A liver free of clogging fats speeds metabolism, boosts immunity, revs energy, and keeps your mind sharp. Plus, it defends against dementia, high blood pressure, and heart disease. And while wear and tear on the hardworking organ can lead to fatty liver, a condition called non-alcoholic fatty liver disease, or NAFLD, affects 80 percent of women over 40. Thankfully, these four simple tips will show you how to prevent and reverse fatty liver!
Eggs are the best food.
Eating two eggs a few times a week raises your levels of choline, a nutrient 90 percent of us don’t get enough of. That’s key since the liver uses choline to break down fat. In a University of North Carolina study, 80 percent of women with fatty liver who upped their choline intake had a 100 percent reversal of the condition, often within 30 days. Turkey, chicken, beef, and broccoli also provide a boost. For added insurance on how to reverse fatty liver, Taz Bhatia, MD, advises supplementing with 500 mg. of choline daily. Try: Nature’s Way Choline (Buy from iHerb.com, $9.26)
Coffee is the best drink.
If cold winter weather makes you want to pour another cup or two of coffee, go ahead! Japanese research reveals sipping three cups daily lowers the odds of fatty liver by 78 percent. Java’s caffeine and chlorogenic acid defend against cellular damage that causes fat to accumulate in the organ.
Curcumin is best spice compound.
Curcumin, a compound in the vibrantly hued Indian spice turmeric, does more than just add flavor to soups, stews, and rice dishes. It also boosts enzymes that clear fat deposits from the liver. In fact, a study in the journal Phytotherapy Research found that adding curcumin to participants’ diets lowered their liver fat by 51 percent in eight weeks. And all it takes is 1⁄2 teaspoon per day.
Dancing is the best to do.
Just 30 minutes of activity daily helps the liver burn 39 percent of its stored fat, say British scientists. As fatty liver researcher Jeffrey B. Schwimmer, MD, explains, moderate-intensity exercise triggers the breakdown of fat in the organ. He recommends dancing because it’s fun and easy, but three 10-minute bouts of activity, like toting groceries in from the car or heading up and down the stairs, work too.
This article originally appeared in our print magazine, Woman’s World.