Fatty liver disease is often asymptomatic, but certain signs should alert you:
Persistent fatigue
Abdominal pain or discomfort (right side, under the ribs)
Bloating and indigestion
Jaundice (yellowing of the skin and eyes in advanced cases)
Loss of appetite and nausea
If you experience these symptoms, consult a doctor for a liver test.
The main causes of fatty liver
An unbalanced diet: excess sugars, saturated fats, and ultra-processed foods.
Excess weight: obesity promotes the accumulation of fat in the liver.
Diabetes and insulin resistance: high blood sugar levels promote liver inflammation.
Alcohol consumption: the main factor in alcoholic steatosis.
Lack of physical activity: a sedentary lifestyle slows down the liver's metabolism.
Good news: fatty liver disease can be reversed with good habits!
How to protect and regenerate your liver naturally?
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There is no miracle cure for fatty liver disease, but changes in diet and lifestyle can help the liver regenerate.
Eat a healthy and balanced diet
Favor:
Green vegetables (broccoli, spinach) for their detoxifying effect.
Fruits rich in antioxidants (apples, berries, lemon).
Good fats (avocado, olive oil, nuts).
Lean proteins (fish, poultry, tofu).
Whole grains (quinoa, brown rice).
Limit or avoid:
Ultra-processed foods (processed meals, sodas).
Refined sugars and sugary products.
Fried foods and saturated fats (fast food, deli meats).
Alcohol, even in small amounts.
Exercise morePhysical activity helps reduce liver fat and improve liver function.
Goal: 150 minutes of moderate physical activity per week (brisk walking, swimming, cycling, dancing).
Muscle-strengthening exercises (squats, push-ups) also improve insulin sensitivity.
Stay hydrated and choose healthy drinks.