If you have nonalcoholic steatohepatitis (NASH), there are certain lifestyle changes you must make to improve the health of your liver. Adopting these healthy habits is the primary way many people manage their NASH.1,2
These lifestyle changes are not meant to be started and then stopped once you get results. They are meant to be long-term, consistent changes in your life. Keep reading to learn which changes are most beneficial for improving liver health.1
Lose weight
Obesity is a common comorbidity linked to NASH. So, one of the most important lifestyle changes for managing NASH is losing weight. Shedding excess pounds can help reduce fat buildup in the liver and improve liver function. Aim for gradual weight loss through a combination of healthy eating and regular exercise.1-3
Research shows that losing just 5 to 7 percent of your body weight can reverse fat buildup in your liver (steatosis). And losing 10 percent of your weight can help reverse scarring in your liver (fibrosis).3
Eat a healthy diet
Your diet plays a vital role in managing NASH. These tips can help you if you are living with NASH:1-3
- Focus on eating a balanced diet rich in fruits, vegetables, whole grains, and lean proteins.
- Consider a Mediterranean diet, which centers on plant-based foods, lean proteins like fish and chicken, and healthy fats.
- Limit processed foods, added sugars, sugary drinks, and red meat.
- Opt for healthy fats like those found in avocados, nuts, and fatty fish.
- Eat meals at regular times that are not too large.
- Avoid snacking.
- For those with advanced NASH (cirrhosis), increasing protein intake may be recommended.
Exercise regularly
Regular physical activity is essential for maintaining a healthy weight and improving liver health. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. This could include brisk walking, cycling, swimming, even gardening – anything that gets your heart rate up. You should be able to talk, but not sing, while doing the activity.1-3
Try to not sit for long periods of time because sedentary behavior can lead to weight gain. Exercise does not just help with weight loss. It can benefit heart health, improve blood pressure and insulin sensitivity, and raise mood and energy levels.1
If you drink, cut back on alcohol
While NASH is not caused by alcohol consumption, it is still a good idea to reduce your intake of alcohol. Alcohol can further damage your liver and worsen inflammation.1,2
If you have NASH cirrhosis, experts recommend that you not drink alcohol at all. Stick to nonalcoholic beverages. Check with your doctor if you need support or resources to quit drinking.1
Do not smoke
Smoking is harmful to your overall health. And it can worsen liver damage in people with NASH. If you smoke, take steps to quit. It is one of the best things you can do for your liver and overall well-being. Seek help from a smoking cessation program, or ask your doctor for support in quitting.3
Keep tabs on your numbers
If you have NASH, you will need to monitor your cholesterol, blood sugar, and blood pressure on a regular basis. Work with your doctor to develop a plan for tracking these numbers. Your doctor may also recommend monitoring your liver enzymes and liver fibrosis level. They can also help you make the necessary changes to your diet, lifestyle, and medicines to get them under control.2
Start small
These lifestyle changes might seem like a lot. But the key is to start small. Take 1 thing from this list and build from there. Small changes can lead to big improvements over time. The important thing is to just start! Talk to your doctor about how they can support you on your journey to better health.1