Dear Komal,
I have been diagnosed with a fatty liver.
What diet and exercise should I follow to make my liver normal again?
I am a non-vegetarian, sedentary. I have been told to stop drinking and smoking.
Age is 35 years.
Thank you for your help.

Ans: Liver plays a tug of war between the Adrenals and the pancreas. Adrenal gland rises the blood sugar in terms of stress and pancreas try to combat that elevated sugar. Liver in between tries to sort out the risen sugar into store as glycogen
Liver gets stretched too much mediating this process between stress and combating stress
If on top of this wrong habits of food intake, untimely meals, stresses the liver even more hence fatty liver. So to address the fatty liver, stress management and dietary discipline play a vital role
Early dinner before 7 pm and avoid fried, fatty food and animal protein after3 pm.

Ans: Eating lean and exercising regularly. Lean eating means more fruits, vegetables, dals, nuts and seeds. Avoid high fat, fried foods, red meats, simple sugars, excessive carbohydrates. Exercise at least 5 hours a week with 3 hours of cardio and 2 hours of strength training, approximately.

Ans: Managing and potentially reversing fatty liver involves a balanced diet, portion control, and lifestyle changes. Foods you can include are avocados, nuts (walnuts, almonds), seeds (flaxseeds, chia seeds), and olive oil for heart-healthy fats. Leafy greens (spinach, kale), cruciferous vegetables (broccoli, cauliflower), and bell peppers help to reduce liver fat. Add whole grains and legumes & beans to your diet to help with insulin sensitivity. Fruits like berries, citrus fruits (lemons, oranges) combat oxidative stress on the liver. Include low-fat dairy or plant-based yogurt. Drink plenty of water. Avoid white bread, pasta, fast food, processed snacks, high sodium foods and sweets, sugary beverages (soda, juices), and high-fructose corn syrup products. Avoid alcohol completely. have small frequent meals and limit calorie intake. Remain active and incorporate strength training exercises.