Anatomical Nourishment: 8 Holistic, Evidence-Backed Strategies to Manage Non-Alcoholic Fatty Liver Disease (NAFLD)

Written By: Vivian Benjamin

What is Non-Alcoholic Fatty Liver Disease

Non-alcoholic fatty liver disease (NAFLD) is a disorder characterized by excess accumulation of fat in hepatocytes in the human body.  Some individuals will develop progressive fibrosis, which can progress to liver cirrhosis. The prevalence of NAFLD is said to be 25% in adults around European Countries and 30% around the Asian countries.


Moreover, it is the most common liver disease in children and adolescents in developed countries. Although NAFLD is currently the leading cause of chronic liver disease around the world, public understanding of this ailment remains very limited.


The approximate economic impact of this disease burden in the UK is around £30 billion. Therefore, preventing or managing this illness in a holistic, evidence-backed approach is highly recommended to reduce this emerging chronic illness. 




Causes of Non-Alcoholic Fatty Liver Disease
Non-Alcoholic Fatty Liver Disease (NAFLD) occurs as a result of excessive accumulation of fat in the liver. It is a metabolic condition and not just due to liver conditions.  This chronic illness affects men more than women. The causes of Non-Alcoholic Fatty Liver Disease (NAFLD) are:

• Type 2 diabetes

• Obesity

• Dyslipidemia

• Hypertension

• Polycystic Ovary Syndrome

Symptoms of Non-Alcoholic Fatty Liver Disease
Non-Alcoholic Fatty Liver Disease (NAFLD) is a “silent condition”, which means there are no noticeable symptoms in the early stages. When symptoms do happen, they are usually overlooked. Therefore, it is highly recommended that when an individual suffers from the above mentioned chronic diseases, they are aware of the mild symptoms they have and get tested for NAFLD. The most common symptoms are:

• Constant tiredness

• Malaise (general feeling of discomfort)

• Sharp or dull pain under the right side of the rib cage

Complications of Non-Alcoholic Fatty Liver Disease
Several complications can happen if Non-Alcoholic Fatty Liver Disease (NAFLD) is left untreated or not managed properly:

• Cardiovascular Disease

• Hepatocellular Carcinoma (Liver Cancer)

• End Stage Liver Disease

8 Holistic, Evidence-Backed Strategies to Manage Non-Alcoholic Fatty Liver Disease

1. Dietary Intervention
Dietary choices revolve around aspects such as nutrition, hydration and mealtimes. Focus your diet around food that loves your liver such as vegetables, fruits and whole grains. Now, I’m not advising against animal-based food (because I’m a firm believer that animal-based food is also essential in the daily diet) but just emphasizing the portion size of vegetables, fruits and whole grains, which should be more on your plate every day.



Apart from that, hydration is also crucial in your daily diet. Having a balanced fluid consumption helps with the metabolic function in your body. Check out my top 10 tips article on how to hydrate yourself in a balanced way.



We tend to focus on healthy and balanced food however, we seem to forget that regular mealtimes are also an important part of nourishing the body, especially if you have diabetes. Consuming meals at a regular time helps your body get the nourishment it needs. In addition to that, try avoiding long gaps between mealtimes. Healthy snacking plays an important role in improving gaps between mealtimes.




2. Medicinal Plants
Medicinal plants like flowers, spices and herbs have long been in human history and it contains many benefits to the human body. It provides a great source of nourishment to the liver and overall body health. Include them in your food to add some flavour.

Examples of flowers:

• Jasmine
• Lily
• Blue Pea
• Hibiscus
• Lotus
  
  

Examples of spices:

• Cardamom
• Cinnamon
• Cloves
• Nutmeg
• Turmeric
• Saffron
• Cumin

Examples of herbs:

• Tulsi
• Curry Leaves
• Rosemary
• Parsley
• Mint
• Thyme

3. Move your Body
We all know that a sedentary lifestyle is the main cause of chronic diseases around the world. So, move your body at least 20 – 30 minutes every day. You don’t have to go to the gym to achieve this however; simply doing household chores like mowing the lawn or cleaning the whole house adds to healthy blood circulation, leading to healthy liver function. 





4. Healthy Weight
Obesity increases cholesterol levels in the bile, thus increasing liver fat and inflammation around the liver. You can achieve a healthy weight by incorporating a healthy diet, medicinal plants and positive lifestyle changes. 





5. Practising mindfulness
Mindful meditation is a great tool to be applied to your daily life to improve physical and mental well-being.  Mindful meditation can also help regulate blood pressure, blood sugar and reduce craving hence; helping to achieve a healthy weight.


Another method to practise mindfulness is by doing breathing exercises. Breathwork is a great way to reduce anxiety and stress and support healthy blood circulation. Besides the accumulation of fat in your liver due to the primary causes of NAFLD, anxiety and stress can also affect NAFLD because this condition is a metabolic condition, so breathing exercises are a great way to reduce this. 




6. Refreshing Sleep
The most common recommended sleep time is between 7 and 9 hours per day. However, not only is sleeping 7 to 9 hours a day healthy but a rejuvenating sleep is also vital for your overall body function. Therefore, practising healthy sleep hygiene can help you sleep and wake up refreshed. Check out my 10 creative ways to sleep soundly. 




7. Avoid smoking
Burning tobacco generates numerous chemicals, including nicotine, tar and carbon monoxide. These chemicals induce oxidative stress, accelerate fibrosis and promote liver inflammation therefore, increasing the chances of NAFLD. 




8. Monitoring your sugar, cholesterol and liver enzyme levels
If you are diagnosed with diabetes, hypertension and high cholesterol levels, it is crucial to monitor your blood test results to maintain healthy levels. It is also best to keep a diary or journal about your symptoms and blood test results for future purposes. 









All in All
Non-alcoholic Fatty Liver Disease can affect any individual who doesn’t incorporate a healthy diet, healthy hydration and healthy lifestyle choices. Although NAFLD is a silent condition, individuals suffering from chronic diseases like hypertension, diabetes and obesity ought to be aware of the symptoms and get tested promptly.


Even though, several medications can help manage NAFLD, integrating holistic approaches can be the best way to manage NAFLD without any medication side effects. Nutrition Takes explores 8 holistic, evidence-backed strategies that can help you positively manage NAFLD.


Share or ask questions if you would like to know more about the topic or if you have different insights that you would like to share. I am always happy to know about your journey in holistic approaches. 










References
1. Powel E et al. (2021); Non-Alcoholic Fatty Liver Disease; The Lancet; 391(10290); 2212-2224.
2. Mitra S et al. (2020); Epidemiology of Non-Alcoholic and Alcoholic Fatty Liver Disease; Translational Gastroenterology
    and Hepatology; 10: 21037.
3. Loomba R et al. (2021); Mechanisms and Disease Consequences of Non-Alcoholic Fatty Liver Disease; Cell; 184(10): 2537-2564.
4. Teng M et al. (2022); Global Incidence and Prevalence of Non-Alcoholic Fatty Liver Disease; Clinical and Molecular Hepatology; 
​    S32-S42. doi.10.3350.