Fatty liver disease is emerging as a global health concern. Studies show that about 32% of adults have non-alcoholic fatty liver disease (NAFLD). This condition is reported more in men (40%) than in women (26%).

If detected early, NAFLD can be reversed. Here are 6 ways to restore liver health.

Say "no" to sugar

Excess sugar is the liver's biggest enemy. When you consume too much sugar, especially fructose (found in table sugar and high-fructose corn syrup), the liver has to process it. Over time, too much fructose overloads the liver, leading to fat accumulation. This can also cause inflammation and liver damage.

Excess sugar increases insulin resistance, which can worsen liver health and increase the risk of type 2 diabetes.

To protect your liver, eliminate sugary drinks, fruit juices, candy, and foods containing high-fructose corn syrup. Instead, choose whole fruits in moderation to satisfy sweet cravings without overloading the liver.

Adopt intermittent fasting

Intermittent fasting, by eating food within an 8-10 hour window and then fasting for 14-16 hours, can benefit the liver. This method activates autophagy, the process by which the body removes damaged cells, supporting liver health. Additionally, changes like eating dinner earlier can improve liver function.

Studies have found that intermittent fasting positively affects NAFLD through several different physiological pathways. However, this way of eating may not be suitable for everyone, so it's important to consult a healthcare professional before starting.

Increase physical activity

Physical activity is key to reversing a fatty liver, even without weight loss. Combining cardio and strength training can significantly impact your health.

Exercise increases insulin sensitivity, helping the liver process fat more efficiently. A 2018 study found that regular physical activity has a positive effect on NAFLD. Various aerobic and strength training regimens have been shown to reduce liver fat content by improving insulin resistance, hepatic fatty acid metabolism, liver mitochondrial function, and activating inflammatory cascades.

Aim for three weight training sessions per week and three cardio sessions, along with 8,000-10,000 steps each day.

People exercising along the Han River, Da Nang. Photo: *Nguyen Dong*

Add protein and fiber

Protein and fiber are essential for liver health. Protein curbs hunger, preventing overeating and fat accumulation.

Fiber, on the other hand, supports gut health and reduces fat absorption. Try incorporating foods like eggs, fish, chicken, broccoli, oats, flax seeds, and chia seeds.

Avoid refined carbohydrates

You may enjoy all kinds of chips, bread, and pastries. But if you want to reverse a fatty liver, it's best to cut refined carbohydrates from your diet. Replace them with whole grains like quinoa and brown rice, starchy vegetables like sweet potatoes, and healthy fats from avocados, olive oil, and nuts.

Lose weight

Being overweight or obese can contribute to a fatty liver. Losing just 5-10% of body weight can significantly reduce liver fat.

Try to lose weight gradually through diet and exercise. This way, the weight loss will be sustainable and effective. Several studies have shown that even moderate weight loss improves liver function.

My Y (According to *Times of India*)