According to the Asian Pacific Association for the Study of the Liver, diet and physical activity are crucial for managing metabolic-associated fatty liver disease (MAFLD), a condition affecting over a quarter of the global adult population. The association has issued clinical guidelines emphasizing the importance of diet and exercise as primary treatments for MAFLD.
Diet Recommendations for MAFLD: To manage MAFLD, a weight loss of 5-10% is advised, as it helps reduce excess liver fat and improves liver fibrosis (scar tissue buildup from chronic inflammation). The guidelines recommend a daily intake of 1,200-1,800 kilocalories, with a reduction of 500-750 kilocalories per day to aid weight loss.
The Mediterranean diet is highlighted as the most effective approach, focusing on whole grains, nuts, seeds, fruits, vegetables, and olive oil. This diet is rich in monounsaturated and omega-3 fatty acids and low in refined carbohydrates and sugars, helping lower liver fat and fibrosis. The Mediterranean diet also includes seafood, lean proteins, and moderate amounts of dairy, eggs, and poultry.
Exercise for Liver Health: Aerobic exercise, which raises heart rate and improves oxygen delivery to muscles and organs, is essential for MAFLD patients. A minimum of 135 minutes of moderate-to-vigorous aerobic activity per week, such as cycling, brisk walking, or jogging, can help reduce visceral fat, lower “bad” cholesterol, and improve cardiovascular and liver health.
In addition to aerobic exercises, resistance or weight training for 2-3 days per week is recommended to enhance lean mass, bone health, blood pressure, and blood sugar control.
Other Recommendations: While intermittent fasting and time-restricted feeding may aid in weight loss, their effectiveness in managing MAFLD remains unclear. On the other hand, drinking three or more cups of coffee daily is linked to liver health benefits, regardless of caffeine content.
Incorporating a balanced diet and regular exercise can significantly improve liver function and help manage MAFLD, contributing to overall better health.
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