20 little-known facts about fatty liver disease - stick to these 4 actions

What are the measures to prevent fatty liver? Ten ways to effectively prevent fatty liver

Introduction

Fatty liver is a common liver disease, and its incidence is increasing worldwide, including in the United States. Fatty liver not only affects liver health, but is also associated with a variety of chronic diseases, such as cardiovascular disease, diabetes, and metabolic syndrome. Fortunately, fatty liver can be prevented and controlled through lifestyle changes. This article will introduce in detail ten effective ways to prevent fatty liver to help you maintain liver health.

▸The current situation and hazards of fatty liver

Fatty liver refers to a lesion with excessive fat accumulation in the liver, which is divided into alcoholic fatty liver and non-alcoholic fatty liver disease (NAFLD). NAFLD is closely related to metabolic syndrome and is one of the most common chronic liver diseases in the United States. According to the latest research, the prevalence of NAFLD in the United States has increased significantly in the past few decades, especially among adolescents and middle-aged people. In addition, the incidence and disability-adjusted life years (DALYs) of NAFLD are also increasing.

Fatty liver not only affects liver health, but may also cause the following hazards:

Imperfect liver function: Fatty liver can cause damage to liver cells, which in turn affects the liver's metabolism, detoxification, and protein synthesis functions.

Metabolic disorders: Fatty liver affects the metabolic function of the liver, leading to metabolic disorders of sugar, fat and protein, and increasing the risk of type 2 diabetes.

Increased risk of cardiovascular disease: Patients with fatty liver are often accompanied by risk factors for cardiovascular disease such as hypertension and hyperlipidemia.

Other health problems: Fatty liver may also increase the risk of complications such as liver cancer, kidney stones, cardiovascular and cerebrovascular diseases.

▸Ten effective ways to prevent fatty liver

1. Healthy diet

A healthy diet is the key to preventing fatty liver. Here are some specific dietary recommendations:

Control total calorie intake: Reduce the intake of high-sugar, high-fat, and high-calorie foods, and avoid overeating.

Increase dietary fiber intake: Eat more vegetables, fruits, and whole grains, such as oats, brown rice, etc.

Take a moderate amount of high-quality protein: Choose foods such as fish, lean meat, and beans, and avoid excessive intake of red meat and processed meat.

Control sugar intake: Reduce the intake of high-sugar foods such as sweets, candies, and beverages.

Limit alcohol consumption: Avoid long-term and heavy drinking, especially for people at risk of fatty liver.

2. Regular exercise

Regular exercise helps control weight and improve metabolic function, thereby reducing the risk of fatty liver. Here are some exercise suggestions:

Perform aerobic exercise: Perform at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking, jogging, swimming, etc.

Increase the amount of activity in daily life: Avoid sitting for long periods of time, try to walk more, climb stairs, etc.

Combined with strength training: Appropriate strength training, such as weightlifting, push-ups, etc., can help increase muscle mass and increase basal metabolic rate.

3. Control weight

Obesity is one of the main risk factors for fatty liver. Through healthy diet and regular exercise, controlling weight within a healthy range can effectively prevent fatty liver. It is recommended to monitor weight regularly and set reasonable weight loss goals.

4. Avoid long-term drinking

Long-term and heavy drinking is one of the important causes of fatty liver. Alcohol can directly damage liver cells and cause fat to accumulate in the liver. Therefore, avoiding long-term drinking or limiting alcohol consumption is crucial to preventing fatty liver.

5. Regular physical examinations

Regular liver function tests and liver B-ultrasound examinations can detect fatty liver early. Regular physical examinations are particularly important for high-risk groups with metabolic syndrome such as obesity, diabetes, and hypertension.

6. Manage chronic diseases

Fatty liver is closely related to a variety of chronic diseases, such as diabetes, hypertension, and hyperlipidemia. Effective management of these chronic diseases through a reasonable diet, regular exercise, and drug treatment can reduce the risk of fatty liver.

7. Increase dietary fiber intake

Dietary fiber helps control blood sugar and lower blood lipids, thereby reducing the accumulation of fat in the liver. It is recommended to consume 25-30 grams of dietary fiber per day, mainly from vegetables, fruits, whole grains, and beans.

8. Reduce the intake of processed foods

Processed foods usually contain high sugar, high salt, high fat, and additives, which increase the risk of fatty liver. Try to choose fresh and natural foods and reduce the intake of processed foods.

9. Maintain a regular work and rest schedule

Adequate sleep and a regular work and rest schedule help the liver repair and metabolic function. It is recommended to ensure 7-8 hours of high-quality sleep every day and avoid staying up late.

10. Psychological intervention

Negative emotions such as stress and anxiety can affect liver health. Relieve stress and maintain a good mental state through psychological counseling, meditation, deep breathing, etc.

▸ Screening and diagnosis of fatty liver

Early screening and diagnosis of fatty liver are crucial for preventing and controlling the disease. The following are some common screening and diagnostic methods:

Liver B-ultrasound: Liver B-ultrasound is the preferred method for screening fatty liver, which is non-invasive, painless and affordable.

Liver function test: Evaluate liver function by testing indicators such as transaminase and bilirubin in the blood.

Liver biopsy: For patients suspected of severe liver damage, liver biopsy can provide a more accurate diagnosis.

▸Treatment strategies for fatty liver

For patients who already have fatty liver, the following treatment strategies can help improve the condition:

Remove causes and predisposing factors: Take corresponding etiological treatments for different causes of the disease, such as quitting drinking and controlling weight.

Adjust lifestyle: Follow scientific dietary principles, control total calorie intake, and increase exercise.

Drug treatment: Use liver-protecting drugs, lipid-lowering drugs, etc. to reduce liver inflammation and protect liver cell function.

Psychological intervention: Help patients reduce anxiety, depression and other negative emotions through psychological counseling and other means.

Regular examination and follow-up: Regular liver function tests, blood lipid tests, etc., timely detection and treatment of related complications.

▸Conclusion

Fatty liver is a serious health problem, but reasonable prevention and treatment measures can effectively reduce its risk and improve the patient's prognosis. The public should raise awareness of fatty liver, actively adjust their lifestyle, and have regular health checks. I hope this article can help readers better understand fatty liver and take positive measures to maintain liver health. If you have any questions or need further help, it is recommended to consult a professional doctor.