Have you ever been diagnosed with fatty liver during a health checkup or medical examination?
When you hear the term fatty liver, you probably think of things like obesity, overeating, and metabolic syndrome. Some women may be surprised to be told they have fatty liver even though they are not obese and do not drink alcohol.
Fatty liver is one of the modern diseases that is on the rise due to the Westernization of diet, stress, obesity and lifestyle-related diseases
This article summarizes the diet and exercise you can adopt right now to improve fatty liver, so please read to the end
table of contents
1. What is fatty liver?
Fatty liver is a condition in which the body's unconsumed energy is converted into triglycerides due to overeating and lack of exercise, and more than 30% of this energy accumulates in the liver.
Fatty liver is common among middle-aged men, affecting one in three people. It is also common among older women, affecting one in five people.
For women, when they reach menopause, their female hormones decrease rapidly, their bad cholesterol (LDL cholesterol) increases, and their risk of arteriosclerosis and fatty liver increases, so they need to be careful
1-1. Fatty liver is caused by overeating, unhealthy eating habits, and lack of exercise
The causes of fatty liver include:
● Alcoholic fatty liver, caused by excessive drinking habits
● Non-alcoholic fatty liver disease (NAFLD), caused by lack of exercise
● Overeating and unhealthy diet (NAFLD), unrelated to drinking
Non-alcoholic steatohepatitis (NASH) is a type of NAFLD that has become a particular problem in recent years
NASH causes hepatitis, and repeated episodes can lead to liver fibrosis, with 5% to 20% of cases leading to cirrhosis or liver cancer, so caution is required. Fatty liver can also be caused by extreme dieting or side effects of drug treatments such as steroids and anti-estrogen drugs
1-2. Main symptoms of fatty liver
Fatty liver is almost asymptomatic. The liver is known as the "silent organ" and is rarely painful.
If fatty liver is left untreated without any noticeable symptoms, there is a good chance that bad cholesterol (LDL cholesterol) will adhere to the blood vessels and cause arteriosclerosis. There is also a risk of developing angina, myocardial infarction, and cerebrovascular disease.
Fatty liver is often discovered during health checkups and medical examinations, and is rarely noticed in everyday life. If symptoms such as general fatigue, nausea, loss of appetite, weight loss, and jaundice appear, the disease is likely already in an advanced stage and you should see a doctor
2. Diet and exercise are effective in improving fatty liver
There is no cure for fatty liver, so to improve it, you need to review your diet and lifestyle
By reviewing your diet and improving your lifestyle, you can prevent diseases other than fatty liver, so be sure to actively incorporate these into your diet as much as possible
2-1. Dietary therapy effective in improving fatty liver
To improve your diet, you need to be conscious of what you eat and whether there are any alternatives.
Please refer to the following for measures that can immediately improve fatty liver.
● Try switching from juice to tea
● Reduce the amount and frequency of eating fatty foods and sweets
● Avoid fatty meat
The ideal meal would be a Japanese set meal with a main dish, side dish, and staple food
2-2. Exercise therapy effective in improving fatty liver
It is said that combining muscle training with aerobic exercise for 20 minutes or more is effective for fatty liver.
Specifically, using the stairs instead of the elevator, or raising and lowering your heels while brushing your teeth, will help you use the muscles in your lower body more efficiently. This is recommended for those who want to increase their basal metabolic rate and aim for a body that burns fat more easily.
Also, if you commute by train, you can incorporate aerobic exercise into your commute by simply walking one station. Be mindful of exercise and incorporate it into your daily life
3. Dietary tips to improve fatty liver
For fatty liver, it is very important to eat a nutritionally balanced diet and reduce the frequency of eating fatty foods, juices, and sweets.
Here are three points that can be expected to improve fatty liver.
3-1. Be careful not to consume too much sugar or fat
There is no problem with consuming carbohydrates and fats in appropriate amounts.
Fruits are often thought of as being "good for the body" and "rich in vitamins." However, fruits contain a lot of fructose.
The "daily fruit intake limit" for a fatty liver diet is 150g, which is equivalent to the following amounts:
● 1/2 an apple,
● 1 large kiwi fruit,
● The equivalent of 10 grapes
Just as "too much medicine can be poisonous," eating too much fruit will turn it into triglycerides
Also, moderate intake of fats plays a role in maintaining the body's regulatory functions, so omitting them altogether is also a problem. To avoid excessive intake of fats, try using less oil and adopting cooking methods such as boiling or steaming
3-2. Be careful about alcohol intake
Drinking alcohol in moderation is not a problem, but people diagnosed with alcoholic fatty liver disease should abstain from alcohol
Additionally, high-sugar, high-fat snacks such as fried chicken, pizza, and cheese are strictly prohibited. Opt for low-calorie, low-salt foods such as sashimi, chilled tofu, and edamame.
The recommended daily amount of alcohol is as follows:
● Beer: 1 medium bottle
● Shochu: 1/2 cup
● Sake: 1 cup
● Wine: 2 glasses
● Whiskey: 2 single glasses
3-3. A diet that includes adequate amounts of protein and catechins is also effective
Those with fatty liver should incorporate a moderate amount of high-quality protein into their diet.
The recommended daily intake of protein is said to be the following: 1 egg
, 80g of fish (one slice)
, 40-80g of meat (lean)
, 1/3 of a block of tofu
, and 200g of milk.
Additionally, catechins contained in green tea are also effective against fatty liver
The large amounts of active oxygen generated by stress, smoking, excessive drinking, etc. are called oxidative stress and damage liver cells. Catechin has been shown to reduce this oxidative stress and is also effective against fatty liver
4. Positive effects of improving fatty liver
Eating a balanced diet and exercising will not only improve fatty liver, but also have other health benefits such as preventing metabolic syndrome, helping with weight loss, and reducing bad cholesterol (LDL cholesterol)
In addition, regular moderate exercise increases the beneficial substance adiponectin, which lowers triglycerides and is effective in increasing good cholesterol (HDL cholesterol)
As a result, positive effects such as the prevention and improvement of arteriosclerosis, high blood pressure, diabetes, and cancer can be achieved
5. Summary: To improve fatty liver, focus on diet and exercise therapy
There is no cure for fatty liver, so the most important thing is to review your lifestyle habits
However, it is difficult to suddenly quit your current lifestyle habits, and if you do not make an effort to improve your lifestyle, fatty liver will progress rapidly and may become irreversible.
Ideally, you would be able to do both diet and exercise, but the reality is that this is quite difficult. If you are in this situation, try some easy ways to improve your lifestyle, such as switching from juice and coffee to green tea, little by little.
Pay attention to your diet and exercise, and incorporate them into your daily life to improve your fatty liver
Supervision: Dr. Yasushi Tsuda