CENTRAL OBESITY (PART 2)

FATTY LIVER DISEASE (FLD)

In this article I will confine myself to FLD. When one is having Central Obesity he/she is bound to have FLD. FLD is defined as a condition where the fat content in the liver exceeds 10 % of its weight.

The danger of FLD is that if it is not reversed, after 10 to 15 years one could develop CIRRHOIS OF THE LIVER. Currently there is no treatment available for r cirrhosis, the only remedy available is a liver transplant!

A specialist in liver disease says that a few decades ago in Sri Lanka cirrhosis of the liver was almost always due to alcohol. However, now the main cause for cirrhosis has become FLD. He also says that about 50 % of urban youth to be suffering from FLD. THIS IS QUITE SERIOUS.

A very simple non invasive safe way to find out whether one is having FLD is by undergoing an ULTRA SOUND SCAN of the abdomen.

With FLD there is inflammation in the liver due to the extra fat, leading to destruction of liver cells and formation of scar tissue (CIRRHOSIS).

HOW TO OVERCOME FLD

Basically we are eating too much and burning too little. The extra calories are converted into fat and deposited in the viscera, mainly the liver.

1. Limit the calorie intake to suit your needs. Refrain from taking energy dense foods : Highly refined foods, Fast Foods. Fizzy drinks (a small 12 oz. can contain around 9 tea spoons of sugar!) Avoid processed meats, red meat, Ultra processed foods, Ultra Processed Foods also cause accelerated aging (American Journal of Clinical Nutrition).

The American Heart Association’s heart healthy dietary guidelines for 2021 have been issued. Of the 10 recommendations the first is to “Adjust energy intake and expenditure to achieve and maintain a healthy body weight”.

2. Exercise daily. Half an hour of a BRISK walk is an ideal form of exercise. New research shows walking speed may be a powerful predictor of life span and cognitive health. Faster a person walks longer they live. Slow walking is linked to dementia (Researchers from Duke University in Durham).

Participants who exercised before breakfast burned twice as much fat than those who exercised after the same meal (Journal of Clinical Endocrinology and Metabolism).

Avoid spending much time being seated. Now it is said that “Chairs Kill more than Cigarettes”.

Dr Adam Collins, University of Surrey found that when office workers were standing up the sugar in the blood was cleared more than when they were seated.

(3) Include the following in your diet. Green leaves, Vegetables, Fruits, Green tea, Coffee, (Coffee has been found to significantly lower risk of developing liver disease. Drinking 3 to 4 cups per day provided the greatest benefit. Best if you can take it with little or no sugar and without milk.) Omega 3 Fatty acids (fish: mackerel, salmon), Soya products. Dark chocolate (sugar free or low sugar), Flavonoids, Anthocyanins rich foods: Berries, Red cabbage, Onions, Kale, Parsley, Citrus fruits, Soya products. Purple sweet potatoes (eat with the skin it is full of flavonoids). Purple egg plant, Raja ala is loaded with anthocyanins,