Did you know that exercise works in managing non-alcoholic fatty liver disease (NAFLD)? Several studies have shown physical exercise has a beneficial effect on NAFLD by significantly reducing fat accumulation in the liver.

Our liver is known to be the largest solid organ in the body. It is central to a set of vital processes in the body including regulation, digestion, blood clotting and energy production. ​​It also detoxifies the body by removing toxins from the bloodstream. With so many functions of the liver, it is quite important to keep our livers healthy.

A healthy liver should contain little or no fat but due to poor diet and lifestyle, fat accumulation happens leading to obesity -- the most common risk factor of fatty infiltration of the liver.

Non-alcoholic fatty liver disease (NAFLD) is the term for a range of conditions caused by a build-up of fat in the liver that is not caused by alcohol intake. People who are overweight or obese, those with diabetes and other conditions associated with insulin resistance and metabolic disorders are at risk to this condition. If left untreated, it can lead to serious complications like liver fibrosis, cirrhosis, liver failure and liver cancer, as well as cardiovascular and metabolic issues.

Aside from eating a healthy and balanced diet with more fiber and less fat, an active lifestyle is also essential in preventing or managing fatty liver. Increasing physical activity through exercise can improve fatty liver disease. Be it aerobic or resistance exercise – both are therapeutic strategy in reducing the hepatic fat content as well as decreasing fat oxidation and improving glucose control.

Changing into a physically active lifestyle maybe quite challenging for some but think of the benefits it can give to your liver and overall health. There are a lot of options to be physically active. Take here some guide and tips in doing them:

• Aerobic activity - slowly build up to doing at least 150 minutes/week of moderate-intensity activity like a brisk walking, cycling or swimming to improve your stamina and liver health. It helps to increase your heart rate and breathing. Start with light effort and gradually increase your time spent being active. Don’t forget to warm up and cool down before and after exercise.

• Resistance training - involves working with weights or resistance bands with less energy consumption compared to aerobic exercise. You may do these 2-3 days per week with 10-15 repetitions for each major muscle group in 1-2 sets. Starting of with light effort and gradually build up to medium or hard effort. Avoid straining or holding your breath when lifting. This causes your blood pressure to go up.
• Flexibility exercise - stretch your muscles 2-3 days/week to the point of feeling tightness. Hold for a total of 60 seconds, you can also do a 10-30 second stretches. This type of exercise also includes yoga and pilates that help with balance, strength, and relaxation.

• Walking – it is a simple form of exercise. The more steps you take, the better health outcome. Count your steps daily for the first week then slowly build up to 7,000 or 9,000 steps/day. You can use of smart phone apps to count your steps.

In addition to those mentioned above, you may find other fun ways to be physically active. You can dance, play outdoors, do home exercise or incorporate physical activity to your daily routine.

In shifting from sedentary to an active lifestyle, keep in mind to take it slow while gradually increasing the length of your sessions. Don’t overdo your exercise on your first few days.

Physical activity decreases stress on the liver, increases energy levels and helps to prevent obesity. Various regimens of exercise have shown to reduce hepatic fat content through improvements in insulin resistance and liver fatty acid metabolism. It is important to consider individual abilities and preferences, in order to facilitate long-term compliance and effective routine with a more active lifestyle to manage fatty liver.

Written by: NO II Bianca Estrella

References:

National Center for Biotechnology Information. (2018). The Effects of Physical Exercise on Fatty Liver Disease. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5954622/

Trinity College Dublin. (2020). Aerobic exercise could have the final say on fatty livers. Retrieved from: https://www.sciencedaily.com/releases/2020/07/200729114728.htm

Yong Zou and Zhengtang Qi. (2020). Understanding the Role of Exercise in Nonalcoholic Fatty Liver Disease: ERS-Linked Molecular Pathways. Retrieved from: https://www.hindawi.com/journals/mi/2020/6412916/

Hallsworth, K. et. al. (2011). BMJ Journals: Resistance exercise reduces liver fat and its mediators in non-alcoholic fatty liver disease independent of weight loss. Retrieved from: https://gut.bmj.com/content/60/9/1278

How to Have a Healthy Liver? (nd) Retrieved from: https://www.healthxchange.sg/digestive-system/liver/how-have-healthy-liver

American College of Gastroenterology. (2020). Non-alcoholic Fatty Liver Disease (NAFLD). Retrieved from: https://gi.org/topics/fatty-liver-disease-nafld/

National Health Service-UK. (2018). Non-alcoholic fatty liver disease (NAFLD). Retrieved from: https://www.nhs.uk/conditions/non-alcoholic-fatty-liver-disease/

Being Active When You Have NAFLD. (nd). Retrieved from: https://www.exerciseismedicine.org/assets/page_documents/EIM_Rx%20for%20Health_NAFLD.pdf