Lifestyle Habits With NASH

Nonalcoholic steatohepatitis (NASH) is directly linked to lifestyle habits. Both an unhealthy diet and a lack of exercise can increase the risk of NASH. But there is good news! These factors are also ones that you can control, and a healthy diet and exercise can have a big impact on NASH.¹

Adopting healthy lifestyle habits can greatly improve NASH and even reverse its effects if the condition is diagnosed early enough. However, it can be challenging to overhaul your life with new habits. This is why it is so important to have solid support from others as you make these habits a permanent part of your life.¹

Basics of NASH

NASH is a serious liver condition that results in inflammation and damage to the liver. It is caused by fat building up in the liver over time. NASH is the more advanced form of nonalcoholic fatty liver disease (NAFLD). If it is left untreated, NASH can progress to liver scarring (fibrosis) and more severe liver problems, like cirrhosis and liver failure.¹

Diet and nutrition

When it comes to managing NASH, a balanced and nutritious diet is vital. Research has found that obesity has increased the rates of NAFLD and NASH at alarming rates around the world. Obesity often results from eating a typical “Western” diet. Therefore, the link between an unhealthy diet and NASH is clear.^1-3

If you have NASH, the first treatment approach is to lose weight. Foods that are high in fat, sugar, and salt can worsen liver damage. Limit the following foods:^1-3

• Foods with high levels of saturated fats and trans fats (often junk food and fast food)
• Foods with added sugars, particularly fructose (found in many juices, soft drinks, and sports drinks)
• Foods with too much salt
• Processed, packaged “convenience” foods

It is important to focus on foods that are rich in essential nutrients and antioxidants that support good liver function and help reduce inflammation. Try the following:^1-3

• Incorporate plenty of fruits and vegetables, whole grains, and lean proteins into your meals.
• Limit red meat.
• Opt for healthy fats found in nuts, seeds, avocados, fatty fish like salmon, and olive oil.

A Mediterranean diet is a great way of eating for people with NASH. Adopting this way of eating has been shown to reduce inflammation, help people lose weight, lower cholesterol, and improve heart health.^1-3

The amount you eat matters, too. Watch your portion sizes. For those with more advanced NASH, aim for smaller, more frequent meals throughout the day.^1,2

Finally, consider working with a registered dietitian (RD). These are experts who can tailor a meal plan to make sure you are getting the nutrients your body needs while meeting your weight goals.

Regular exercise

Regular physical activity is another crucial part of managing NASH. Exercise helps you lose weight and maintain a healthy weight. It helps slow down the progression of NASH. It also:^1,4

• Improves how the body processes insulin (helping treat or prevent diabetes)
• Reduces fat in the liver
• Lowers inflammation throughout the body
• Builds muscle
• Improves flexibility
• Improves bone density
• Improves heart health and circulation
• Improves mood and relieves stress

Try to exercise for at least 30 minutes a day, most days of the week. Aim for a moderate-intensity type of exercise like brisk walking, cycling, or swimming. Anything that gets your heart pumping qualifies.^1,4

If you are new to exercising, start slowly. As your fitness improves, gradually increase the intensity and length of time you exercise. Find activities that you enjoy. If you are having fun while exercising, you are more likely to continue the habit and make it a lasting part of your life.⁴

Alcohol

NASH is not caused by alcohol-related liver damage. But alcohol can also cause fat buildup in the liver and cause liver damage to get worse. Even small amounts of alcohol can increase the risk of fibrosis and other complications.¹

Experts recommend that anyone with NASH should limit alcohol. And anyone with cirrhosis should avoid alcohol altogether.¹

If you need to cut back, consider swapping alcoholic drinks for nonalcoholic ones. Just be careful, because many kinds of mocktails and spritzers contain lots of added sugar. Talk to your doctor or a dietitian about ways to cut back and get ideas for healthier options.¹

Quality sleep

Getting enough sleep each night is essential for overall health. During sleep, our bodies are hard at work repairing tissue, regulating hormones, and making memories. Sleep also boosts our immune system.⁵

Poor sleep habits are linked to weight gain and insulin resistance, both of which can worsen NASH. According to research, not getting enough quality sleep can lead to:⁵

• Higher levels of the hormones that control hunger
• Increased craving for fatty, sweet, and salty foods
• Decreased physical activity due to lack of energy
• Weight gain

Aim for 7 to 9 hours of sleep each night. Establish a relaxing bedtime routine to help you unwind and prepare for sleep. Some light stretching, reading, or listening to calming music are all things that can help relax the body and mind. Avoid caffeine, large meals, and using electronics right before bed.⁶

If you are struggling with sleep issues, talk to your doctor. They may recommend you see a sleep specialist.⁶

Stress management

Chronic stress can take a toll on your physical and mental health. Find healthy ways to manage stress. To help calm your body and mind, explore these relaxation techniques:⁷

• Deep breathing exercises
• Meditation
• Yoga

Prioritize self-care

Living with or caring for someone with a chronic condition like NASH is challenging and often stressful. Prioritize self-care activities that bring you joy and fulfillment. They might include visiting loved ones, pursuing hobbies you enjoy, or spending time in nature.⁷

Reach out to friends, family, or support groups for encouragement and support. If you are feeling overwhelmed, get support from a therapist or counselor. They can help you develop coping strategies and manage stress in a healthy way.⁷