How to Prevent Fatty Liver Disease With Exercise
Fatty liver disease is completely preventable with exercise and maintaining a healthy weight. A recent study from the University of Missouri shows that a sedentary lifestyle and fatty liver disease go hand in hand. Getting a good amount of daily physical activity can prevent this potentially dangerous disease that doesn't always produce noticeable symptoms.
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Symptoms
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It is possible to have fatty liver disease without any symptoms. However, a general feeling of being unwell and fatigue may occur. Someone may also experience a dull ache in their upper abdomen. At a more serious stage of the disease, symptoms include:
Bleeding from your esophagus or intestines
Fluid in the abdominal cavity
Itchiness
Lack of interest in sex
Loss of appetite
Nausea
Swollen feet
Yellowing of the skin in the face
Diagnosis
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A liver test can show an indication of fatty liver disease. There are certain tests that will be used after the liver test returns abnormal results. A liver biopsy is the only way to know for sure but it involves the surgical removal of a liver sample to test. Ultrasounds, CT scans and MRIs can be done to show images of the liver. A liver function test is a blood test that can reveal signs of a damaged liver by detecting certain enzymes.
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Exercise Prevention
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A study done with rats at the University of Missouri showed that 100 percent of rats that got daily exercise did not exhibit signs of fatty liver disease. It also showed that within one week of ceasing daily exercising, the rats got fatty liver disease.
Daily exercise is therefore critical to preventing fatty liver disease. Thirty minutes of physical activity such as aerobics, walking, weight lifting, sports, yoga or washing your car is recommended for people of a healthy weight. However, for someone with a body mass index above 25, a more strenuous diet and exercise plan will be needed to get the excess weight off. Work to eliminate one to two pounds a week. That is a healthy amount to lose.
The true key is to be consistent. It only took a week for the rats to get the disease. Many people are inconsistent in their routines, being good for awhile and then missing a week here and a month there. Holidays or times of stress can often lead to rationalizations for missing workouts. Look to a workout buddy for support or hire a personal trainer to keep you on track.
Exercise Tips
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Choose activities that you actually enjoy, and then add variety. It is much easier to get in your 30 minutes if you are doing something you like. Joining a sports team or running group may be a good way to stay motivated if you are a social person, but make sure you have a plan in place for breaks or during off-season. Having something you can do at home when the weather's bad or you don't have time to drive to the gym is an excellent strategy. Exercise DVDs offer many varieties such as dance, aerobics and strength training. You can also jump rope, do yoga, buy a treadmill or elliptical trainer, or lift weights.
What to Avoid
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Avoid fatty foods and alcohol. Avoid any medications that can damage the liver and check with your doctor to see if any medication you are on could be harmful.
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