Fatty liver is a health problem that almost half of Thai people in the country are facing. You can improve your symptoms if you follow these 5 simple tips every morning.
Dr. Nantaphon Phongrattanaman, Advisor Department of Vascular Surgery Phramongkutklao Hospital or Dr. Top states that fatty liver is a health problem that can be found in almost half of Thai people in the country. From minor symptoms to moderate symptoms and dangerous symptoms that can lead to cirrhosis or liver cancer ยูฟ่าเบท
The doctor suggests 5 simple methods that you can do every morning. And will help greatly reduce the risk of fatty liver disease. and overall health has improved as well, as follows
5 tips to do in the morning to really reduce “fatty liver” and improve your health.
- Go to bed and wake up at the same time every day.
Whether it’s a school day, a work day, or a holiday, you should go to bed and wake up at the same time every day. Because it will make your life clock good. The functioning of various hormones such as energy metabolism hormones, hunger hormones, satiety hormones, and insulin functioning will be normal. which affects liver function as well Therefore reducing the risk of having a fatty liver. Helps adjust blood sugar levels to normal. And the energy metabolism system in the body will work on time. and work better
The recommended time to go to bed and wake up is to go to bed between 10:00 p.m. and 11:00 p.m. and wake up between 5:30 a.m. to 6:00 a.m. to help keep your body clock normal. and various work Hormones in the body are normal as well.
- After waking up, you should drink water immediately.
You can drink water at room temperature. (Water without added sugar or anything else) by drinking 1-2 glasses immediately after waking up. (Before brushing your teeth) In addition to helping you feel more refreshed. When we drink water, it carries bacteria that was in our mouths when we hadn’t brushed our teeth. Can help improve the functioning of the digestive system as well.
Drinking 300-500 ml of water after waking up will stimulate the body’s functioning. It’s like water entering the body as fuel. Makes the body have a better metabolism. Helps stimulate the functioning of important internal organ systems. Especially in the liver Make the liver work better It also helps replace the lack of water for long periods of time while we sleep very well.
- Accelerate the body’s metabolism from the morning By drinking black coffee or hot tea.
Black coffee and hot tea can help speed up the burning of fat in the body. You can drink 1 glass in the morning. And drink another 1-2 cups in the afternoon, for a total of no more than 3 cups per day. But if anyone is unable to drink a lot of coffee because they are very sensitive to caffeine. If you drink it and experience adverse symptoms such as dizziness, heart palpitations, trembling hands, etc., you may avoid drinking hot tea that is not too strong. And you can drink only 1 glass in the morning.
Black coffee and hot tea, whether it be Oolong tea, Chinese tea, Thai tea, green tea, etc., are beverages that can be drunk. Without taking us away from the time to do IF, where some people may skip breakfast and eat only lunch and dinner. Since black coffee and hot tea do not provide energy to the body, do not contain milk, do not contain sugar, they can be drunk during times when meals are still skipped.
Black coffee nourishes the brain Stimulate fat burning Stabilize blood sugar levels Increase the efficiency of the digestive system. It also stimulates the regeneration process of cells, helps delay aging and reduces the risk of cancer.
- Exercise in the morning on an empty stomach.
Exercise on an empty stomach in the morning It will help burn 2 times more energy than normal in the body. You should focus on weight training or HIIT exercises, which will help burn the fat that accumulates in the liver very well. Because weight training or HIIT exercises will help build bigger muscles. The fat burning system will work better.
In addition, exercising in the morning when our bodies are exposed to the morning sunlight. It will add even more benefits to the body. Research has shown that fat cells in the body decrease in size when we exercise in the morning sunlight. Recommended morning sunlight may be between 6:00-9:00 a.m. or it may be in the evening, such as 4:00-6:00 p.m., which allows us to receive more vitamin D. And helps secrete the hormone melatonin that helps us fall asleep at night more easily.
- Gather meals and eat when hungry.
We don’t need to eat 3 complete meals every day. We can eat breakfast together with lunch. The important thing is not the number of meals. But what is important is the quality of each meal we eat. It is recommended to choose a low carb diet or healthy ketogenic diet, which is eating food by choosing to eat carbohydrates. or low in flour and sugar It will be better for your health.
Our liver is responsible for breaking down fructose. in sweet fruit white sugar Various refined sugars Eating a lot of these sugars It will make the liver work harder. Over time, large amounts of sugar can cause liver inflammation. and hepatitis for a long time May cause liver cirrhosis.
Gathering meals or doing IF has a positive effect on the body. Both helping to lose weight Reduce inflammation in the body Reduces the risk of diabetes , helps to live longer, strengthens the heart, and also stimulates the immune system.
However, if a patient with fatty liver disease is in danger Self-treatment may not be effective. Must get help from a doctor Therefore, an annual health check is important. In order to know your symptoms early on. Do not wait until symptoms become severe and make treatment more difficult than before.