Fatty liver is a condition in which fat accumulates in the liver exceeding 5% of this organ's weight, whether the patient is physically active or not. Liver fat accumulation can be closely related to metabolic disorders, including insulin resistance, high blood fat, diabetes and metabolic syndrome, not just due to lack of exercise or simple obesity. These metabolic factors cause the liver to receive and store more fatty acids than the liver can process, leading to fat tolerance even if the patient is still physically active every day.
International expert in the liver field, Zobair M. Younossi and colleagues, argue that there is currently no specific drug to treat NAFLD, and lifestyle changes are key to controlling the disease, especially weight loss and combining a healthy diet with regular physical activity. According to clinical guidelines, ≥ 5% weight loss can reduce liver fat, while ≥ 7% reduction can help improve fatty liver disease and reduce the risk of more severe progression.
Adjust nutrition, prioritize healthy foods
Changing diet is one of the first steps to reduce the fat burden on the liver. Experts recommend reducing saturated fat, refined sugar and processed foods; prioritizing green vegetables, fruits, whole grains, lean protein and healthy fats as in the Mediterranean diet. Reasonable eating helps improve fat and insulin metabolism, thereby reducing fat accumulation in the liver.
Increase physical activity, exercise regularly and properly
Although heavy work in the workplace is beneficial for overall health, targeted and regular exercise is still necessary to reduce liver fat. Many international studies show that aerobics and endurance training, such as fast walking, cycling, or weightlifting, can reduce liver fat independently of weight loss. Some guidelines recommend at least 150 minutes of moderate-intensity exercise per week, combined with exercises to increase muscle strength, helping to improve insulin metabolism and reduce fat accumulation in the liver.
Fatty liver is a clear sign of metabolic disorders, not only dependent on the level of daily labor. Therefore, changing eating habits and targeted physical activity is a key factor to effectively reduce liver fat and protect liver function for a long time.
