How to Fix Fatty liver Disease? Types, Symptoms, Causes, and Prevention

Did you know? Your liver is the second largest and most essential organ in the body. It performs various life-supporting functions such as converting nutrients into energy, making protein for the body, producing bile that helps in digestion, removing bad bacteria and toxins, etc. But what if your liver is not able to perform all of its regular functions well. Numerous reasons affect liver health and fatty liver is one of them. A fatty liver disease which is also known as hepatic steatosis is caused when extra fat builds up in the liver. A healthy liver usually contains a small amount of fat in it and when the fat increases up to 6% to 10% of its liver weight, it starts becoming a problem.

Many of you don’t face any signs or have no symptoms of fatty liver as your liver does not show any serious problem because of starting stage. However, if you don’t take care of your liver, it can lead to liver damage. And if you’re suffering from the fatty liver then, the good news is you can prevent or even cure fatty liver disease with little lifestyle changes.

What are the types of Fatty liver disease?

There are main two types of fatty liver disease i.e. non-alcoholic fatty liver disease (NAFLD) and alcoholic fatty liver disease (AFLD).

Non-alcoholic fatty liver disease (NAFLD):

This type of fatty liver disease is usually caused when you consume too many calories. After that, your body produces an excess amount of fat from that calorie which does not metabolize efficiently and starts to build up in the liver. If you are an obese or overweight person then there are more chances of getting non-alcoholic fatty liver disease. And a high level of fat build-up in the liver causes serious health problems such as diabetes, high blood pressure, and kidney disease. However, if you’re already suffering from any of these health issues, NAFLD increases your chance of developing serious heart problems. If you detected NAFLD in the early stage, it is possible to manage or even reverse NAFLD from getting worse and reduce the chances of liver failure or liver cancer.

Alcoholic fatty liver disease (AFLD):

This type of fatty liver disease is also called alcoholic steatohepatitis and is usually caused due to a large amount of alcohol consumption. Drinking more alcohol damages liver cells. In the early stage, there are no complications and inflammation. But when the liver is unable to break down the alcohol fat it creates harmful substances which may later promote inflammation and weakens the body’s immune system. Drinking an excessive amount of alcohol may lead to liver failure.

What are the stages of fatty liver disease?

Fatty liver progresses through four stages as:

Simple fatty liver: At this stage, there is a build-up of excess fat in the liver.
Steatohepatitis: In addition to having excess fat, your liver starts to become inflamed or swollen which later damages its tissue
Fibrosis: At this stage, scar tissues are formed where the liver is damaged.
Cirrhosis: At this stage, Extensive scar tissue replaces healthy tissue of the liver as a result of severe damage to the liver. These extensive hard scar tissues slowly slow down the liver’s functioning. It may also lead to blocking all liver functions which later results in liver cancer or liver failure.

How do you know if you are suffering from fatty liver?

Symptoms of a fatty liver include:

Abdominal pain
loss of appetite
Nausea
Yellowish skin and eyes (jaundice).
Swelling in abdomen and legs
Extreme tiredness
Weakness.
Vomiting.
Slight pain in the abdomen.

What are the causes of Fatty liver Disease?

Following are some main causes of fatty liver disease:

Being obese or overweight.
Drinking too much alcohol.
Having Type 2 diabetes.
Rapid weight loss.
Having metabolic syndrome (insulin resistance).
History of having certain infections, like hepatitis C.
Rare genetic conditions.
Having high blood pressure, cholesterol, or triglyceride levels
Malnutrition.
Taking certain prescription medications, such as amiodarone, trexall, diltiazem, Nolvadex, or steroids.

What foods cause fatty liver?

Following are some foods that cause fatty liver and are suggested to avoid when possible.

Fried foods like fries, burgers, fritters are high in fat and calories.
Alcohol (a major cause of fatty liver disease as well as other liver-related diseases)
Sugary foods like candy, cookies, sodas, and also packaged fruit juices.
White bread, rice, and pasta.
Red meat.
Poultry, except for lean white meat
Full-fat cheese and yogurt, except low-fat
Foods made with palm oil.

How can I reduce my fatty liver?

There are several lifestyles and diet changes that will help to reduce or cure your fatty liver.

1. Lose weight:

If you’re consuming excess calories then, this is a reminder to stop doing it. Eating too many calories will make you overweight or obese and that is the main cause of becoming your liver fatty. Losing 6% to 10% of body weight will lower the inflammation and cure some injury of liver cells. Try to go slow as rapid weight loss will make things worse. Track your calories consumption each day to reduce the chances of consuming excess calories. Eat healthy and non-processed food to lose weight. Avoid fried, sugary, and salty processed food. Not just that, you should increase your physical activity to lose weight. If you find any difficulty in losing weight, use herbal fat loss supplements. It will boost the metabolism, stamina and suppress the hunger pangs that give you better and faster results without any withdrawal effects.

2. Choose a healthy diet:

Choose a healthy diet that contains fresh fruits, vegetables, and whole grains. Try to select foods from all types of food groups that are rich in fiber, protein, and have low-fat content. Limit or avoid refined carbohydrates, high sodium, saturated, and trans fats. Drink plenty of water to make your liver work better. You can consume monounsaturated healthy fat in avocado, olive, and nuts form. To maintain your insulin level take omega-3 fatty acids that are easily found in fish, walnuts, flaxseed, fish oil capsules, and leafy vegetables. You can consume supplements for better nutrient absorption. Check below to know the best foods for your liver.

Fruits and vegetables:

berries, apples, dates, figs, squash, melons, sweet potato, oranges, bananas, leafy greens, broccoli, peppers, carrots, cucumbers, eggplant, tomatoes.

Legumes:

beans, peas, pulses, chickpeas, lentils

Healthy fats:

nuts, seeds, tuna and salmon fish, avocados, olives.

Unprocessed whole grains:

whole-wheat bread, brown rice, whole oats, whole-wheat pasta, quinoa.

3. Exercise and be more active:

Exercising and staying active is important whether you have fatty liver or not. Doing at least 30 minutes of exercise will help you to lose weight and stay healthy. Aerobic exercise and some heavy workouts help to reduce inflammation. Strength training or resistance training exercises, like powerlifting also improve fatty liver disease. Doing mid-to high-level aerobic exercise for 30 to 50 minutes on at least 6 days a week and strength training for at least 3 days a week may cure fatty liver disease.

4. Control your diabetes and cholesterol level:

If you’re suffering from high cholesterol levels or diabetes, it’s important to consult your doctor. Take doctor’s recommended medications to maintain your cholesterol level and control your diabetes. To maintain your blood sugar and cholesterol level, you can eat a healthy plant-based diet, do physical exercise. This will helps to maintain healthy cholesterol and blood sugar levels and protect your liver.

5. Protect your liver:

Take liver supplements to protect your liver. Try to avoid those things that will put extra stress on your liver health. For instance, don’t drink alcohol. Always check the instructions on all medications and don’t forget to carefully read the drug salts when purchasing any medicines. You can consult with your doctor before purchasing and using any medicines.

Can fatty liver be cured by using Antioxidants and Supplements?

Yes, your fatty liver can be cured or even reversed using antioxidants and supplements. Liver cells usually get damaged when nutrients don’t break down properly and this can lead to fat buildup. Antioxidants and supplements will help to protect your liver cells from getting damaged and cure your fatty liver. Following are some foods that have antioxidants.

Coffee
Green tea
Fruits, especially berries
Leafy Vegetables.
Raw garlic or garlic powder
Turmeric powder
Vitamin E.
Sunflower seeds
Almonds

You can use herbal extended liver support supplements to detox, correct, cleanse and protect your liver without having any kind of withdrawal effects.

How to prevent fatty liver?

To prevent fatty liver, it’s important to follow a healthy diet and lifestyle.
Here are some common prevention tips that you can follow include:

Limit or quit alcohol consumption
manage your overall body weight
Eat a nutrient-rich diet.
Try to manage your blood sugar, cholesterol, and triglyceride levels
Contact your doctor if you suffer from diabetes.
Do at least 30 minutes of exercise for better health.

FAQs:

1. What are the 3 major signs of a fatty liver?

Ans: Abdominal swelling, enlarged blood vessels, and spleen, jaundice are the three major signs of a fatty liver.

2. Is fatty liver painful?

Ans: No, fatty liver is not that painful, if it is in starting age. It can make you tired. Sometimes, you can feel little pain or fullness in your liver, or all over your belly.

3. What types of vitamins are good for liver repair?

Ans: Vitamin A,B12,D,E and iron are the best types of vitamins that are good for liver repair.

You can take a detovit supplement to get a sufficient amount of vitamins that will help to repair your liver.

4. What is acute fatty liver (AFLP)?

Ans: Acute fatty liver generally happens during pregnancy and that’s why it is also known as acute fatty liver of pregnancy (AFLP). It is a rare case but when there is excess fat builds up in the liver during pregnancy there might be serious pregnancy complications.

March 22, 2021September 22, 2021

Chest Workout – 10 Best Chest Exercises for Super Strength and Huge Pecs

Workout

Exercise your chest means exercising your pectoral muscles. Pectoral muscles or Pecs are the largest muscles responsible for chest shape in men. Pecs are supported by other smaller muscles in the chest. To develop them, you have to do a chest workout that will grow and train your chest muscles. Although there are a lot of exercises you can do on a chest day but here’s the list of best chest exercises that will help you to build muscles faster. You can also swap one or two of these exercises with your current chest routine to see the results. By following these exercises and having muscle gaining supplements you can achieve your desired chest in no time. Without further delay, here’s the list:

Barbell Bench Press

It is a popular exercise among bodybuilders for building muscle mass and strength. The reason to put it over the dumbbell bench press is that It is easier to balance the barbell than pressing the dumbbells. The Muscles that worked in the barbell bench press are the triceps, shoulders, and pecs(pectoral muscles). These are the main muscles that help you to press the bar in a vertical motion. Here’s how to perform this safely and efficiently.

How to do Barbell Bench Press:

Lie down straight on the bench with your feet flat on the ground so that you can see the bar directly over your eyes.
Grab the bar with the hands placed a little bit wider than the shoulder width. Keep your palms forward and don’t bend your wrists to hold the bar. Keep the wrists aligned with the back of your forearms.
Now lift the bar from the holder and hold it straight over your upper chest. It is the starting position.
Now take a deep breath and lower the bar slowly on your upper chest. Lowering it quickly will increase the risk of injury and also you will not get the full benefit of your workout.
When the bar starts to touch your upper chest, take a slight pause and Push the bar upwards in starting position while keeping your hands and wrists straight.
After reaching to starting position take an alight pause again and repeat the process.
While doing this, keep your lower back straight, don’t try to move it. If it’s hurting you can adjust the position of your feet.

Dips for Chest

Chest dips are usually performed on parallel bars. Chest Dips targets Pecs, triceps, and shoulder muscles. Dips help in developing your torso strength. Though it can be challenging for beginners, but is very effective in building muscles. Including Dips in your Chest Workout will help you a lot in building a strong chest. To do it effectively and safely follow these steps:

How to do Chest Dips:

Grab one bar with one hand and raise yourself while keeping your arms above your torso. Put your feet behind you.
Lean your body slightly forward then lower yourself slowly until your shoulders come just below the elbow. You will feel the stretch in your chest.
Once you feel stretched, move upward in starting position. Don’t lock the elbows, instead keep them slightly bent after reaching the starting position.
Squeeze your chest for 1 second, Repeat this motion, and don’t forget to lean your chest forward.
Once you get used to it, you can also increase the weight by wearing a weight belt.

Incline Dumbbell Bench press

It is used to increase chest size and strength. This exercise works out your upper chest and shoulder muscles and is also beneficial in correcting the strength imbalance between both sides of the body. Look at the following steps to perform it correctly.

How to do Incline Dumbbell Bench Press:

Lie on the bench inclined at a 45-degree angle with your feet firmly on the ground. Hold a pair of dumbbells in your hands and put them a little above your chest while keeping your palms forward.
Press the dumbbells upwards to the top.
Now slowly lower the dumbbells back to starting position while maintaining tightness in your chest.
Repeat the steps.

Seated Pec Deck Machine

Pec deck is an effective exercise to strengthen chest muscles. It focuses on pectoralis major and pectoralis minor muscles that normally used by the body to swing and throw something. This exercise also strengthens shoulder blades. Here’s how you should do it:

How to do Seated Pec Deck Machine:

Sit on the platform with your back touch the back pad.
Hold the handles with your arms or place your forearms on the pec deck handles, it depends on the model you are using.
Now push both handles towards each other until they both come in front of your chest.
Then slowly release them back in starting position. Repeat the steps.

Incline Cable Fly

This is the variation of cable chest flye. Incline cable flye target the upper pectoralis muscles. This exercise provides constant tension in the chest muscles. Check out the following steps to do it in the right manner.

How to do Incline Cable Fly:

Lay on the platform inclined at a 45-degree angle.
Grab the handles in each hand.
Now pull your hands slowly towards each other until both handles nearly touch each other.
Hold the position for a second then slowly release your hands back in starting position.
Repeat the process.

Tip: Avoid Handles hitting each other at peak contraction to keep constant tension on targeted muscles.

Close Grip Bench Press

The difference between a normal bench press and a close grip bench press is that in this we place our elbows and hands more closer. This usually targets our chest and triceps. The right way to perform the close grip bench press is :

How to do Close Grip Bench Press:

Load weight on the barbell as per your fitness level.
Lay down straight on the bench with your feet on the ground, hold the bar with a close grip.
Now lift the bar from the rack. You can take assistance if needed. Breathe in and slowly lowers the bar down to your chest while keeping your elbows close to your body.
Breathe out and push the bar upwards using triceps muscles.
Repeat the steps.

PushUps for Chest Workout

Pushups are the most common exercise done by men. Pushups strengthen your chest, arms, and shoulders. You all know that there is no need for any equipment to perform a pushup and you can do it anywhere. Pushups activate 61 percent of your chest muscles. Although it is a very common exercise, most people do it wrong. So, to bring out the full results of pushups keep the following steps in mind before performing a pushup.

How to Perform a Pushup:

Position your palms on the floor slightly wider than your shoulders while keeping your legs straighten and curl your toes upward.
Keep your back straight and aligned with the neck.
Lower your body towards the ground until your chest touches the floor.
Now push yourself up with the help of your arms.
Repeat the process until you achieve your desired reps.

Incline Dumbbell Fly

Specific weights with different angles are the key to a well-rounded chest. An inclined dumbbell fly develops your upper chest that can’t be achieved by a flat bench fly. Incline dumbbell fly is the step further to work out for the upper muscles of the chest. Combining this exercise with other exercises will help you to get the most out of your chest workout.

How To Do Incline Dumbbell Fly:

Grab a dumbbell in each hand and lay down on the 30-45 degree inclined bench with keeping your feet on the ground.
Put your head, back, and shoulder on the back pad of the bench. Position the dumbbells level with your chest with straight arms and slightly bent elbows. This will be the starting position.
Now inhale and Raise the dumbbells over your chest with palms facing each other.
When both dumbbells nearly start to touch, stop for a second and slowly lowers the dumbbell to starting position.
Repeat the steps until you complete your set.

Cable Cross Over

An intense chest workout is incomplete without Cable Cross over. It is performed on a cable pulley machine. It is a great and intense exercise as it stretches the chest muscles from the start.

How to do Cable Cross Over:

Stand in the center of the machine and Grab the pulley handles in each hand with your wrists facing the floor while keeping your arms straight and slightly bent elbow.
Be sure to keep your hands a little below your shoulders. Keep your feet shoulder-width apart.
Slightly bend your torso and with the engaged core, pull down both the handles slowly across the body towards each other until one hand crosses over the other.
Then release the force with controlled movement and bring your hands to starting position.
Repeat the process.

Flat Bench Dumbbell Press:

With a flat bench dumbbell press, you can work more on the pec muscles as this exercise allows a long range of motion than a barbell press. The pecs and triceps are the primary muscles targeted in this exercise. Other than pecs and triceps, this exercise helps in developing strength and muscles in the entire torso.

How to do Flat Bench Dumbbell Press:

Lie on a flat bench with your back straight and dumbbells in each of your hands. Place your feet gently on the floor.
Now hold the dumbbells slightly wider than your shoulders with your palms facing forward. Bend your elbows at 90 degrees with your upper arms parallel to the floor. This is the starting position.
Now push the dumbbells up by straightening your arms in a direction that dumbbells meet each other at the center of your chest.
Hold for a second and then slowly lower the dumbbells back in starting position.
Repeat the process until your set is complete.

Supplements for chest growth:

By following the above-mentioned exercises, you’re surely going to make a huge, pecs popped chest. But you’re forgetting an important thing. Guess What? Nutrition. A Chest workout would never be complete without proper nutrition. Chest muscles aren’t supposed to grow without the raw material required to build muscles. To do that, you’ll need supplements to increase your muscle mass, strength, muscle tone, and fast recovery. The best way to fulfill all these requirements is to consume Deto Restore Kit and Lean Muscle Gainer (LMG Pro) kit. With Deto Restore Kit you can achieve great strength and muscle tone with a high recovery rate while Lean Muscle Gainer (LMG) strengthens cardiac muscles, prevents muscle cramps, and helps in developing muscle mass. Adding them to your diet will truly maximize your growth potential.

FAQ’s

Q.1 Is 100 pushups a day good for the chest?

Ans.1 It depends on what level you’re on. If you’re a beginner then A total of 60 Push Ups in 3 sets is good also. But if you’re spending hours in a gym for a long time or if you’re a professional bodybuilder then maybe 100 pushups will not be enough for you to develop chest muscles. In that case, you’ve to increase the number of reps. However, 100 pushups a day are good for maintaining tightness and strength of chest muscles even for professionals.

Q.2 How often should we do a chest workout?

Ans.2 When you lift heavy weights, your muscle fibers break and need time to repair themselves. So, Resting for two days between the chest training is good for you to perform the exercise again.

Q.3 How many exercises should you include in your chest workout?

Ans.3 A series of 1-4 different chest exercises in a single training session is good. Variations in exercise help in developing all chest muscles. But it has noticed that more than 4 exercises may diminish results. If you’re a beginner, you can start with light weights but do at least 3-4 exercises on the chest day.

Q.4 Where are my pecs located?

Ans.4 Pectoral muscles or pecs connect our chest with the bones of our upper arm and shoulder. Pecs are located on the anterior chest wall. The pectoral region contains four muscles the pectoralis major( a thick fan-shaped muscle responsible for building the bulk of chest muscle), pectoralis minor( located beneath pectoralis major), serratus anterior, and subclavius.