Fatty liver is a common health problem and is often overlooked until it becomes more severe. Many people believe that to "clean" the liver, it requires expensive or complicated therapies, but in fact, the liver has the ability to recover itself very well if you know how to take care of it properly.
1. Drink lemon water in the morning
Many people choose to start their day with lemon juice or warm water to activate digestion, boost metabolism and support the liver in the process of eliminating toxins. Lemon is a source of vitamin C and antioxidants, which help increase the effectiveness of the liver's detoxification paths.
2. Eat a protein-rich breakfast
Protein helps stabilize blood sugar, limit cravings and reduce excess fat accumulation in the liver. You can choose eggs, yogurt or plant proteins to start your day.
3. Prioritize whole foods
Limiting refined sugar and processed foods significantly reduces liver load. Instead, focus on clean foods like vegetables, fruits, beans, lean meats, and heart-healthy fats.
4. Exercise at least 20 minutes a day
Walking, light cardio or weightlifting all help improve insulin sensitivity and promote the use of fat stored in the liver. You don't need to do heavy exercise, just maintain it regularly.
5. Supplementing foods that are good for the liver
Garlic, green vegetables, turmeric, amaranth and green tea are rich in antioxidants that help reduce inflammation and increase the liver's detoxification efficiency.
6. Eat at a reasonable time
Reduce eating time during the day, especially limit late eating, creating conditions for the liver to " rest" to recover. extending the rest period between meals (such as overnight) is very beneficial for the liver.
7. Reduce alcohol and sugary drinks
These are the leading factors causing fat accumulation in the liver. Cutting back on alcohol and sugary drinks helps reduce inflammation and prevent fat from continuing to accumulate.
8. 7-8 hours of quality sleep
Lack of sleep causes hormonal disorders and negatively affects metabolism, making it difficult for the liver to function effectively. Deep sleep helps restore the body and improve metabolic health.
