Doctor Shares Three Daily Habits to Reverse Fatty Liver

Many individuals overlook the vital role of the liver until health issues arise. This organ is essential for digestion, detoxification, and overall health. In Ayurvedic medicine, the liver is particularly significant as it connects to the Rakta vaha srotas, a pathway associated with blood and bile flow. Disruptions in this system can lead to widespread effects on various organs, including the heart and lungs.

According to Dr. Somit Kumar, M.D (Ayu), PhD, and Chief Scientific Officer at the AVP Research Foundation, making small, consistent changes in daily habits can significantly enhance liver health. He advocates for specific food and lifestyle choices that promote a healthy and effective liver.

Understanding Ayurveda and Liver Health

In Ayurvedic philosophy, liver health is linked to the Pitta dosha, an energy type that regulates heat and digestion. An imbalance—often caused by excessive alcohol consumption or a diet high in salty or sour foods—can strain the liver, leading to inflammation and cellular damage. Ayurveda also emphasizes the concept of Agni, or digestive fire, which transforms food into essential nourishment. The liver houses five subtle fires, termed Bhuta agnis, each responsible for detoxifying and renewing the body.

Maintaining liver function does not require trendy diets or elaborate treatments. Instead, Ayurveda recommends establishing consistent meal times, avoiding incompatible food combinations (known as Viruddha Ahara), and incorporating a variety of flavors in one’s diet. Adequate hydration, including herbal teas that help eliminate toxins, is also crucial.

When it comes to food, opt for easily digestible grains such as rice, oats, and barley. Lentils and green gram are preferable to heavier beans like kidney beans. Fruits like apples, figs, papayas, and pomegranates are beneficial for liver support, while citrus fruits and mangoes should be consumed in moderation. On the vegetable side, carrots and beets are excellent choices, although consumption of cabbage and chili should be limited. In terms of dairy, ghee and buttermilk are recommended, while curd and paneer should be consumed sparingly.

The Role of Herbs and Lifestyle Changes

Herbs and spices play a pivotal role in Ayurvedic practices. Turmeric, known for its active compound curcumin, is recognized for its anti-inflammatory properties. Other beneficial herbs include garlic, ginger, cumin, and fennel, all of which aid digestion and reduce liver stress.

Certain herbs are particularly valued for their protective qualities. Guduchi is often utilized to enhance immunity and detoxification, while Bhumi Amla is believed to rejuvenate liver cells. Additionally, licorice is noted for its anti-inflammatory effects and its support of the gut-liver connection. Other lesser-known but effective herbs include Andrographis, Katuki, and Swertia, which are well-regarded in Ayurvedic communities.

Beyond dietary adjustments, lifestyle factors are equally important for liver health. Regular physical activity, whether through walking, yoga, or stretching, contributes to overall well-being. Managing stress through mindfulness and meditation is essential, as stress can have detrimental effects on liver function. Adequate sleep is vital for liver repair, with the organ performing much of its restorative work during deep sleep cycles.

Ultimately, Ayurvedic principles emphasize a holistic approach to health. Rather than seeking quick fixes, individuals are encouraged to live in harmony with their bodies, prioritize nutritious eating, engage in regular movement, manage stress effectively, and ensure sufficient rest. By caring for the liver, individuals can support their overall health and longevity.