Reversing Fatty Liver: Best Exercise To Naturally Heal Your Liver and Boost Metabolism

Non-alcoholic fatty liver disease (NAFLD) is increasingly common due to sedentary lifestyles and poor dietary habits. Here are some regular physical activities highlighted by leading U.S. physicians and researchers to reverse fatty liver.

Dr Wendi Lebrett, a double-board-certified gastroenterologist and internal medicine physician based in California, reveals important roles of muscle-building exercises for both prevention and management of fatty liver disease. This currently affects millions of people worldwide. Strength training becomes more efficient than cardio for insulin resistance, which is a key step in treating this disease. So, practising some muscle-building exercises, including pushing, pulling, lunges, walking, squats, and lunges, along with a diet rich in whole foods and low in sugar content, is where you should focus.

Fatty liver is one of the leading health problems affecting millions of people worldwide. A common type of this condition is metabolic dysfunction-associated steatosis liver disease (MASLD), commonly known as non-alcoholic fatty liver (NAFLD). This disease is due to the consumption of unhealthy diets, excess weight, and a lack of exercise. It can also lead to liver inflammation, fibrosis and cirrhosis if not treated properly. Recently, Dr Wendi Lebret highlighted a type of exercise that may help in preventing and reversing fatty liver disease.

What is fatty liver disease?

The liver is the largest organ in the human body and performs a variety of functions, including digesting food, storing energy, and flushing out toxins. Fatty liver is the result when excess fat accumulates and disrupts the normal functioning of the liver. There are two main forms of fatty liver disease.

Metabolic Dysfunction-associated steatotic liver disease (MASLD), also called Non-alcoholic fatty liver disease (NAFLD)
Alcoholic Fatty Liver Disease, often referred to as alcoholic steatohepatitis

What are the signs/symptoms of fatty liver disease?

Fatty liver disease is commonly known as a ‘Silent Disorder’ due to its typical nature that does not show any observable symptoms during the early stages of the disease. Many people are not aware that they have a disease until it’s detected by a test for some other reason.

As the disease progresses, you might notice the following:

A dull and persistent pain in the upper abdomen (just below the right ribs)
Feeling of tiredness/fatigue
Weight loss without any prior reason
Weakness

What is the most beneficial exercise to reverse fatty liver disease?

Dr Lebret emphasised the importance of regular exercise to help in preventing and improving certain medical conditions. “One in four Americans will develop a non-alcoholic fatty liver, and insulin resistance disease is an important etiological factor that develops along with fatty liver.” Dr Lebret stated in a video posted on Instagram. It is important to keep the insulin resistance under control with physical activity. A great way to control insulin resistance is to focus on building muscle mass for people with or at risk of fatty liver disease. Most people think that physical exercises such as cardio are associated with obesity or overweight people with fatty liver disease. Although Dr Lebret also mentions that cardio helps lose weight, it is even more beneficial to focus on muscle building or resistance exercises. “Focusing on muscle training workouts instead of cardio is important because muscle mass plays an important role in reversing the fatty liver stages.” Dr Stated.

Some of the muscle-mass gaining exercises are walking, running, running, jumping, dancing, and strength training exercises, including weight or resistance bands, squats, lunges, and push-ups.

Along with regular exercises, it is important to practice core lifestyle changes, consuming a balanced diet and having a whole foods diet with less fat, carbohydrates, and sugar content. Implementing all these changes will help to enhance the liver’s health and reverse the fatty liver conditions. It is also essential to conduct health check-ups regularly and follow-up appointments to evaluate any developments that can commonly take place with fatty liver disease.