10 Ways to Improve Fatty Liver Without Exercise

"My health checkup said I had fatty liver..."

I don t have time to exercise...

You can improve with just eating.

Fatty liver is left untreated.

Risk of liver cirrhosis and liver cancer

but without exercise

Improving your diet is enough.

Summarized how to improve fatty liver

[10 ways to improve]

1. Stop overeating → reduce liver fat

Protect your stomach and eyes

Calorie over causes fatty liver

Conscious of the appropriate amount

2. Protein at every meal → liver function recovery

→ Weight × 1g required

Egg, Fish, Meat, Tofu

Essential for liver repair

3. Fermented foods every day → Prepare the liver from the intestines

Natto, Yogurt, Kimchi

Intestinal Environment Affects the Liver

Intestinal-hepatic correlation

4. Blue fish three times a week → reduce inflammation with omega 3

→ mackerel, saury, sardine

EPA and DHA reduce inflammation in the liver

More than 3 times a week

5. Avoid sweets → Prevent fat accumulation

→ Sugar, Sweets, Juice

Too much sugar causes fatty liver

Be careful not to eat too much fruit

6. Reducing alcohol → Reducing the burden on the liver

Two days a week.

Alcoholic fatty liver.

Prohibition if possible.

7. Eat from vegetables → Blood sugar level stability

→ Prevents blood sugar spikes with VegeFirst

Improvement of insulin resistance

Dietary fiber is important.

8. Avoid processed foods → Reduced liver burden

→ Additives and Trans Fatty Acids

Your liver gets busy detoxifying.

Choose natural ingredients.

9. Quit soft drinks → Cut fructose

Fructose is the biggest cause of fatty liver.

Change to water and tea

100% fruit juice is also NG

10. Dinner until 20: 00 → Prevent fat accumulation at night

→ BMAL1 increased from 22: 00

Eating late at night is prone to fat

get it done early

[What is fatty liver]

Accumulate more than 30% neutral fat in the liver

One in three Japanese

Cause:

· Eat too much

Too much sugar

Alcohol.

Lack of exercise.

・ Obesity

The Risk of Fatty Liver

If left unattended:

Hepatitis

Cirrhosis of the liver

Liver cancer

Myocardial infarction

Cerebral infarction

Early improvement is important.

[Priority of improvement]

1st place: Quit soft drinks

Second place: Refrain from sweets

3: Stop eating too much.

4: Reduce alcohol.

5: Protein at every meal

[Attention of lean type fatty liver]

Fatty liver despite being thin:

Caused by extreme diets.

Lack of protein.

The liver cannot carry fat.

In this case:

✅ protein

✅ sugar is necessary

✅ nutritional balance

By the way, the biggest cause of fatty liver is

Contained in soft drinks and sweets

fructose.

Fructose is:

It is metabolized directly in the liver.

・ Easy to change to neutral fat

Does not stimulate the satiety center.

So just stop drinking soft drinks

Many people normalize ALT in three months

Even if you don't have time to exercise

Just change your diet.

Fatty liver improves

With knowledge, the body changes.

📌 and improve fatty liver

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Eri | Doctor × Preventive Medicine

With knowledge, the body changes 🫶

"Eat and prepare" Sending preventive diet

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