Due to obesity and unhealthy lifestyles, there are more and more people suffering from non-alcoholic fatty liver today. If the disease is not controlled in time, it will gradually deteriorate and eventually even require liver transplantation. The US MSN website article summarized six key points for protecting the liver.
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1. Exercise. Making exercise a habit is the key to protecting the liver. A recent study showed that the liver protection should not only arrange more exercise, but also the key is to avoid sedentary. Studies have shown that people suffering from non-alcoholic fatty liver, even if they do not strictly adhere to exercise and fitness, need to leave the sofa and move and the excess fat in the liver will be reduced. Therefore, do not sit down and watch TV when you finish eating. Parking can be stopped slightly.
2. Lose weight. Maintaining a proper waistline is more critical than normal weight. A 2016 study showed that females with a waist circumference of more than 35 inches (89 cm) and men with a waist circumference of more than 40 inches (102 cm) had a significantly higher risk of developing severe non-alcoholic fatty liver disease. Therefore, waist circumference should be measured in peacetime and efforts should be made to keep it within the normal range.
3. Coffee. Coffee may be the best hepatic “supplement.” In a number of large studies, researchers have found that coffee has liver protection function, researchers found that drinking a few cups of coffee a day can help reduce the degree of liver fibrosis, which is the first phase of inflammation caused by liver inflammation. In addition, decaffeinated coffee and herbal tea are also beneficial for maintaining liver health.
4. Reduce sugar intake. Sugar is one of the “culprits” that causes non-alcoholic fatty liver disease, especially fructose is considered the worst. The probable reason is that fructose is completely metabolized by the liver while sucrose and glucose have different metabolic pathways. However, fructose contained in fresh fruits is beneficial to liver health. Attention should be paid to reducing the intake of fructose in other food sources and eating less fruit.
5. Curry. The nutrients contained in the curry powder are very beneficial to liver health, especially the one contained in it: turmeric. Turmeric contains an active ingredient: curcumin. Studies have found that curcumin can delay the damage caused by non-alcoholic fatty liver and other liver diseases.
6. Omega 3 fatty acids. Studies have shown that omega 3 fatty acids are good for liver health. Its animal food sources include wild salmon, salmon, and sardines, and plant food sources include Chia seeds, linseeds, hemp seeds, walnuts, and soybeans.