The synonym of fatty liver is Steatosis of liver, which broadly means building up of fats in the liver. There may be a little bit of fat in the liver, but if it is more than 5-10% of the total weight of the liver itself, then it is called fatty liver.
Fatty liver disease is of two types, Alcoholic liver disease (ALD), and Non Alcoholic Fatty Liver Disease (NAFLD). A few causes of fatty liver condition are, obesity, Hepatitis, alcohol consumption, fast weight loss, medications etc. It is a reversible disease and can be prevented too.
Tips to Prevent Fatty Liver Disease
As prevention is always better than cure, a few careful steps can help you stay away from the disease –
Deal with Obesity Immediately
A healthy and fit lifestyle prevents obesity for sure. As sedentary lifestyle is the primary reason of obesity and unhealthy lifestyle in terms of food intake slowly affects your liver. Thus if you are gaining weight or obese then take measures to look after the issue.
Limit Alcohol Consumption
Avoid taking alcohol, as this is a major cause of getting a fatty liver. Alcohol slowly keeps harming your liver even without showing any symptoms.
Avoid Food with High ‘Glycemic’ Index
It will be very disheartening to know that many of your favorite foods come under this list including foods like white bread, white rice, sugar etc. Fruits like mango, ‘chikoo’, custard apple, banana etc should also be avoided. Many roots and tubers, such as yam, ‘arbi’ potato etc. can affect your liver adversely as well.
Avoid Fat Rich Foods
Some food items rich in fat, such as butter, margarine, and ‘ghee’ should also be avoided to prevent a fatty liver. You should have a diet which is less in saturated fats.
Avoid Foods Rich in Cholesterol
Certain food items rich in cholesterol should also be avoided, such as red meat, processed meat, egg yolks, prawns, liver, cheese etc.
Avoid Junk Foods
Fast foods such as pizzas and burgers, and carbonated drinks should also be avoided.
Physical Exercise is a Must
Exercising such as walking, swimming, gardening, stretching, yoga keep you away from a host of diseases and a fatty liver is also one of them.
Taking Fiber Rich Diet
You should include fibrous food in your diet, such as wheat bran, wheat flakes, muesli, ragi, barley, jowar, whole grains, and sprouts. Some more additions like apple, papaya, pomegranate, guava, peas, dark green leafy vegetables, such as broccoli, cabbage, and spring onions will also ensure healthy liver. Along with these, you should take nuts rich in Omega 3, such as walnuts, almonds and flaxseed.
Gradual Weight Loss
Sometimes while reducing weight, people opt for sudden weight reduction methods to get results in a short period of time. This harms your liver and extra fat gets accumulated in the liver cells, which gives you a fatty liver eventually. A healthy weight is desirable and weight loss processes should be checked with the physicians before adopting.
Thus, following the above mentioned points, adopting a healthy lifestyle and balanced meal habits can prevent you from getting a fatty liver.