Search Results for: NAFLD

December 30, 2020 By Kusum Soni Leave a Comment

Can You Reverse NAFLD With Dietary Changes

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 tune in to LIVE sessions by experts on GOQii Play.

#BeTheForce

March 10, 2021 By Vaishali Vibhute Leave a Comment

What Happens To Your Body When You Eat Too Much Sugar

“You are what you eat, so eat something sweet” is a very sweet quote but has a bittersweet reputation when it comes to health! Did you know that carbohydrate, an essential micronutrient, is a producer of sugar? Sugars, in fact, are simple carbohydrates which are easily absorbed and digested by the body. It is an empty calorie food, has zero nutritional value and provides only energy. It is naturally found in lots of foods. For instance, as fructose in fruits, as lactose in dairy and dairy products and different cereals and grains.

Is It Really A Villain Of Good Health?

Along with negatives, sugar has many positives:

It makes anything taste better
Provides immediate energy to your body
Naturally found sugars in foods like fruits and vegetables have little effect on blood sugar and are considered healthy.
It increases happy hormones.

Adverse Effects Of Eating Too Much Sugar

Too much of anything is bad, and the same goes for sugar! Here are some ill-effects it can have on your body:

Weight Gain or Obesity: Too much consumption of white sugar can contribute to weight gain or obesity, due to it’s high calorie content. When eaten in excess, it gets dumped into cells and gets stored as fat and results in weight gain.
Type 2 Diabetes: Excessive intake creates problems for pancreas. Body monitors blood glucose levels and produces insulin to help control it. When blood glucose level is high and has more glucose than your body needs, cells become insulin resistant, the control breaks down, blood sugar rises to dangerous levels and leads to Type 2 Diabetes.
Hurt your Heart: There is a clear relation between sugar consumption and high BP. Eating too much can harden the arteries and damage heart tissues, which is a major risk factor for heart disease and stroke.
Tooth Decay: It is the primary food source for bacteria that can grow in your mouth and cause tooth decay.
Non Alcoholic Fatty Liver Disease ( NAFLD): is a metabolic stress related liver disease. A diet high in sugar and specially fructose, can trigger your liver to store fat which can lead to NALFD.
Hampers Immune Function: It can interfere with the immune system as bacteria and yeast feed on sugar. So excessive glucose in the body causes these organisms to build and cause infections.
Accelerates Ageing: When it enters your bloodstream, it attaches to protein. The mix of these proteins with sugar causes loss of elasticity and increases premature ageing. Thus, it can mess with your skin by contributing to wrinkles and sagging.
Increases Risk of Developing Gout: Gout is an inflammatory condition that causes pain in the joints. Added sugars raise uric acid levels in the blood and increases risk of developing and worsening gout.
Damages Kidneys: When blood sugar is too high, the kidneys spill it into urine, which can cause permanent damage.
Fertility: High blood sugar impairs reproduction function in both men and women. Excessive consumption can rob essential vitamins and minerals.

How Can You Cut Down The Intake?

Daily recommended limit of sugar for women is 6 tsp (30gms), men 7tsp (35gms) and for children 3tsp(15gms). Apart from this recommended limit, you can also do the following:

Avoid sugary drinks such as sodas, energy/sports drinks, etc. That will reduce sugar intake and could help you lose weight. Homemade sherbet’s like lemon, kokum or amla, etc. can be a better alternative to sugary drinks.
Avoid packaged or processed food in favour of whole foods like fresh fruits, vegetables, seeds, whole grains, legumes and nuts.
When you buy ready to eat foods, read nutrition labels. If you know how much sugar is in a product, you can limit the intake of that food. Some of the common names of hidden sugars on packaged food labels are corn syrup, cane sugar, dextrose, agave, high fructose corn syrup, coconut palm sugar, etc. Food manufacturers add sugars in foods like ice-cream, cookies, candy, soda, ketchup, sauces, bread, yogurt, etc.
Instead of adding sugar in cereals or oats, try fresh fruits like banana, strawberry, sapota and apple, etc.
Avoid protein/granola bars which contain lots of added sugar. Eat low sugar snacks such as nuts and fruits.
Don’t store desserts like ice cream, cakes, different sauces in the fridge and biscuits and cookies on shelves to reduce cravings.
Natural sweeteners such as stevia and xylitol can be healthy alternatives to sweet sugar.

Sugary or sweet products are sweet to the tongue but not for the body. Consuming small quantities is the key to healthy eating. For least harm to the body and fullest enjoyment, eat it in moderation.

We hope this article helps you make healthy eating choices. Do leave your thoughts in the comments below! For more on nutrition, check out Healthy Reads or tune in to LIVE sessions by experts on GOQii Play.

#BeTheForce

February 4, 2021 By Swati Savla Leave a Comment

5 Healthy Winter Vegetables For A Healthier You!

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 benefitting 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 the Vit.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. Vit.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 tune in to LIVE sessions by experts on GOQii Play.

Eat healthy and #BeTheForce

September 1, 2020 By Palak Mittal 1 Comment

Fatty Liver Disease: What To Eat & What To Avoid

Our bodies have a tendency to store extra calories in terms of fat in each and every area to utilise it later for energy, or as a cushion for organs and insulation. The liver being the largest organ in the body, is partially made up of fat. However, if too much fat accumulates around the liver, it leads to Fatty Liver Disease.

Fatty liver disease is mainly associated with the excess usage of alcohol and is termed as Alcoholic Fatty Liver. However, those who do not drink alcohol at all, can also develop this condition over time and is known as Non Alcoholic Fatty Liver. Excess fat around the liver damages it and makes it difficult for the liver to remove toxins and produce bile for the digestive system.

The major plan of treatment for Fatty Liver Disease is dietary modifications and regular exercises. If the grade is too high, then one may need to see a doctor. For initial stages, the situation can be reversed completely with a few lifestyle modifications.

What Causes Non Alcoholic Fatty Liver Disease (NAFLD)?

Obesity: Overeating can cause weight gain which produces a load on the digestive system and the body forces the storage of extra calories in terms of fat, leading to NAFLD.
Pre-Diabetes: People with Insulin sensitivity or insulin resistance tend to store more fat in the liver as compared to non diabetics.
Over consumption of carbs and simple sugars: is linked with NAFLD as our body utilizes only what is required and rest is going to be stored as fat.
Poor Gut Health and genetics are also seen as linked with NAFLD.

Since it is a lifestyle disorder, modifying lifestyle with the right diet helps in controlling, maintaining and reversing both Alcoholic and Non Alcoholic Fatty Liver Disease.

The diet should include:

Lots of fruits and vegetables
Reduced processed and packaged food with high salt and sugar
High fibre foods and less carbs
Whole grains like oats, quinoa, barley and millets
Nuts and seeds especially walnuts and flaxseeds as they are high in Omega 3
Vitamin E from Sunflower seeds, almonds, walnuts, olive oil or canola oil
Avocados as they are a good source of fat and fiber
Legumes

What Should You Avoid?

If you’re suffering from this disease, here is a list of foods you should avoid completely.

Alcohol: As it is completely oxidised by the liver, there is no enzyme present in the body that can digest alcohol.
Added or simple sugars like candy, cookies, sodas, and fruit juices. It increases sugar level which increases fat build up.
Fried & oily foods due to excess calories and fat.
Too much salt makes the body hold on to excess water and can be a reason to gain weight.
Simple processed carbs like white bread, rice, and pasta, as they lack fibre and increase blood sugar.
Red meat like Beef and mutton are high in saturated fat.

Other Lifestyle Modifications

Shed the extra weight
Control sugar levels well
Include Cardio and strength training consisting of 30 mins for 5 days a week
Lower down cholesterol especially triglycerides.

We hope these tips help you manage Fatty Liver Disease with ease. Before you begin with any of the foods listed above, do consult your doctor, dietitian or nutritionist. Do let us know your thoughts and queries in the comments below! To learn more about AFLD and NAFLD, check out live sessions by our experts on GOQii Play.

#BeTheForce

Fatty Liver Disease: What To Eat & What To Avoid

What Causes Non Alcoholic Fatty Liver Disease (NAFLD)?

What Should You Avoid?

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