Liver diseases can't affect me. If you're in this assumption, you're probably wrong. Non-alcoholic fatty liver disease is a leading cause of chronic liver failure affecting around 32% of adults globally, higher among males (40%) than females (26%). While this can be alarming, it's also true that Non-alcoholic fatty liver disease can easily be prevented with the help of a few natural remedies.

Understanding Non-alcoholic fatty liver disease:

Non-alcoholic fatty liver happens when there's excessive fat accumulated in the liver. This is majorly due to a sedentary lifestyle, obesity and improper diet. It's your liver's alarm that something is wrong within and requires immediate attention. Even more concerning is that this condition doesn't require heavy drinking - it can affect anyone regardless of alcohol consumption.

Embrace healthy lifestyle

When it comes to liver disease, adopting a healthy lifestyle is the key. No fancy portions or magic pills. A good healthy lifestyle and food choices are sufficient to keep your liver healthy in the long run. This also prevents your liver disease from progressing to inflammation, liver cirrhosis, finally leading to liver cancer.

Choose a wholesome diet.

Consuming a wholesome diet with colourful fruits and vegetables increases your fibre intake. It makes you feel fuller for a longer time. You can also include vitamin E and omega-3 supplements. A proper diet helps your liver break down fats and toxins sufficiently, energising you and preparing for the whole day.

Time-restricted feeding

Timing is essential when it comes to anything. This also includes your diet. Time-restricted feeding allows your liver to rest, recharge and energise to perform well the next day. Always consume a light dinner and maintain a fasting window of at least 8 hours to regain your liver's potential faster.

Maintain calorie deficit

Holistic weight management is the key to keeping your liver healthy and safe. This can be easily achieved by following a calorie deficit. Consume 500 calories less than your actual calorie requirement every day and perform a moderate level of physical activity.

Consistency allows you to take this up as your lifestyle, and it's also said that your liver gets healthy when you start losing even around a considerable 10% of your body weight every month.

The best part? You don't have to run a marathon or stress about drastic crash diets. Just sustainable and slow progress can make a massive difference over time.

Watch your sugar intake.

Sugar and anything white is considered the primary culprit to your liver health. When your liver is already struggling to process all the fat accumulated, adding on excessive sugar and trans fat is not really a good idea. Consider desserts as your villain and avoid them to the maximum extent.

Hydrate enough

Staying hydrated helps your liver to flush out toxins easily and maintains your liver's efficiency. This also enables you to be consistent with your calorie-deficit diet. Listen carefully to your body and its signals and follow the same without turning towards addiction. Even your excessive cravings could mean you need hydration and not food to satisfy your cravings.

Listen and act!!

Limit your alcohol intake.

Whether a sober or a social drinker who parties every other week, alcohol will damage your liver in the long run.

Let's say you start consuming alcohol at the age of 19. It will gradually begin affecting your liver without any symptoms over the years, which you might not be aware of. It might be too late when the signs alert you of your liver disease leading to liver transplantation. Always limit your consumption or even avoid it to the best for a healthy liver in your later years.

Get some quality sleep.

Sleep is the most underrated rejuvenator for your body. Aiming for 7-8 hours of quality sleep daily allows your liver to function optimally. All you have to do is rest and sleep in your cosy room for your liver to repay with overall health and efficient detoxification.

Takeaway

Taking care of your liver is a simple task. You must be mindful of yourself and follow healthy lifestyle choices to stay strong, healthy and vibrant. And the best part? Your liver has the capacity for regeneration, and even if you start following these practices today, you will experience a cleaner, healthier liver in years to come.