When we think about liver ailments, most of us go to cirrhosis- a severe scarring of the liver, impacting its ability to carry out necessary functions within the body.Less known, but fast-growing in number of diagnoses is NAFLD, or Nonalcoholic Fatty Liver Disease. 1 in 3 Americans (including 1 in 10 children) now have this metabolic precursor to cirrhosis and liver cancer.
• It is becoming the most common indicator for liver transplants in the world
• More than 3 million cases are now diagnosed every year
• Most people with the condition have no visible symptoms
• There is no directly known cause, and no existing cure.
NAFLD is a fairly self-explanatory condition: A buildup of excess fat accumulates in the liver, and begins to interfere with the organ's blood filtration and bile production roles.As fat deposits grow and the liver becomes inflamed, NAFLD can progress to an even more serious liver disease known as Nonalcoholic Steatohepatitis, or NASH. Severe scarring consistent with cirrhosis follows, and can ultimately lead to cancer or liver failure.There can be an unfair stigma around liver disease being driven by alcoholism or drug use, however neither are considered risk factors for NAFLD.
Instead, people with diabetes, obesity, high cholesterol, and gastric bypass surgeries all show an elevated chance of NAFLD. As recorded cases continue to grow year over year at alarming rates, there is a high probability that someone you know is facing a liver health issue.Without a cure or specialized treatment, doctors advise at-risk patients to follow general health guidelines: balanced diets low in carbohydrates and fats and increasing physical activity. They may also prescribe anti-diabetic medications.Luckily, some recent developments could lead to a breakthrough in our understanding of NAFLD. And they've come from the ocean.
While working to improve the health of dolphins in San Diego, Dr. Stephanie Venn-Watson noticed similar rates of NAFLD in both dolphins and humans. She used an advanced technology, called metabolomics, to find which molecules in the dolphins' all-fish diets that appeared to protect against NAFLD.Dr. Venn-Watson's work could pave the way for future NAFLD treatments, along with improvements to whole- body cellular health, for both people and dolphins alike.
Fatty liver disease is a big and growing problem in children.Initially fatty liver disease was something only seen in adult alcoholics. Recently it has become very prevalent in adults who never drink - they developed the disease from a diet too high in sugar and carbohydrate.Now recent studies have shown that one in 10 North American children, or 7 million children have a fatty liver.A fatty liver is one in which fat infiltrates the liver and can impair its normal functions. It is commonly seen in overweight adults and those with type 2 diabetes. The disease's prevalence is alarming doctors because it may progress to non-alcoholic steatohepatitis, or NASH, which occurs when the fatty liver becomes inflamed and cells are damaged.
This greatly raises the risk of cirrhosis, which is when the liver forms scar tissue and ultimately stops working. It also increases the risk of liver cancer.You don't have to be overweight to have a fatty liver.That means your child could be at risk without you knowing. Frighteningly, fatty liver disease is becoming more prevalent in normal weight individuals, including children. That's because a person can be of normal weight, or just slightly overweight and suffer with insulin resistance (syndrome X).
Insulin resistance is the real driving force in the development of fatty liver disease. It stimulates the liver to manufacture abnormally large amounts of fat.What can we do to bring this alarming statistic down? Lead by example by making sure the family prioritizes eating real whole foods. Primarily:
•Good sources of protein (preferably organic/ pasture raised) - chicken, beef, eggs, fish, yogurt
•Fruits and veggies Whole grains - Organic oats, quinoa, brown/red/purple rice, whole grain/gluten free pasta, popcorn(preferably without inflammatory ingredients or seed oils)
•Healthy fats - nuts/nut butters, seeds, avocado/ guacamole, unprocessed cheese
•Plenty of water
•Significantly reducing/limiting/avoiding processed and fast food It's all about balance. We feel as long as the above foods are prioritized, it sets everyone up for a success!
HOW LONG IT TAKES TO REVERSE FATTY LIVER
The short answer? It can take anywhere from 6 months - 2 years to completely reverse fatty liver.This varies depending on the degree of fatty liver that you have - more specifically the amount of inflammation and fat that exists in your liver.If you only have a mild degree of fatty liver, efficient nutritional medicine will work quickly. Fat loss typically occurs within the first 2 weeks and will be sustained.If your fatty liver is more severe, the fat loss will be slower and you may encounter plateaus from time to time. Although repair and fat loss will continue as long as you stick to the recommendations!It takes time to remove the excess fat from the liver and replace this fat with healthy metabolically active liver cells - which is the main goal with reversing fatty liver. It also takes time to reduce the inflammation in the liver and clear away the toxins that causeinflammation.In some of Dr Cabot's patients with advanced degrees of fatty liver, it has taken up to 2 years to completely remove all the excess fat from the liver. It is a slow, gradual process, however this is important for the weight to to stay off permanently.
If you do not improve your liver function, long-term weight loss will not be sustainable.We are not just aiming for weight loss! We are also aiming for a healthy liver free from damaging inflammation! By renewing your liver, we are helping you to have a healthy strong immune system that will protect you against many diseases.
SYMPTOMS
1. Abdominal Bloating: Frequent bloating and stomach discomfort.
2. Pain in the Liver Area: Tenderness or pain on the right side.
3. Excessive Belly Fat: Hard-to-lose fat around the abdomen.
4. Issues Digesting Fats: Difficulty digesting fatty foods, causing discomfort.
5. Unexplained Weight Gain: Weight gain despite healthy habits.
6. Chronic Fatigue: Persistent tiredness despite adequate rest
7. Dark Urine: Noticeably darker urine, not from dehydration.
8. Yellowing of the Skin or Eyes: Yellow tint, indicating possible jaundice.
9. Frequent Headaches: Recurring headaches with no clear cause.
10. Bad Breath or Body Odor: Persistent bad breath or unusual odor.
WHAT CAUSED FATTY LIVER
Curious about fatty liver causes and at what stage you may need liver transplant? Fatty liver has four stages. The initial two stages can be reversed, but if it advances to stage three and four, a liver transplant might become necessary in many instances. Today we focus on some of the factors contributing to fatty liver.
GUT MICROBIOME IMBALANCE:-Imbalanced gut microbiome can contribute to non-alcoholic fatty liver disease (NAFLD) by promoting obesity, insulin resistance, inflammation, and altering choline and fat metabolism.
EPIGENETIC AND GENETIC FACTORS:-Certain genes involved in modulating free fatty acids, although rare, can impact oxidative stress levels in people with metabolic syndrome, contributing to the development of fatty liver.
DIET AND LIFESTYLE:-Unhealthy dietary habits, including high intake of processed foods, trans fats, PUFAs, alcohol, high fructose corn syrup, excessive calorie consumption and sugar, contribute to fatty liver.
ENVIRONMENTAL FACTORS:-Increased exposure to environmental toxins such as pesticides, herbicides, PFA'S, BPA, and heavy metals can disrupt lipid and bile acid metabolism leading to fatty liver.
ALTERED BILE ACID METABOLISM:-Bile acids play a vital role in digestion, fat and glucose metabolism, maintaining a healthy gut microbiota, and detoxification. Changes in bile acid metabolism can increase the risk of NAFLD.
HOW TO REVERSE FATTY LIVER
BALANCED NUTRITION
Balanced nutrition plays a crucial role for liver detoxification and reversing fatty liver disease, a condition affecting about 25% of the global population. The liver detoxifies harmful substances through two main phases: Phase 1 (oxidation) and Phase 2 (conjugation). A balanced diet provides the necessary nutrients like Vitamins A, B, C, E, Amino acids, Glutathione and Minerals to support these phases, ensuring toxins are safely neutralized and eliminated.
Cruciferous Vegetables:-Cruciferous vegetables are rich in glucosinolates, which activate liver detoxification enzymes and improve liver function.
Examples:
• Broccoli
•Cauliflower
• Brussels sprouts
• Cabbage
• Bok choy
Glutathione:-Glutathione is a powerful antioxidant that plays a critical role in liver detoxification. It helps in Phase 2 detoxification by binding to toxins and making them water-soluble for excretion. It also regenerates other antioxidants like vitamins C and E.
Examples:
• Sulfur-Rich Foods: Garlic, onions, leeks, radishes, chives, watercress
• Avocados: High in glutathione and healthy fats.
• Leafy greens: Rich in nutrients that support glutathione production.
Antioxidants:-Antioxidants protect the liver from oxidative stress and damage caused by toxins. They support both phases of liver detoxification by neutralizing free radicals and aiding in the removal of toxins.
Examples:
• Vitamin C: Found in citrus fruits like lemons, oranges, and grapefruits.
• Vitamin E: Present in nuts, seeds, and green leafy vegetables.
•Polyphenols: Abundant in berries, green tea, and dark chocolate.
Healthy Fats:-Healthy fats, such as omega-3 fatty acids, reduce inflammation in the liver and promote liver health. They are essential for the structure of cell membranes and help in the absorption of fat- soluble vitamins.
Examples:
• Animal based: Ghee, Butter, Lard, Fatty fish, Milk
• Plant based: Seeds, Nuts, Olives, Avocado
Fiber:-Fiber helps eliminate toxins by trapping them in waste products. Aim for 40-50 grams of fiber daily.
Examples:
• Whole grains (brown rice, quinoa)
• Fruits (berries, apples, banana, pear, papaya)
•Vegetables (broccoli, yams, carrots, Brussels sprouts).
Herbs and Spices:-Contain bioactive compounds for liver cleanse, cut inflammation, and regenerate liver cells. They aid in both Phase 1 and Phase 2 of liver detox.
Examples:
• Dandelion Root: Promotes bile production, aiding in the detoxification process.
• Cinnamon: Anti-inflammatory, regulates blood sugar levels, reducing stress on liver.
• Turmeric: Boosts liver detox enzymes and reduces inflammation.
• Milk Thistle: Protects liver cells from damage and supports regeneration.
Practical Tips:
• Balanced Meals: For max benefits, take a variety of these liver-cleansing foods into your daily meals.
• Hydration: Drink plenty of water and herbal teas to support liver detoxification.
• Regular Exercise: Engaging in physical activity can boost circulation and liver cleansing.
• Avoid Toxins: Reduce your intake of alcohol, processed foods, and excessive sugar to lighten the load on your liver.
LIFESTYLE CHANGES
Fatty liver disease (FLD) means you have extra fat in your liver. You might hear your doctor call it hepatic steatosis. Most of the time, it doesn't cause symptoms.Drinking a lot of alcohol can make you more likely to get Alcoholic fatty liver disease. Over time, too much alcohol leads to a buildup of fat inside your liver cells. This makes it harder for your liver to work.Another well-known primary causes of Non-Alcoholic Fatty Liver Disease are obesity, type Il diabetes, dyslipidemia, and insulin resistance.The good news is you can prevent or stop Fatty Liver Disease with lifestyle changes
PERFORM REGULAR EXERCISES, ESPECIALLY AFTER MEALS.
Aerobic exercise can actually cut the amount of fat in your liver.A heavy workout may also lower inflamation .resistance for strength training exercise like weight lifting,can also improve fatty liver disease.swimming, cycling and brisk walking have been shown to reduce liver fat and inflammation.Aim for 30 to 60 minutes or more of mid-to-high-level aerobic exercise on at least 5 days a week and mid-to-high-level strength training 3 days a week.
CONTROL BLOOD SUGAR AND PREVENT INSULIN RESISTANCE
One way to achieve this is to skip any meal eg lunch and excerise during that time .your body will start consuming glycogen stores the liver and produce ketones as alternative energy.staying in mild ketosis can make the body insulin-sensitive and fat-adapted.once your body is adapted through fasting ,autophagy and mitophagy are initiated ,clearing out carbage from your cells leading to cellular and mitochondrial health improvement.
LOWER TRIGLYCERIDES AND LDL CHOLESTEROL
keeping your cholestrol ,and your triglycerides in check help to reverse fatty liver disease and help prevent damage to the liver.You lower cholesterol by eating a healthyful diet,with plenty of fruits and vegetables,high fiber plants like legumes and whole grains,significantly reducing your intake of certain foods and beverages,including those high in added sugar,salts,refined carbohydrates,and saturated fat.
IMPROVE SLEEP QUALITY AND LOWER STRESS.
Studies have shown that high perceived stress is associated with an increased prevalence of non alcoholic fatty liver disease,particularly in male and obese people.Lowering physical and mental stress,ensuring you have restorative sleep,doing things you love,fun with friends and family contribute to balancing and optimizing hormones, stress levels and improved inflammation markers.
GIVE THE LIVER AND DIGESTIVE SYSTEM A REST
Our liver is under constant pressure when we consume refined carbs and unhealthy fats from processed food.Our digestive systems never rest when we constantly eating.Time restricted eating,refraining from refined carbs,cutting processed foods can give our organs some rest and in turn detoxify your body naturally.
AVOID ALCOHOL
Steatotic (fatty)liver can happen in anyone who consume a lot of alcohol-associated hepatitis and cirrhosis are linked to long term unhealthy alcohol use.you shouldn't drink at all if you have fatty liver disease whether it results from heavy drinking or not.Thankfully,fatty liver disease is reversible.if you stop drinking alcohol for two to four weeks, your liver should return to normal.
LOSE WEIGTH
No medication to treat fatty liver disease has been approved.but,one thing has been shown to help reverse it is weight loss.if you lose about 10% of your weight that's probably sufficient to help with fatty liver.Even dropping just 5% of your body weight could lower the fat in your liver. Lose between 7% and 10% of your body weight and you'll lower inflammation and the odds of injury to your liver cells.
BALANCED BLOOD SUGAR
You have to balance blood sugar in order to reverse fatty liver and if you want balanced blood sugar, you have to improve liver health.The main driver of fatty liver disease is insulin resistance. High glucose levels lead to more fat storage in the liver, causing fatty liver disease. This creates a cycle where both the liver and sugar levels keep deteriorating.The liver plays a big role in managing blood sugar levels, which means a fatty liver can interfere with this balance, worsening diabetes and insulin resistance.
Balancing blood sugar is within our control. Our dietary and lifestyle habits can help balance out blood sugar. Here are some tips to get started!
Tips to Balance Blood Sugar
• Eat balanced meals with protein, fiber, healthy fats
• Avoid naked carbs. Example, oatmeal on its own.
• Focus on balanced snacks with protein + fiber
• Swap out/reduce refined vegetable oils, excess sugar and excess saturated fats
• Walk, move body, or body weight exercises after meals
• Strength train 3-4x a week
• Work on sleep to goal for 7-9 hours of sleep
• Reduce stress levels
• Swap out controllable toxins in your home, skin care products etc
• Consider continuous glucose monitor to monitor blood sugar in real time. I use tastermonial.
YOGA
TOP 6 YOGA POSES FOR FATTY LIVER
Fatty Liver disease is a condition caused by having too much Fat build up in the liver. This means that the liver will not be able to perform its basic functions of purifying the blood of toxins and metabolising fat.
According to Ayurveda, liver is comprised of the fire and water elements, belonging to the pitta dosha. This means that eating foods that are too fiery or hot may disturb the balance, leading to a dysfunctional liver.
These asanas exert pressure on the liver which results in a strengthening of the liver along with improving the overall liver function. These Yoga poses will utilise the fat deposits in the liver while doing the yoga poses.
GOMUKHASAN/ COW FACE POSE
NAUKAASANA/ BOAT POSE
SHALABASANA/ LOCUST POSE
DHANURASANA/ BOW POSE
MATSYASANA / FISH POSE
MALASANA/ GARLAND POSE
LOSE WEIGHT
Even dropping just 5% of your body weight could lower the fat in your liver.lose between 7% and 10% of your body weight and you'll lower inflammation and the odds of injury to your liver cells.you might even reverse some of the damage .go slow 1 to 2 pounds per week is fine.
The normal treatment for fatty liver disease,whether it's alcohol-related or not,is to reach a healthy weight through diet and excercise .so what should you eat?
Things you'll see on the table that you should reach for include:
•Fish and seafood
•Fruits
•Whole grains
•Nuts
•Olive oil
•Vegetables
•Avocados
•Legumes
Choose the Right Fats:-
People with fatty liver disease often have a condition called insulin resistance. That means your body makes insulin but can't use it well. Glucose builds up in your blood, and your liver turns it into fat.... Certain fats in your diet can help your body use insulin better..... Get more of these:- Omega-3 fatty acids, found in fish, fish oil, vegetable oils, nuts (especially walnuts), flaxseeds and flaxseed oil, and leafy veggies
Monounsaturated fats in plant sources like olives, nuts, and avocados...
VITAMIN D
A new study has found that supplementing with vitamin D helps improve fatty liver in people with insulin resistance.
*Non alcoholic fatty liver disease is increasingly being referred to as Metabolic dysfunction Associated Steatotic Liver Disease (MASLD). Worldwide it's the most common cause of chronic liver disease and is the leading cause of liver related liver morbidity and mortality. Fatty liver is incredibly common, and so is vitamin D deficiency.Raising your blood level of vitamin D can improve your liver health.
*Vitamin D has so many important roles in your body. It was once thought it's solely necessary for strong bones. We now know it acts as an anti-inflammatory agent, regulates cell differentiation and apoptosis, assists immune system maturation, and improves prognosis in people with cancer, cardiovascular disease, and autoimmune disease.MASLD is a chronic, progressive condition that affects approximately 38 percent of the world's population and is strongly associated with type 2 diabetes. If left untreated, fatty liver can lead to cirrhosis, liver failure, and liver cancer. It also raises the risk of cancer in other parts of the body. Making diet and lifestyle changes can help reverse fatty liver. Socan raising your blood vitamin D level.Supplementation may be necessary, although eating foods that naturally contain vitamin D is a great way to up your levels at well!
•Eggs - 44IU per egg - 7% DV
•Tuna - 193IU per 3oz - 32% DV
• White mushrooms - 3661U per ½ cup - 61% DV
•Salmon - 570IU per 3oz - 95% DV
•Rainbow trout - 6451U per 3oz - 108% DV
•Cod Liver oil - 1360IU per TBPS - 227% DV
•Yogurt - 80IU per 6oz - 13% DV
•Cheese(unprocessed) - 80IU per 1oz - 14% DV