One in four people in the world develops fatty liver non-alcoholica condition that has gained prominence in health systems due to its direct relationship with diabetesthe obesity and other metabolic disorders.

The incidence of this disease is growing unchecked, but specialists insist that The disease can be reversed by following specific changes in lifestylesince there is no specific pharmacological treatment.

He nonalcoholic fatty liver It arises after excessive accumulation of fat in the liver. This alteration can come from both an increase in the production and a decrease in the elimination of lipids in this organ. The pathology especially affects people with type 2 diabetes and obesityand that its prevalence is so high that one in four adults lives with it.

To date, no medication has demonstrated specific efficacy in eliminating liver fat. Professionals point out the importance of modifying eating and physical activity routines to combat the condition. According to the doctor specialized in hepatology, Marta Cerverain an interview for Cliníc Barcelona, ​​“a 5% reduction in body weight reduces liver fat, and if it exceeds 10%, it is possible to achieve reversal of the disease.”

The first key is to establish a balanced dietwith emphasis on the Mediterranean pattern. The expert’s recommendations highlight the elimination of saturated fat present in butters, creams, red meats and sausages. The simple sugars included in sweeteners, honeys, cookies and especially in sugary drinks and fruit juices, they should also be excluded. Fructose, the base component of these products, “promotes the production of fat in the liver,” says Cervera.

“Eliminating sugary drinks is a primary objective“, highlights the health professional. The practice includes both soft drinks and industrial juices, which concentrate high caloric and carbohydrate values.

The distribution of food throughout the day has a direct impact on hepatic metabolism. Marta Cervera recommends formalizing five daily mealswith a greater energy load in the morning and a progressive reduction towards the evening. This pattern helps control the storage of unused fats.

He “plate method” appears as a visual resource to balance macronutrients: half reserved for vegetables, a quarter for carbohydrates – better if they are whole – and the remaining quarter for proteins, ideally vegetables, although white meats, fish and eggs are also considered. For dessert, there are two or three pieces of fresh fruit a day or, failing that, a low-fat yogurt or nuts.

The absolute restriction of alcohol it becomes essential. The drink contains a large amount of sugars and potentiates pre-existing liver deterioration: “Not only because of the amount of sugars, which are many, but because of the toxicity that it can add to a liver already damaged with fat deposits,” insists Marta Cervera. On the other hand, the elimination of tobacco It is justified because it contributes to the destructive progression of liver pathology.

It promotes hydration Adequate with 1.5 to 2 liters of water daily, keeping away from all other types of energy or alcoholic drinks.

The physical component of the treatment involves aerobic and strength exercises, scheduled three to four days a week. “Let’s sweat!” Cervera highlights. Routines can combine swimming, running, walking, cycling with resistance exercises such as push-ups, planks and squats.

The estimated time varies between sessions from 20 to 40 minutes, enough to impact basal metabolism and facilitate the caloric deficit necessary to lose weight. Exercise should be adapted according to possibilities and age, including routines with dumbbells or static exercises for people with reduced mobility.

When being closely linked to diabetes, hypertension and hypercholesterolemiathe reversal of fatty liver requires special monitoring of these parameters. “Optimal control of diabetes, blood pressure and cholesterol helps stop the disease and promotes its improvement.”

All these actions, the specialists emphasize, give the patient the maximum margin of action in recovery, since the main treatment today depends on personal involvement in the adoption of a healthy lifestyle.