Fatty Liver Disease Treatments Researchers Swear by To Boost Weight Loss and Energy
Find out why protecting your liver is so important for your overall health
Key Takeaways
- Fatty liver disease slows metabolism, making weight loss and energy harder to maintain
- Simple habits like drinking coffee, walking and extra sleep can significantly reduce liver fat
- Natural remedies like berberine and CoQ10 may boost fat burning in the liver
Most of us don’t give our liver a second thought. But when fat clogs the organ, it can slow your metabolism, triggering tiredness and weight gain. Around a quarter of Americans live with non-alcoholic fatty liver disease (NAFLD), now known as metabolic dysfunction–associated steatotic liver disease (MASLD). And left untreated, it can eventually lead to health problems like liver damage and even liver failure. Fortunately, reducing that fatty build-up can send your metabolism and energy soaring while protecting your health. Here we reveal the natural fatty liver disease treatments that can help.
Why fatty liver disease treatments are important
Research in the Boston Medical Journal of Open Gastroenterology confirms that fatty liver is the most common cause of chronic liver disease worldwide. Why is fatty liver treatment so crucial to your overall health? It protects your heart and wards off diabetes too. A study in Scientific Reports suggests that lowering liver fat cuts heart disease risk by 45 percent. And a separate study in Diabetes Care suggests that when the liver is free of excess fat, your risk of type 2 diabetes drops by 55 percent.
The condition is closely linked to obesity, so most fatty liver disease treatments usually involve weight loss—which is easier said than done. But eating a healthy diet, getting regular exercise and maintaining a healthy body weight are not the only ways to protect your liver.
Woman's World Answers
15 fatty liver disease treatments backed by science
To give your hardworking liver the boost it needs, give these simple fatty liver disease treatments a try:
Eat leafy greens
We all love starchy carbs like bread, pasta and potatoes. But swapping just one serving a day for kale, endive, broccoli rabe or mustard greens can lower liver fat. Researchers reporting in Nutrients found that people who made the switch improved their scores on the Fatty Liver Index (a marker of fat in the liver) within three months. Compounds such as polyphenols and isothiocyanates in the veggies tame the inflammation that encourages fat deposition in the liver.
Stir flaxseed into smoothies
Or add the nutty-tasting gems to salad dressings, cereal, pudding and baked goods. A study in Food & Function found that people who added 4 Tbs. of ground flaxseeds to their diets for 12 weeks experienced liver fat reductions that were up to six times greater than those who didn’t eat the seeds. The seeds’ fiber fuels the growth of beneficial gut bacteria that enhance fat metabolism in the liver.
Snack on nuts
People with lower levels of “good” HDL cholesterol are 15 percent more likely to be affected by fatty liver disease, USC research shows. To ensure your HDL levels remain normal (60 mg/dL or higher for women), enjoy almonds, walnuts and cashews regularly. Their beneficial omega-3 fatty acids increase HDL and lower “bad” LDL high cholesterol.
Sleep in
A fatty liver disease treatment you’re sure to enjoy: sleeping in on weekends. A report in the Annals of Hepatology found that people who compensated for lost sleep on weeknights by sleeping for seven to eight hours on weekends had lower levels of liver fat than those who skimped on sleep the entire week. Getting “catch-up” sleep lowers inflammation and insulin resistance, both of which can increase liver fat formation over time.
Sip coffee
Research in BMC Health revealed that drinking coffee (regular or decaf) helped reverse fatty liver disease in study participants. And those who drank three to four cups a day saw the maximum benefit. Coffee’s beneficial antioxidants, such as chlorogenic acid, prevent the buildup of liver fat by breaking down glucose.
Try berberine
A natural compound called berberine reduces liver fat by 53 percent within 16 weeks. So say researchers reporting in PLOS One, who found the benefit in people who took 500 mg of berberine twice a day. It switches on genes that boost fat-burning in the liver while enhancing the organ’s sensitivity to insulin, which also makes losing weight easier.
Season with ginger
A study in Hepatitis Monthly found that people who included 2 grams of ginger (about 1 tsp.) in their daily diets experienced significant reductions in liver fat within 12 weeks. What makes this fatty liver disease treatment so effective? Compounds in the spice curb inflammation while making liver cells more sensitive to the blood sugar-balancing hormone insulin. That’s key, since insulin resistance impairs the liver’s ability to eliminate fat efficiently.
Practice resistance training
When it comes to treating fatty liver disease, research in the International Journal of Sports Medicine research reveals that easy-to-do resistance exercises reduce liver fat. Study authors found the effects in participants who did three sets of 10 squats and three sets of 10 bent-knee push-ups three times a week for 12 weeks. The muscle contractions involved in these exercises trigger the release of molecules that combat insulin resistance and prod the liver to burn fat instead of storing it. Tip: When you’re ready to increase the resistance, consider adding simple bands like BAHE Flow Loops Luxe Combo to make the moves more challenging.
Go for a walk
A study in the Journal of Hepatology shows that increasing physical activity can significantly reduce liver fat. Participants who averaged an additional 2,500 steps per day experienced a 38 percent reduction in chronic liver disease. In those same patients, the development of MASLD was also reduced by 47 percent compared to those who exercised the least. And the patients who exercised the most reduced their risk of fatal liver disease by a whopping 89 percent.
Tip: Need a motivation boost? Save your favorite podcast for walks only, then take your phone on the go hands-free with the SPIbelt Monochromatic Running Belt in a cheery limoncello shade.
Hit the court
Playing a spirited round of pickleball with friends has many benefits, including improving liver health. A study in Hepatology Communications suggests that 150 minutes of moderate activity such as tennis, pickleball, brisk walking or cycling per week can reduce the risk of developing fibrosis (fibrous scar tissue) for those with fatty liver disease by up to 45 percent. Regular exercise also can help reverse the condition by taming inflammation and helping the body better manage fat and sugar.
Snack on oranges
Enjoying oranges daily helps reverse fatty liver in as little as four weeks. Research in Nutrients found the benefit in people who ate about two large oranges daily. Credit goes to compounds such as flavonoids and anthocyanins found in oranges, which combat liver fat accumulation.
Savor dark chocolate
A fatty liver disease treatment that feels decadent: Enjoy dark chocolate, which is rich in a compound called theobromine. A study in Scientific Reports found that people whose daily diets contained 45 mg of theobromine had substantially less liver fat than those whose diets were low in the compound. Theobromine blocks the process that triggers fat cell formation in the liver. Even a quarter of a dark chocolate bar, such as Chocolove Almonds & Sea Salt in Dark Chocolate, has about 48 mg of theobromine.
Try milk thistle
Compounds known as flavonolignans found in milk thistle switch on genes that enhance fat metabolism in the liver. Plus, they fight a process known as oxidative stress that’s a major driver of fatty liver disease. That’s why scientists reporting in Metabolism Open found that liver fat dropped markedly in people who took 560 mg of milk thistle extract daily for eight weeks.
Eat earlier
Early-bird diners are onto something. A study in Population Health Management found that people who ate less than two hours before bed were more likely to develop fatty liver disease than those who ate earlier in the evening. Eating close to bedtime can decrease insulin sensitivity, which can cause fat to accumulate in the liver. But simply pushing up dinner is a fatty liver treatment strategy that works.
Consider CoQ10
Also known as ubiquinone, CoQ10 is an impressive nutrient that can help treat fatty liver disease. In a study published in the Journal of the American College of Nutrition, taking 100 mg of CoQ10 daily significantly reduced liver fat within 12 weeks. CoQ10 boosts the ability of liver cells to burn fat for energy while protecting against liver fat accumulation.
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