How can you prevent and treat NAFLD/MASLD?
Importance of treatment
The good news is that NAFLD/MASLD is reversible in the early stages. The most important part of getting fat out of the liver is losing weight in a healthy way. This means having a healthy diet, consistently exercising and not drinking any alcohol. ​
Exercise + physical activity
Exercise is an essential component of having a healthy lifestyle. It is important to get at least 60 minutes of exercise/physical activity each day, even if it is just walking.
Tips:
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1. Don't look at it is a chore
- choose something you like
- exercise with friends
2. Everything helps
- Any type or amount of exercise is better than no exercise
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3. Stay consistent
- put it on your calendar
- make sure it is a part of your daily routine
Diet + Food
Healthy Eating, what does that mean?
1. Avoid foods with added sugars
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Remember, food that looks healthy can have lots of hidden added sugar to increase flavor!
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2. Eat less unhealthy fats (saturated and trans fats which tend to be solid oils ) and instead eat healthy fats (unsaturated fats which are liquid oils)
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Not only does this reduce the risk for NAFLD/MASLD but heart disease too. Remember even healthy fats can have lots of calories so should be used in moderation!
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3. Eat whole foods (fruits, vegetables, whole grains and proteins)
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Remember, starchy foods particularly when wholegrain can be included in a healthy diet but should not replace other vegetables. Whole grains contain fiber. Fiber makes you feel fuller and helps with digestion. This can reduce your blood sugar and risk for NAFLD/MASLD!
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4. Drinks 6-8 cups or glasses of fluid each day
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Remember, it's easy to forget how much sugar is in a simple tea or soda when you drink them every day!
Finally, don't starve yourself! Your body deserves proper nutrition and it is important that you are eating enough healthy food. Healthy eating is about making progress not perfection!
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