fatty liver - any tips?

[SpanishFly]

After having an ultrasound, I was told I have "some fatty deposits" on my liver, but I shouldn't worry too much about it.
However she also said I should start looking longer term, and make some diet changes, and also stick within government alcohol guidelines.
I have had 6 weeks off alcohol, after realising my drinking was OTT, and only had 10 units over the weekend. I aim for this to continue - none at all on week nights, then a few glasses at the weekend. I have started eating sardines every few days, plus trying harder to have 5-a-day, plus added things like walnuts/avocado into snacks.

I will also make more effort to go out for walks, as I have a sedentary lifestyle too.

Any other tips at all?

[FlyingByTheSeatof]

Yes watch the Michael Mosley Fast 800 series on CH4 or ITV I forget which one.
Cut out carbs and sugars as much as you can and the obvious eat less, move more.

[PunkStrumpet]

Green tea.

[sunshinesupermum]

I have the same issue. I don't drink alcohol any more but need to lose weight apparently to help my liver. Who knew?! This is the irst fortnight of cutting down on carbs and sugar and lost a couple of pounds so far. Good luck.

[Coldhandscoldheart]

There’s pretty good evidence that a ten percent (ish) weight loss will help to improve the condition of a fatty liver.
Look at the British liver trust website, it has information on non alcoholic fatty liver disease.

[PaperMonster]

I had this - not a drinker or overweight. I eat low carb now as it’s a sign of insulin resistance. Now it’s fine.

[Jaxhog]

Reduce your alcohol intake or you're at risk of cirrhosis.

I had a similar diagnosis and was advised to limit myself to 4 units a week. I don't drink very often but have had to give up wine.

[SpanishFly]

Thanks everyone.
Isn't it weird how the information is a bit conflicting.
I was told to stay within the government limits. I was defo drinking far too much but have totally knocked that on the head. 4 units a week seems like nothing 😖

[Northernsoullover]

You really need to stop drinking completely. Try 6 months and while you are at it read Alcohol Lied to Me by Craig Beck and you might find that you won't want to drink again.
I can see that you want to keep it in your life but at least try 6 months to give your liver the best shot at recovering.

[Northernsoullover]

I should say that I gave up booze completely for similar reasons. I just couldn't cut down. 4 units would have made me really miserable.

[VanGoghsDog]

Ten units over a weekend is a lot!

[Strangerasher]

Northern, I've just googled that book as I need to cut down too it looks fantastic.

Someone said, they look now at drinkers as trapped. That's how I felt snout smoking. I felt liberated after giving up.
But smoking didn't change how I feel.
I'm going to get that book.

Op, be careful loosing weight, ironically people doing rapid weight loss can also affect the liver!

[SpanishFly]

Yeah I'd hate to stop forever, I love a glass of wine. But it's not as important as it used to be, I've definitely changed how o feel about it. But the thought of eg having an overnight in a hotel with no alcohol is very odd at best.

10 units over a weekend isn't "a lot". It's within the government guidelines (14), which also advises you have a few days a week off - so one bottle of wine over 3 days isn't "a lot".

[henrykissingher]

Your liver health is more important than a glass of wine

[wowfudge]

We don't know how much you were drinking before, but the way you talk it doesn't sound as though you can take it or leave it. The older I get the less appealing it is as even a small amount can make me sleep poorly, feel rubbish the next day, etc.

[chatterbugmegastar]

You're not meant to have the majority of your weekly allowance over the weekend

If you have to drink alcohol, even though your liver is poorly, have 2 small (pub size small) glasses of wine on Saturday and the same on Sunday

One unit of alcohol (10ml or 8g) is the equivalent to:

A single measure of spirits (ABV 37.5%); half a pint of average-strength (4%) lager; two-thirds of a 125ml glass of average-strength (12%) wine; half a 175ml glass of average-strength (12%) wine; a third of a 250ml glass of average-strength (12%) wine.

[pinkbalconyrailing]

I was advised to try 5/2 to lose belly fat as soon as possible, plus to avoid fatty carbs (chips, mashed potatos, fried rice...)
and if course to avoid alkohol.
there are also medications that are hard on the liver (paracetamol) and sometimes iron supplements can be an issue too.

you ideally need to reduce your alkohol more, none on consecutive days.

[Calledyoulastnightfromglasgow]

It’s not just booze. It’s the shite too.

Try to cut the sugar and carbs. So scrambled eggs for breakfast, not cornflakes with skimmed milk. Good protein at lunch - with salad/veg/a little brown rice. Aim for a quarter of plate of protein, a quarter good low glycemic carb and half a plate of greens and veg. Good fats at every meal - olive oil, macadamia nut oil, oily fish, egg, nuts and seeds

If you need sweet stuff have with a meal. Don’t graze all day

[BillieEilish]

Grapefruit juice and artichoke are very good for the liver. OP I drink a fair bit, but gave up for 6 months.

All fine (like you was diagnosed with fatty liver by chance) Many, many people have this. (Most overweight people for example, as a PP said, it's not just alcohol it's fat/crap too)

I eat very well and no meat or caffeine, but I still drink alcohol!

One thing I was told, pure alcohol (spirits, mixed with something 'healthy') are better than wine (if female and over 40)

However, I don't know if this is true. I certainly feel wretched now after wine, whereas a vodka and soda is fine for me, personally.

You'll be fine, I'd have 6 months off the booze though, lots of leafy greens, the liver will heal itself in that time, with a proper rest.

[SpanishFly]

Thanks everyone for the advice.

Yes i drank a lot, for various reasons used it as a crutch then it just became a bad habit.
As I said, I had 6 weeks off then had a few glasses at the weekend, so I've knocked the habit on its head, so the pattern and reasons for it are no longer there.
I will take more time off the booze, and will then reassess if it's something I'd still like to have etc.

I've got high cholesterol, I've been menopausal for a couple of years, and she said that will come down a lot now that I've started HRT, which in turn should also help with the fatty deposits.

My GP said it was extremely common and that it's good it was discovered, as many/most people with it don't find out and keep eating and drinking without realising what damage they're doing. However there was no suggestion of any followup or anything to monitor it from now on. Is that something I should be getting?

Re food, I do eat healthy at my meals, and I've added walnuts and blueberries etc as snacks. I now need to cut out the chocolate in the evenings 😖

[SpanishFly]

@BillieEilish
Would you mind giving me some easy meat-free meal ideas? We have veggie chilli now and again, but don't have many others other than pasta, which I'm trying to avoid now. 💕

[VanGoghsDog]

I do a big tray of roasted veg - squash, courgette, pumpkin, peppers, tomatoes, mushroom, sweet potato, anything really - with some garlic cloves and whole chillis, add harissa spices and a drizzle of oil, roast for however long they need. Then I mix with quinoa and harissa paste.
I have that for lunch usually three times in a week. Quinoa adds protein.
Eat it with dark leafy green salad (Sainsbury's do a mix of rocket, watercress and spinach).
I sometimes have it for dinner the first day, with a roasted chicken breast then lunches two days.
If you want meat you can chop some ham into it, or smoked salmon.
Use whatever spice or herb mix works for you.

Lentils daal also makes a good easy lunch, but one does tend to feel the need to eat some bread with it!

[wowfudge]

Grapefruit contains enzymes which interfere with a number of medicines so worth checking the leaflets that come with any meds you take before drinking it.

[Ginfordinner]

Ten units over a weekend is a lot!

It is one bottle of wine. Drunk over three days it would not be considered a lot for anyone who has no alcohol related health issues.

[VanGoghsDog]

@Ginfordinner

Ten units over a weekend is a lot!

It is one bottle of wine. Drunk over three days it would not be considered a lot for anyone who has no alcohol related health issues.

A weekend is two days. Seems like a lot to me. And we're not talking about someone with no alcohol related health issue, we are talking about someone with them.

[SpanishFly]

The thing is, I was told clearly that I should stick within the government guidelines. That's 14 units spread over 3 or 4 days. I had 10 units over 3 days. I'm not implying anything with that, other than I did what I was told was acceptable.
A few people have said I shouldn't have any alcohol at least for now, so I'll ask my GP again for clarification.

My own feeling is that I'm more than happy to go back to some 0% alternatives for now, and see how I go.