Fatty liver how to fix NAFLD
Fatty Liver Did you know Fatty liver affects 1 in 3 of us and if you have diabetes this figure is higher again. Scarily the end result, if not addressed, can be a decompensated liver and even liver failure. So, if you have been thinking about losing weight and getting more active but really don’t feel the need, you may wish to think again. Many of us bury our heads in the sand and believe we are getting along fine. No aches no pains, enjoying our current way of eating, drinking and moving when we have to. So why change? Well, today, the most common cause of chronic liver disease is nonalcoholic fatty liver disease (NAFLD) AND…. 95% of people with NAFLD do not know they have it. I have many patients come to see me for weight loss, diabetes or healthy eating advice, and when we investigate their health further, we uncover blood markers that don’t read well. It is such a common problem and one that I fix daily so I feel it is important for you to be aware. I have been researching some information to help you further, and in this blog I have pulled a few interesting details from medical papers which I have added in below. So let’s dive in. What is non-alcoholic fatty liver disease NAFLD? It is a liver disease that is NOT caused by alcohol use. Characterized by fatty infiltration of the liver. What is the main cause of a fatty liver? Fat builds up in the liver by eating excess calories. This excess energy is too much for the liver to process and too much fat creates insulin resistance and can lead to inflammation. Fatty liver can occur if you have other conditions, such as obesity, diabetes, high triglycerides, and metabolic syndrome. What are the signs of a fatty liver? There are usually NO signs of fatty liver disease in the early stages. But you may feel fatigued and have pain in the right upper quadrant (upper right part of the abdomen)- it’s usually a dull discomfort and you may wish to investigate. How serious is a fatty liver? Early-stage NAFLD, if sorted early enough thankfully can be reversed, and doesn’t usually cause harm. But if not treated it can lead to serious liver damage, including cirrhosis. Having high levels of fat in your liver is also associated with an increased risk of problems such as diabetes, heart attacks, and strokes. What is liver cirrhosis? Cirrhosis is scarring (fibrosis) of the liver caused by long-term liver damage. The scar tissue prevents the liver from working properly. If cirrhosis (the most advanced stage) occurs, you can get more severe symptoms, such as yellowing of the skin and the whites of the eyes (jaundice), swelling in the legs, ankles, feet, or tummy (oedema) and itchy skin. How do you fix a fatty liver? Great news, diet and lifestyle are first and foremost the key to success. 121 Dietitian has years of experience treating fatty liver patients and would love to help you with any of the following: Lose weight Establish a healthy diet for fatty liver Create a personalized fatty liver meal plan Improve blood sugar control Create a personalized weight management programme Support your overall liver health if needing to be medicated Suggest foods, snacks, meals and recipes for optimum liver health Make recommendations for healthier food products and supplements as required In addition, we will recommend exercise and how to be more active Assist if you have diabetes or have been diagnosed with pre-diabetes Lower your cholesterol, triglycerides, LDL, HDL. … The bottom line recommendation: If you’re overweight or obese, the aim is to reduce the number of calories you eat each day and increase your physical activity in order to lose weight. Easier said than done. I know it’s not for the want of trying different diets or strict boot camp style workouts- sadly if they are too tricky they don’t last. So that is where we at 121 Dietitian can help you with no quick fixes. Interestingly, although obesity is described in 50% to 90% of patients diagnosed with NAFLD, the condition can also affect individuals with a normal weight and body mass index so if you are experiencing health issues or have a poor diet do get checked with your Doctor if you are concerned. Can fatty liver disease be cured? The good news is that fatty liver disease can be reversed—and even cured—if patients take action early, including a minimum 10% sustained loss in body weight and/or a change in the foods you eat. How long does it take for fatty liver to go away? An average period of 6 weeks to 2 months is an expected timeframe to recover from fatty liver disease. However, lifelong adherence to particular diet and lifestyle changes may be necessary to prevent relapse. What foods are good for fatty liver? Foods That Help Fatty Liver Disease include but are not limited to…. Fish and seafood. Vegetables and fruit. Whole grains. Olive oil. What are Liver superfoods? There are no superfoods as such, but fortunately hundreds of fabulous everyday foods that when combined in correct amounts and consumed regularly can provide you with the best macro and micronutrient intake for a healthy liver and life. What medication can I take for Fatty Liver? There are no direct medicines for non-alcoholic fatty liver disease. Losing weight, eating healthily, and regular exercise can help. If you have elevated lipids, type II diabetes, and high blood pressure with lifestyle changes you may be able to reduce some of the medication you take. Adopting a healthy lifestyle is the main way of managing NAFLD. For example, it can help to: lose weight – losing more than 10% of your weight can remove some fat from the liver eat a healthy diet – try to have a balanced diet high in vegetables, fruits, protein, and healthy carbohydrates, but low in pro-inflammatory fats, sugar, and processed
Intuitive Eating – myth busting
Myth Busting Intuitive Eating One of the biggest misconceptions is about intuitive eating. People fear that if they are not following a strict diet then they can’t lose weight, which is thankfully far from the truth… Intuitive eating = eating perfectly all the time This is not the case. So if this is you, don’t fear, read on and I explain this in more detail. There are so many different factors involved in intuitive eating it is not about eating perfectly 100% of the time, this is just not required. What is intuitive eating? In a nutshell -Intuitive eating is making food choices at each meal and snack that are not from a controlling plan but are focused on natural unprocessed sources that suit: your body composition your background your cooking skills your time limits your wallet your health and much more How is intuitive eating different from a diet? Intuitive eating is thankfully very different from traditional dieting. In traditional dieting, rules and numbers are created based on crude figures like your weight and height which are frequently inaccurate. These numbers are to be met each day strictly. The type, quality of food and lifestyle are not factored in and these are important. For example, you can eat a ton of sugar-free and fat-free foods and drinks to meet low kcals or eat a packet of processed nitrate-full meats to meet your protein. These pro-inflammatory options impact negatively on gut bacteria, hormones, insulin release and appetite signalling and keep you stuck in a vicious circle. Intuitive eating is, fortunately, the opposite where you learn to enjoy food and understand what your body needs micronutrients included. No number crunching is involved. Fortunately, there are no foods off-limits but it requires a different mindset and an understanding of how your diet fuels you long-term and keeps you happy. SO -NO QUICK NASTY FIXES! YAH! Can you eat intuitively and lose weight? Yes, Yes, Yes and most importantly intuitive eating is adaptable for life and all the variety that comes with it. Intuitive eating allows you to go on holiday, go out with friends, enjoy parties and BBQs, with no guilt attached selecting the right foods and moving on. How do people lose weight through intuitive eating? Instead of weighing your food, counting calories, stressing you are not meeting macros, and feeling miserable in the process, you eat according to your day and what makes you feel fueled and happy. That doesn’t mean junk, takeaways, cookies and buns. It is finding the foods that will assist your health both physically and mentally that you will enjoy. Feeding and fueling the correct gut bacteria reduces inflammation and most importantly fixes the stress and guilt around food. What does intuitive eating look like? A popular question and one again that needs to be suited to you as an individual taking into account: Your age, your health status, your sex, your weight, your height, your ethnicity, your cooking skills, your time, your activity, your stress, your sleep, your fluids and possibly more. The bottom line all needs to be factored into this. Simple options include regular meals made from suitable: natural good quality proteins varied and colourful vegetables regular fruits in suitable amounts – not made into smoothies healthy natural fats high fibre carbohydrates Get these in at each meal and you are on the right path. Is intuitive eating healthy? Studies have found that intuitive eating has positive nutritional outcomes compared to restrictive dieting plans. With letting go of strict control there is instantly less stress, better sleep, and an understanding of real hunger and appetite. Since intuitive eating does not come with specific diet plans, intuitive eaters learn to consume a wide variety of foods, are more likely to get the benefits of well-balanced nutrition and most importantly stick with it long term no yo-yo dieting. Is Intuitive eating dangerous? NO intuitive eating is not dangerous but you must trust your ability to eat the best choices when you feel hungry and stop when you have had sufficient. Undereating or overeating in any diet will be dangerous. Intuitive eating benefits There are many benefits: insulin sensitivity, happy mood, weight loss, not feeling you are on a diet, and consuming not only macros but micronutrients too! My intuitive programmes keeps it real as here at 121 Dietitian we prefer the 80-20 rule where you have a little bit of what you like at a time in the day that works for you. This allows you to feel less isolated and keeps you on track for life. A WIN-WIN! Hunger is Affected by What You Eat Definitely, if you get the balance wrong and eat what you like from the wrong choices then hunger will not be addressed. Refined carbs and processed foods with lots of sugar messes up hunger cues so you will remain tempted by the foods that derail you and keeps you feeling miserable. I can’t count the number of times that I have patients call to tell me they no longer crave the rubbish they were addicted to. Honestly it’s the best feeling ever. How do I know if I’m hungry with intuitive eating? Headaches, tiredness, feeling short-tempered, thinking about food, lightheadedness, or feeling sick could all be signs of hunger – these should not be your ques to eat, it is far too late and a concern if these are your triggers to eat. You are more likely to reach for the wrong stuff. Keeping good blood sugar control from slow and low energy-releasing foods is the only way to assist this. Can you count calories and eat intuitively? Yes, you can and many people do. I am not against this option at the beginning if you need this to get it right and you are coming from strict counting. It can be daunting to chuck this all in so best to ease out while intuitive eating takes control! Kcal counting does take time and dedication and is
Is coffee good or bad for you? All you need to know
Coffee has been researched over and over and over, and why not! A universally consumed drink, it is complex, with over a thousand different substances present. So is it actually good for you, or should we avoid it completely? Here, we separate the facts from the fiction so that you can make an informed decision on its consumption. For years, researchers have warned us to avoid coffee because it might increase the risk of heart disease and affect growth. They worried that people could become addicted to the energy that high amounts of caffeine provided, leading them to crave more and more coffee as they became tolerant to higher amounts of caffeine. Experts also worried that coffee had damaging effects on the digestive tract, which could lead to stomach ulcers, heartburn and other ills. All of this concern stems from studies carried out decades ago that compared coffee drinkers to non-drinkers on a number of health measures, including heart problems and mortality. Coffee drinkers, it seemed, were always worse off. But it turns out that coffee drinkers were not compared fairly. Those studies didn’t always check for other factors that could account for poor health, such as smoking, drinking and a lack of physical activity. If people who drank a lot of coffee also happened to have some other unhealthy habits, then it’s not clear that coffee is responsible for their heart problems or higher mortality. That understanding has led to a rehabilitated reputation for the drink. Recent research reveals that once the proper adjustments are made for confounding factors, coffee drinkers don’t seem to have a higher risk for heart problems or cancer than people who don’t drink coffee. Recent studies also found no significant link between the caffeine in coffee and heart-related issues such as high cholesterol, irregular heartbeats, stroke or heart attack. Is coffee actually good for you? Studies show that people who drink coffee regularly may have an 11% lower risk of developing type 2 diabetes than non-drinkers, thanks to ingredients in coffee that can affect levels of hormones involved in metabolism. In a large study involving tens of thousands of people, researchers found that people who drank several cups a day—anywhere from two to four cups—actually had a lower risk of stroke. Heart experts say the benefits may come from coffee’s effect on the blood vessels; by keeping vessels flexible and healthy, it may reduce the risk of atherosclerosis, which can cause heart attacks. Some studies now suggest that decaf and caffeinated coffee may have the same health effects and suggest that it’s not just the caffeine that is responsible for coffee’s health benefits. Coffee is high in antioxidants, which are known to fight the oxidative damage that can cause cancer. That may explain why some studies have found a lower risk of liver cancer among coffee drinkers. Coffee has also been suggested to help you live longer. A recent study involving more than 208,000 men and women found that people who drank coffee regularly were less likely to die prematurely than those who didn’t drink coffee. Researchers believe that some of the chemicals in coffee may help reduce inflammation, which has been found to play a role in a number of ageing-related health problems, including dementia and Alzheimer’s. Some evidence also suggests that coffee may slow down some of the metabolic processes that drive ageing. One negative is that people may become dependent on caffeine and if stopped will cause withdrawal symptoms. The symptoms—headaches, irritability and fatigue—can mimic those of people coming off addictive drugs. Yet fortunately the dependence is nothing close to or as worrisome as addictions to habit-forming drugs like opiates. While unpleasant, caffeine “withdrawal” symptoms are tolerable and tend to go away after a day or so. How much coffee is safe? Like so many foods and nutrients, too much coffee can cause problems, especially in the digestive tract. But studies have shown that drinking up to four cups of coffee per day is safe. Moderation is key. For now, sipping coffee in reasonable amounts just might be one of the healthiest things you can do. If you have side effects however do reduce your intake to a level that is comfortable for you. If you have any concerns about how to get healthier please get in touch. We are experts in nutrition and able to assist you with all health issues. If you are unsure of how to change your eating habits, or need help optimising the foods you eat please do contact us. We would love to help you or your family and friends with any nutrition related queries big or small. In the meantime do please check out our 121Dietitian Shop If you have enjoyed this blog we would love you to share this with your family and friends on your social media channels. Why not visit our YouTube Channel for more on keeping your health optimal. How can a Dietitian help Book a consultation via our Online Portal About Gillian Killiner Check out our tailored dietary programmes Gillian x [instagram-feed] Information checked & correct on 16th May 2018.
January -Try Something New #LearnuaryNI Challenge
This January, eating healthier just got a whole lot easier! Join the #LearnuaryNI Challenge and discover a new top tip to help you eat better and feel great every day this month. January is typically a month associated with New Year Resolutions, with the general consensus being: “I’m going to eat better”. A fantastic idea, but one which can be hard to maintain or even know where to start. So this #LearnuaryNI, to make your mission of eating healthier a little easier, we’ve shared our daily tips to get January off to the perfect start. Trying out each of these will increase your knowledge of healthy eating, helping you see the benefits of what you are doing. Your #LearnuaryNI quest to learn one new thing each day throughout the month of January 2018 can take many forms. Learning is proven to boost your health and wellbeing and is one of five key steps recommended by mental health charities and no-one would doubt that taking care of your diet, fitness, medical issues and self-care are critical considerations for everyone. So without further ado, here are our #LearnuaryNI challenges, one bitesize health and nutrition tip a day: Plan your shopping list for the week in advance and stick to it Don’t shop hungry Drink ½ your weight in water ie 150lb person = 2.2 litres Use online shopping to reduce temptation Make your plate of food colourful Enjoy 3 portions of fruit each day Eat 6-7 vegetables/salad each day Chew and eat slowly Avoid low fat products Avoid low sugar products Don’t neglect exercise – Healthy eating = 80% and exercise = 20% Eat out as little as possible – Enjoy other social outings: crazy golf, ice skating, tenpin bowling… Cook from scratch Dance and workout to music while cooking Ensure you have working utensils like peelers, sharp knives, colander, scales… Make vegetables appealing with spices and herbs Keep trigger foods out of your cupboards Sleep is major – if insufficient your ghrelin hormone increases hunger Avoid filling up on bread Bored of boiling veg – roast it instead – add garlic/salt and enjoy Sit at the table at each meal and smell, look, be aware and enjoy what you are eating Don’t eat if not hungry – it may be dehydration or even boredom! Use vanilla extract, cinnamon, mint, lemon, lime for flavourings Dark chocolate x 2 squares a day is a tasty and nutritious treat Avoid eating the leftovers – freeze instead or save for lunch the next day Don’t pick at the kids’ foods Alcohol = liquid calories – keep to a safe minimum If eating out stick to sharing starters and desserts and enjoy a healthy main Have a large glass of water 15 minutes before eating Be careful if taking supplements – do you know how good the ingredients are? Use a weighing scales once per week, weighing yourself at the same time of the day, to watch your weight Trying out these steps this January is the foundation of adopting a healthier lifestyle and promoting self care. If you are unsure of how to change your eating habits, or need help optimising the foods you eat please do contact us. We would love to help you or your family and friends with any nutrition related queries big or small. In the meantime do please check out our 121Dietitian Shop If you have enjoyed this blog we would love you to share this with your family and friends on your social media channels. Why not visit our YouTube Channel for more on keeping your health optimal. How can a Dietitian help Book a consultation via our Online Portal About Gillian Killiner Check out our tailored dietary programmes Gillian x [instagram-feed] Information checked & correct on 16th May 2018.
Reduce the risk of prostate cancer with dietary changes
Reduce the risk of prostate cancer. In recent years, more and more research has been devoted to the link between diet and prostate cancer and reducing its likelihood with dietary changes. Every year in the UK, 35,000 men are diagnosed with prostate cancer, resulting in one fatality every hour. What we do currently know about the condition is that men are more likely to get it if they are over the age of 60, have a family history of prostate cancer or are of African decent. Furthermore, Asian men are less likely than Western men to develop this cancer form but those who have migrated to Western countries are found to develop the same risk as those who have been there their entire lives. What this suggests is that there are in fact some fixed factors which increase the risk of prostate cancer, so much so that the World Cancer Research Fund (WCRF) is continuing research into the link between lifestyle factors and prostate cancer. However, until these finding have concluded and been published, based on the current consensus science, the following tips can play a role in protection against most types of cancer, including prostate cancer. Here, we take a look at the diet and lifestyle changes you can make in order to reduce the risk of prostate cancer Maintain a healthy weight through the principle of keeping active and eating a healthy, balanced diet. Moderately exercising for just 30 minutes a day is recommended. If your busy lifestyle doesn’t permit this, try shorter sessions throughout the day. Aim for a healthy BMI of between 18.5 and 25. Not sure what your BMI currently is? Check out this handy calculator on our website here. When it comes to your diet, one which is varied and balanced containing the right proportions from the five food groups is essential. Use the above plate as a guide on your daily food intake. As a good indicator, at each mealtime, fill half your plate with fruit and vegetables, a quarter with protein and a quarter with starchy carbohydrates. Up your water intake to the recommended 6 – 8 glasses of fluid per day, one of which can be a small serving of fruit juice. Limit sugar-laden drinks to special occasions only. Ensure your diet is rich in whole grain food options, aiming for the recommended 3 portions of 16g wholegrain products per day. As a guide, one portion = x2 heaped tbsp brown rice, or x1 medium slice wholemeal bread or x3 tbsp wholegrain rice, or 1/2 a wholemeal pita bread. Ensure your daily intake of fruit and veg is high, striving for 7 portions per day. This is the equivalent of 1 medium apple, 3 dates, half a grapefruit, 2 small tangerines, 1/3 aubergine, 3 heaped tbsp carrots or 1 heaped tbsp tomato puree or a handful of mangetout. Limit your trans fat intake, keeping within the recommended guidance for 70g of fat and keep processed saturated fat low. Small tips to help with this include, for example, trimming fat from meat, cooking with healthier fats such as olive oil and upping your intake of nuts, seeds and avocados as healthier fat options. Reduce your sugar intake but keep below the recommended 30g per day with simple steps such as cutting down on sugary treats including cakes, biscuits and snack foods, limit your intake of fruit juice and fizzy soda, replacing with water or low sugar squash varieties and halve the amount of sugar consumed in tea, coffee, cereal, cooking and baking where possible. These simple steps will go a long way in preserving your future health and you’ll be surprised at how quickly your palate gets used to it. Be aware of hidden salt and keep to 6g per day. Swap the addition of salt while cooking for herbs and spices. These are a fab alternative and there are so many tasty choices out there, so get experimental and creative when cooking. Ditch the processed meals which are high in salt, instead aiming to cook simple meals from raw ingredients. It’s amazing how quickly a healthy and tasty meal can be prepared. Check out, for example, our Incredible Hulk Cannelloni recipe here. Finally to r educe the risk of prostate cancer, get up to speed on food labelling systems in order to choose foods that are low in fats (<3p per 100g fat, <1.5 saturated fat per 100g), sugar (<5g per 100g) and salt (<0.3g per 100g). For more information on prostate problems. If you are unsure of how to change your eating habits, or need help optimising the foods you eat please do contact us. We would love to help you or your family and friends with any nutrition related queries big or small. In the meantime do please check out our 121Dietitian Shop If you have enjoyed this blog we would love you to share this with your family and friends on your social media channels. Why not visit our YouTube Channel for more on keeping your health optimal. How can a Dietitian help reduce the risk of prostate cancer Book a consultation via our Online Portal About Gillian Killiner Check out our tailored dietary programmes Gillian x [instagram-feed] Information checked & correct on 16th May 2018 and 1st January 2023.
