Fatty liver is a condition in which the amount of fat accumulated in liver cells exceeds 5% of the liver's weight. According to the World Health Organization (WHO), this is one of the most common liver diseases today, especially in people who are less active or eat a lot of fried foods and alcohol.
Here are 5 scientific habits to help you prevent and improve fatty liver effectively:
1. Drink enough water every day
Water helps the liver eliminate toxins and metabolize fat better. According to Healthline, drinking 1.5-2 liters of water per day helps reduce fat accumulation in the liver and enhance liver function.
Tips: Drinking a glass of warm lemon water in the morning helps activate the natural detoxification process.
2. Eat lots of green vegetables and fresh fruits
Foods rich in fiber, vitamins C, E and antioxidants such as spinach, cauliflower, oranges, grapefruits, apples help reduce fat absorption.
According to WebMD, supplementing green vegetables daily helps reduce the risk of fatty liver by up to 40%.
3. Limit alcohol and fried foods
Alcohol is the leading cause of fatty liver and hepatitis. Even small amounts of regular use can damage liver cells.
In addition, fried foods contain trans fats that cause fat accumulation in the liver. Replace with steamed, boiled, and lightly baked dishes.
4. Maintain daily exercise
Exercise helps consume energy, reduce fat accumulation and increase blood circulation to the liver.
According to Harvard Health Publishing, just 30 minutes of brisk walking or yoga a day can help reduce liver fat by up to 25-30% after 8 weeks.
5. Get enough sleep and reduce stress
Lack of sleep increases the hormone cortisol - a factor that causes the liver to store more fat.
Maintain a habit of sleeping 7-8 hours a night and spend 10-15 minutes meditating and breathing deeply to help the liver rest and recover better.
The information in the article is for reference only, not a replacement for medical diagnosis or treatment. You should talk directly to your doctor for accurate advice that is suitable for your health condition.
