5 tips to do in the morning to really reduce “fatty liver” and improve your health

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Fatty liver is a health problem that almost half of Thais are facing. Symptoms can improve if you follow these 5 simple tips every morning.

Dr. Nantapol Pongrattanaman, a consultant in the Vascular Surgery Department at Phramongkutklao Hospital, or Dr. Top, stated that fatty liver is a health problem that can be found in almost half of Thais. Ranging from mild symptoms to moderate symptoms and dangerous symptoms that can lead to cirrhosis or liver cancer .

5 tips to do in the morning to really reduce “fatty liver” and improve your health

The doctor recommends 5 easy methods that can be done every morning and will greatly reduce the risk of fatty liver disease and improve overall health as follows:

5 tips to do in the morning to really reduce “fatty liver” and improve your health

  1. Go to bed and wake up at the same time every day.

Whether it’s a day to study, work or a holiday. You should go to bed and wake up at the same time every day because it will make your body clock work well. The functioning of various hormones such as energy-burning hormones, hunger hormones, satiety hormones, including insulin will be normal. Which affects the functioning of the liver as well. Therefore, it reduces the risk of fatty liver. It helps adjust blood sugar levels to normal and the energy-burning 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 PM and 11:00 PM and wake up between 5:30 AM and 6:00 AM. This will help your body clock to be normal and your body’s hormones to function normally as well.

  1. After waking up, you should drink water immediately.

You can drink plain water at room temperature (plain water without sugar or other additives) by drinking 1-2 glasses immediately after waking up (before brushing your teeth). In addition to making you feel more refreshed. When we drink water along with the bacteria that were in our mouth before brushing our teeth. It can also help improve the functioning of the digestive system.

Drinking 300-500 ml of water after waking up will help stimulate the body’s functions. It’s like water is fuel for the body. Making the body have a better metabolism. It helps stimulate the functioning of important internal organs especially the liver. So the liver can work better. It also helps replace dehydration for long periods of time while we sleep very well.

3.Boost your metabolism in 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 cup in the morning and drink another 1-2 cups in the afternoon for a total of no more than 3 cups per day. However, if you cannot drink a lot of coffee. Because you are very sensitive to caffeine and experience side effects such as dizziness, heart palpitations, hand tremors, etc. You can avoid drinking hot tea that is not too strong and drink only 1 cup in the morning.

Black coffee and hot tea, whether it is oolong tea, Chinese tea, Thai tea, green tea, etc., are drinks that can be drunk without breaking the IF time. Which 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, and do not contain sugar. They can be drunk during the time when we are still skipping meals.

Black coffee helps nourish the brain, stimulates fat burning, stabilizes blood sugar levels, increases the efficiency of the digestive system, and also stimulates the cell regeneration process, helps slow down aging, and reduces the risk of cancer.

  1. Exercise in the morning on an empty stomach.

Exercising on an empty stomach in the morning will burn twice as much energy as usual. You should focus on weight training or HIIT. Which will help burn fat stored in the liver very well. Because weight training or HIIT helps build bigger muscles. The fat burning system will work better.

In addition, exercising in the morning when our body is exposed to the morning sunlight will increase the benefits to the body. There is research that fat cells in the ทางเข้า ufabet body will decrease in size when we exercise in the morning sunlight. Recommended morning sunlight might be from 6:00-9:00 a.m. or it might be in the evening like from 4:00-6:00 p.m. Which allows us to receive more vitamin D and helps to release the hormone melatonin which will help us fall asleep at night more easily.

5.Gather your meals and eat when you’re hungry.

We don’t have to eat 3 meals a day. We can combine breakfast and lunch. The important thing is not the number of meals, but the quality of each meal we eat. It is recommended to choose a low carb diet or a healthy ketogenic diet. Which means eating food that is low in carbohydrates or starch and sugar. Which will be healthier.

Our liver is responsible for breaking down fructose. Which is found in sweet fruits, white sugar, and processed sugar. Eating a lot of these sugars makes the liver work harder. Over time, a large amount of sugar can cause liver inflammation, and prolonged hepatitis can lead to cirrhosis.

Combined meals or doing IF has a positive effect on the body, including helping to lose weight, reduce inflammation in the body, reduce the risk of diabetes, help to live longer, strengthen the heart, and also stimulate the immune system.

However, if you are a patient with fatty liver disease that is in a dangerous condition, self-treatment may not be effective. You need to get help from a doctor. Therefore, annual health check-ups are important in order to know your symptoms early on, not waiting until your symptoms are severe and making treatment more difficult than before.