rhythmic motions prompts your brain to produce a larger, steadier supply of mood-steadying hormones,” . For best results, dance for 30 minutes, four times weekly. Time to sign up for that salsa class?

Ask for massages

Getting a couple of 20 minute massages each week can trigger a 30 percent increase in your brain’s production of feel-good hormones called endorphins, cutting your aches and pains and other physical symptoms by 25 percent, according to University of Miami studies. Regular massages shift brain wave activity from the right side, which churns out negative emotions, to the left side, which handles positive feelings, the study authors say.

Bake a potato

Enjoy one when life’s dragging you down, and you’ll feel calmer and less easily rattled in as little as 30 minutes, say researchers . Turns out this tuber boosts brain levels of tryptophan -- a key building block of the antidepressant hormone serotonin -- as much as 54 percent. Tired of taters? Any low-fat, high-starch treat will do the trick, so try a cup of unbuttered popcorn, a few graham crackers or a bowl of your favorite cereal.

Belt out a few tunes

Women who weave music into their daily lives -- by spending 10 to 15 minutes daily singing along to their favourite songs --- recover up to 55 percent faster from the blues, plus they cut their risk of relapses in half, say researchers. Singing kick-starts your brain’s production of calming, mood-boosting alpha brain waves, the study authors say.

Nibble dark chocolate

This creamy, rich treat is packed with a high-powered antidepressant that can shore up a draggy mood, plus chase away tiredness and other physical symptoms, in as little as 20 minutes. The study-proven dose: One ounce of dark chocolate daily (eight ounces of hot cocoa can also do the trick).

Join a club

In a recent British study, 72 percent of depressed women who started spending time each week hanging out in a group (by signing up for a church function, book club, bowling league or yoga class, for example), felt significantly cheerier and healthier within one month. And, they only needed one hour of fun group-time each week to get these results.

Clean a little less

Just relaxing your standards of cleanliness can make your serotonin production creep up in as little as one week, suggest  studies. The researchers’ best guess: Lowering your standards allows you to spend more time relaxing and unwinding, and that dials down your production of cortisol, which is a stress hormone that sabotages brain function and saps your ability to produce antidepressant hormones.

Call a fun friend

Women who connect with a fun, upbeat friend for 10 minutes twice weekly are just half as likely to be hit with the blues, say  researchers. Already struggling with depression? The research suggests that chatting with a friend can ease symptoms in as little as three weeks. Combining friendship and laughter prods your brain to produce mood-steady hormones such as endorphins and dopamine. Regularly exchanging funny e-mails or Facebook postings work too.





ps- this is only for information, always consult you physician before having any particular food/ medication/exercise/other remedies.

ps- those interested in recipes are free to view my blog-

http://gseasyrecipes.blogspot.com/

for info about knee replacement, you can view my blog-

http://Knee replacement-stick club.blogspot.com/

for crochet designs

http://My Crochet Creations.blogspot.com/

I've not given details about designs, but those interested are free to mail me for the same.

WALNUTS ARE GOOD FOR HEART

Enjoy 1/3 cup walnuts daily and you’ll cut your risk of a heart attack in half and add almost three healthy years to your life, say researchers. Turns out these crunchy treats are one of the richest natural sources of artery-healing monounsaturated fats. “I’ve been snacking on them for years,” says a Dr.  Walnuts are good for brain too, as they're shaped like it !







ps- this is only for information, always consult you physician before having any particular food/ medication/exercise/other remedies.

ps- those interested in recipes are free to view my blog-

http://gseasyrecipes.blogspot.com/

for info about knee replacement, you can view my blog-

http://Knee replacement-stick club.blogspot.com/

for crochet designs

http://My Crochet Creations.blogspot.com/

I've not given details about designs, but those interested are free to mail me for the same.