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Fatty liver disease, once considered a condition that primarily affected the older adults, is increasingly being diagnosed in younger individuals. This is alarming and raises critical questions about lifestyle choices, dietary habits and overall health of today’s youth.
Fatty liver disease, particularly Non-Alcoholic Fatty Liver Disease occurs when excess fat builds up in liver cells. There is a rise of fast foods, sugary beverages, processed and junk foods which lack nutrition and are just empty calories. This has led to weight gain and fat accumulation in the liver.
Most of today’s young people don’t seem to spend enough time in nature. They are not active. They spend hours on social media instead. They don’t walk or exercise much. This has also led to rising obesity rates.
Youngsters today also seem to have much more stress than they can handle. Chronic stress can lead to unhealthy eating habits and hormonal imbalance, both of which can lead to fatty liver disease. Also, some individuals may be genetically predisposed to fatty liver disease.
A balanced diet is crucial for liver health. Focus on whole grains, lean proteins and fresh fruits and vegetables. This will provide essential minerals and vitamins. Opt for a low-carb diet with enough proteins and good quality fats. Make sure to eat salads to get enough fibre.
Reduce body fat by regularly exercising. Incorporate cardio 3-4 times a week in the form of running, Zumba, tennis, paddle ball. Focus on resistant training. Building lean muscles will not only burn fat but also improve your overall metabolic health.
If you love coffee, then drink one cup of good quality, organic coffee a day (without milk or sugar). One cup of black coffee is good for liver health.
Deep sleep is very essential for liver health. Make sure to get at least 7 hours of sleep. Try to be in bed by 11pm latest. Make sleep and stress management a priority in your life. Manage your stress levels by practising yoga, pranayama or deep breathing exercises. Stay hydrated and drink sips of water throughout the day. Water flushes out toxins from your body.
Don’t eat many fruits at a time. Excess fructose will fluctuate your blood sugar levels and as a result cause inflammation in the liver and gut.
So then if you have fatty liver, what can you eat to reduce inflammation and improve your health? Always keep your approach to health holistic.
Eat fatty fish. Sardines, tuna, salmon, trout and mackerel which are rich in omega-3 fatty acids.
Have only a handful of overnight soaked nuts and seeds daily.
Olive oil is good for liver health. But don’t cook with olive oil. Have it raw, as a salad dressing or make hummus with olive oil or homemade mayonnaise with olive oil.
Cruciferous vegetables are rich in sulfate and folate, which are good for liver health.
Make sure your diet is healthy and sustainable. It should not be a fad diet. Along with diet, one needs balanced nutrition, adequate exercise, sleep hygiene, stress management and emotional detox.
Take the right steps to your wellness journey with the help of a health coach, who can provide a personalised programme for your unique health needs, help you to not only lose weight, but also improve your metabolic health and enhance your overall wellness.
Perrin The Holistic Health Coach
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