Non alcoholic fatty liver disease (NAFLD) is the most common liver condition seen in westernised countries. Mostly commonly affecting men, however it also effects women and seen to be somewhat prevalent in 9.6% of children in the USA. (1) As the name suggests, it is not associated specifically with alcohol or alcoholism, more so with obesity in both adults and children. I will say in clinic I have also seen seemingly healthy individuals diagnosed with NAFLD who are not obese at all as there is also a genetic link.
NAFLD has a strong association with metabolic disease, which is also seen with with high levels of insulin resistance and type 2 diabetes.
So what can you do if you are diagnosed with fatty liver disease?
- The answer is plenty!
The good thing with treating NAFLD is that we get back to grass roots in our approach. This is really exciting for me as a naturopath, as not only do I get to prescribe some really tried and true herbal interventions. We also get to work together utilising most important diet and lifestyle changes.
For some people, we may need to focus on long term controlled weight loss. As rapid fluctuations are associated with an increase in visceral adipose tissue. – That is, the fat around our waist. Rapid weight loss is also linked with metabolic syndrome, inflammation and insulin resistance.
Here are 8 Tips to help you heal your liver.
1. Drink fresh, carrot, beetroot, celery, spinach and pear juice daily. – This juice is perfect for liver cleansing. It is also nutrient dense, detoxifying and blood building.
2. Eat Raw Bitter foods daily – Bitter green leafy veg including; chicory, rocket, dandelion leaf and dark leafy greens, Brussels sprouts. These also wake up your digestion from the moment you put them in your mouth (causing salivation) helps cleanse at the other end…if you know what I mean? Click here for some inspiration Easy Lunches. For some of you we may need to support your gut health first, due to digestive issues.
3. Drink a dandelion root and chicory root coffee each day. These two herbs are well known for their liver supporting values and can help replace coffee.
4. Turmeric latte – grab a ‘very now’ turmeric latte with almond, whole organic soy or coconut milk. Turmeric supports for phase 2 liver detoxification and is known for its therapeutic value in reducing inflammation in general.
5. Eat real food – anything that comes in a packet, jar or can is pretty much processed food. Eat fresh vegetables daily, 1-2 pieces of fruit. Include oily fish twice a week, chicken once and lean red meat once per week. Click here for some lunchtime inspiration...
6. Avoid white food – pasta, bread, white potato and rice etc. These are high GI foods and will contribute to your blood sugar issues and add to the fat around your waist.
7. Sip lemon in warm water – This is an old favourite. It is stimulating for your digestive system and a perfect opportunity to help cleanse your system. You can also use apple cider vinegar.
8. Start Exercising 15-20mins daily – do something you love. It doesn’t have to be the gym. Dance at home to 3 of your favourite songs (You may not be able to stop at 3. ha!) or take a fun dance class. Take the dog for a walk to the park and play running games at the same time every day. – He or she will love it too. Walk in nature.
As well as the herbal suggestions above, StMary's Thistle (Silymarin) is one of the most researched herbal interventions when it comes to all things liver health. It is a beautiful herb that can be used in conjunction with a holistic health program to support you.
As you can see there is a lot we can do to help support this very important organ in our body. If you are feeling fatigued, flat and generally low in energy and mood, getting your liver functioning optimally and reducing toxins in your body will help support your overall health.
If you believe you have issues with your liver health, please get in touch to find out more about how I can help. I may refer you to to GP for further testing. You can book a free 10min phone consultation online at Love Thy Health to ask me questions or find out more.
Health and Wellness to you.
Christine Carley is a bachelor qualified naturopath, with a focus on women’s health and wellness. She passionately supports her clients with, fertility and IVF optimisation, menopause and hormonal health as well as gut health. She spent most of her early clinical practice working with people with chronic and complex autoimmune condition, whilst working in a clinic with cardiologist, psychologists, podiatrist and allied health professionals. She loves assisting those stress, anxiety, fatigue and sleep. She is a passionate health ambassador who takes a holistic, person centred approach to the wellness model of health.
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