These 6 everyday rituals may help prevent fat build up in liver

Making changes in everyday lifestyle can help prevent non-alcoholic fatty liver disease risk.

Fatty liver is a common health condition. It is no more the disease of the age as the changing sedentary lifestyle majorly contributes towards  unhealthy ways of living. Owing to poor dietary practices, lifestyle choices, a lot of fat gets built up in the liver.  The accumulated fat may lead to inflammation, scar the internals and in sever cases can lead to liver failure. This is called fatty liver disease.

Making changes in lifestyle can help prevent several health problems. Changing everyday routine can help reduce risk of fatty build up.

6 Ways to Prevent Fatty Liver Risk

1. Morning Sip of Lemon Water: This is the golden rule to stay fit and fab. Keep the body hydrated. One One of the easiest yet most impactful habits you can adopt is drinking plenty of water throughout the day. Staying hydrated helps your liver function optimally by aiding in detoxification processes. Aim for at least 8-10 glasses of water daily. You can also include herbal teas, which can have additional liver-supporting benefits, such as dandelion or green tea.
2. Balanced Diet: Eating a well-balanced diet rich in fruits, vegetables, whole grains, and lean proteins is essential for liver health. Incorporate foods with high fiber content, like oats, legumes, and leafy greens, which can help regulate blood sugar and reduce fat accumulation. Limit your intake of processed foods, sugar, and unhealthy fats, as these can contribute to fatty liver. Instead, opt for healthy fats found in avocados, nuts, and olive oil.
3.  Portion Control: Overeating can lead to weight gain, a significant risk factor for fatty liver disease. Being mindful of portion sizes can help you maintain a healthy weight. Try using smaller plates to help control portions and listen to your body’s hunger cues. Eating slowly and savoring each bite can also enhance your eating experience and prevent overeating.
4. Physical Activity: Exercise is crucial for maintaining a healthy liver. Aim for at least 150 minutes of moderate aerobic activity each week, such as brisk walking, cycling, or swimming. Regular physical activity helps reduce liver fat and improves insulin sensitivity, which can prevent fatty liver disease. Find activities you enjoy, as this will make it easier to stick to a routine.
5. Moderate Alcohol: Excessive alcohol consumption can significantly impact liver health and contribute to fatty liver disease. If you drink, do so in moderation—generally defined as up to one drink per day for women and two for men. Consider having alcohol-free days during the week to give your liver a break. If you have fatty liver disease, it may be best to avoid alcohol entirely.
6. Less Stress More Sleep: Quality sleep and effective stress management play critical roles in liver health. Aim for 7-9 hours of restful sleep each night. Establish a relaxing bedtime routine to improve sleep quality, such as reading or meditating before bed. Additionally, practice stress-reducing techniques like yoga, deep breathing, or mindfulness. Chronic stress can lead to unhealthy eating habits and weight gain, both of which can harm your liver.