After the annual physical examination, many people are upset by a report card that reads "fatty liver".
Many people think that fatty liver is a minor ailment exclusive to overweight or drinking individuals, and that it doesn't require deliberate treatment. However, in reality, fatty liver has long become the leading chronic liver disease among Chinese people, affecting individuals regardless of their weight or age. Early-stage fatty liver often presents few noticeable symptoms, but if left untreated for a long time, it can gradually progress to steatohepatitis, liver fibrosis, and even trigger cirrhosis.
Fortunately, fatty liver is a reversible liver disease that does not require special medication. With scientific lifestyle intervention, one can gradually reduce the burden on the liver and reverse fat accumulation. Today, I will teach you seven simple and easy-to-adhere-to methods to easily nourish your liver
Maintain a regular sleep schedule and avoid staying up late for extended periods
The detoxification and repair work of the liver primarily occurs at night. Prolonged staying up late and disrupting the natural day-night cycle can prevent liver cells from resting, significantly reduce metabolic capacity, and accelerate fat accumulation.
Try to fall asleep before 23:00 and ensure 7-8 hours of sleep every day. Staying up late will disrupt the biological clock, leaving the liver without time to repair itself, leading to metabolic disorders and increased fat accumulation. Regular sleep and rest are the foundation for nourishing and protecting the liver.
Abandon added sugars and consume fewer refined carbohydrates
Many people who do not drink alcohol or are not obese have been diagnosed with fatty liver disease, and the problem mostly lies in "sugar". Fructose in milk tea, cakes, candies, and sugary drinks, as well as refined carbohydrates such as white rice, white noodles, and white bread, cannot be metabolized in a timely manner after excessive intake and will directly be converted into fat and accumulated in the liver.
Daily dietary advice: Reduce the proportion of refined rice and white flour, and replace half of the staple food with miscellaneous grains and beans; especially, drink less milk tea, sugary drinks, and fruit juice, as the fructose in them is almost entirely converted into fat by the liver, making it easier to accumulate liver fat than staple food.
Adjust your dietary structure and adhere to a low-fat and high-fiber diet
The core of managing fatty liver disease is not "dieting", but "eating right". Prolonged dieting can lead to malnutrition, which in turn can trigger liver fat metabolism disorders and exacerbate the condition.
Eat more high-quality protein and high-fiber foods daily, such as eggs, lean meat, fish, shrimp, and soy products, combined with green leafy vegetables and mushrooms, to help repair liver cells and promote metabolism. Reduce high-fat and high-oil foods such as fried foods, fatty meat, and animal organs, and maintain a light diet to reduce the metabolic pressure on the liver.
Regular exercise, avoid prolonged sitting
Prolonged sitting is a significant factor contributing to the high incidence of fatty liver among modern individuals. When there is a lack of physical activity over an extended period, the body is unable to burn calories, leading to the accumulation of fat, not only beneath the skin but also within the liver.
It is recommended to exercise for 150-300 minutes per week (such as brisk walking, jogging, swimming, etc.), or engage in high-intensity exercise for 75-150 minutes. Exercise itself can directly reduce liver fat, even if there is no weight loss. Avoid prolonged sitting and get up and move around for a few minutes every hour.
Control your weight and steadily reduce fat, not in a rush
Overweight and obesity are the core triggers of fatty liver, and weight loss is the most effective way to reverse it. However, it is crucial to avoid rapid dieting and extreme fat loss, as sudden weight loss can disrupt the liver's metabolic balance and induce more severe liver damage.
It is recommended to reduce fat gradually, with a target weight loss of 3-5 pounds per month. Losing 3%-5% of body weight can eliminate fatty liver; losing 7%-10% can improve inflammation and fibrosis; losing more than 10% is expected to reverse early liver fibrosis. Steady fat reduction is safe and prevents rebound.
Abstain from alcohol to prevent secondary liver damage
Alcohol is the "number one killer" of the liver. Whether it's Baijiu, beer, or red wine, as long as it contains alcohol, it needs to be metabolized and decomposed by the liver. The acetaldehyde produced by alcohol metabolism can directly damage liver cells, aggravate fat accumulation, and form alcoholic fatty liver.
All patients with fatty liver disease must completely abstain from alcohol consumption, as there is no such thing as "safe drinking in moderation". Alcohol damages the liver, and combined with metabolic disorders, it significantly increases the risk of cirrhosis. Abstinence from alcohol is the bottom line.
Key points
Regular recheck, and refuse to let it go unchecked
Many people, upon discovering fatty liver disease, choose to ignore it, believing that no treatment is necessary. In fact, although mild fatty liver disease does not require medication, regular monitoring is still needed. It is recommended to recheck liver function and undergo B-mode ultrasound every 6-12 months. However, the severity of the condition is determined by the degree of "hepatic fibrosis" rather than the amount of fat.
Upon initial diagnosis, doctors can calculate the FIB-4 score, and perform liver elasticity testing if abnormal. At the same time, it is important to monitor blood pressure, blood lipids, and blood glucose levels, as the greatest threats to patients with fatty liver disease are myocardial infarction and cerebral infarction.
There is no shortcut to nourishing the liver; persistence is key. By adhering to the above seven points, abandoning unhealthy lifestyle habits, and gradually reducing the burden on the liver, one can effectively reverse fatty liver disease and safeguard liver health.
Health Management Center
The Health Management Center, relying on Hainan Cancer Hospital and Hainan Chengmei Hospital, is committed to implementing the "Healthy China" strategy, expanding the connotation and extension of traditional physical examination services, transforming and extending from disease treatment to health management, and providing health management services. It strives to build the most professional health management institution. Adhering to the service principle of "professional authority, customized exclusivity, and safeguarding health", the center has established a complete set of professional, refined, and standardized service processes in accordance with the central leaders' healthcare system. It provides professional services to high-end individuals such as provincial and ministerial leaders, foreign VIPs, corporate elites, and social celebrities.