c. Healthy Fats
Not all fats are created equal. Incorporating unsaturated fats from sources like olive oil,
avocados, nuts, and fatty fish can support liver health and fat metabolism.
Omega-3 fatty acids, found in fish oil and flaxseeds, have been shown to reduce liver fat
and inflammation in people with NAFLD, according to a meta-analysis in Alimentary
Pharmacology & Therapeutics (Zhang et al., 2019).
d. Avoid Alcohol and Processed Foods
Alcohol is a direct toxin to liver cells, and chronic consumption can lead to alcoholic fatty
liver disease. Even moderate drinking can impair metabolic efficiency.
Similarly, processed foods often contain preservatives, artificial sweeteners, and trans
fats that increase oxidative stress and inflammation in the liver.
- Lifestyle Modifications
a. Regular Physical Activity
Exercise improves liver function by enhancing insulin sensitivity, increasing fat
oxidation, and reducing inflammation. Both aerobic exercise and resistance training
have been shown to reduce liver fat content in individuals with NAFLD.
A randomized controlled trial published in Hepatology demonstrated that 12 weeks of
moderate-intensity exercise led to a significant reduction in liver fat and improvement in
metabolic markers (Kirk-Sanchez & McGough, 2014).
b. Maintain a Healthy Weight
As discussed earlier, obesity is a major risk factor for NAFLD and impaired liver
function. Losing even 5–10% of body weight can result in substantial improvements in
liver enzymes, insulin sensitivity, and overall metabolic health.
c. Adequate Sleep and Stress Management
Chronic stress and poor sleep disrupt hormonal balance, particularly cortisol and insulin,
which can negatively impact liver function and promote fat storage. Prioritizing quality
sleep and managing stress through techniques like meditation, yoga, or deep breathing
can support both liver health and weight loss. - Herbal and Nutritional Supplements
While always best used under medical supervision, certain herbs and nutrients have
shown promise in supporting liver function: