Photo: from open sources
Never ignore simple, effective recommendations like lifestyle changes.
Fatty liver is not an exotic disease. It is quite common, but not all people know that they are experiencing problems with this organ. The cause is an incorrect lifestyle, diet, abuse of fatty and unhealthy foods. RBC-Ukraine tells how you can cope with fatty liver without expensive drugs, citing a message from nutritionist and family doctor Yulia Koval on Instagram.
What is fatty liver
The expert notes that fatty liver is a disease of civilization that can affect each of us. You can get rid of it using four rules.
Non-alcoholic fatty liver disease is the most common form of liver disease worldwide. This is a condition in which fat is deposited in the liver cells, preventing it from performing vital functions.
Portrait of a man with fatty liver:
- Lives in a state of stress
- Has a sedentary job
- Doesn’t strain muscles
- Has bad habits
- Likes fatty, sweet, fried foods
- Often overeats and is overweight or obese
How to overcome fatty liver
1. Normalization of body weight
Studies have shown that a loss of 3-5% of total body weight is required to reduce hepatic steatosis, and a loss of 7-10% is required to improve histopathology.
2. Physical activity
On a regular basis, with the mandatory inclusion of anaerobic exercise
3. Dietary changes
Follow the diet: it is recommended to eat 3-4 times a day, avoiding constant snacking, include complex carbohydrates in the diet – porridge, bran, whole grain bread, add vegetables and herbs to each meal. The norm per day is 400-500 g. But keep simple carbohydrates (sweets) to a minimum. It is recommended to avoid packaged juices, sweet carbonated drinks, sweeteners, and syrups.
Avoid products that contain trans fats: processed foods, store-bought baked goods, sausages, sausages, mayonnaise, sauces, fast food. Eat enough protein foods with each meal – eggs, lean meat, fish, legumes, mushrooms, liver, lactic acid products. Avoid alcoholic drinks.
Pay special attention to the following components:
- Choline and lecithin – egg yolks, walnuts, bran, beans, legumes
- Bioflavonoid – a variety of fresh berries, all types of greens, broccoli
- Vitamin C – citrus fruits, bell peppers, cruciferous vegetables, berries
- Omega-3 – cod liver, herring, mackerel, flax seeds
- Fermented dishes – sauerkraut, cucumbers, apples
Food only needs to be baked, boiled, stewed, steamed. And you should avoid frying.
4. Nutritional support
Prescription and doses are agreed individually with the doctor. Most often recommended for use:
- Vitamin E (tocopherol)
- Omega-3
- Lecithin
- L-carnitine
- B vitamins
“Never ignore such simple, effective recommendations as lifestyle changes. In some cases, they work better than expensive medications,” emphasizes Yulia Koval.
