Non-alcoholic fatty liver disease (NAFLD) and its more severe expression, Nonalcoholic Steatohepatitis (NASH) are common chronic liver conditions in the United States, as explored on the blog earlier this month.
While research into the two conditions is limited (though, you can get involved in vital clinical research by signing up here), there is some consensus around lifestyle interventions that may prevent or treat NAFLD and NASH.
Weight Loss
According to the national institute of health, “Weight loss can reduce fat, inflammation, and fibrosis in the liver.” It is further suggested that losing weight, or maintaining a healthy weight can prevent one from developing NAFLD and NASH. In current patients, weight loss and increased exercise are recommended by doctors as efforts to mitigate any existing metabolic risk factors (such as diabetes and hypertension).
Those with existing NASH should consider more aggressive lifestyle interventions, as they are at higher risk for liver damage and potential cirrhosis.
Diet and Nutrition
In general, if you have NAFLD or NASH, it is recommended that you make dietary changes that will lower your overall chance of becoming obese or developing other comorbidities.
For instance, it is recommended that you limit your intake of fats, and focus on replacing saturated and trans fats with unsaturated fats -- particularly omega-3 fatty acids. Eating primarily these types of fats instead may decrease your risk of heart disease if you already have NAFLD -- or, may help to prevent you from developing NAFLD.
It is also advisable to eat a greater volume of low-glycemic foods, including most fruits, vegetables, and whole grains. These foods have a lower impact on your blood sugar levels than those with a high-glycemic index, such as white bread or potatoes.
Finally, it is important to avoid food and drinks that contain high simple sugar contents. These may include soft drinks, packaged desserts, candy, sports drinks, or even fruit sweetened fruit juices. These often contain fructose which can be a factor in weight gain, heart disease, and diabetes development.
Avoiding foods and drinks that contain large amounts of simple sugars, especially fructose. Fructose is found in sweetened soft drinks, sports drinks, sweetened tea, and juices. Table sugar, called sucrose, is rapidly changed to glucose and fructose during digestion and is therefore a major source of fructose.
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