The increase in the intake of foods high in fat, sugar and alcohol is usually a constant during the Christmas season.
Experts warn that Obesity and alcohol increase the risk of fatty liver disease at Christmasa disease that is affecting more and more people in Latin America and the world.
Liver health experts agree that maintaining liver health during the holidays involves paying attention to diet, portion control, and adopting active habits.
He fatty liver It is characterized by the accumulation of lipids in liver cells. The Spanish Society of Hepatology It is estimated that at least one in four adults in Western countries suffers from some degree of this disorder, which can be exacerbated by typical seasonal excesses in the diet.
The combination of plentiful meals, alcoholic drinks and desserts creates an environment conducive to the development of the disease, especially in people with obesity, diabetes or a history of a sedentary lifestyle.
To minimize the impact of celebrations on liver health, experts recommended a strategy based on choosing foods and drinks that promote the cleansing function of the organ. Some of the most notable tips include:
- Control portions: Serve small amounts of preparations high in fat or sugar and emphasize variety on the plate.
- Reduce fats and sugar: Limit the consumption of red meat, sausages, fried foods and industrial desserts. decide on it lean proteins as Chicken, turkey either Fish.
- Increase fiber and vegetables: Include in the table Fruit such as kiwis or red fruits, vegetables such as broccoli and chard and whole grains such as oats or quinoa.
- Stay Hydrated: Drink plenty of water and alternate with infusions, e.g green tea, fat either Dandelionwhich can support liver function.
- Moderate alcohol: Alcohol is metabolized in the liver and can have toxic effects. If you consume it, do so in moderation and always accompany it with a meal to reduce absorption.
The approach to fatty liver It’s not just limited to food. The importance of maintaining a physical activity routine and organizing meals to avoid prolonged fasting or binge eating. Among the habits recommended by experts, the following stand out:
- Incorporate daily physical activity and combine cardiovascular exercises such as walking or dancing with strength exercises such as push-ups or squats.
- Plan meals and bring healthy alternatives to meetings and don’t rely solely on the typical seasonal menu.
- Prepare meals at home to control ingredients and reduce the use of oils, sugars and additives.
Some bitter foods, such as: artichoke Wave endivecan promote liver function. Its inclusion in salads or side dishes offers alternatives for those looking to expand their healthy offerings during the holidays. Although natural dietary supplements are usually promoted on these days, experts recommend prioritizing a balanced diet and consulting a doctor before taking additional products.
The Spanish Society of Hepatology warned that fatty liver disease usually does not show obvious symptoms in the early stages, so prevention is the most effective means. Signs that may indicate poor liver function include:
- Persistent fatigue.
- Pain or discomfort in the upper right area of the abdomen.
- Changes in blood tests, such as: B. increased liver enzymes.
If these symptoms occur, consult a doctor to rule out complications and get advice on necessary care.
If simple and sustainable measures are taken, it is possible to enjoy the celebrations without neglecting liver health. Specialists recommend:
- Choose traditional recipes that are lower in fat and sugar.
- Limit alcohol consumption and give priority to water or infusions.
- Make sure you are physically active and get enough rest.
- Watch out for warning signs and seek professional advice if you have any symptoms.
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