Home Remedies and Lifestyle Tips to Manage Fatty Liver, According to Experts

Fatty liver is becoming increasingly common, not just among the elderly but also in younger people, due to poor eating habits and sedentary lifestyles. This condition occurs when excess fat accumulates in liver cells. There are two main types: alcoholic fatty liver, caused by alcohol-related liver damage, and non-alcoholic fatty liver, linked to obesity, diabetes, high cholesterol, and unhealthy lifestyle choices.

Early intervention is key. Experts recommend identifying and controlling the underlying cause, along with making dietary and lifestyle changes. Certain home remedies can also help support liver health.

Expert Advice

Ayurveda expert Kiran Gupta suggests the following measures for people with fatty liver:

• Dietary changes: Consume oil-free and low-protein foods. Include boiled vegetables and salads with cucumbers and carrots. Add green leafy vegetables, bottle gourd, ridge gourd, ladyfinger, and fenugreek to your diet. Prefer home-cooked meals and avoid oily, spicy, and junk foods. Completely avoid alcohol and smoking. Limit milk and dairy products.

• Hydration: Drink 2.5 to 3 liters of water daily. Lemon-honey water, bottle gourd juice, ash gourd juice, mint juice, and water infused with celery, fennel, or coriander seeds can be beneficial.

• Exercise and physical activity: Take a brisk 20–30 minute walk daily. Avoid sitting for long periods; stretch periodically if you have a sedentary job.

• Yoga and pranayama: Practices such as Surya Namaskar, Kapalabhati, and Anulom-Vilom can improve both physical and mental well-being. Meditation can also help reduce stress.

• Rest and sleep: Ensure 7–8 hours of quality sleep every night to allow the body to repair itself.

• Weight management: Overweight individuals should focus on gradual and healthy weight loss.

Gupta emphasizes that while home remedies can support liver health, it is essential to consult a doctor before starting any remedy. Medical guidance ensures that treatments are safe and appropriate for individual conditions.