A condition I’m seeing more frequently with clients these days is non-alcoholic fatty liver disease (NAFLD). As the name suggests, it’s not related to alcohol, but is often linked to poor diet and a sedentary lifestyle.
If you’re not already exercising, that’s the first place to start—and just as importantly, clean up your nutrition. Focus on whole, minimally processed foods. Limit preservatives, artificial colours, and flavourings, and aim for simple, everyday natural foods that are naturally low in sugar, low in saturated fat and are high in fiber.
NAFLD is the buildup of excess fat in liver cells. It’s commonly associated with obesity, type 2 diabetes, insulin resistance, and high cholesterol. It’s often called a “silent” disease because there are few early symptoms, but it can progress from simple fat accumulation (steatosis) to inflammation (NASH) and even severe scarring (cirrhosis).
That said, I’ve also seen it in individuals who exercise regularly and eat well. Unfortunately, our bodies are all different, and even when doing the right things, it can still occur. Some reasons include:
1. Metabolic Dysfunction
- Insulin resistance: When the cells don’t respond properly to insulin, leading to increased fat storage in the liver.
- “Skinny fat”: A person may have a normal BMI but carry higher levels of visceral fat (fat around the organs rather than under the skin—subcutaneous fat).
- Lipids/Cholesterol: High triglycerides or LDL cholesterol can contribute to fat buildup in the liver, regardless of body weight.
2. Genetics
Some individuals are simply more predisposed.
3. Diet Quality
Even with exercise and avoiding obvious “junk food,” certain foods that may appear healthy or only contain a few ingredients can still contribute:
- High fructose intake: Excess fruit juice, smoothies, or products with high-fructose corn syrup can increase fat production in the liver.
- Refined carbohydrates: Foods like white pasta, rice, and bread, break down quickly into sugar. These also are very limited in fiber.
4. Other Factors
- Rapid weight loss: Losing weight too quickly can temporarily increase fat in the liver.
- Medications: Some medications (e.g., steroids, methotrexate -an anti-rheumatic drug, certain heart medications) can contribute.
- Gut health: Imbalances in gut bacteria may play a role in liver fat accumulation.
What you can do:
Pay close attention to your macronutrient balance—prioritizing lean proteins while being mindful of the types of carbohydrate and fats you eat. Focus on complex carbs and non-starchy -fibrous vegetables, eliminate trans fats, significantly reduce saturated fats, and increase healthy fats such as monounsaturated (MUFAs) and polyunsaturated fats (PUFAs), especially omega-3s.
This can all sound great, but getting started is often the hardest part. Reach out to us at DEEM, and we’ll take the guesswork out—guiding you with a clear plan for both your nutrition and exercise.
Mikkie Nettles-Pollon, Certified Personal Trainer/Holistic & Sports Nutritionist
Not sure where to begin, contact me at info@deemhealth.ca
250-541 -0411.
www.deamhealth.ca
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