no more fear for fat in the liver!

FATTY LIVER :

Let us see about it !

       Fatty liver is also known as hepatic steatosis. It happens when fat builds up in the liver. Too much fat in your liver can cause liver inflammation, which can damage the liver and create scarring. In severe cases, this scarring can lead to liver failure.

        When fatty liver develops in someone who drinks a lot of alcohol, it’s known as alcoholic fatty liver disease (AFLD).

         In someone who doesn’t drink a lot of alcohol, it’s known as nonalcoholic fatty liver disease (NAFLD).

         Fatty liver is the collection of excessive amounts of triglycerides and other fats inside liver cells.

How it occurs ? 

        Having overweight/obesity.

        Having Type 2 diabetes or insulin resistance.

        Having metabolic syndrome (insulin resistance, high blood pressure, high cholesterol and high triglyceride levels).

        Taking certain prescription medications.

Ways to rectify it ! 

ASANA: 

   1. PASCHIMOTTANASANA :

Procedure :

        1) Sit down and extend your legs straight. 

        2)Inhale and pull your hands up.                    3)Bring your hands down and try to touch your toes with your hands without bending your knees. 

        4)Touch your chin to your chest.                  5)Remain in the pose for 60 seconds with normal breathing.    

Benefits:

      In this asana, the abdomen and the thigh undergo pressure, all the abdominal organs are stimulated.

2. ARDHA MATSYENDRASANA: 

Procedure: 

      Sit in Dandasana withforward stretching of the legs on the floor.

      Fold the right leg and keep under the left thigh then cross the left leg keep near the right knee.

      Now raise the left hand cross the left leg and catch hold the right ankle joint.

3. GOMUKASANA: 

Procedure: 

         Slide your knees toward your center line, stacking the right knee directly over the left. It may be helpful to come forward onto your hands and knees to do this. The right knee should be just in front of the left knee. Then separate your feet and come back to sit between them.

1. Bring your left arm straight up toward the ceiling.
2. Bend the left elbow, bringing the left hand to the back of your neck. You can use your right hand to gently shift the left elbow toward your midline.
3. Lift the right arm out to the right side, bend the elbow, and bring the right arm up the center of the back.
4. Clasp hands behind your back.
5. Draw both elbows toward the center and keep your head from tilting forward by pressing the back of your head into your left arm. Breathe evenly.
6. Release your arms on an inhale and try the pose with the left leg and right arm on top.

4.SETHU BANDHASANA 

Procedure :

    1. Lying on your back, bend both knees and place the feet flat on the floor hip width apart. Slide the arms alongside the body with the palms facing down. The fingertips should be lightly touching the heels.

    2. Press the feet into the floor, inhale and lift the hips up, rolling the spine off the floor. Lightly squeeze the knees together to keep the knees hip width apart.

    3. Press down into the arms and shoulders to lift the chest up. Engage the legs, buttocks and mula bandha to lift the hips higher.

   4. Breathe and hold for 4-8 breaths.

   5. To release: exhale and slowly roll the spine back to the floor.

5. HALASANA 

Procedure 

    Lie on your back with your arms beside you, palms downwards.

    As you inhale, use your abdominal muscles  to lift your feet off the floor, raising your legs vertically at a 90-degree angle.

     Continue to breathe normally and supporting your hips and back with your hands, lift them off the ground. 

     Allow your legs to sweep in a 180-degree angle over your head till your toes touch the floor. Your back should be perpendicular to the floor. This may be difficult initially, but make an attempt for a few seconds.

     Hold this pose and let your body relax more and more with each steady breath. 

    After about a minute (a few seconds for beginners) of resting in this pose, you may gently bring your legs down on exhalation.

PRANAYAMA 

1. KAPHALBATI

2. BHASTRIKA

MUDRA 

1.APAN MUDRA  

Using both hands bring the tips of your middle and ring fingers to the tip of your thumb, keep your other fingers extended and relaxed.

DIET: 

      1. Saturated fats are generally found in animal products (red meat, cream, butter and whole milk dairy products), some vegetable products (coconut oil, palm oil and palm kernel oil) and prepared foods (desserts and sausages) can be added.

       2.Monounsaturated fatty acids (MUFAs) are found in olive oil, avocados and nuts

        3.Omega-3 PUFAs are mostly found in seafood (pilchards, sardines, mackerel, trout, salmon, herring and tuna, haddock, cod, and crustaceans, shellfish), in certain vegetable oils (flaxseed oil) and, in lower amounts, in eggs and meat  are best for fatty liver.

        4.Prebiotic fibers are a group of non-digestible carbohydrates found in garlic, asparagus, leek, chicory root and onions.

        5.Another interesting fact that, a daily coffee consumption (>2 cups/day) was associated with significantly lower odds of liver fibrosis. 

        6.Resveratrol is a dietary antioxidant found in red wine

        7.The Mediterrnean Diet is a dietary pattern originally inspired by their traditional lifestyle, characterized by a high consumption of plant-based foods (whole grains, cereals, seeds, nuts, legumes, vegetables and fruits), moderate consumption of protein-source foods (fish, seafood, and poultry), low to moderate red wine consumption, low consumption of meat, milk and dairy products and usually associated with an optimal physical activity.

Key message to home 

      Reduced calorie intake, improved macronutrient composition and increased physical activity may act independently to stop disease progression. Dietary adherence is an important determinant of weight loss sustainability.

                 STAY HEALTHY