March 24, 2023 07:00
It’s okay to be healthy when you’re old!
Healthy eating habits can help protect the liver and prolong life. A gastroenterology and hepatobiliary doctor recently shared how he checked a 100-year-old man and found that his liver was 100% normal, which was healthier than another 28-year-old. an old man with a fatty liver. The old man shared his healthy eating habits, saying that in addition to eating 1 food regularly, he also stopped eating 3 foods. According to the doctor, in order to prevent fatty liver, there are two types of food that should be avoided excessively.
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A 100-year-old man has a healthier liver than a 28-year-old man
Taiwanese gastroenterology and hepatobiliary doctor Qian Zhenghong shared an ultrasound photo of his liver on his facebook page, saying that the old man went to the hospital for a routine checkup a few days ago, and the results showed that his liver was in normal condition, with no signs of fatty liver or fibrosis. Dr Qian shared another ultrasound photo of a 28-year-old young man, pointing out that the young man suffered from fatty liver. The liver at the bottom of the photo was blackened and unrecognizable due to the fatty liver. In contrast, the ultrasound pictures of the old man are clearer, with a fine texture of the liver, and he is healthier than the 28-year-old patient.
Dr. Qian shared the younger liver ultrasound photos of a 100-year-old man and a 28-year-old man.
The old man had a routine examination a few days ago, and the results showed that his liver was in a normal state, with no signs of fatty liver or fibrosis.
Ultrasound picture of a 100 year old man.
Ultrasound picture of a 100 year old man. The picture is clear, the texture of the blood vessels in the liver is fine and distinguishable, and it is very healthy.
Ultrasound photograph of a 28-year-old patient.
Ultrasound photograph of a 28-year-old patient. The young man suffers from fatty liver, and the liver at the bottom of the photo is black and unrecognizable due to fatty liver. In contrast, the liver of the elderly is healthier than the liver of the young.
1 Eating habits to protect the liver and prolong life, often eat 1 food + stop eating 3 things
Why is the liver of a 100 year old man so healthy? Dr Qian Zhenghong asked the old man about his eating habits. The old man said that he was not a picky eater. He used to fish for a living when he was young. Because of the hardships of life, he ate fish for three meals. The old man also revealed that in the past he liked to eat fermented bean curd, pickles, and preserved radish with meals, but after the age of 30, his stomach function declined, so he began to give it up these three foods.
The old man noted that he currently goes to bed at 7 o’clock every night and gets up at 2 o’clock at midnight, and his life is very regular. Dr Qian also said that the old man looked like he was in his 80s, and he came alone to get the exam He moved quickly and didn’t need help from others. He was very healthy.
Maintain Liver Health Beware of 5 Fatty Foods that Stimulate the Liver
If you want your liver to be healthy, as well as avoid staying up late, you should also be careful about foods that cause fatty liver. Dr. Qian Zhenghong once wrote that fatty liver refers to the accumulation of fat in the liver, but the reason is to eat too much sugary food, not too much fatty food.
Dr. Qian pointed out that if you eat too much of the following foods and consume too many calories, they will also be converted into fat and accumulate in the liver, which will easily form a fatty liver:
Foods likely to cause fatty liver, as well as sugary foods, also include starchy foods, examples are as follows:
sweets
Starchy foods:
white rice
bread
Toast
noodles
Cure fatty liver by 2 strokes
Dr Qian added that not all fatty liver patients suffer from liver degeneration from year to year. The Singapore study found that among these fatty liver patients, 34% had worsening liver fibrosis, 43% had remained unchanged, and 23% had improved liver fibrosis. Moreover, fibrosis improved at the same rate regardless of diabetes. In other words, the rate of deterioration of fatty liver in diabetic patients is faster, but the rate of improvement is not slower.
He pointed out that in order to cure fatty liver, the most important thing is to adjust diet and exercise to lose weight. Currently, there is a lot of evidence that the new generation of diabetes drugs, in addition to lowering blood sugar, can also reduce liver fat and fibrosis at the same time. Therefore, active control of blood sugar can help mitigate liver deterioration. Dr Qian reminded that patients with fatty liver should eat less sweets and starches, while diabetic patients should pay special attention to see if the fatty liver problem worsens.
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Further reading: More than 1 million people in Hong Kong have fatty liver
According to the information from the Hong Kong Department of Health, non-alcoholic fatty liver (fatty liver for short) refers to a series of liver diseases caused by excessive accumulation of fat in the liver cells, leading to liver fibrosis, cirrhosis liver, liver failure or liver cancer, etc. The causes of fat accumulation are related to alcohol consumption or other secondary factors were not involved.
Non-Alcoholic Fatty Liver:
A variety of liver diseases involved excessive accumulation of fat (more than 5% of liver volume) in liver cells. The cause of fat accumulation is not related to excessive alcohol consumption or other secondary factors such as drugs or inborn errors of metabolism.
The clinical evolution of non-alcoholic fatty liver disease, although still unclear and controversial, has been shown to include:
Simple fatty disease (ie fat accumulation) is a milder condition. Inflammation and scarring of the liver that accompanies steatohepatitis. Fibrosis of the liver develops, eventually leading to cirrhosis. Over time, it can lead to liver failure or liver cancer.
The Chinese University of Hong Kong Liver Nursing Center conducted a national liver health survey between 2008 and 2010, and found that 264 (28.6%) of the 922 citizens were fatty liver patients, and it was estimated that more than 1 million Hong Kong people have suffer from fatty liver, and more than 40,000 of them have developed liver fibrosis or severe cirrhosis.
10 types of food can help eliminate fatty liver
Taiwanese nutritionist Cheng Hanyu once shared 10 types of food that can help eliminate fatty liver, including coffee, fruits and nuts, and noted their effects:
Coffee: Help reduce liver index, protect liver cell damage, and reduce the risk of fatty liver.
Green vegetables: reduce visceral fat and liver fat.
Fruits: In a large-scale study in Korea, 52,280 subjects were studied for 4.2 years It was concluded that eating more vegetables and fruits is less likely to cause fatty liver, so you can eat fruits in moderation.
Beans: such as soybeans and chickpeas are low in fat, rich in phytochemicals, and contain resistant starch. It helps to lose weight and fat, protect the liver, and reduce the accumulation of fat in the liver.
Fish: Omega-3 fish oil is anti-inflammatory, reduces inflammation of the liver, reduces the accumulation of liver fat, increases good HDL (high density lipoprotein) cholesterol in the body, and reduces triglycerides.
Oatmeal: Whole grain, high fiber oatmeal reduces the risk of fatty liver and lowers triglycerides.
Nuts: Anti-inflammatory and anti-oxidation, reduce the chance of fatty liver. Studies have found that walnuts are useful, remember to eat 3 to 4 walnuts a day, and then eat them every day.
Turmeric: May help protect the liver and help reduce the liver index.
Olive oil: more unsaturated fatty acids, less saturated fatty acids, reduce body fat.
Garlic: Studies have found that eating more garlic is associated with reducing fatty liver.
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6 ways to prevent fatty liver
According to the Hong Kong Department of Health, in order to maintain liver health and reduce the risk of fatty liver, you can pay attention to the following 6 points:
1. Maintain a moderate weight and waist circumference.
The BMI for Hong Kong Chinese adults should be between 18.5 and 22.9 kg/m2. Regardless of BMI, men’s waist circumference should be kept under 90 cm (about 36 inches), while women’s circumference should be kept under 80 cm (about 32 inches).
For overweight and obese people, reducing body weight can help reduce fat build-up in the liver. A systematic review also found that reducing body weight by 4% to 14% can reduce liver fat.
2. Maintain a balanced diet.
Drink at least 5 servings of antioxidant-rich fruit and vegetables and a moderate amount of fish rich in omega 3 fatty acids every day. Avoid foods high in oil, sugar and salt. Studies have also found that a diet high in sucrose or fructose is associated with non-alcoholic fatty liver disease. So, try to avoid soda and other sweetened drinks that contain large amounts of sucrose or fructose.
3. Do more physical activity.
Regular physical activity can reduce metabolic risk and reduce liver fat, thereby reducing the risk of non-alcoholic fatty liver disease, and can also help slow down the condition of people with non-alcoholic fatty liver disease.
They should take part in at least 150 minutes of moderate-intensity physical activity (such as brisk walking, slow swimming or leisurely cycling) or 75 minutes of vigorous-intensity physical activity (such as jogging, brisk swimming or vigorous cycling) or an equivalent amount.
Children and young people should accumulate at least 60 minutes of moderate to vigorous physical activity every day.
4. Avoid alcohol.
As the most important organ for breaking down alcohol, the liver is particularly vulnerable to the effects of alcohol metabolism. By definition, patients with non-alcoholic fatty liver disease do not have significant drinking habits. Excessive drinking can lead to an enlarged liver, and more than 90% of heavy drinkers suffer from alcoholic fatty liver disease.
5. Don’t smoke.
Smoking accelerates the development of non-alcoholic fatty liver disease, in part because smoking affects insulin resistance. Smoking, together with being overweight and obese, can have a synergistic effect on the development of NAFLD.
6. Maintain moderate blood sugar, blood fat and blood pressure levels.
It is recommended that healthy adults should generally keep a systolic blood pressure below 120 mmHg and a diastolic blood pressure below 80 mmHg. A healthy adult’s fasting blood sugar is below 5.6 mmol per litre, and the total blood cholesterol level is below 5.2 mmol per litre.
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