What is a Fatty Liver, and How Can We Avoid It?

With 30% of the population being affected by it…what exactly is a Fatty Liver, what effect is it having on us - and how can we take steps to stay healthier and avoid it? 

Brantford Health and fitness expert Bill Dehoog is here to educate, inspire, and help you understand and take the next best steps for identifying your health and fitness goals - now with a closer look at fatty liver disease and what we can do to address it. Read on below!

What is a Fatty Liver?

In a nutshell, Fatty Liver means that you have fat inside your liver that can have an affect on your liver function and over time cause liver injury. When the liver doesn’t process and break down fats as it normally should, the liver will become overrun with fat - which can lead to Diabetes 2, insulin resistance, and increased obesity - think love handles and pear-shaped tummy…which isn’t typically the ideal look we’re aiming for within our health and fitness goals!

What’s the main cause of a Fatty Liver?

Many factors can come into play with pre-existing health conditions, however the general rule of thumb is that Fatty Liver is caused by:

1. Diets rich in processed food and refined carbs (sugar)

2. Overeating

3. Insulin resistance

4. Visceral fat

5. Chronic inflammation

6. Lack of physical activity

Movement is so important for a healthy and vibrant body - and it’s one of the easiest ways to start incorporating healthy, effective, and immediate benefits into your daily routine. 

Can a Fatty Liver be Reversed?

The good news is that a fatty liver can be reversed - if individuals take action. Start immediately with a goal to reduce body fat, and incorporate more movement into your lifestyle, as well as the following suggestions for steady improvements moving forward:

1. Reduce or eliminate refined sugar and processed carbs within your daily diet.

2. Eat less and burn more fat! Start with smaller, sensible portions.

3. Try a low carb, ketogenic, Mediterranean diet, with intermittent fasting.

4. Get more exercise!

What Foods Will Help with a Fatty Liver?

Making healthy improvements to your diet can still be delicious! Try including grapefruit, green tea, leafy green veggies, more fiber, olive oil, and coffee as a start and plan ahead to eat more fruits, vegetables, and whole grains.

Include these healthy recipe suggestions on your summer-must-try list!

1. Roasted parsnips and carrots with lentil hummus

2. Garlic and ginger sauteed with bok choy or Swiss chard

3. Pomegranate, squash, and collard greens, mixed with quinoa with a tasty dressing drizzle

4. Roasted asparagus with garlic

5. Basil pear salad

6. Roasted balsamic beets with rosemary

7. Cucumber watermelon or mango salsa

8. Herbed chicken kabobs

9. Salmon with a citrus glaze

10.  Roasted brussels sprouts and carrots with maple glaze

We hope you’ve enjoyed this insight into Fatty Liver disease, causes, consequences - and thankfully, how we can reverse and avoid it in the future!

What steps will you be taking to make improvements in your overall health and fitness in Brantford?

Let’s start today - reach out for your free assessment!

Good luck!