Beat the silent epidemic: Simple lifestyle changes to fight off non‑alcoholic fatty liver disease

We're not talking about using supplements or herbs that are advertised as liver cleansing or detoxifying agents. Such products do not have proven effectiveness in treating NAFLD and may even carry the risk of side effects. However, the practices listed below have been proven effective:

If you experience symptoms, immediately seek a cardiologist's help, as it could indicate that your heart is weakening.

1. Reduction of calorie intake

The foundation of NAFLD treatment revolves around reducing excess body weight by cutting back on calorie intake. Losing weight can considerably lessen the amount of fat in your liver and improve your metabolic parameters. It's advised to gradually reduce your weight and avoid extreme diets, which may be ineffective for long-term weight management.

Remember, your heart gives silent calls for help, and a symptom of high blood pressure might be visible on your face.

2. Implementation of the Mediterranean diet

The Mediterranean diet, abundant in vegetables, lean meats, fish, olive oil, nuts, and whole grain products, comes especially recommended for NAFLD treatment. This diet supplies unsaturated fatty acids and antioxidants that promote liver health.

Eating regularly can greatly support your brain function.

3. Limiting the intake of processed foods

You should limit your intake of processed items, which are rich in simple sugars, saturated fats, and fructose. Pay particular attention to avoiding sweetened drinks and fast food, as these can contribute to the accumulation of fat in the liver.

4. Diversifying sources of meat and dairy

It is advisable to limit your consumption of red meat and full-fat dairy, instead opting for lean meats like poultry and low-fat dairy products. The saturated fatty acids present in red meat and full-fat dairy can contribute to the development of fatty liver disease.

5. Limiting alcohol intake

Even though NAFLD is not linked to alcohol abuse, limiting its consumption is crucial to prevent your liver from additional stress.

6. Increasing physical activity

Regular physical activity is a key element in the management of NAFLD. This includes both aerobic exercises and strength training.

Consultation with a physician

If you suspect that you may have liver fattening or are at high risk (obesity, type 2 diabetes, high cholesterol levels, metabolic syndrome), you should consult a physician for a liver assessment and recommendations for future actions.