Lifestyle Changes for Fatty Liver & Pre-Diabetes in 6 Months
- Pahuja for treating hepatic steatosis (fatty liver) and insulin resistance.
- * Low Glycemic Index & High Fiber: Focus on vegetables, legumes, salads, and whole grains (brown rice).
- * Aerobic Exercise: Aim for at least 150 minutes of fast walking per week or 10,000 steps daily, especially for early stages of fatty liver.
Summary of Treatments for Liver Diseases (Hepatic Steatosis & Insulin Resistance)
This text outlines recommendations from Dr. Pahuja for treating hepatic steatosis (fatty liver) and insulin resistance. Here’s a breakdown of the advice:
1.Correct Your Diet:
* Low Glycemic Index & High Fiber: Focus on vegetables, legumes, salads, and whole grains (brown rice). Eat fruit in moderation.
* Protein Intake: Consume protein from lentils, eggs, fish, and cheese to maintain muscle mass and reduce sugar cravings.
* Limit Refined Carbs & Fructose: Avoid sweetened drinks, baked goods, and hidden sugars in packaged snacks.
* Healthy Fats: Replace visible oils with olive oil,canola oil,mustard oil,or rice bran oil.Include nuts and seeds for omega-3 and monounsaturated fats.
* Mindful Eating: Use smaller plates,set meal times,and avoid overeating. Avoid late-night snacking.
2. Increase Physical Activity:
* Aerobic Exercise: Aim for at least 150 minutes of fast walking per week or 10,000 steps daily, especially for early stages of fatty liver.
* Resistance Exercise: Incorporate resistance training two or three times a week to improve muscle glucose uptake and metabolism.
* NEAT (non-Exercise Activity Thermogenesis): Increase daily activity like climbing stairs, taking breaks, and doing chores.
* Reduce Sedentary Time: Avoid sitting for more than 30 minutes continuously. Active sitting is preferable to intermittent exercise.
3. Prioritize Sleep & Biological Clock Hygiene:
* (The text is cut off here, but it states that sleep disturbance worsens insulin resistance.)
Key takeaway: A holistic approach combining dietary changes,increased physical activity,and attention to sleep is crucial for managing these conditions.