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More and more people are developing fatty liver disease – often unnoticed for years. Lack of exercise and unhealthy diet are the main causes. A 10-step guide to escape the fatty liver trap.
In Germany alone, it is estimated that every third to fourth adult over the age of 40 wears one fatty liver under the right costal arch, many without even knowing it, because a liver knows no pain and often groans unnoticed for a long time under the increasing fat load.
The fatty deposits in our liver are not a harmless depot. This is where the course is set for inflammatory and metabolic processes that have an impact on the entire organism and our health. The negative consequences extend to liver inflammation and Cirrhosis of the liver.
In short: If we want to grow old healthily, we have to get out of the fatty liver trap, and quickly.
About Julia Seiderer-Nack
She has been a specialist in internal medicine since 2009. She also has the additional qualifications in nutritional medicine (DGEM) and acupuncture (DÄGfA) as well as the additional qualifications in emergency medicine and the specialist knowledge of sigmoid colonoscopy from the Bavarian State Medical Association.
1. Throw off ballast
In order for the liver to break down its fat deposits and the metabolism to regenerate again, a sustainable change in diet and weight reduction are needed. A calorie-reduced diet with fewer carbohydrates and unhealthy fats is of great importance for the recovery of liver stores and metabolism.
2. Liver-healthy vital food
The right composition of food, i.e. the quality of the food, is important for the regeneration of the liver and a long-term healthy diet. Choosing anti-inflammatory foods with a high fiber content, low energy density and healthy fats is essential. Because fatty liver doesn’t mean completely avoiding fat – but avoiding the wrong kind of fat.
The following foods are suitable for this:
- Vegetables rich in fiber: broccoli, spinach, cauliflower
- Anti-inflammatory fruits: raspberries, blueberries, grapefruit
- High-quality protein sources: salmon, chicken or turkey breast, tofu
- Healthy fats: olive oil (cold pressed), walnuts, avocado
3. Stay away from industrial sugar
Industrial sugar such as fructose syrup or isoglucose harms our liver by increasing fat production in the liver and blocking our satiety hormones. Stay away from industrially produced sweeteners that are found in soft drinks, soft drinks and convenience foods. Be careful with large quantities of fruit smoothies and pure fruit juices, which can be real fructose bombs. The all-clear applies to fresh fruit – this is still an important part of a complete diet.
4. Mind your microbiome
Our intestinal bacteria have an important say when it comes to the liver via the intestinal-liver axis – especially when it comes to the risk of inflammation and fibrosis. Your intestinal bacteria appreciate good care. A diet rich in fiber, resistant starch and probiotic foods support the biodiversity in our intestines and protect the intestinal barrier.
Probiotic foods that can be easily supplemented:
- Natural yogurt
- kefir
- sauerkraut
- Kombucha
- Temeph
5. Drink – a lot, but properly
Make sure you drink a sufficient amount of at least two liters per day. Water, unsweetened tea or coffee are particularly suitable. Important: Regular coffee consumption (three to four cups) can also have a positive effect on the liver and also appears to reduce the risk of fibrosis.
6. Check alcohol consumption
On the subject of alcohol: it’s best to take a break completely – especially if inflammation or fibrosis is already present. The recommended limits (10 milligrams per day for women, 20 milligrams per day for men) should not be exceeded in any case.
7. Make the liver sweat – physical activity and exercise
Regular physical activity has been proven to reduce liver fat content and protect against complications such as inflammation and fibrosis. Just 150 minutes of physical activity per week in the form of moderate endurance and/or strength training has an effect. So your liver should be in a headlock several times a week.
8. Stop smoking = stop fibrosis
Fatty liver patients who smoke are more likely to develop fibrosis than non-smokers. Therefore, on your fatty liver wish list is: stop smoking.
9. Check-up and prevention
A fatty liver is not a harmless random finding. Regular medical checks and advice on therapy options (including weight loss injections and surgical options) are important. This is particularly true for additional risk factors such as high blood pressure, increased blood lipid levels or blood sugar levels.
10. The thing with the bastard
Changing lifestyle habits is not easy – external support is important not only for motivation, but also for long-term success.
- Set realistic goals: In order to achieve the goal of weight loss, the long-term perspective is important, not quick success in two weeks.
- Looking for allies: Regardless of whether it’s friends, family or other people affected – exercise and sport are more fun together.
- Digital support: There are now a whole range of technical innovations that can also cause problems for the bastard. Especially apps and other digital tools.
- Change perspective: Find physical activities that are fun and a diet that tastes good and doesn’t feel like you’re on a long-term diet.
- Celebrate successes: Even small interim successes can be rewarded.
