Once a little-known condition, nonalcoholic fatty liver disease (NAFLD) is now a full-fledged national epidemic that affects a shocking one out of four Americans. Currently the leading cause of chronic liver disease in the country, NAFLD is strongly linked to yet another national crisis of epic proportions – obesity.
With two out of three Americans either overweight or obese, it is not surprising that rates of NAFLD are soaring. And, although the condition is most common in adults over 40, children are increasingly at risk as well.
In a recent study published in the Journal of Pediatrics, researchers found that a larger waist circumference at age 3 increases the likelihood that a child will have markers of NAFLD by the time he or she reaches age 8.
As the name signifies, nonalcoholic fatty liver disease is defined as the presence of excess liver fat – more than 5 percent of the organ’s weight – that is unrelated to alcohol usage. In other words, most cases of NAFLD develop due to the consumption of too many ‘empty’ calories – containing little to no nutritional value.
Obesity, insufficient exercise and poor nutrition constitute a “trifecta” of unhealthy factors that can set the stage for NAFLD. In fact, a 2014 study shows that over 90 percent of patients undergoing bariatric surgery have NAFLD.
Insulin resistance, high blood sugar and high cholesterol (conditions which often accompany obesity) are additional risk factors for NAFLD. Of course, genetics, the use of toxic medications, overly rapid weight loss and exposure to environmental pollutants can also play a role.
If left untreated: NAFLD can progress to a more serious condition known as nonalcoholic teatohepatitis (NASH), in which liver scarring and inflammation occur.
NASH can block the flow of blood in the liver, impair the processing of nutrients or hormones and interfere with the vital process of detoxification.
The consequences of NASH can include: liver failure, liver cirrhosis (major scarring) and liver cancer.
Not only is NAFLD and its complications now one of the top ten causes of death in the United States, but the condition costs the United States healthcare system a staggering $32 billion every year. A researcher describes NAFLD costs as a virtual “tsunami” that could drive up medical costs for years to come – and potentially swamp the healthcare system.
But, here’s the good news: you can prevent and even reverse NAFLD by making simple lifestyle changes involving good nutrition, sufficient exercise, proper supplementation and therapeutic herbs. Of course, minimizing your exposure to toxic medications, alcohol and pollutants is also of primary importance.
WHAT ARE THE SYMPTOMS OF NAFLD and NASH?
Mild cases of nonalcoholic fatty liver disease may cause no symptoms, and experts say that many individuals with NAFLD are not even aware that they have it. As the condition worsens and progresses, however, symptoms can include fatigue, loss of appetite, weight loss, nausea, vomiting and pain in the upper right section of the abdomen.
Other possible signs include confusion, bloating, dark-colored urine, excessive sweating and a tendency towards easy bruising.
In 20 to 30 percent of NAFLD cases, the condition progresses to nonalcoholic steatohepatitis. Possible NASH symptoms include abdominal swelling, enlarged blood vessels just under the skin, nausea, vomiting, diarrhea, reddened palms and jaundice – indicated by yellowing of the skin and the whites of the eyes.
Love Your Liver with Healing Foods
When it comes to preventing and even reversing NAFLD, the importance of diet can’t be overstated.
Refined sugar, alcohol, trans fats, fried foods, overly processed foods, fast foods or “junk” foods are all taboo – and should be avoided in favor of organic foods consisting of nutrient-dense, fiber-rich and pesticide-free choices.
For example, the Mediterranean diet – rich in fresh fruits and vegetables, whole grains and healthy fats – is particularly beneficial for individuals with NAFLD. In fact, research shows that it is associated with lower rates of the disease.
Of course, it’s important to drink plenty of clean (filtered) water to stay well hydrated and promote detoxification throughout the body.
That said, certain foods are so rich in liver-soothing plant compounds that they deserve special mention – and a prominent place in the diets of people with NAFLD.
ARTICHOKES
With potent detoxifying and antioxidant effects, artichokes seem almost custom-tailored to support the liver and combat NAFLD. These tasty delicacies contain a phenolic acid called cyanin, which helps to flush excess fat and cholesterol from the liver.
And – like their close relative, the milk thistle – artichokes contain the flavonoid silymarin, which has clinically-proven protective effects on liver cells.
Artichokes also contain chlorogenic acid – which enhances bile production – along with various antioxidant carotenoids (8). And, particularly significant for those with NAFLD, artichoke extracts have been shown in studies to inhibit the proliferation of liver cancer cells.
In a study published in Alimentary Pharmacology and Therapeutics, subjects with digestive complaints such as bloating, nausea and diarrhea were treated with either artichoke leaf extract or placebo. Researchers concluded that the artichoke group experienced significantly greater improvement of symptoms.
Opt for fresh, organic artichokes rather than the marinated variety, as the latter tends to be high in sodium. You can serve them steamed with a little grass-fed butter, a dash of sea salt and a squeeze of lemon – and prepare to enjoy the mild, nutty flavor of the hearts and the bottoms of the basal leaves.
Naturally, you should check with your integrative physician before using artichokes or artichoke extracts to treat NAFLD.
DANDELION GREENS
Dandelion greens have long been revered in herbal medicine as a liver tonicand for good reason.
Packed with antioxidants like vitamins A and C, dandelion greens also supply healthy amounts of vitamin E, vitamin K, folate and beta-carotene – a natural plant pigment which helps to usher fat from the liver.
In addition, dandelion greens can prevent oxidative damage to liver cells, inhibit the absorption of fat, lower LDL cholesterol, reduce liver inflammation and promote weight loss. One animal study published in Phytotherapy Research showed that dandelion greens protected against liver damage from toxic carbon tetrachloride and alcohol.
Use young, tender, fresh dandelion leaves in a spring mix, where more mildflavored greens – such as romaine lettuce – can balance their tart taste. You can also use them to add zip to sandwiches, or impart tangy flavor to soups and stews.
BURDOCK ROOT
If you enjoy Asian food, you may have already sampled burdock root – which is found in many of their traditional dishes. Long treasured in Traditional Chinese Medicine as a detoxifier and blood cleanser, burdock root has been shown in scientific studies to help the liver heal from damage from alcohol and other toxins.
Loaded with antioxidants like quercetin and luteolin, burdock root also features inulin, a natural dietary fiber. Plus, burdock root has prebiotic properties, meaning that it provides food for beneficial bacteria in the gut microbiome – which is vital for liver health.
Burdock root can be used in a tasty sesame oil-based stir fry – or simply cooked like any root vegetable. It can also be brewed into a soothing tea to help ease. an inflamed liver.
GRAPEFRUIT
Rich in vitamin C, this refreshing citrus fruit gets additional protective powers from its content of naringenin and naringin, a pair of potent antioxidants.
These can decrease fats in the liver while increasing levels of fat-burning enzymes – and have been shown in studies to reduce liver fibrosis, or scarring.
Grapefruit can also help combat the harmful effects of alcohol on the liver.
In addition, its high content of dietary fiber makes it a valuable tool against the obesity and type 2 diabetes that can trigger NAFLD.
DARK LEAFY GREENS
Although dandelion greens may have the best reputation as a liver ally, don’t overlook other dark leafy greens such as organic kale and collard greens.
Closely tied to liver health, dark leafy greens contain chlorophyll – which binds to toxins and heavy metals and helps remove them from the bloodstream.
In addition, dark leafy greens promote healthy liver function by enhancing the flow of bile. They are also high in magnesium – which is essential for regulating blood pressure.
And, their high levels of dietary fiber help to impart a sense of fullness, therefore helping to maintain a healthy weight.
DARK BERRIES
When it comes to the coloration of berries, “the deeper the better” is the rule for supporting liver health. Jewel-toned, vividly-colored blueberries, blackberries, cranberries, currants – and even dark cherries – are rich in anthocyanins, antioxidant plant pigments that protect against the oxidative stress that can contribute to NAFLD.
Studies have shown that consuming dark berries for three to four weeks can slow the formation of scar tissue and protect the liver from damage. And – as with artichokes – blueberries have even been found to inhibit the growth of liver cancer cells in laboratory studies
CRUCIFEROUS VEGETABLES
Cruciferous vegetables, such as broccoli, cauliflower, Brussels sprouts, cabbage and kale, are nutritional “superstars” with a well-deserved reputation for fighting disease. They are also “liver superfoods” that help to prevent and reverse NAFLD by a variety of different mechanisms.
Not only do cruciferous vegetables help to replenish glutathione, the body’s most important disease-fighting antioxidant, but they are rich in an anti-inflammatory and anticancer compound called sulforaphane.
The undisputed kings of sulforaphane content are broccoli sprouts, which tower over all other cruciferous veggies when it comes to levels of this beneficial substance. A groundbreaking study of men with fatty liver disease showed that broccoli sprout extract reduced oxidative stress and improved liver enzyme levels.
Hearty cruciferous veggies retain their liver-protective qualities even when cooked. Season Brussels sprouts or cauliflower florets with a little garlic or chili powder and roast them with lemon juice or balsamic vinega and prepare to enjoy their earthy flavor and meaty,
satisfying texture. Your liver will definitely thank you for it.
WALNUTS PLUS OTHER NUTS & SEEDS
Walnuts are high in arginine, an amino acid which helps to detoxify ammonia a waste product and toxin which can build up when liver problems are present. They are also rich in vitamin E, glutathione and beneficial omega-3 fatty acids.
Nuts, in general, have been shown to have beneficial effects on liver disease.
In a study published in World Journal of Gastroenterology, eating nuts was associated with improved levels of liver enzymes (13). In another study, researchers found that men who ate healthy quantities of nuts and seeds were at lower risk of developing NAFLD than men who ate small quantities.
Walnuts, almonds, hazelnuts, cashews – not to mention tasty sunflower and pumpkin seeds – are ideal liver-friendly snacks.
OLIVE OIL
This healthy oil, a cornerstone of the Mediterranean diet, improves insulin sensitivity – thereby helping to ward off type 2 diabetes, a risk factor for NAFLD. Consuming as little as a teaspoon per day of olive oil has been shown to improve levels of liver enzymes and fats – and to increase blood flow to the liver.
Olive oil also contains oleuropein, a phenolic compound which helps to reduce inflammation in the liver. Make a liver-nourishing salad dressing by combining extra-virgin olive oil, balsamic vinegar, crushed garlic, oregano and freshly ground black pepper.
The MOST POWERFUL HERBS for LIVER HEALTH
Herbal remedies can play an important role in preventing and reversing NAFLD – without the toxic side effects that can accompany the use of pharmaceutical drugs. Of course, check with a knowledgeable integrative physician before using these herbs for NAFLD.
MILK THISTLE
Milk thistle is undeniably one of the best herbal liver remedies. It’s rich in a flavonoid known as silymarin – which detoxifies the liver, decreases oxidative stress and even helps with the regeneration of new liver cells.
And the “proof is in the pudding” – for example, silybin (a constituent of silymarin) has been shown in clinical studies to substantially reduce the biochemical, inflammatory and ultrasonic markers of fatty liver.
Milk thistle also combats insulin resistance, which sets the stage for diabetes
and – by extension – NAFLD.
Look for a high-quality milk thistle extract that is standardized to contain 70 to 80 percent silymarin. This herb has been shown to prevent the depletion of glutathione, reduce liver fat accumulation and fight NAFLD at the cellular level by ameliorating stress damage to mitochondria, the “powerhouses” of the cells.
DANDELION ROOT
The liver-healing qualities of the dandelion plant are not limited to its leaves.
Dandelion root has been used for centuries in herbal medicine to detoxify the liver and treat hepatic diseases.
Dandelion root helps to reduce inflammation, cut levels of LDL cholesterol, and decrease excess fat in the liver. It is also rich in inulin, a prebiotic soluble fiber that provides food for “friendly” bacteria in the intestinal tract.
In addition, dandelion root’s content of chlorogenic acid means that it may help combat obesity. This versatile phenolic compound has been shown to promote weight loss and reduce levels of hormones responsible for storing fat.
SCHISANDRA BERRY
Botanically known as schisandra chinensis and also called Chinese magnolia vine, schisandra has long been used in Traditional Chinese Medicine to treat liver ailments. The berries have potent
protective effects on the liver, improving liver enzymes while accelerating the proliferation of cells essential for repair and regeneration.
In animal studies, schisandra extract has been shown to alleviate NAFLD by preserving glutathione, reducing serum triglycerides, cutting LDL cholesterol and reducing hepatic triglycerides – liver fat – by a robust 28 percent.
In fact, a 2010 clinical study published in the International Journal of Clinical Pharmacology showed that schisandra extract can even benefit patients after a liver transplant.
Schisandra extract is available in tablet and capsule form. And, powdered schisandra berries can also be steeped into a tea.
TURMERIC
No list of herbal remedies would be complete without turmeric – which does double duty as a kitchen spice and a clinically-proven “superstar” of alternative healing.
Curcumin, turmeric’s active ingredient, is not only a strong antioxidant and anti-inflammatory, but capable of neutralizing the effects of leptin – a hormone that plays a crucial role in the development of liver fibrosis.
In a groundbreaking study published in Phytotherapy Research, researchers found that curcumin acted against NAFLD by decreasing body weight, LDL cholesterol and triglycerides – while reducing accumulation of liver fat by an astounding 78.9 percent.
Turmeric used in the quantities found in food may not be sufficient for therapeutic effects, but – no worries. Curcumin is available in supplementary form in tablets, capsules and extracts.
WOLFBERRY
Wolfberry, also known as goji berry, is the fruit of the Lycium barbarum plant.
Long used in Traditional Chinese Medicine to treat liver ailments, wolfberry can increase antioxidant levels and discourage the harmful oxidation of fats.
Studies have shown that these versatile medicinal berries can reduce inflammation and decrease levels of malondialdehyde, a marker of oxidative stress. Wolfberries are believed to be articularly effective against liver damage induced by high-fat diets, alcohol and other toxins – making them an important addition to any ‘toolkit’ of NAFLD-fighting herbs.
Nibble the raw, fresh berries out of hand as a snack, brew them into a tea, or enjoy them as a juice. You can also sprinkle wolfberries on cereal or salads.
COFFEE
Those who can’t do without their “cuppa joe” will be heartened to learn that drinking
coffee may be one of the best things you can do for fatty liver.
Any extensive array of studies have shown that drinking coffee helps to lower the inflammation that occurs with NAFLD – and lessen the risk of cirrhosis and liver cancer.
As if this weren’t impressive enough, scientists report that drinking coffee improves antioxidant status and increases levels of disease-fighting glutathione in the body. But be sure to avoid sweetening your coffee with refined (highly-processed) sugar.
Stevia is a healthier option, while almond milk is a good candidate for lightening your brew.
Adding a dash of cinnamon or unsweetened cocoa powder can also add extra flavor – and
boost the antioxidant properties even further.
