Home » Health » Two individuals adopt liver-protective diet habits of eating one food and avoiding three others to extend their lifespans: a centenarian with a healthy liver and a 28-year-old man with fatty liver | Life Matters
Two individuals adopt liver-protective diet habits of eating one food and avoiding three others to extend their lifespans: a centenarian with a healthy liver and a 28-year-old man with fatty liver | Life Matters
Healthy eating habits can help protect the liver and prolong life. A gastroenterology and hepatobiliary doctor shared a case that recently he checked a 100-year-old man and found that his liver was 100% normal, which was healthier than another 28-year-old man with fatty liver . The old man shared his health-preserving eating habits, saying that in addition to eating 1 food regularly, he also quit eating 3 foods. According to the doctor, to prevent fatty liver, there are two types of food that should be avoided in excess.
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100-year-old man has healthier liver than 28-year-old man
Taiwan gastroenterology and hepatobiliary doctor Qian Zhenghong in hisfacebook pageSharing an ultrasound photo of the liver means that the old man went to the hospital for a routine examination a few days ago, and the results showed that his liver was in normal condition, with no signs of fatty liver or fibrosis. Dr. Qian shared another ultrasound photo of a 28-year-old young man, pointing out that the young man suffered from fatty liver. The liver at the bottom of the photo was blackened and unrecognizable because of the fatty liver. In contrast, the ultrasound photos of the old man are clearer, with fine texture of the liver, and he is healthier than the 28-year-old patient.
Dr. Qian shared the liver liver ultrasound photos of a 100-year-old man and a 28-year-old man.
The old man had a routine examination a few days ago, and the results showed that his liver was in normal condition, with no signs of fatty liver or fibrosis.
Ultrasound photo of a 100-year-old man. The photo is clear, the texture of the blood vessels in the liver is fine and distinguishable, and it is very healthy.
Ultrasound photograph of a 28-year-old patient.
Ultrasound photograph of a 28-year-old patient. The young man suffers from fatty liver, and the liver at the bottom of the photo is blackened and unrecognizable due to fatty liver. In contrast, the liver of the elderly is healthier than that of the young.
1 Eating habits to protect the liver and prolong life, often eat 1 food + quit eating 3 things
Why is the liver of a 100-year-old man so healthy? Dr. Qian Zhenghong asked the old man about his eating habits. The old man said that he was not a picky eater. He used to fish for a living when he was young. Due to the hardships of life, he ate fish for three meals. The old man also revealed that in the past, he liked to eat fermented bean curd, pickles, and preserved radish with meals, but after the age of 30, his stomach function deteriorated, so he began to quit these three foods.
The old man pointed out that he currently goes to bed at 7 o’clock every night and gets up at 2 o’clock in the middle of the night, and his life is very regular. Dr. Qian also said that the old man looked like he was in his 80s, and he came alone for the examination. He moved quickly and did not need help from others. He was very healthy.
Maintain Liver Health Be Careful of 5 Fatty Liver-Inducing Foods
If you want your liver to be healthy, in addition to avoiding staying up late, you should also be careful about foods that cause fatty liver. Dr. Qian Zhenghong once wrote that fatty liver refers to the accumulation of fat in the liver, but the reason is eating too much sugary food, not too much fatty food.
Dr. Qian pointed out that if you eat too much of the following foods and consume too many calories, they will also be converted into fat and accumulate in the liver, which will easily form fatty liver:
Foods that are likely to cause fatty liver, in addition to sugary foods, also include starchy foods, examples are as follows:
sweets
Starchy foods:
white rice
bread
Toast
noodle
Improve fatty liver by 2 strokes
Dr. Qian added that not all fatty liver patients have liver deterioration year by year. The study in Singapore found that among these fatty liver patients, 34% had worsened liver fibrosis, 43% had remained unchanged, and 23% had improved liver fibrosis. Moreover, fibrosis improved at the same rate regardless of diabetes. In other words, the rate of deterioration of fatty liver in diabetic patients is faster, but the rate of improvement is not slower.
He pointed out that to improve fatty liver, the most important thing is to adjust diet and exercise to lose weight. At present, there is a lot of evidence that the new generation of diabetes drugs, in addition to lowering blood sugar, can also reduce liver fat and fibrosis at the same time. Therefore, actively controlling blood sugar can help alleviate liver deterioration. Dr. Qian reminded that patients with fatty liver should eat less sweets and starches, while diabetic patients should pay special attention to whether the problem of fatty liver worsens.
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Further reading: More than 1 million people in Hong Kong have fatty liver
According to the information from the Hong Kong Department of Health, non-alcoholic fatty liver (fatty liver for short) refers to a series of liver diseases caused by excessive fat accumulation in liver cells, leading to liver fibrosis, liver cirrhosis, liver failure or liver cancer, etc. The causes of fat accumulation are related to Alcohol consumption or other secondary factors were not associated.
Nonalcoholic Fatty Liver:
A range of liver diseases related to the accumulation of excess fat (more than 5% of the liver’s volume) in liver cells. The cause of fat accumulation is not related to excessive alcohol consumption or other secondary factors such as drugs or inborn errors of metabolism.
The clinical evolution of non-alcoholic fatty liver disease, although still unclear and controversial, has been shown to include the following:
Simple fatty disease (i.e. accumulation of fat) is a milder condition. Inflammation and scarring of the liver that accompanies steatohepatitis. Fibrosis of the liver develops, eventually leading to cirrhosis. Over time, it can lead to liver failure or liver cancer.
The Liver Nursing Center of the Chinese University of Hong Kong carried out a study from 2008 to 2010National Liver Health Survey Studyfound that among 922 citizens, 264 (28.6%) were fatty liver patients, and it was estimated that more than 1 million Hong Kong people have suffered from fatty liver, and more than 40,000 of them have severe liver fibrosis or cirrhosis .
10 types of food can help eliminate fatty liver
Taiwanese nutritionist Cheng Hanyu once shared 10 types of food that can help eliminate fatty liver, including coffee, fruits and nuts, and pointed out their effects:
Coffee: Help reduce liver index, protect liver cell damage, and reduce the risk of fatty liver.
Green vegetables: reduce internal fat and liver fat.
Fruits: In a large-scale study in Korea, 52,280 subjects were studied for 4.2 years. It is concluded that eating more vegetables and fruits is less likely to cause fatty liver, so you can eat fruits in moderation.
Beans: such as soybeans and chickpeas are low in fat, rich in phytochemicals, and contain resistant starch. It helps to lose weight and fat, protect the liver, and reduce the accumulation of fat in the liver.
Fish: Omega-3 fish oil is anti-inflammatory, reduces liver inflammation, reduces liver fat accumulation, increases good cholesterol HDL (high-density lipoprotein) in the body, and reduces triglycerides.
Oatmeal: Whole grain, high-fiber oatmeal reduces the risk of fatty liver and lowers triglycerides.
Nuts: Anti-inflammation and anti-oxidation, reduce the chance of fatty liver. Studies have found that walnuts are useful, remember to eat 3 to 4 walnuts a day, and then eat them every day.
Turmeric: It may help protect the liver and help reduce liver index.
Olive oil: more unsaturated fatty acids, less saturated fatty acids, reduce body fat.
Garlic: Studies have found that eating more garlic is related to reducing fatty liver.
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6 ways to prevent fatty liver
According to the Hong Kong Department of Health, to maintain liver health and reduce the risk of fatty liver, you can pay attention to the following 6 points:
1. Maintain a moderate weight and waist circumference.
The BMI for Hong Kong Chinese adults should be between 18.5 and 22.9 kg/m2. Regardless of BMI, the waist circumference of men should be kept under 90 cm (about 36 inches), while that of women should be kept under 80 cm (about 32 inches).
For overweight and obese people, reducing body weight can help reduce fat accumulation in the liver. A systematic review also found that reducing body weight by 4% to 14% can reduce liver fat.
2. Maintain a balanced diet.
Consume at least 5 servings of fruits and vegetables rich in antioxidants and a moderate amount of fish rich in omega 3 fatty acids every day. Avoid eating high-fat, high-sugar and high-salt foods. Studies have also found that a diet high in sucrose or fructose is associated with non-alcoholic fatty liver disease. Therefore, avoid soda and other sugar-sweetened beverages that contain large amounts of sucrose or fructose.
3. Do more physical activity.
Regular physical activity can reduce metabolic risk and reduce liver fat, thereby reducing the risk of non-alcoholic fatty liver disease, and can also help slow down the condition of people with non-alcoholic fatty liver disease.
Should engage in at least 150 minutes of moderate-intensity physical activity (such as brisk walking, slow swimming or leisurely cycling) or 75 minutes of vigorous-intensity physical activity (such as jogging, fast swimming or vigorous cycling) or equivalent quantity.
Children and adolescents should accumulate at least 60 minutes of moderate-to-vigorous physical activity daily.
4. Avoid alcohol.
As the most important organ for breaking down alcohol, the liver is particularly susceptible to the effects of alcohol metabolism. By definition, patients with nonalcoholic fatty liver disease do not have significant drinking habits. Excessive drinking can lead to an enlarged liver, and more than 90% of people who drink heavily suffer from alcoholic fatty liver disease.
5. Do not smoke.
Smoking accelerates the development of nonalcoholic fatty liver disease, partly because smoking affects insulin resistance. Smoking, along with overweight and obesity, can have a synergistic effect on the development of NAFLD.
It is recommended that healthy adults should generally maintain systolic blood pressure below 120 mmHg and diastolic blood pressure below 80 mmHg. A healthy adult’s fasting blood sugar is lower than 5.6 mmol per liter, and the total cholesterol level in the blood is lower than 5.2 mmol per liter.
