How to DETOX your FATTY liver without medications? | Harvard Trained Doctor Explains

By rjoachim | February 21, 2024

Diet:

  • Reduce calorie intake: Aim for moderate weight loss of 5-10% of your body weight. This helps reduce liver fat storage.
  • Adopt a Mediterranean-style diet: This diet emphasizes fruits, vegetables, whole grains, healthy fats (olive oil, nuts, seeds), and lean protein sources like fish and legumes. Limit processed foods, sugary drinks, and saturated and trans fats.
  • Increase fiber intake: Focus on fruits, vegetables, and whole grains, which helps with digestion and blood sugar control.
  • Limit alcohol: Alcohol is a major contributor to fatty liver. Abstaining or significantly reducing alcohol intake is vital.

Exercise:

  • Engage in regular physical activity: Aim for at least 150 minutes of moderate-intensity exercise per week. This can improve insulin sensitivity and reduce liver fat. Start slow and gradually increase intensity and duration.

Other changes:

  • Manage stress: Chronic stress can worsen NAFLD. Seek healthy stress management techniques like yoga, meditation, or spending time in nature.
  • Get enough sleep: Aim for 7-8 hours of quality sleep each night.
  • Consider supplements: While not a substitute for lifestyle changes, certain supplements like milk thistle or vitamin E, under the guidance of a healthcare professional, might offer additional benefits.

Important reminders:

  • Do not attempt any fad diets or cleanses: These can be harmful and are not supported by evidence for managing NAFLD.
  • Be cautious about herbal remedies: Some can interact with medications or have unintended side effects. Consult your doctor before trying any herbal supplements.
  • Monitor your progress: Regular check-ups with your doctor are crucial to monitor your liver health and adjust your approach as needed.

Remember, consistency is key. Making sustainable lifestyle changes is the most effective way to improve your liver health and manage NAFLD without medication. Consult a healthcare professional for personalized guidance and to ensure the chosen approach is safe and effective for you.

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