Early recognition of harmful factors, supplementing nutrients to support the liver, maintaining a healthy lifestyle contribute to effectively preventing fatty liver disease.
Non-alcoholic fatty liver disease (NAFLD) is a common disease that progresses silently without obvious symptoms. However, experts say that daily living habits play a decisive role in preventing and controlling the disease.
If detected early, the patient can completely improve liver function naturally, without the need for medication.
What is NAFLD?
Non-alcoholic fatty liver disease is a condition in which fat accumulates in the liver in people who do not drink alcohol. The cause of NAFLD often comes from metabolic factors.
NAFLD consists of 2 main stages. In the early stages – simple fatty liver, fat accumulates but does not cause inflammation and can be recovered through lifestyle changes. In the stage of non-alcoholic steatohepatitis, the liver begins to inflame and damage cells, easily progressing to cirrhosis or cancer if not treated promptly.
Fatty fish like salmon contains a lot of omega-3, which helps lower triglycerides and improve liver function. Image: Thi Ha
The top 3 “culprits” that damage the liver
Added sugar and sugary drinks
Excess sugar, especially fructose, causes the liver to accumulate fat and reduces its ability to respond to insulin. According to research by the US National Institutes of Health (NIH), consuming too much added sugar is directly related to increased liver enzymes and promotes the progression of fatty liver.
Ultra-processed foods, refined starches
Fast food, packaged snacks or refined grains increase liver fat. A study of 16,000 people showed that those who ate a lot of these foods had an 18% higher risk of disease.
Alcohol
Even though NAFLD is “non-alcoholic,” drinking alcohol still puts additional pressure on the liver. Many studies show that even moderate drinking can promote cirrhosis and cause the disease to progress faster.
Foods that support the liver every day
Fiber
Vegetables, fruits, legumes and whole grains are rich in fiber, which helps reduce liver fat, improve insulin sensitivity and effectively fight inflammation.
Omega-3
Fatty fish such as salmon, mackerel, and sardines contain a lot of omega-3, which helps lower triglycerides, improve liver function, and is safe for people with NAFLD.
Polyphenol
Polyphenols – antioxidant compounds found in green tea, coffee, berries, turmeric, and dark chocolate, help reduce inflammation and protect liver cells from damage.
Build liver protection habits
Eat 2-3 hours before bedtime
People who eat three or fewer meals a day or fast at night for 14 hours or more are more likely to develop NAFLD than people who eat many meals, a study of 11,153 Americans showed.
Drink enough filtered water
Water helps the liver metabolize, detoxify and nourish cells. People who drink a lot of filtered water have a lower risk of death from NAFLD.
Get enough sleep
Lack of sleep or poor sleep increases liver fat, high liver enzymes and insulin resistance. Going to bed and waking up at the same time every day, including weekends, helps stabilize your circadian rhythm and aids in liver recovery.
Combine healthy eating, supplementing nutrients, maintaining positive living habits and exercising regularly to create a strong synergistic effect. Clinical research proves that people who maintain both exercise and proper nutrition improve liver fat and metabolic indicators best.