GOQii

Blog

Search Results for: NAFLD

By Leave a Comment

Can You Reverse NAFLD With Dietary Changes

NAFLD

Liver is the largest gland in the human body and is also known as the Chemical Factory of the body. More than 500 vital functions have been identified with the liver, ranging from fighting infection, breakdown of fats, filtering blood of toxins, storing vitamins, iron, to manufacturing proteins and hormones, and helping clot your blood. Like any other organ in the body, this busy organ can also have issues, which is a condition called Non-alcoholic fatty liver disease (NAFLD). Normally, the liver stores some fat. However, in some cases when the liver stores more than healthy fat, that extra fat causes inflammation, which is known as NAFLD. 

Usually, there are no symptoms of NAFLD in the early stages. When it does, they may include, enlarged liver, fatigue or pain in the upper right abdomen. In most cases, fatty liver disease is diagnosed after blood tests show elevated levels of liver enzymes released from damaged liver cells, namely Alanine aminotransferase test (ALT) and aspartate aminotransferase test (AST).

Luckily, lifestyle changes such as dietary intervention and increased physical activity are the first-line treatment and support not only for NAFLD but also associated diseases such as obesity, insulin resistance, diabetes and dyslipidemia. And, gradual weight loss can take the pressure off the liver, allowing it to regenerate itself.

Dietary Changes To Reverse NAFLD

1. Complex Carbs
Complex Carbohydrates are packed with dietary fibre and micronutrients which help in appetite regulation as it takes longer to digest plus DF prevents absorption of fats in the intestine, thereby helping you lose weight, and also lowering the amount of fat in your liver.

  • Include Whole Grains in the form of chapati, upma, dosa, idli, porridge, khichdi, etc.
  • Include sprouted or boiled whole pulses.
  • Seasonal vegetables and Fruits.
  • Reduce sugar intake as it stimulates de novo lipogenesis and finally development of nonalcoholic fatty liver disease (NAFLD) & nonalcoholic steatohepatitis (NASH). So, replace packaged drinks with fresh coconut water/lime water; biscuits with nuts/roasted chana; reduce tea quantity to half cup every time you drink and no sauce/jam /salad dressing .
  • Soluble fiber Supplementation 

2. Fats
Increased fat intake has been linked to insulin resistance, impaired postprandial lipid metabolism and the development or progression of NAFLD. So, reduce intake  of ‘Visible fat’, & try to limit oil/fat intake to less than 500 ml/person/month. Choose Extra Virgin/Filtered /kachhi ghani oils (mustard, sesame, groundnut, Olive oil, Canola oil etc.) in place of refined oils to have anti-inflammatory and insulin sensitizing effects.

  • Complete No for Trans fatty acids and saturated fats . So, no fried or gravy foods/eating out /packaged food.
  • Choose healthy Invisible Fats rich in Omega 3 fatty acids such as nuts, avacado, flaxseeds, chia seeds, sabja seeds, etc.

3. Protein Source
A fair increase in protein intake combined with a low-GI diet, is associated with improved weight-loss maintenance due to its satiating effect and increased thermogenic effect of protein metabolism. So, include options like nuts, low-fat dairy, beans, whole pulses, fish, and poultry, sprouts/roasted chana/nuts/ Sattu drink, nuts smoothie (without sugar), etc. Cut meat intake to once a week. Prefer white/lean meats such as fish/poultry. And completely avoid Red meats as they are high in cholesterol & saturated fats because many studies have associated it with increased risk of liver related diseases and cancer, whereas white meat has been associated with reduced risk.

4. Herbs and supplements
Certain herbs and supplements have shown to play a key role in glucose and fat metabolism, insulin signalling, and energy balance, thereby helping in reversing the fatty liver condition. This may include Apple Cider Vinegar, Fenugreek Seeds, Flaxseed, Nigella Seeds, Milk Thistle, Coffee, Quercetin, Resveratrol etc. 

Having discussed the dietary changes, this journey is incomplete without the inclusion of at least 30 mins of physical Activity, 4-5 days a week, management of  Sleep and Stress issues. Do consult your dietitian/nutritionist to help fine-tune your diet so you are not aggravating your condition.

We hope this article helps you reverse NAFLD. Do leave your thoughts in the comments below. For more information to help you reverse NAFLD, check out Healthy Reads or speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here. 

#BeTheForce 

By Leave a Comment

5 Healthy Winter Vegetables For A Healthier You!

healthy winter vegetables

The chilly winters are here. This season brings us the most colorful fruits and vegetables in the market. All of them are rich in a variety of nutrients and flavors. The major reason for increasing our intake of this fresh produce is to build our immunity against the flu and cold viruses as well as stock our body with enough nutrients to last a few months post winter as well! Here’s my list of the 5 must have healthy winter vegetables! 

Must Have Healthy Winter Vegetables 

1. Mustard Greens
The famous ‘sarson ka saag’ is our go-to-immunity winter dish. Ever thought why? This low calorie, high fiber leafy green is also an excellent source of Vitamins B1, B2, B6, C, E, K, folic acid and minerals like calcium, carotenes, manganese, copper, magnesium, protein, potassium, and iron. This wide variety of Vitamins and Minerals perform many essential functions like blood clotting which makes it heart healthy, improving bone health and thus, reducing the risk of arthritis and osteoporosis. It also improves eyesight. The folic acid content is at par with levels needed for a healthy pregnancy and menopause. Last but not the least, the high fiber aids good bowel movements, easing hemorrhoids and constipation. Some other leafy greens like spinach and methi are also at their best in this season. 

2. Carrots
This crunchy powerfood, especially the red variety available during winter, contains a good amount of vitamins and nutrients such as Vitamin A, B2, B3, C, D, E and K. We all know about it’s benefits for a good eyesight and healthy skin because of it’s beta carotene. Little do we know that it contains high amounts of Lycopene, an antioxidant which helps prevent cancer, diabetes and heart diseases. Eating raw carrots or drinking carrot juice can help regularise blood flow, provide relief from pain and make you feel less fatigued during menstruation days owing to the carotene and iron content – making it a must have healthy winter vegetable. 

3. White Radish
Do you enjoy relishing hot Mooli ke Parathe in winter? Then you’re definitely benefiting from the Vitamins A, B6, C & E and minerals like potassium, phosphorus and zinc present in White Radish. This entire range of Vitamins and minerals gives our whole body an immunity boost. It has shown to have anti-congestive properties, which clear mucus from the throat and respiratory tract due to the common cold and cough in this season. The combination of phosphorus and zinc, helps get rid of dryness, acne and rashes on the skin and the high water content of radish keeps you well hydrated. Don’t forget to use the green leaves of this root vegetable to perk up the health benefits!

4. Beetroot
This vibrant and colorful veggie contains essential nutrients like folate (Vitamin B9), manganese, potassium, iron, and Vitamin C.  Plus, they’re one of the most delicious, healthy winter vegetables out there! The red color which indicates the high iron content which helps in improving the total blood count and Vitamin C boosts immunity and improves our WBC’s.

Very importantly, Betaine present in beets can protect the liver from inflammation and damage caused by toxins and chronic alcohol consumption. It helps break down fatty acids in the liver and may help in treating non-alcoholic fatty liver disease. To add to it, they’re completely safe for consumption by diabetics as well! Puzzled? Well, yes. The Glycemic Index of beets is of medium range (61) but the glycemic load they provide is only 5. Which means although they release blood sugar levels slightly fast after consumption, the total carbs present in them are comparatively very low. 

5. Sweet Potato
Winter comes and you get to see hand carts on the streets filled with this excellent and inexpensive food item. These orange-hued delights are loaded with twice the fiber when compared to other types of potatoes. B6 content in it reduces homocysteine which has been linked to heart attacks. Vitamin C and antioxidants protect us from flu viruses and common colds. They also aid in the formation of blood cells. Sweet potatoes contain a good amount of Magnesium, essential for blood pressure regulation and nerve relaxation which in turn helps reduce stress. Plus, since they’re fairly low on the glycemic index, they’re beneficial for diabetics and also great for filling up without getting weighed down. 

We hope these healthy winter vegetables help you level up your health and build immunity during this season! For more on nutrition and winter, check out Healthy Reads or reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

Eat healthy and #BeTheForce 

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

By Leave a Comment

Your Liver, Your Lifeline: How Food Can Be Your Best Medicine

How often do we acknowledge the silent hero inside us—our liver? On World Liver Day, it’s time to give this powerhouse organ the attention it deserves. Quietly working 24/7, your liver keeps you healthy, energised, and toxin-free—yet we often notice it only when something goes wrong.

A healthy liver is the cornerstone of a healthy life. Every sip and every bite you take impacts this vital organ. It metabolises nutrients, filters toxins, stores essential vitamins, and supports countless bodily functions.

But your liver also reflects your lifestyle. Poor nutrition, stress, pollution, alcohol, and inactivity can slowly take a toll. The good news? Even years of damage can be reversed. Studies show that adopting healthier habits today can reduce your risk of liver disease by up to 50%.

Whether you’re 25 or 55, it’s never too early—or too late—to start. This World Liver Day, the theme “Food as Medicine” reminds us that the path to prevention starts in the kitchen. You can help your liver heal, regenerate, and thrive with the right nutrition. Small changes on your plate can spark powerful transformations, starting with your liver.

The Liver: Your Body’s Natural Detox Lab

Your liver performs more than 500 functions—from breaking down fats to filtering out toxins. Here’s what it does every single day:

  • Processes nutrients from the food you eat, converting them into energy or storing them for future use.
  • Filters toxins from alcohol, medications, and harmful chemicals.
  • Stores essential vitamins and minerals like A, D, E, K, iron, and copper.
  • Produces bile, which helps digest fats and eliminate waste.
  • Regulates blood sugar, cholesterol levels, and protein metabolism.

In short, a healthy liver is non-negotiable for a healthy you. However, there is also a growing threat of lifestyle-linked liver disease. It’s not rocket science, research has proved that diet is key to a healthy you. But our modern diets—laden with processed foods, refined sugars, and unhealthy fats—are placing an increasing burden on our liver. Also, thanks to high-stress lifestyles and sedentary habits, liver diseases are on the rise—even among those who don’t drink alcohol. The consequences are becoming alarmingly visible:

  • Non-Alcoholic Fatty Liver Disease (NAFLD) now affects over 25% of the global population. It’s linked to diets high in sugar, trans fats, and refined carbs.
  • Alcoholic Liver Disease progresses faster when combined with poor nutrition.
  • Hepatitis, though viral, worsens when the liver is nutritionally compromised.

Research shows that targeted dietary changes can not only reduce liver fat but also reverse early damage. But just like any sophisticated machine, the liver requires the right inputs—nutrients, not toxins—to function optimally.

A poor diet can act as a silent saboteur, slowly impairing liver function long before symptoms arise.

Healing from the Inside: Food as Preventive Medicine

Science is catching up with what many traditional systems of medicine have long believed: nutrition is a powerful tool in preventing and managing liver diseases.

According to the Journal of Hepatology, nutritional interventions, like lowering sugar and fat intake and increasing antioxidants, can help prevent or slow the progression of liver conditions.

Here’s what a liver-loving plate should include:

  • Leafy greens: Spinach, kale, and arugula help neutralise heavy metals and support bile production.
  • Cruciferous vegetables: Broccoli, cauliflower, and Brussels sprouts boost detox enzymes.
  • Turmeric: Curcumin, its active compound, has anti-inflammatory and antioxidant properties.
  • Garlic: Helps activate liver detox enzymes and reduce fat accumulation.
  • Berries: Packed with antioxidants that reduce oxidative stress and inflammation.
  • Healthy fats: Nuts, seeds, avocados, and olive oil help reduce fatty build-up.
  • Whole grains: Oats, brown rice, and millets help maintain insulin sensitivity, important for liver health.

5 Simple Habits to Protect Your Liver Every Day

  1. Cut down on sugar and refined carbs
  2. Avoid excessive alcohol and processed foods
  3. Eat more fibre and antioxidant-rich foods
  4. Stay physically active
  5. Get regular liver check-ups, especially if you’re at risk

Nourish to Flourish

On this World Liver Day, let’s move beyond reactive healthcare. By embracing the “Food as Medicine” philosophy, we can actively support our liver, not just avoid harming it.

Your liver doesn’t ask for much—just a little love at the dining table. So the next time you plan a meal, ask yourself: Is this helping or hurting my liver? Because every bite counts.

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

By Leave a Comment

Fatty Liver: Causes, Symptoms & How to Reverse It Naturally

Understanding Fatty Liver

Your liver is a powerhouse—processing nutrients, filtering toxins, and keeping your metabolism running smoothly. But when too much fat builds up in liver cells, it can disrupt its function and lead to fatty liver disease.

Fatty liver is one of the most common liver conditions globally, affecting millions of people. The good news? It’s reversible in its early stages! But left unchecked, it can progress to more serious liver damage.

Let’s break down the causes, symptoms, and best ways to treat and prevent fatty liver disease—so you can take charge of your health before it’s too late.

Types of Fatty Liver Disease

There are two main types of fatty liver disease:

  1. Non-Alcoholic Fatty Liver Disease (NAFLD)
  • Occurs without excessive alcohol consumption.
  • Linked to obesity, diabetes, high cholesterol, and poor diet.
  • Can progress to non-alcoholic steatohepatitis (NASH)—a more severe form causing liver inflammation and scarring.
  1. Alcohol-Related Fatty Liver Disease (AFLD)
  • Caused by excessive alcohol consumption, which damages liver cells.
  • If drinking continues, it can lead to cirrhosis and liver failure.

Both conditions increase the risk of serious liver complications, but lifestyle changes can help prevent or even reverse them in the early stages.

What Causes Fatty Liver?

Several lifestyle and health factors contribute to fatty liver disease:

  • High Sugar & Processed Foods – Sugary drinks, sweets, and refined carbs promote fat accumulation in the liver.
  • Obesity & Insulin Resistance – Excess weight, especially around the abdomen, increases fatty deposits in the liver.
  • Sedentary Lifestyle – Lack of exercise slows metabolism and contributes to fat storage.
  • Excess Alcohol Intake – Alcohol is metabolised in the liver, and excessive intake can lead to fat buildup and inflammation.
  • High Cholesterol & Triglycerides – Poor cholesterol levels contribute to fat accumulation in the liver.
  • Underlying Health Conditions – Diabetes, metabolic syndrome, and PCOS are all linked to fatty liver.
  • Certain Medications – Some steroids, chemotherapy drugs, and painkillers can contribute to liver fat buildup.

Signs & Symptoms of Fatty Liver

In its early stages, fatty liver doesn’t usually cause noticeable symptoms. However, as it progresses, you may experience:

⚠️ Constant fatigue or sluggishness
⚠️ Discomfort or pain in the upper right abdomen
⚠️ Unexplained weight gain or difficulty losing weight
⚠️ Nausea or loss of appetite
⚠️ Jaundice (yellowing of skin/eyes) in severe cases

If left untreated, fatty liver can progress to fibrosis, cirrhosis, or even liver failure.

How to Treat & Reverse Fatty Liver

The best approach to managing and reversing fatty liver is lifestyle modification. Here’s how to take charge of your liver health:

  1. Improve Your Diet
  • Prioritise whole, unprocessed foods—vegetables, lean proteins, and whole grains.
  • Reduce sugar intake—avoid fizzy drinks, sweets, and refined carbs.
  • Eat liver-friendly foods:
    • Leafy greens (spinach, kale) – Detoxifying properties.
    • Berries – Packed with antioxidants to reduce inflammation.
    • Turmeric – Contains curcumin, which helps protect liver cells.
  • Oats & Whole Grains – Rich in fibre to support digestion.

Avoid trans fats, fried foods, and processed snacks—they increase liver inflammation.

  1. Stay Active
  • Regular exercise helps burn excess liver fat—aim for at least 150 minutes per week.
  • Include strength training to improve metabolism and fat-burning capacity.
  • Even small changes—like walking after meals—can significantly improve liver function.
  1. Maintain a Healthy Weight
  • Losing just 5-10% of body weight can reduce liver fat and inflammation.
  • Focus on sustainable, healthy weight loss—crash diets can do more harm than good!
  1. Cut Back on Alcohol
  • Alcohol is one of the leading causes of liver damage—reducing intake can prevent fatty deposits from worsening.
  • If you drink, stick to recommended guidelines—no more than 14 units per week (UK guidelines).
  1. Stay Hydrated
  • Water helps flush out toxins and supports liver function.
  • Aim for at least 2-3 litres per day.
  1. Manage Stress & Sleep
  • Chronic stress can lead to overeating & poor lifestyle habits—practise relaxation techniques like deep breathing and meditation.
  • Prioritise sleep—poor sleep quality is linked to metabolic disorders affecting the liver.
  1. Get Regular Check-ups
  • Monitor liver function through blood tests if you have risk factors like obesity, diabetes, or a history of high alcohol consumption.
  • Consult your doctor if you experience persistent symptoms.

Can Fatty Liver Be Reversed?

Yes! With consistent lifestyle changes, fatty liver can be reversed in its early stages. However, if it progresses to fibrosis or cirrhosis, the damage becomes permanent.

Taking action now can protect your liver and overall well-being.

Fatty liver disease is increasingly common, but the good news is that it can be prevented and even reversed with the right lifestyle choices.

By making simple yet powerful changes to your diet, exercise routine, and daily habits, you can protect your liver and improve overall health.

💬 Have you made lifestyle changes to improve liver health? Share your experience in the comments!

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme places people at the centre of care and their stories at the heart of the […]