Discover 8 Key Steps to Reversing Non-Alcoholic Fatty Liver Disease
& Preventing Further Harm!
There is no medical treatment as such for Non-alcoholic fatty liver disease and over time fatty liver disease can destroy your liver. The good news is that “Reversing Non-Alcoholic Fatty Liver Disease” is possible by implementing these 8 Key Dietary and Lifestyle Changes. However don’t wait too long as this a serious condition that will lead to irrepairable damage if these changes are not made.
Let’s Begin by getting a better understanding of this disease
Approximately 25% of Australians have been diagnosed with non-alcoholic fatty liver. It is more prevalent for people who are overweight and have high blood pressure. Fatty liver disease is just what it sounds like, the build-up of fat inside your liver cells. Fatty liver disease can be caused by alcohol abuse, especially binge drinking, eating of highly processed, packaged foods and drinks.
If alcohol is the main cause, it is called Alcoholic Fatty Liver Disease. More commonly, fatty liver is caused by metabolic syndrome, in which case it is called non-alcoholic fatty liver disease, or NAFLD.
Understanding Metabolic Syndrome and who is at Risk
Metabolic syndrome is not classed as a disease within itself. It is a group of risk factors, that are warning signs and they begin to produce unwanted symptoms of ill-health. If these warning signs and symptoms are not addressed by implementing healthy dietary and lifestyle changes, then it can lead to disease.
Risk & Causative Factors associated with Metabolic Syndrome:
- Obesity – Obesity is qualified if a person’s body weight is 20% over the recommended BMI weight. (increased fat in the abdomen/waist), A waistline of 40 inches or more for men and 35 inches or more for women (measured across the belly)
- High Blood Pressure – A blood pressure of 130/85 mm Hg or higher or are taking blood pressure medications
- Diabetes, Insulin Resistance, Gestational diabetes. A fasting blood glucose (sugar) level greater than 100 mg/dl or are taking glucose-lowering medications
- High Cholesterol – A high density lipoprotein level (HDL) less than 40 mg/dl (men) or under 50 mg/dl (women). A triglyceride level above 150 mg/dl.
In short Non-alcoholic fatty liver disease is a precursor of the Metabolic Syndrome. The Simple facts are that if you don’t make some serious health changes you are going to be one very “sick person.” This I am sure you don’t want to happen, so here are the 8 Key Steps to Reversing Non-Alcoholic Fatty Liver Disease and Metabolic Syndrome. Restoring your health, preventing further damage and disease.
8 Key Steps to Reversing Non-Alcoholic Fatty Liver Disease and Metabolic Syndrome
1. Limit alcohol intake
There are two types of fatty liver disease — alcoholic fatty liver and non-alcoholic fatty liver. Alcohol abuse leads to alcoholic fatty liver and abstaining from alcohol in such cases is necessary. Trust us, it will cause the fatty liver to subside within six weeks.
When there is no alcohol consumption or moderate intake of alcohol and there is still fatty liver, it is called non-alcoholic fatty liver (NAFLD). In such cases, reduce your alcohol intake further and drink not more than 1-2 small drinks once a week. Learning to say “NO” is an important word when letting go of anything that will harm your health.
2. Eat Smaller Meals Every 2 to 2 1/2 Hours
Eating small and frequently will enhance your metabolism and will help you lose weight. Losing weight is a necessary step to healing your liver quicker and more efficiently. What I am talking about here is that eat regular three meals per day, ensuring that you have smaller portions, then include for example a mid-morning snack a handful of dry roasted almonds with an apple or other piece of fruit, or a bowl of fruit with yogurt. Clear vegetable soups make a great snack between meals.
3. Eating your Daily Requirement of Healthy Protein
Eating a healthy, daily protein requirement provides you with essential nutrients, will help boost your metabolism, and will help with your weight loss, therefore supporting faster restoration of your liver. An adult or even a child needs to consume a minimum quantity of protein on a daily basis. An easy way of measuring your portion size is that being the size of the palm of your hand. It is quite common that the majority of us, do not eat enough protein per day. Protein isn’t just found in meat and dairy products. There is healthy protein found in nuts, seeds, legumes and vegetables that will help to make up your daily requirement of protein.
Protein-rich sources include:
- Lean meat (chicken, egg whites, fish)
- Dairy and Dairy products. Dairy alternatives include goats milk and cheeses, almond milk, soy milk and coconut milk
- Vegetables include: sweet potato, carrots, broccoli, spinach, kale, asparagus, cauliflower and brussel sprouts
- Nuts and seeds
- Pulses, legumes and wild rice
4. Include 3-4 servings of Vegetables and 2-3 of Whole fruits every day
Fibre acts as a natural scavenger, thus adding vegetables, whole fruits means fruit that isn’t juiced or cooked, whole grains will help remove excess fat from the liver. It will also promote weight loss and control blood sugar levels, which will indirectly help heal the liver faster.
Vegetables (green leafy, red, yellow, and orange-coloured vegetables like beet, carrots, yellow pumpkin, yellow or red bell peppers, etc.) and whole fruits (berries, kiwi, orange, pomegranate, pineapple, etc.) are rich sources of antioxidants. Eating your Greens is an important step toward a Healthy Heart.
5. Eating Healthy Fats
Research has shown that consuming Omega-3 rich fats and monounsaturated fats help reduce hepatic lipid and improve liver fat in people with NAFLD. Also, Omega-3 fats are anti-inflammatory in nature, which will protect the liver from any inflammation. Thus, add the following rich sources of omega-3 and MUFA to your daily diet. Omega-3 rich sources – Fish such as Atlantic Salmon, Barramundi, Melrose fish oil, walnuts, flaxseeds, flaxseed oil Monounsaturated fat sources – Olive oil, avocado, avocado oil, nuts.
6. Eliminate Saturated Fats
Saturated fats are those which are solid at room temperatures like butter, ghee, margarine, cheese, full-fat dairy foods, and red meat. Consumption of these enhances the deposition of fats in the liver. Thus, they should be completely avoided. To help with avoiding saturated fats, stop buying processed and precooked meals, fast food and baked foods.
Learn – The Secrets Behind Good & Bad Fats – Eliminating the Confusion
7. Eliminate Consumption of Sugar Laden, Fatty Foods
Eliminate Sugar laden, fatty, deep fried, baked foods. These include foods such as mass produced breads, all soft drinks, milk flavoured drinks, packaged, processed foods and meals. They will rob you of your health and quality of life.
Learn Why! Sugar is a direct Road to Heart Disease, Diabetes, Alzheimers, Cancer and Gallstones. When eaten on a regular basis and take up a large proportion of your daily food intake.
8. Plan Regular Daily Physical Activity
A minimum of 30 minutes of moderate activity, six days a week is necessary to lose weight, control blood sugar levels, and thyroid as well as lipid profile. In totality, it will make sure that fatty liver reversal is happening at a good pace.
If you Choose Not to Change your Habits These are the Stages of Liver Damage
Just in case your not convinced to make these changes this is what will happen to your liver, if you don’t. This Liver damage finally leads to Cancer then “Death”. Death not necessarily being the scary factor here, but the loss of your quality of life is something I am sure you would like to prevent.
Learn more about the Foods to Eat & Why with Easy to Follow Recipes – Julie’s eBook Eating to Live –
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