Non-Alcoholic Fatty Liver Disease (NAFLD) is a condition where excess fat accumulates in the liver of people who drink little or no alcohol. This buildup can lead to inflammation, liver damage, and even liver failure if left unchecked. One of the critical aspects of managing NAFLD is recognizing that a person doesn’t have to be visibly overweight to be at risk.
Reviewed by Evans Mwaniki, PT
At Nairobi Fitness Consulting, we emphasize the importance of body fat percentage and body recomposition, rather than relying solely on Body Mass Index (BMI). We help you eat healthy, exercise and start your journey to better liver health today.
Understanding NAFLD
NAFLD encompasses a spectrum of liver conditions, from simple steatosis (fat accumulation) to non-alcoholic steatohepatitis (NASH), where inflammation and damage to liver cells occur. The progression of NAFLD can lead to fibrosis, cirrhosis, and ultimately liver failure. The condition is closely linked to metabolic syndrome, obesity, insulin resistance, and dyslipidemia.
The Limitations of BMI and the Importance of Body Fat Percentage
While BMI is a common tool for assessing general health, it does not distinguish between muscle and fat or consider fat distribution. This is particularly relevant for NAFLD, as individuals with a “normal” BMI may still have a high percentage of visceral fat, which is metabolically active and can lead to liver fat accumulation. At Nairobi Fitness Consulting, we prioritize assessing body fat percentage and focus on body recomposition to reduce visceral fat and improve overall health.
Steps to Prevent and Reverse NAFLD
- Dietary Modifications
- Balanced Nutrition: Emphasize a diet rich in whole foods, including vegetables, fruits, whole grains, lean proteins, and healthy fats. Avoid high-fructose corn syrup, added sugars, and trans fats.
- Caloric Control: Reducing caloric intake can help decrease liver fat. Focus on portion control and mindful eating.
- Regular Physical Activity
- Aerobic Exercise: Engaging in moderate to vigorous aerobic activities, such as brisk walking, cycling, or swimming, can help reduce liver fat and improve insulin sensitivity.
- Resistance Training: Building muscle mass through resistance training can increase basal metabolic rate and assist in weight management.
- Weight Management
- Targeted Weight Loss: A gradual weight loss of 7-10% of total body weight can significantly reduce liver fat and inflammation. However, rapid weight loss should be avoided as it can worsen liver disease.
- Management of Comorbidities
- Control of Diabetes and Dyslipidemia: Managing blood sugar levels and lipid profiles is crucial in preventing the progression of NAFLD.
- Blood Pressure Control: Hypertension management is vital for reducing overall cardiovascular risk.
- Regular Monitoring and Medical Consultation
- Liver Function Tests: Regular monitoring of liver enzymes and imaging studies can help track the progression of NAFLD and guide treatment.
- Consultation with Specialists: Working with healthcare professionals, including dietitians, endocrinologists, and hepatologists, can provide personalized care and support.
Our Approach at Nairobi Fitness Consulting
At Nairobi Fitness Consulting, our Obesity Treatment Centre and Human Performance Institute provide a comprehensive approach to managing NAFLD. Our services include:
- Personalized Nutrition Plans: Tailored dietary guidance to promote liver health and overall wellness.
- Customized Exercise Programs: Exercise regimens designed to target visceral fat and improve metabolic health.
- Psychological Support: Addressing the psychological aspects of lifestyle changes to ensure sustainable health improvements.
Conclusion
Preventing and managing NAFLD requires a multifaceted approach that goes beyond traditional measures like BMI. At Nairobi Fitness Consulting, we focus on body fat percentage and body recomposition, offering a holistic approach to health and wellness.
