*This post is not to be used as medical advice or in place of it. This piece is from lived experience. Everyone’s own experience with Non-Alcoholic Fatty Liver Disease can differ from one another.
Living with Non-Alcoholic Fatty Liver Disease (NAFLD) requires a conscientious approach to health and lifestyle. Many times it almost seems like a testament of your own willpower to make sure you stay focused on a healthier life journey.
I know personally that is how it feels for me.
Key Statistic on Non-Alcoholic Fatty Liver Disease
Non-Alcoholic Fatty Liver Disease (NAFLD) is a significant health concern in Canada. Here are some key statistics:
– NAFLD affects about 25% of the Canadian population, with one in five children being diagnosed with the condition.
– The number of NAFLD cases is expected to rise by 20% from 2019 to 2030, reaching an estimated 9.3 million cases.
– NAFLD-related deaths are expected to double by 2030.
These statistics highlight the growing burden of NAFLD and the importance of public health efforts to address this issue.
My Own Battle
It is no secret that back in 2018, I was diagnosed with NAFLD and by staying on course with healthy choices, I was able to reverse it. However, as the years have gone by since then, I find myself still trying to make sure it doesn’t go back to a mild case.
So here I am again, reflecting and reviewing all that I personally know to help myself be better as we can always do better.
I thought what better way to help myself and to the many (unfortunately) that I personally know with the same battle.
Here is a guide to assist the people in their Fatty Liver Disease Journey.
Strategies
Maintain a Healthy Weight
Weight management is crucial in the fight against NAFLD. Gradual weight loss, achieved through a balanced diet and regular exercise, can significantly reduce liver fat.
Find ways that make exercising or eating fun. When a lifestyle is fun, it makes everything so much more easier.
Embrace a Nutrient-Dense Diet
A diet rich in fruits, vegetables, whole grains, and lean proteins can support liver health. We will discuss a little bit more about foods further into this piece.
Exercise Regularly
Physical activity helps burn triglycerides and reduce liver fat. Aim for at least 150 minutes of moderate-intensity exercise per week. But if that is too much, 30 minutes a day of walking is a great start.
Limit Alcohol Intake
Even though NAFLD is not caused by alcohol, limiting intake can ease the liver’s workload.
Medication Management
Only take necessary medications and adhere to dosing recommendations to avoid unnecessary liver strain. Always consult your liver specialist to ensure the medication you are taking does not affect your liver health.
Monitor Health Regularly
Regular check-ups and blood tests can help track liver health and catch any issues early. This is important as many people forget to make liver health a priority for their yearly physical. Always get it checked!
Food And Connection to NAFLD
Certain foods can exacerbate liver issues and should be limited or avoided. Usually, the question I get often is about food and what advice I would give.
My answer is always the same, you need to look at your menu and your own food habits. If it helps, write down what you are eating often and then see what you are having too much of that can be adding to your liver fat. Then limit them and if possible cut them out. It will help you!
Foods to Avoid
– Sugary Treats: Foods like candy, cookies, and sodas (diet sodas are just as bad or even worse) can increase liver fat.
– Refined Carbs: White bread and rice can spike blood sugar levels and contribute to liver fat accumulation.
– Fried Foods: High in calories and trans fats, they can lead to weight gain and liver stress.
– Red Meat: Contains saturated fat that can worsen NAFLD.
– Alcohol: Even small amounts can have a negative impact on liver health.
Food Preparation and Its Impact
How you prepare your food can also affect your liver health. Many people don’t even think of how your food is prepared or made can affect the consumption of it in your body.
It is best to avoid frying food and to use grilling or baking. An air fryer is a great method of cooking too! These methods of cooking help reduce fat intake.
For your veggies, try steaming them as it preserves the nutrients without adding fat. Also, be careful with the spices you use to enhance the flavor of your food. For example limit the excess use of salt and sugar in your food. Your liver will thank you!
Foods To Include
Now it isn’t all bad! I know the foods we have listed can be hard to avoid. Believe me, I know first-hand and it never gets easier for me. Here are some foods that are great to have in your lifestyle change with NAFLD.
Coffee
Coffee is great for your liver! It may lower abnormal liver enzymes and protect against NAFLD. There have been so many studies to say how great coffee is BUT it’s what you put in your coffee that determines the health benefits for your liver.
I drink mine black which is the healthiest you can do. I know it isn’t for anyone and if you need to add a little something you can try raw sugar or one that was recommended to us is Stevia Sugar (from a Health Food Store and it comes in a bottle form).
Greens
Spinach and other leafy greens may prevent fat buildup in the liver.
Beans and Soy
High in fiber and protein, they’re beneficial for overall liver function.
Fish
Provides essential fatty acids and supports liver health.
One of my favorite fish dishes to make is salmon.
Nuts
Contain healthy fats and antioxidants. Of course if you are not allergic to nuts.
By focusing on both the types of food you eat and the way you prepare them, you can support your liver health and manage NAFLD more effectively.
Vitamin D
Vitamin D plays a crucial role in maintaining liver health and has shown promise in reversing non-alcoholic fatty liver disease (NAFLD). This vitamin helps reduce liver inflammation and oxidative stress, which are key factors in the progression of NAFLD. Studies have found that individuals with NAFLD often have significantly lower levels of vitamin D compared to healthy individuals. Supplementing with vitamin D can enhance the liver’s ability to metabolize fats and reduce the accumulation of fat in liver cells. Additionally, vitamin D’s anti-inflammatory properties help mitigate liver damage and fibrosis, potentially reversing the effects of NAFLD. Overall, maintaining adequate vitamin D levels is essential for liver health and can be a beneficial strategy in managing and reversing NAFLD.
Again, consult with your doctor and/or liver specialist to ensure you can take it and the quantity for you to take.
By incorporating these lifestyle changes, individuals with NAFLD can lead a healthier life and potentially prevent the progression of liver disease.
Until next time…Remeber liver is in “live” so let us try to live a healthier life.
~ Momma Braga
