In modern life, metabolism-related fatty liver disease (MFLD) is becoming a common health problem. This disease, formerly known as non-alcoholic fat hepatitis disease (NAFLD), is now on the rise in MAFLD, with the global prevalence increasing from 25 per cent in 2016 to 32 per cent in 2022, and an exponential increase in Asia and the Pacific. MAFLD is not a minor problem, it not only affects liver function but is also closely related to a wide range of diseases such as obesity, diabetes and cardiovascular diseases, which seriously affect the quality of life and longevity of patients. How do we prevent MAFLD? Understanding the risk factor of MAFLD, the risk factor of MAFLD, is an important factor. Long-term high-calorie diets, such as over-ingestion of food rich in saturated fat, cholesterol, high-value sugar, and lack of physical activity, can easily lead to increased body weight, which in turn increases the risk of MAFLD. The population with metabolic syndromes such as type 2 diabetes, blood resin abnormalities and hypertension is also high in MAFLD. In addition, MAFLD may be induced by intestinal group disorders, alcohol consumption, environmental factors and even genetic factors. Therefore, the prevention of MAFLD through lifestyle changes is of particular importance in relation to post-accomplishment treatment, which is the main way to prevent MAFLD by adjusting its lifestyle. Adapting lifestyle diets and controlling heat
Increased intake of vegetables and vegetables: Every day about 500 grams of vegetables, such as spinach, broccoli, carrots, etc., and 200 – 350 grams of fruit, such as apples, oranges, bananas, etc. Vegetables and fruits are rich in vitamins, minerals and dietary fibres, which help to promote intestinal creeping and reduce fat deposition in the liver.
High-quality proteins: Priority is given to skinny meat, such as chicken, fish, beef, which is relatively low in fat and contains high-quality proteins. Fish is rich in unsaturated fatty acid, which benefits cardiovascular health and is recommended for at least two fish a week. Beans are also a good source of high-quality proteins, such as black beans, red beans, green beans, etc., and can be made of foods such as soy milk and tofu. Eggs and milk are utilised daily, eggs 1-2 per day and milk 300 – 500 ml per day.
Control of carbohydrates: Reduced intake of refined grains, such as rice, white bread, etc., and appropriate increase of coarse grains, such as oats, rough rice, wheat bread, etc. These coarse grains are rich in dietary fibres and are relatively slow to digest, helping to control blood sugar and weight.
Control of fats: Reduces the use of animal fats, such as pig oil, butter, etc., chooses healthy vegetable oils, such as olive oil, seed oil, corn oil, etc., and controls daily intake at 25 – 30 grams. Avoiding the consumption of fried foods, such as fried chickens, fries and so on, which contain large amounts of grease, increases the liver burden.
Controlling food weights and regular meals: 70-80 per meal is sufficient to avoid over-eating. A day’s caloric intake is reasonably distributed in accordance with the principles of “good breakfast, full lunch and low dinner”. Breakfast can select food that is rich in protein, carbohydrates and food fibres, such as eggs, wheat bread, milk, fruit, etc.; lunch can increase the intake of proteins and vegetables as appropriate; and dinner is dominated by fresh and digestible foods such as vegetable salads, evaporated fish, and a small amount of rice.
Increase exercise
Aerobics: At least 150 minutes of aerobics per week at a moderate strength of about 100 – 120 paces per minute, if you go; jogging at a rate that allows normal breathing but a little breathing; swimming at a rate of over 30 minutes each; cycling at a moderate rate, depending on your physical capacity. These aerobics can improve CPR function, promote fat burning, reduce body weight and improve insulin sensitivity.
Power training: Combined force training, such as 2 – 3 per week for 20 – 30 minutes each. The option is to lift weights, starting with light weights, gradually increasing loads; to push over, to do the appropriate number of times according to their capabilities; to sit up and sit down in groups, 10 – 15 per group. Power training increases muscle mass, increases basic metabolism, allows the body to consume more heat during rest, helps maintain healthy weight, and is very useful for the prevention of MAFLD.
Prohibition of alcohol: Both smoking and overdrinking can cause liver damage and cessation of alcohol can reduce MAFLD ‘ s risk of disease. Men drink no more than 25 g a day, equivalent to 750 ml of beer, 250 ml of wine, 38 degrees of white wine 75 ml or 50 ml of high white wine; women do not drink no more than 15 g, equivalent to 450 ml of beer, 150 ml of wine, 38 degrees of white wine 50 ml, of course, from a professional medical point of view, the best way of life is to strictly stop smoking and alcohol.
Regularity: Maintaining adequate sleep, with high-quality sleep of 7 – 8 hours per night, contributes to physical recovery and normal metabolism, and is also important for liver health. Every day, every effort is made to get to bed and get up at the same time and to develop good sleep habits.
Watch your diet.
Selection of fresh food: When buying food, choice of fresh, non-modified food. Vegetables should be coloured and full of leaves, and fruit should be free of softness and mold. Meat is selected with a formal quarantine marker, fresh and fresh. Avoiding the consumption of spoiled, obsolete or contaminated foods and preventing intestine infections of pathogens such as bacteria, viruses and parasites, which affect the intestinal community balance, thus indirectly affecting liver health.
Reasonable use of antibiotics: Avoid unnecessary use of antibiotics, which can disrupt the normal intestinal microbial community balance and increase MAFLD ‘ s risk of disease. It is only used when a doctor has clearly diagnosed a bacterial infection and the use of antibiotics is necessary, and it is used strictly in accordance with medically prescribed doses and procedures. For example, common flu is mostly viral and generally does not require antibiotic treatment.
Regular medical examinations and monitoring
Medical screening: Regular and comprehensive physical examinations, including liver function, blood resin, blood sugar, abdominal ultrasound, contribute to early detection of liver fat degeneratives and timely interventions. For groups with high-risk factors such as obesity, diabetes and high blood resin, it is recommended that medical examinations be conducted semi-annually; the general population should also undergo a medical examination every year.
Pay attention to physical signs: attention is paid to the physical state of the person, such as a lack of appetite and a loss of interest in the previously preferred food; fatigue, even after a break; a state of discomfort in the upper right, which may take the form of pain, swelling or sting; and symptoms such as yellow sting (skin and filamental yellow), which should be examined in time for early detection and treatment of liver diseases.
Long-term high stress conditions may affect the endocrine and immune systems of the body and thus the liver health. Learn to manage stress in an effective way, such as through 15 – 20 minutes of deep-breathing exercise per day, to find a quiet and comfortable place to sit or lie down, to close your eyes, to breathe slowly, to fill the air with abdomen, and then slowly to breathe, to repeat the process; to undertake 2 – 3 meditations per week, to focus on current feelings and to exclude hysteria; to also take yoga courses, to relax through a combination of body and breath; to listen to music, to choose the comfort music that you like, to listen about 30 minutes a day; to travel, to schedule regularly, to relax, to open up the horizon, etc. Maintaining a positive and optimistic mindset helps maintain a healthy balance of health. Prevention MAFLD requires that we start with all aspects of life, develop healthy lifestyles and eating habits, focus on the balance of intestinal strains, conduct periodic medical examinations and maintain a good mindset. Only then can we effectively reduce MAFLD’s risk of disease and protect liver health. Non-alcoholic fat liver disease
