Fatty Liver: The Silent Condition You Might Have Without Knowing

1. Review your diet

Preferred option:

• Cruciferous vegetables (cabbage, kale) for their detoxifying properties.
• Colorful fruits (blueberries, pomegranates) are rich in polyphenols.
• Unsaturated fatty acids (oily fish, almonds, rapeseed oil).
• Sources of lean protein (eggs, legumes).
• Complex carbohydrates (sweet potato, buckwheat).

To limit:

• Industrial products rich in additives.
• Simple sugars (sodas, pastries).
• Trans fats (pastries, margarine).
• All forms of alcohol , even the lightest.

2. Incorporate physical activity

Movement helps reduce fat accumulation in the liver and improves its function.

Recommendation: 30 minutes of moderate activity 5 times a week (light jogging, water aerobics, hiking).

Muscle work (dumbbells, bodyweight exercises) also contributes to better glycemic regulation.

3. Optimize your hydration

• Still water: essential to facilitate the elimination of waste (1.5L minimum per day).
• Green tea: its catechins protect hepatocytes.
• Liver-supporting herbal teas: rosemary, desmodium or dandelion to support liver function.

4. Manage your weight gradually

Moderate weight loss (5-10% of body weight) is often sufficient to significantly improve liver health.

Practical advice:

• Chew thoroughly and take the time to savor your meals.
• Establish a regular eating schedule (3 meals per day).
• Prefer homemade meals to ready-made dishes.
  

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