Did you know excess fat can build up in your liver, leading to Fatty Liver Disease? Fatty Liver is a common cause of liver cancer. To diagnose fatty liver disease, doctors may perform blood tests, imaging scans, or a liver biopsy. Excess fat in the liver can cause inflammation and lead to scarring in the liver which is irreversible.
Just like managing your overall body fat percentage, maintaining a healthy liver hinges on a balanced diet and regular exercise. While diet plays a crucial role in preventing fat buildup in the liver, similar to weight management, exercise acts as a powerful partner in burning excess fat.
Tips to prevent Fatty Liver Disease and liver cancer:
- Maintain a healthy weight (Healthy BMI): Consult a dietitian for healthy weight loss strategies.
- Choose low-glycemic index foods: This helps avoid blood sugar spikes after eating.
- Limit simple sugars: Avoid sugary drinks, such as sweetened tea and sports drinks.
- Reduce unhealthy fats: Limit deep-fried foods, fast food, processed foods, desserts, and pastries.
- Increase consumption of good fats: Consume unsaturated fats from plant-based oils (excluding coconut and palm oil), nuts, seeds, avocados, and fatty fish. However, be mindful that excessive intake of unsaturated fats can cause weight gain and high cholesterol too. Consult a dietitian for the right amount for you!
In addition to a healthy diet, regular physical activity is also crucial in preventing liver cancer and fatty liver disease. It is recommended to aim for 150-300 minutes of moderate-intensity exercise per week. Here are some tips to help you increase your physical activity:
- Achieve at least 10,000 steps a day by taking the stairs instead of elevators and getting off the bus a stop or two early and walking the rest of the way.
- To boost your motivation, try participating in group exercise classes such as Zumba or fall prevention exercises.
- It is recommended to perform muscle-strengthening exercises at least two days per week.
By incorporating a balanced diet and regular exercise into your routine, you can significantly reduce your risk of fatty liver disease and its serious complications. Remember, small changes can make a big difference and it is never too late to start! Talk to your doctor or a dietitian for personalised guidance on your journey to a healthier you!
