How To Unfatty A Fatty Liver

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How To Unfatty A Fatty Liver

In Greek mythology, Prometheus suffered the punishment of being chained to a rock, where he would have his liver eaten by an eagle, whereupon each day his liver would grow back, only to be eaten again the next day.

We mere humans who are not Greek gods might not be able to endure quite such punishment to our liver, but it is an incredibly resilient and self-regenerative organ.

In fact, provided at least 51% of the liver is still present and correct, the other 49% will regrow. Similarly, damage done (such as by trying to store too much fat there due to metabolic problems, as in alcoholic or non-alcoholic fatty liver disease) will reverse itself in time, given the chance.

The difference between us and Prometheus

In the myth, Prometheus had his liver regrow overnight every night. Ours don’t recover quite so quickly.

Indeed, the science has good and bad news for us:

❝Liver recolonization models have demonstrated that hepatocytes have an unlimited regenerative capacity. However, in normal liver, cell turnover is very slow.❞

~ Michalopoulos and Bhusan (2020)

Read more: Liver regeneration: biological and pathological mechanisms and implications

If it regenerates, why do people need transplants, and/or die of liver disease?

There are some diseases of the liver that inhibit its regenerative abilities, or (as in the case of cancer) abuse them to our detriment. However, in the case of fatty liver disease, the reason is usually simple:

If the lifestyle factors that caused the liver to become fatty are still there, then its regenerative abilities won’t be able to keep up with the damage that is still being done.

Can we speed it up at all?

Yes! The first and most important thing is to minimize how much ongoing harm you are still doing to it, though.

  • If you drink alcohol, stop. According to the WHO, the only amount of alcohol that is safe for you is zero.
  • Consider your medications, and find out which place a strain on the liver. Many medications are not optional; you’re taking them for an important reason, so don’t quit things without checking with your doctor. Medications that strain the liver include, but are by no means limited to:
    • Many painkillers, including acetaminophen (Tylenol), paracetamol, and ibuprofen
    • Some immunosuppresent drugs, including azathioprine
    • Some epilepsy drugs, including phenytoin
    • Some antibiotics, including amoxicillin
    • Statins in general

Note: we are not pharmacists, nor doctors, let alone your doctors.

Check with yours about what is important for you to take, and what alternatives might be safe for you to consider.

Dietary considerations

While there are still things we don’t know about the cause(s) of non-alcoholic fatty liver disease, there is a very strong association with a diet that is:

  • high in salt
  • high in refined carbohydrates
    • e.g. white flour and white flour products such as white bread and white pasta; also the other main refined carbohydrate: sugar
  • high in red meat
  • high in non-fermented dairy
  • high in fried foods.

So, consider minimizing those, and instead getting plenty of fiber, and plenty of lean protein (not from red meat, but poultry and fish are fine iff not fried; beans and legumes are top-tier, though).

Also, hydrate. Most people are dehydrated most of the time, and that’s bad for all parts of the body, and the liver is no exception. It can’t regenerate if it’s running on empty!

Read more: Foods To Include (And Avoid) In A Healthy Liver Diet

How long will it take to heal?

In the case of alcoholic fatty liver disease, it should start healing a few days after stopping drinking. Then, how long it takes to fully recover depends on the extent of the damage; it could be weeks or months. In extreme cases, years, but that is rare. Usually if the damage is that severe, a transplant is needed.

In the case of non-alcoholic fatty liver disease, again it depends on the extent of the damage, but it is usually a quicker recovery than the alcoholic kind—especially if eating a Mediterranean diet.

Read more: How Long Does It Take For Your Liver To Repair Itself?

Take good care of yourself!

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  • We’re only using a fraction of health workers’ skills. This needs to change

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    Roles of health professionals are still unfortunately often stuck in the past. That is, before the shift of education of nurses and other health professionals into universities in the 1980s. So many are still not working to their full scope of practice.

    There has been some expansion of roles in recent years – including pharmacists prescribing (under limited circumstances) and administering a wider range of vaccinations.

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    There is no simple quick fix for this type of reform. But we now have a sensible pathway to improve access to care, using all health professionals appropriately.

    A new vision for general practice

    I recently had a COVID booster. To do this, I logged onto my general practice’s website, answered the question about what I wanted, booked an appointment with the practice nurse that afternoon, got jabbed, was bulk-billed, sat down for a while, and then went home. Nothing remarkable at all about that.

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    The future of primary care is one involving more use of the range of health professionals, in addition to GPs.

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    Pharmacists explains something to a patient
    It’s often easier for a patient to see a pharmacist than a GP. PeopleImages.com – Yuri A/Shutterstock

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    Funding is at the heart of disputes about scope of practice. As with many policy debates, there is merit on both sides.

    Clearly the government must increase its support for comprehensive general practice. Existing funding of fee-for-service medical benefits payments must be redesigned and supplemented by payments that allow practices to engage a range of other health professionals to create health-care teams.

    This should be the principal direction of primary care reform, and the final report of the scope of practice review should make that clear. It must focus on the overall goal of better primary care, rather than simply the aspirations of individual health professionals, and working to a professional’s full scope of practice in a team, not a professional silo.

    In parallel, governments – state and federal – must ensure all health professionals are used to their best of their abilities. It is a waste to have highly educated professionals not using their skills fully. New funding arrangements should facilitate better access to care from all appropriately qualified health professionals.

    In the case of prescribing, it is possible to reconcile the aspirations of pharmacists and the concerns of GPs. New arrangements could be that pharmacists can only renew medications if they have agreements with the GP and there is good communication between them. This may be easier in rural and suburban areas, where the pharmacists are better known to the GPs.

    The second issues paper points to the complexity of achieving scope of practice reforms. However, it also sets out a sensible path to improve access to care using all health professionals appropriately.

    Stephen Duckett, Honorary Enterprise Professor, School of Population and Global Health, and Department of General Practice and Primary Care, The University of Melbourne

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    A lot of stretching gurus (especially the Instagrammable kind) offer advices like “if you can’t do the splits balanced between two chairs to start with, that’s fine… just practise by doing the splits against a wall first!”

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    Back pain is common. One in thirteen people have it right now and worldwide a staggering 619 million people will have it this year.

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    More pain doesn’t mean a more serious injury

    Most acute back pain episodes are not caused by serious injury or disease.

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    DG fotostock/Shutterstock

    Even very minor back injuries can be brutally painful. This is, in part, because of how we are made. If you think of your spinal cord as a very precious asset (which it is), worthy of great protection (which it is), a bit like the crown jewels, then what would be the best way to keep it safe? Lots of protection and a highly sensitive alarm system.

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    How to reduce your pain sensitivity and learn about pain

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  • Alzheimer’s Causative Factors To Avoid

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    The Best Brains Bar Nun?

    This is Dr. David Snowdon. He’s an epidemiologist, and one of the world’s foremost experts on Alzheimer’s disease. He was also, most famously, the lead researcher of what has become known as “The Nun Study”.

    We recently reviewed his book about this study:

    Aging with Grace: What the Nun Study Teaches Us About Leading Longer, Healthier, and More Meaningful Lives – by Dr. David Snowdon

    …which we definitely encourage you to check out, but we’ll do our best to summarize its key points today!

    Reassurance up-front: no, you don’t have to become a nun

    The Nun Study

    In 1991, a large number (678) of nuns were recruited for what was to be (and until now, remains) the largest study of its kind into the impact of a wide variety of factors on aging, and in particular, Alzheimer’s disease.

    Why it was so important: because the nuns were all from the same Order, had the same occupation (it’s a teaching Order), with very similar lifestyles, schedules, socioeconomic status, general background, access to healthcare, similar diets, same relationship status (celibate), same sex (female), and many other factors also similar, this meant that most of the confounding variables that confound other studies were already controlled-for here.

    Enrollment in the study also required consenting to donating one’s brain for study post-mortem—and of those who have since died, indeed 98% of them have been donated (the other 2%, we presume, may have run into technical administrative issues with the donation process, due to the circumstances of death and/or delays in processing the donation).

    How the study was undertaken

    We don’t have enough space to describe the entire methodology here, but the gist of it is:

    • Genetic testing for relevant genetic factors
    • Data gathered about lives so far, including not just medical records but also autobiographies that the nuns wrote when they took their vows (at ages 19–21)
    • Extensive ongoing personal interviews about habits, life choices, and attitudes
    • Yearly evaluations including memory tests and physical function tests
    • Brain donation upon death

    What they found

    Technically, The Nun Study is still ongoing. Of the original 678 nuns (aged 75–106), three are still alive (based on the latest report, at least).

    However, lots of results have already been gained, including…

    Genes

    A year into the study, in 1992, the “apolipoprotein E” (APOE) gene was established as a likely causative factor in Alzheimer’s disease. This is probably not new to our readers in 2024, but there are interesting things being learned even now, for example:

    The Alzheimer’s Gene That Varies By Race & Sex

    …but watch out! Because also:

    Alzheimer’s Sex Differences May Not Be What They Appear

    Words

    Based on the autobiographies written by the nuns in their youth upon taking their vows, there were two factors that were later correlated with not getting dementia:

    • Longer sentences
    • Positive outlook
    • “Idea density”

    That latter item means the relative linguistic density of ideas and complexity thereof, and the fluency and vivacity with which they were expressed (this was not a wishy-washy assessment; there was a hard-science analysis to determine numbers).

    Want to spruce up yours? You might like to check out:

    Reading, Better: Reading As A Cognitive Exercise

    …for specific, evidence-based ways to tweak your reading to fight cognitive decline.

    Food

    While the dietary habits of the nuns were fairly homogenous, those who favored eating more and cooked greens, beans, and tomatoes, lived longer and with healthier brains.

    See also: Brain Food? The Eyes Have It!

    Other aspects of brain health & mental health

    The study also found that nuns who avoided stroke and depression, were also less likely to get dementia.

    For tending to these, check out:

    Community & Faith

    Obviously, in this matter the nuns were quite a homogenous group, scoring heavily in community and faith. What’s relevant here is the difference between the nuns, and other epidemiological studies in other groups (invariably not scoring so highly).

    Community & faith are considered, separately and together, to be protective factors against dementia.

    Faith may be something that “you have it or you don’t” (we’re a health science newsletter, not a theological publication, but for the interested, philosopher John Stuart Mill’s 1859 essay “On Liberty“ makes a good argument for it not being something one can choose, prompting him to argue for religious tolerance, on the grounds that religious coercion is a futile effort precisely because a person cannot choose to dis/believe something)

    …but community can definitely be chosen, nurtured, and grown. We’ve written about this a bit before:

    You might also like to check out this great book on the topic:

    Purpose: Design A Community And Change Your Life – by Gina Bianchini

    Want more?

    We gave a ground-up primer on avoiding Alzheimer’s and other dementias; check it out:

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    Take care!

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