Non-alcoholic fatty liver (NAFLD) disease, more commonly referred to as 'fatty liver' shows up when we have an excess of fats known as triglycerides built up and stored in the liver. They cause inflammation and damage our ability to detoxify toxins, metabolise hormones and normalise cholesterol.
Has your doctor told you that you have a fatty liver?
There are different types of fatty liver diseases but I want to focus on NAFLD as it's the most common liver disorder in the Western world. Often there are no symptoms, however, over time, you may notice some non-specific things show up, such as:
Fatigue
Jaundice
Weakness
Upper right quadrant abdominal pain
Bloating
Pale stools
Swelling or fluid retention
The risk factors for NAFLD include:
Obesity, gastric bypass surgery, high cholesterol, high triglycerides in the blood, insulin resistance (IR), type 2 diabetes, metabolic syndrome, polycystic ovary syndrome (due to the association with IR), and underactive thyroid (hypothyroidism).
NAFLD and SUGAR
Some people receive the diagnosis of 'fatty liver' and feel confused, particularly if they don't drink much alcohol but the truth is that sugar is, in fact, one of the biggest culprits for NAFLD.
The liver is one of the places where we store excess energy (carbohydrates and sugar), as fat. In NAFLD, over time our liver cells are gradually replaced by fat cells. When we eat excess sugar, our bodies also release inflammatory chemicals which can lead to a cascade of events that also damage the liver.
Interestingly the evidence shows that it's specifically fructose (at high levels) that's mostly to blame. This is because fructose, unlike other sugars, are processed in the liver. As you probably know, fructose is the sugar that makes fruit taste sweet - but don't freak out yet.
"Fruit is not the bad guy"
For most people, there's nothing wrong with eating fruit because it's a wholefood that contains fibre and the fructose isn't concentrated like it is with certain refined foods, particularly those manufactured in the United States. In this case, fructose is extracted and concentrated from corn, beets and sugarcane. All the nutrients and fibre (which slow down absorption) are removed and it becomes incredibly damaging to our health.
Keep an eye out for where fructose might be hiding in your own diet.
- Organic cane sugar / table sugar (it's actually 50% fructose!)
- Honey
- Agave nectar
- Concentrated fruit juices
- Some lollies, baked goods, and sodas (in Australia some are ok, just read the labels)
REDUCING YOUR LIVER ENZYMES & HEALING
If you have a fatty liver there are some non-negotiables to remove from your diet.
Refined Sugar: Soft drinks, energy drinks, candy, anything with high fructose corn syrup.
Processed food products: Anything that contains transfats, artificial flavours, additives, or preservatives.
Alcohol: Goes without saying that we need to remove alcohol as it will place a burden on the liver and cause further damage. If you need support cutting alcohol from your life, I recommend taking our "30 Day Sober Challenge" and creating some sober habits!
Other things that will benefit you to exclude:
Refined grains (white bread, pastries, white pasta, corn products)
Excess caffeine
Conventionally farmed meat products, especially those containing nitrates
Highly sprayed foods: herbicides and pesticides
Household cleaning and body care products that contain any nasties
So what SHOULD we include?
Here are some simple tips to support the health of your liver: and drive down your elevated enzymes:
Eat organic if possible. Start a veggie patch!
Juice. Juicing raw veggies and herbs is an excellent way to flood your system with beneficial nutrients and enzymes to assist liver function. Add herbs like ginger, coriander or turmeric too.
Eat more greens. Particularly those from the brassica family: broccoli, cabbage, cauliflower, spinach, bok choy, kale, Brussels sprouts
Liver tonics: Grapefruit, dandelion root tea, chicory, cacao, ginger, carrots, beets and artichokes.
Liver herbs. St Marys thistle, Goji Berry, Citrus peel, Schisandra, Baical Skullcap, Bupleurum, Dandelion root. The Oriental Botanicals formula is a unique one in that it contains herbal medicines in liquid tincture form (the most potent and therapeutic) which have been dehydrated into capsule form so they're incredibly easy to digest and absorb. I highly recommend and you can find it in the Kiyah Shop.
Remember..
Reducing your liver enzymes and encouraging healthy liver function are important on so many levels. The liver is not only important for eliminating toxins, but it's also responsible for hormonal balance, healthy digestion, nutrient status and skin health too.
If you need more advice or want a liver supporting supplement, touch base for a free 10 min chat here.
Comments