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| Drinking a glass of raw vegetable juice may reduce the risk of non-alcoholic fatty liver disease. (Source: Pixabay) |
According to a study published in 2022, the global prevalence of non-alcoholic fatty liver disease (NAFLD) is expected to be 47 cases per 1,000 people, with men having a higher prevalence than women.
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While poor diet and lifestyle are the main causes, small but consistent improvements in your morning routine can make a difference.
Starting your day with liver-friendly activities will help prevent fat storage, improve liver function, and promote overall health.
Here are 5 changes to make in the morning to overcome fatty liver:
Start your day with warm lemon water
Lemon juice is rich in vitamin C and antioxidants, which help promote liver detoxification. Drinking a glass of warm lemon water on an empty stomach stimulates bile production, aids in fat digestion, and prevents fat accumulation in the liver.
How to use: Squeeze the juice of half a lemon into a glass of warm water and drink it first thing in the morning. Avoid adding sugar or honey to get maximum benefits.
Do light stretching or yoga
Morning physical activity, such as yoga or stretching, can boost circulation and improve the liver's ability to metabolize fat. Yoga poses such as cobra pose (Bhujangasana) and spinal twist (Ardha Matsyendrasana) are particularly beneficial for stimulating liver function.
Exercise helps reduce liver fat by improving insulin sensitivity and supporting overall metabolism, so take 10-15 minutes of yoga or stretching right after waking up to start your day healthy.
Avoid skipping breakfast and eat foods that are good for the liver
Skipping breakfast can worsen fatty liver disease by slowing down your metabolism. A healthy breakfast rich in fiber, antioxidants, and lean protein can help repair your liver and reduce fat.
Breakfast options include oatmeal, chia seeds, a handful of nuts, berries, and green tea. These foods contain nutrients like omega-3 fatty acids and polyphenols that promote liver health.
Avoid eating high sugar cereals and processed foods as they can put a strain on the liver.
Drink a glass of raw vegetable juice
Raw vegetable juices, especially those made from beets, carrots, or spinach, are packed with nutrients that help cleanse the liver and reduce fat. These vegetables are high in betaine and nitrates, which help with circulation and detoxification.
Consuming plenty of fruits and vegetables in a healthy way may reduce the risk of non-alcoholic fatty liver disease.
You need to puree the fresh vegetable with water and a little ginger to increase the anti-inflammatory properties. Drink this juice 30 minutes after drinking the lemon water for maximum absorption.
Replace your morning coffee with dandelion tea
Dandelion tea is a natural detoxifier that helps reduce liver fat, containing chemicals that increase bile flow and flush out toxins. While coffee may have some liver benefits, dandelion tea is a caffeine-free option for your morning drink.
Dandelion tea works by reducing oxidative stress and promoting liver cell regeneration. You can make tea with fresh dandelion roots or use organic tea bags and drink it warm before breakfast.
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