Focus on liver health: effective prevention and alleviation of non-alcoholic fatty liver disease (NAFLD)

The Non-alcoholic fatty liver disease, also known by the abbreviation NAFLD, is mainly caused by poor eating habits and an unhealthy lifestyle. It is one of the most common liver diseases in industrialized countries and has therefore increasingly become the focus of health experts in recent years. The disease is widespread nowadays, but often goes unrecognized for too long.

 

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➤ Around 25% of the world's population suffer from NAFLD. This makes it one of the most widespread liver diseases. Those affected have an increased risk of later developing more serious liver diseases such as cirrhosis or liver cancer.

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Contents

• What is a non-alcoholic fatty liver?
• Find out more about the causes and possible triggers of non-alcoholic fatty liver disease
• The symptoms of non-alcoholic fatty liver disease at a glance - How NAFLD affects the body
• Natural ways to prevent and treat non-alcoholic fatty liver disease

What is a non-alcoholic fatty liver?

As the name suggests, NAFLD is a liver disease that is not associated with alcohol consumption. It occurs when fat accumulates in the liver cells, which then impairs liver function.

The extent of NAFLD, or non-alcoholic fatty liver disease, can vary greatly, ranging from mild fat accumulation to severe inflammation.

In this context, two variants can be distinguished:

1. Non-alcoholic fatty liver (NAFL): This is a pure accumulation of fat without accompanying inflammation or scarring.
2. Non-alcoholic steatohepatitis (NASH): Non-alcoholic steatohepatitis (NASH) also causes fat to accumulate in the liver cells. However, NASH is also associated with liver inflammation and possible scarring. Under certain circumstances, this can lead to more serious complications such as liver cirrhosis or liver cancer.

Find out more about the causes and possible triggers of non-alcoholic fatty liver disease

The development of NAFLD can be attributed to various factors. These include, among others:

• Being overweightExcessive body weight plays a central role in the development of NAFLD, especially if the excess pounds are stored in the form of abdominal fat.
• Insulin resistance: Impaired insulin sensitivity, which is often associated with type 2 diabetes, can also contribute to the development of NAFLD.
• Genetics: Recent research findings also suggest that genetic predisposition could also play an important role.
• Diet: Another particularly high risk factor is an unhealthy diet with a high proportion of saturated fats, trans fats and sugar, such as those found in fast food, industrially processed products and sugary drinks.
• Lack of exercise:A lifestyle that lacks physical activity can also contribute to the development or worsening of NAFLD.

The symptoms of non-alcoholic fatty liver disease at a glance - How NAFLD affects the body

Non-alcoholic fatty liver disease often progresses gradually and is often asymptomatic in the early stages - meaning that it can develop without any recognizable symptoms or complaints. Early detection therefore becomes a real challenge. However, as the disease progresses, there are a number of symptoms that can serve as warning signs. These include

• Tiredness: Persistent tiredness and weakness that cannot be explained by usual causes such as lack of sleep or stress.
• Upper abdominal painA dull or stabbing pain in the right upper abdomen, directly under the ribs
• Weight lossSudden and unexplained weight loss that is not caused by a change in diet or heavy physical activity.
• Yellow colorationThe conspicuous yellowing of the skin and eyes, also known as jaundice, occurs especially in the advanced stage.
• Liver enlargement: A palpable or visible enlargement of the liver is noticed during the medical examination.
• OedemaWater retention in the body, which leads to swelling, is often seen in more advanced stages

In this context, it is important to point out that the occurrence of one or more of these symptoms does not necessarily indicate the presence of NAFLD. However, it is always advisable to seek medical advice if you suspect this.

 

Natural ways to prevent and treat non-alcoholic fatty liver disease

Non-alcoholic fatty liver disease (NAFLD) requires a targeted approach that takes into account both general health recommendations and specific natural support.

1. healthy diet

A balanced diet with whole grain products, fresh fruit, vegetables and lean protein can help to reduce the accumulation of fat in the liver. It is particularly important to avoid saturated fats, trans fats and sugar at the same time.

In this context, studies often recommend a calorie-reduced diet, whereby the focus here should be on reducing carbohydrates and fats in the diet. Particular attention is currently being paid to low-carbohydrate and Mediterranean diets. In fact, moderate consumption of coffee can also help to prevent liver disease.

2. regular physical activity

Even moderate physical activity, such as a daily walk, can reduce the risk of developing fatty liver disease and even slow down the progression of existing disease.

Studies have shown that regular aerobic exercise in overweight NAFLD patients has been shown to help reduce the fat content of the liver, even if it does not result in weight loss. Regular exercise for 30 to 60 minutes, 3 to 4 times a week, can be sufficient. The benefits of physical activity lie primarily in the reduction of inflammation and the change in the liver's fat metabolism.

3. weight control

As overweight and obesity are among the most significant contributing factors to the development of NAFLD, gradual and sustained weight loss can be effective in both preventing and treating symptoms.

In this context, studies have shown that lifestyle changes involving both diet and physical activity can be effective in helping to improve liver health in patients with NAFLD. Weight loss has been shown to be particularly effective: For example, a 5% reduction in body weight leads to an improvement in fatty liver, while a 7% weight loss is associated with even better results. However, only half of the patients manage to achieve the weight loss target of 7%. With a higher weight loss of 10% or more, almost all patients showed a very significant improvement in liver health, including a reduction in the size of the fatty liver.

4. limit alcohol consumption

Reducing alcohol consumption to a level that is within the recommended limits can also help to maintain liver health.

5. check medication

Certain medications can put additional strain on the liver. It is therefore essential to discuss the use of medication with a doctor and to have regular follow-up examinations.

6. regular medical examinations

It is particularly important for people at increased risk to have regular medical check-ups and blood tests to monitor the condition of their liver.

7. food supplements

In addition to the general measures mentioned above, it also makes sense to consider natural support through specific dietary supplements and natural remedies that have proven to be effective in the prevention and treatment of NAFLD:

• Omega-3 fatty acids: These valuable polyunsaturated fatty acids are primarily known for their anti-inflammatory and heart-protective properties. In the presence of NAFLD, omega-3 fatty acids can help to reduce fat deposits in the liver and alleviate existing inflammation. In this context, studies have shown that they not only improve liver function, but can also have a positive effect on cholesterol levels.

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• Vitamin E: As one of the most powerful natural antioxidants, vitamin E can fortunately help to reduce oxidative stress, which can lead to liver damage in the long term. Several studies already suggest that vitamin E can improve liver health in NAFLD patients - particularly with regard to inflammation and scarring in the liver.
  
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• Milk thistle and artichoke: Both milk thistle and artichoke are known for their liver-strengthening properties. Milk thistle contains the powerful substance silymarin, a compound known for its antioxidant and anti-inflammatory effects. Studies have shown that milk thistle not only protects the liver from toxins, but also promotes its regeneration. The extract from the artichoke, on the other hand, contains cynarin, an ingredient that can promote the flow of bile and also has antioxidant properties. Together, the active ingredients of these two medicinal plants develop a powerful synergetic effect that can promote liver health in a natural way.
  
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• Turmeric: Curcumin, the active ingredient in turmeric, has been shown in numerous studies to have both anti-inflammatory and antioxidant effects that enable it to effectively protect the liver. This substance can therefore help to reduce oxidative damage in the liver and support the natural detoxification process.
  
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Sources (in English):

Cotter, T. G., & Rinella, M. (2020). Nonalcoholic Fatty Liver Disease 2020: The State of the Disease. Gastroenterology, 158(7), 1851–1864. doi: 10.1053/j.gastro.2020.01.052

Polyzos, S. A., Kountouras, J., & Mantzoros, C. S. (2019). Obesity and nonalcoholic fatty liver disease: From pathophysiology to therapeutics. Metabolism: clinical and experimental, 92, 82–97. doi: 10.1016/j.metabol.2018.11.014

Rinella M. E. (2015). Nonalcoholic fatty liver disease: a systematic review. JAMA, 313(22), 2263–2273. https://doi.org/10.1001/jama.2015.5370

Tokushige, K., Ikejima, K., Ono, M., Eguchi, Y., Kamada, Y., Itoh, Y., Akuta, N., Yoneda, M., Iwasa, M., Yoneda, M., Otsuka, M., Tamaki, N., Kogiso, T., Miwa, H., Chayama, K., Enomoto, N., Shimosegawa, T., Takehara, T., & Koike, K. (2021). Evidence-based clinical practice guidelines for nonalcoholic fatty liver disease/nonalcoholic steatohepatitis 2020. Journal of gastroenterology, 56(11), 951–963. https://doi.org/10.1007/s00535-021-01796-x