Increased risk of cirrhosis for people of all ages

NASH; It is a liver disease that causes inflammation of the fatty liver, which can lead to cirrhosis. NASH is not associated with alcohol use. NASH is closely linked to obesity, type 2 diabetes, and insulin resistance. It usually does not cause any symptoms until advanced cirrhosis develops. Nutritionist and food expert Email Forgetz Duman shares important information on non-alcoholic cirrhosis.
The liver is vital for the body. It participates in many metabolic activities of the body. Although the general opinion is that those who drink too much alcohol are more likely to develop liver disease, research now shows that non-alcoholic-associated steatohepatitis (NASH) disease can also have serious consequences. And unfortunately, this disease has become a serious problem that concerns not only adults or adults, but also children of all ages in our country and around the world.

Non-alcoholic fatty liver disease is commonly associated with obesity, type 2 diabetes, dyslipidemia, and metabolic syndrome. Even 2-5% weight loss provides a positive effect on liver fattening, while 10% weight loss can reduce inflammation.

Do not neglect exercise Stay away from sugar

People with fatty liver should avoid getting fat around the waist, which we call central obesity. Weight loss will be followed by fatigue and constant tiredness. It should be planned to limit energy intake, implement regular cardio and resistance exercises and to prevent both insulin resistance and hyperlipidemia.
Considering studies showing an 8 percent reduction in body weight in people with type 2 diabetes and a 25 percent reduction in hepatic steatosis, the importance of weight control becomes even clearer.
There have been studies showing the relationship between normal sugar and high fructose intake and fatty liver. Eating common sugar should be avoided and attention should be paid to the fruit portions.

Eating more saturated fat is effective in both insulin resistance and fatty liver. Unsaturated fatty acids should be preferred and attention should be paid to eating seasonal fish. Olive oil and omega-3 are important at this time.
There are studies showing the positive effects of vitamin E on the disease. However, since they also contain oils (nuts, hazelnuts, peanuts, sunflower seeds) they should be considered in moderation. In addition, betaine and carotenoids (lycopene and beta-carotene) have positive effects.
Although the number of studies showing the positive effects of polyphenols is not very high, they can be included in the daily diet. Green tea contains essential polyphenols, epigallocatechin gallate, resveratrol, anthocyanins and isoflavones.
Studies have shown that drinking coffee without sweets can be protective against non-alcoholic fatty liver disease. This is not only because it contains caffeine, it also contains polyphenolic compounds.
It should not be forgotten that exercise and physical activity are just as important as nutrition. Doing cardio and endurance exercises in an integrated way will be more beneficial.

Do not eat more than 2 fruits a day

Weight control must be ensured.
General sugars should be avoided and attention should be paid to the amount of sugar in the fruit. Do not exceed 1-2 fruits per day.
Unsaturated fats should be preferred over saturated fats. Consume milk and dairy products, which are sources of saturated fats and meat. Care should be taken to ensure that the meat is free of visible fat and cooked without oil.
Due to the ingredients and garnish of the vegetables should be given importance. Again, attention should be paid to the method of cooking and the amount of oil when cooking.
Food should be high in protein. Meat, which is the best source of protein, is also rich in fat, so supplying some protein from vegetable sources ensures that daily fat intake is under control. Instead of bread, boiled fat-free lentils, lentils, etc. Choosing dried lemons increases the total protein intake.
Water consumption should not be forgotten. 2 liters of water should be consumed daily.
150 minutes of walking and prevention exercises 2 days a week should become a habit.

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