non-2022年世界杯预选赛阿根廷 liver disease no match for a healthy lifestyle and diet
cutting out saturated fat and sugary drinks and increasing physical activity can slow the progression of non-2022年世界杯预选赛阿根廷 liver disease.
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the 2020 espen clinical guidelines for liver disease points to the mediterranean diet as the most effective nutrition strategy to improve insulin resistance and reduce liver fat storage in people with non-2022年世界杯预选赛阿根廷 liver disease. getty
in 2013, liver disease in canada — a crisis in the making, a report published by the canadian liver foundation shone a spotlight on the fact that nearly one in four canadians are living with the most common form of liver disease: non-2022年世界杯预选赛阿根廷 liver disease (nafld).
nafld is defined as abnormal fat accumulation on the liver that is not caused by excessive alcohol consumption. it is a condition that, despite its increasing prevalence, is not particularly well understood in the medical community.
what else should you know about nafld? cases are expected to increase by 20 per cent over the next decade according to cmaj open; about one quarter of those with nafld will develop a more severe version of the disease called nash, or non-alcoholic steatohepatitis, which in turn can increase the risk of serious conditions like cirrhosis — and there is no pharmaceutical treatment approved for the management of nafld.
can you manage nafld with food and lifestyle?
with no treatment currently available, lifestyle modification is your primary defence against progressing fatty liver disease.
eat fish rich in omega-3 (or take a supplement). salmon, trout and sardines are uniquely rich sources of the omega-3 fatty acids epa/dha which have been demonstrated to reduce liver fat accumulation in those with nafld. it takes about 2,000 mg of epa/dha daily to achieve this — the equivalent of 150 grams of salmon. supplementation may be an option for those who don’t consume fish regularly.
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reduce intake of saturated fat. according to frontiers in nutrition, consuming saturated fat intake is a major risk factor for worsening fatty liver disease in those living with nafld. there are two sources of saturated fat: red meat, like beef, lamb, pork and products made from these foods (swapping in fish for any of these is an easy way to cut saturated fat); and high fat dairy, such as butter and high-fat cheese, milk and yogurt products. choose skim if you can, and swap butter for olive oil.
reduce sugary beverages. a 2018 paper from the journal of hepatology suggests that reducing sugary beverages — soft drinks, energy and sports drinks, and sugar-added tea and coffee — may potentially reduce the accumulations of liver fat.
one cup java — including decaf — every day. while a heavily flavoured frappuccino may not be the best for nafld, there is ample evidence showing that those living with the disease who are regular coffee drinkers may be less likely to advance to more severe stages of the condition.
use a symbiotic supplement. the word “symbiotic” is a fancy one for a supplement that contains a combination of probiotics — healthy bacteria, in this case, various lactobacillus and bidifobacterium, and prebiotics. prebiotics are a special type of dietary fibre — specifically fructooligosaccharides, or fos — which are found in onions, garlic and asparagus. studies have shown that symbiotic supplementation over multiple months can reduce liver enzymes and liver fat accumulation in people living with nafld.
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follow the mediterranean diet. the 2020 espen clinical guidelines for liver disease points to the mediterranean diet as the most effective nutrition strategy to improve insulin resistance and reduce liver fat storage in people with nafld. eating less red meat and more fish, is one major step toward a style of eating more in line with mediterranean principles. another major step is to think of legumes (lentils, chickpeas, etc.), nuts and seeds as foods to be consumed daily, rather than just occasionally.
get physical. physical activity, whether cardiovascular or resistance-based, at least four times each week, for 30 minutes or more, is likely to have a positive effect on your liver health by reducing liver fat accumulation, inflammation and insulin resistance.
andy’s latest book,
the essential diet for fatty liver, explores the role of diet in the management of nafld. it is available on amazon.ca.
andy is a registered dietitian and author who has operated a private practice in toronto since 2015. he spends his free time eating, writing and talking about kale @andytherd. he can be reached at andytherd.com
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