The sedentary lifestyles we lead, are a cause of various lifestyle ailments, out of which fatty liver is getting increasingly common. When the liver accumulates excessive fat, it is known as fatty liver. Doctors usually determine the severity of this condition by assigning it to two main grades which include early-stage Grades 1 and 2. Both conditions can be treated through basic lifestyle modifications, when detected at an early stage. Let’s go through the different stages of Fatty Liver, and how we can reverse it…
Understanding Fatty Liver: What Are Grade 1 and Grade 2
What is Fatty Liver
Hepatic steatosis or fatty liver disease, occurs when liver tissue contains more than 5-10% fat by weight. Fatty liver disease emerges from excessive alcohol consumption (alcoholic fatty liver disease) and weight-related conditions, including diabetes and unhealthy eating (non-alcoholic fatty liver disease).
Grade 1 Fatty Liver
Grade 1 fatty liver is a mild form of the condition. A small amount of fat exists within the liver tissue, yet it produces no significant damage or inflammation (that is for now). The majority of Grade 1 fatty liver patients remain symptom-free. A doctor usually discovers Grade 1 fatty liver through routine blood tests, or accidental ultrasounds.
Grade 2 Fatty Liver
Grade 2 fatty liver represents an advanced stage compared to Grade 1. A significant accumulation of fat exists in the liver, which increases both the likelihood of inflammation, and damage to liver cells. People who have Grade 2 fatty liver, may experience fatigue or experience gentle discomfort, in their upper right abdominal area. Failing to treat this condition allows it to develop into severe liver conditions that may include cirrhosis.
Four-Point Formula to Reverse Fatty Liver
Early-stage fatty liver disease patients can effectively treat their condition through basic modifications in their lifestyle. Here’s a four point formula that reverses both Grade 1 and Grade 2 fatty liver conditions.
Stop Foods Heavy on the Liver: Alcohol and Fats
Your liver processes every substance you consume and drink through your body. The liver experiences increased workload along with fat accumulation, when it processes food substances that include alcohol and fried foods, as well as processed fats. Hence to reverse fatty liver, you need to:
Avoid alcohol: Alcohol is one of the main causes of fatty liver. The liver suffers damage from any amount of alcohol consumption, particularly when it already contains fatty deposits.Cut down on saturated fats: This includes foods like butter, cheese and red meat and fried snacks. The liver accumulates fat deposits because it stores these unhealthy fats.Reduce your intake of processed foods, since these products contain unhealthy trans fats, along with added sugars that harm liver health.
Walking alongside Regular Exercise Activities
Physical exercise functions as an effective remedy for treating fatty liver disease. Exercise facilitates fat elimination from your liver tissue, and enhances your body’s insulin utilization capabilities.
You should take up walking, or any type of moderate exercise for at least 30 minutes throughout most days.Pick something that brings you joy, such as dancing or cycling, or swimming or gardening.Add strength training: Strength train at least twice a week to develop muscle, which enhances fat burning.
Eat Light and Home-Cooked Meals
A simple home-cooked diet provides the liver with the nutrition it needs. Selecting foods that are light, with minimal unhealthy fat content, constitutes eating light.The recommended diet consists of vegetables and fruits, along with whole grains and protein sources including fish, chicken and lentils.Cook at home: This gives you control over what goes into your food and helps you avoid hidden fats and sugars. Smaller meals help your body maintain liver health. Your diet should consist of multiple, small meals instead of big heavy portions.The liver functions best with foods like leafy greens, berries and nuts. Deep-fried foods together with creamy sauces, and rich desserts should be avoided.
Limit Sugar
The liver transforms all sugars from sweet beverages, and sweet treats into fat deposits at a rapid pace. Excessive sugar consumption accelerates the development of fatty liver disease.The high sugar content of sodas, together with sweetened juices and energy drinks, makes them harmful to your health.Check the ingredient labels, because various packaged foods contain sneaky amounts of sugar despite their non-sweet appearance. (or claim)You should select fruits in their natural state, instead of choosing candies and pastries for your sweet cravings.Your liver health benefits from reduced sugar intake, which simultaneously protects you from diabetes and heart disease development.Disclaimer: This article is only for information, and is not a substitute for medical adviceSourcesFatty Liver Disease: What It Is and How to Reverse It.Nonalcoholic Fatty Liver Disease: Symptoms and Treatment.Alcohol and Liver Health: Why It Matters.