Move it: Beating Fatty Liver Step by Step

Move it Beating Fatty Liver Step by Step

Rule of thumb: No matter who and where you are, you have to make sure you do the moves.

I’m not just talking about dancing, which is by the way a very good form of exercise, but the general form of exercise where you get to get off some sweat from your body and allow your muscles and joints to stretch.

You must have heard it from all kinds of diet magazines and TV shows how exercise does a lot of wonders to your body. But while positive things have been constantly attributed to this wonderful activity, it still comes to me as a surprise how a lot of people seemed to be taking it for granted.

Now I’ll ask you, do you exercise? If so, how often?

Your answer says a lot about your current health status and if you think you’re not doing enough justice to your body by never exercising, then better think once more and consider a lifestyle change.

Today, we’ll be talking about defeating one of the most notorious silent killers in our time through tips and methods we can use even while staying at home.

Let’s give it up for…

Exercise vs. Fatty Liver

Unlike its more famous colleagues like diabetes and heart disease, fatty liver seemed to have a not-so-popular reputation among Americans.

So would you be surprised if I tell you that 90 million Americans have fatty liver and you might be one of them?

Yes. You read that right.

90 million Americans have it and the sad thing is, if you have it in you, you’ll most likely not know it unless you undergo a more sensitive examination such as that of an ultrasound.

Even in random blood tests, fatty liver might be left undetected. Now this is quite a disturbing thought especially if you’re fond of drinking soda which is considered as the main cause of the development of this disease.

Fatty liver can be prevented and eased with proper diet. But one thing which is proven to be effective across all types of dieting plans is exercise.

Always remember that a diet without exercise is incomplete. To experience the optimum benefit of the balanced food you eat, you have to ensure that you do some physical activities to prevent the build-up of excess fat that has the tendency to accumulate in your liver.

What are these exercises?

  1. Aerobics
    1. Aerobic exercises include jogging and brisk walking. This type of exercise activates your immune system and trains your heart to pump blood more efficiently. This in turn improves your stamina to endure longer hours of cardio strain.
  2. Interval training exercises
    1. This type of exercise is done in a series of combined less and high intensity routines. For instance, instead of settling for your daily 5 kilometer jog, you can alternate jogs with brisk walks to give your body a window of recovery periods.  If you’re worried about burning lesser calories in doing this, no worries. Jogging and brisk walking burns the same amount of calories.

Remember that your body adapts to the type of exercises you do. The more routinary it is, the easier it becomes for your body, meaning lesser fats and calories burned.

Settling for interval exercises is one effective way of tricking your brain to believing that you are actually doing a new routine.

  1. Strength Training
    1. This exercise is challenging and may not be applicable to others especially those with certain heart problems where the intensity may pose a threat to their condition. This type of exercise includes push-ups and weight lifting.

Caution: Consult a physician prior to executing a certain type of strength training. Get your physician’s approval and recommendation as to the training regimen that’s right for you.

  1. Core Muscle Exercises
    1. Humans have 29 core muscles in total. Most of these are found on your back, pelvis and abdomen. Core muscle exercises involve those which strengthen these areas such as curl-ups for the abdomen.

Doing these exercises will not only protect your spine for injuries but will also improve your balance and stability. 

Sample Exercises: Strength, Power & Speed

V-sit (strength of abdominal muscles and endurance of waist)

  1. Sit down, with legs straight and arms on sides.
  2. Raise body, arms, and legs simultaneously.
  3. Touch the toes with the fingers.
  4. Hold position for 5 seconds.
  5. Do it in 3 sets (1st set: 3 times, 5 sec each/2nd set: 2 times, 5 sec each/3rd set: once for 10 sec)

Box and Kick (power for arms and hands)

  1. Box and kick lightly with full concentration.
  2. Concentrated boxing and kicking hard
  3. Concentrated boxing and kicking hard; repeat as long as you can

50-m run (speed)

  1. Run slowly, using big strides.
  2. Increase speed and length of stride.
  3. Do the fastest run, using the biggest stride.
  4. Repeat the steps and take note of the time consumed.

Perfect Match for your exercise

As I mentioned before, balanced diet is not complete without exercise. But proper exercise will not also work in the absence of the right foods (read: healthy foods).

For people with fatty liver, reducing and eventually eliminating fructose content in their diet is becoming a must. Compared to glucose, fructose is easily metabolized to fat. Even with the right amount of physical activities, too much fructose still have the tendency to accumulate as fats in the liver, which is of course, detrimental to fatty liver patients.

Cutting off fructose syrup in your diet means cutting off your soda and other sugary drinks intake which are the major source of this component. You can live without them! So why risk suffering from a fatty liver when you can always go for the healthier alternative like water?

Nutritional labels

Depending on the severity of your fatty liver, dietitians may have to create a meal plan that you ought to follow to ensure that you take in just the right amount of a certain vitamin or mineral which are not harmful to your liver.

But even without your dietitian, you can help yourself by reading into the nutritional labels of the food that you take.

Nutritional labels are usually found at the back of food packets or canned goods and contain the amount of vitamins and minerals present in a certain food. Looking into the ingredients of the foods will also give you an idea whether or not you’re eating the right stuff.

By now you have an idea what foods with fructose syrup and high caloric contain do to your liver. Think about it.


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