Here I go, writing about exercise again. But before I lose you, take my word that you’ll want—need—to hear this latest report.
Because while we already know how beneficial exercise is for your health—from battling chronic disease, like cancer, to improving heart health and relieving stress—new research is looking at a rising concern: Non-alcoholic fatty liver disease (NAFLD).
And more specifically, how exercise can actually help reverse it.
Here’s what you need to know…
Stowaway sugar strikes again
As you may recall, NAFLD is the most common liver disorder worldwide, affecting as much as 25 percent of the globe. (Including the United States, where rates are even higher—and skyrocketing.)
It often doesn’t have any symptoms. But it’s a very big concern: When fat accumulates in your liver, it can destroy healthy cells—leading to inflammation, cirrhosis, and liver failure.
Of course, NAFLD is considered a lifestyle disease. Overeating (especially with sugar and carbs), overdrinking alcohol and sugary drinks, and being sedentary are the biggest culprits behind liver disease.
Your body takes this excessive intake of sugar and carbs, and converts them into triglycerides (bad fats). Those fats are then stored in the liver (“stowaway sugar”) to use on a rainy day—one that typically never comes.
But the good news is, a few lifestyle changes can be quite beneficial against NAFLD. Like cleaning up your eating habits and engaging in regular exercise…
Cut fat where it really counts
The new study I mentioned above was performed in Japan, where 41 percent of middle-aged men have NAFLD—and 25 percent will go on to suffer complications, including non-alcoholic steatohepatitis (NASH).
Researchers compared obese Japanese men with the disease—who were on a three-month exercise regimen—with men following a diet plan to lose weight.
They also collected a wide array of data: Blood tests for liver function, amount of fat loss, increases in muscle strength, reduction in inflammation, and changes in parameters related to oxidative stress.
Results showed that exercise was better at preserving muscle mass—even though total weight and fat loss was modest. That is, everywhere except for in the liver.
Compared to the weight loss plan, liver ultrasounds showed that exercise cut:
- Liver fat by an extra 9.5 percent
- Liver stiffness by an extra 6.8 percent
- Liver fibrosis by an extra 16.4 percent
Not only that, but it reduced inflammation significantly—while activating cells responsible for maintaining liver function.
In other words, regular exercise improved liver health and function.
Of course, I have to wonder what would’ve happened if weight loss and exercise were combined. Because we already know how influential those two lifestyle choices are to overall health—and weight.
That’s why I encourage you to continue following a healthy diet full of fresh, whole foods—like my A-List Diet. And to engage in regular exercise—to the tune of 150 minutes weekly, which breaks down to roughly 20 minutes each day.
Because when you think about all the tough work your liver does, and how fiercely we beat this organ up, I think the message here is pretty clear: Change your lifestyle, change your health status (and lessen your risk of NAFLD).
P.S. To learn more about diet, exercise, and smart supplementation for powerful liver support, check out the December 2020 issue of my monthly Logical Health Alternatives newsletter (“Four simple ways to fight fatty liver disease and slash your risk of early death”). Not yet a subscriber? Click here now!
“Exercise promotes healthy living and a healthy liver.” Science Daily, 04/12/2021. (sciencedaily.com/releases/2021/04/210412101923.htm)