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Message Holistic Guide to ManagingFatty Liver DiseaseComprehensive natural approach to NAFLD treatmentEvidence-based lifestyle modificationsby eMedicard C/O Huda Guides Ltd

Table of ContentsUnderstanding Fatty LiverGlobal Prevalence Risk Factors & Causes Common SymptomsDebunking Myths Dietary RecommendationsLifestyle Modifications 12 Recipes eMedicard Approach

Understanding NAFLDDefinition ProgressionPublic Health ImpactBecoming one of the most common liver diseases worldwide and amajor public health concern with rising prevalence.Non-Alcoholic Fatty LiverDisease (NAFLD) is definedas the presence of g5%hepatic steatosis withoutevidence of hepatocellularinjury.When accompanied byinflammation and liver celldamage, it progresses to Non-Alcoholic Steatohepatitis(NASH).

Global Prevalence ofNAFLD25% 30%UK Urban AreasHigher prevalence among urbanpopulations and certain ethnicminoritiesGlobal Population32%India Urban RateUrban populations show significantlyhigher rates than rural areas (10%)Approximately one-quarter of theworld's population is affected by NAFLDThe UK has an estimated 12 million people affected by NAFLD, while India has seen a significant rise in cases over the past two decades. The condition disproportionately affects urban populations across all regions studied.

Risk Factors & CausesMetabolic FactorsOther FactorsDietary FactorsGenetic PredispositionObesity (BMI > 30)Insulin resistance and Type 2 diabetesMetabolic syndromeDyslipidemiaSedentary lifestyleRapid weight lossCertain medicationsGut microbiome imbalanceHigh-calorie diet Excessivecarbohydrates and sugarHigh fructose intake Transfats and processed foodsFamily history of NAFLDSpecific genetic variants(PNPLA3, TM6SF2)

Common SymptomsEarly SignsFatigueRight-side abdominal discomfortOften no symptoms presentNASH StagePersistent fatigueAbdominal pain increasesWeight lossAdvanced StageJaundiceAbdominal swellingSevere fatigue

Debunking Myths: Unusual SymptomsAttributed to Fatty Liver1. Chest PainMyth: Fatty liver disease causes chest pain.Fact: Chest pain is not a recognized symptom of fatty liverGynecomastia (Male Breast Enlargement)Myth: Fatty liver directly leads to gynecomastia.Fact: Gynecomastia can result from hormonal imbalances due to liver cirrhosis, a more advanced liver condition. Simple Fatty liver directly leads to gynecomastia.Vitamin A DeficiencyMyth: Fatty liver leads to vitamin A deficiency.Fact: While severe liver disease can affect vitamin A storage, simple fatty liver does not usually cause a deficiency.

Dietary Interventions for NAFLD ReversalMediterranean DietHigh in olive oil, nuts, fruits, vegetables,and whole grains; low in red meat andprocessed foods. Associated with significant reduction in liver fat through anti-inflammatory properties.Low-Carbohydrate DietReduction in simple carbohydrates andsugars with emphasis on complexcarbohydrates and limited fructose intake. Helps reduce insulin resistance and hepatic fat accumulation.Intermittent FastingTime-restricted eating protocols that helpreduce insulin resistance, promoteautophagy and cellular repair. Supports metabolic flexibility and fat metabolism.

The Mediterranean Diet ApproachFood GroupOlive OilVegetablesFatty FishNuts/SeedsBenefitsReduces inflammationAntioxidant protectionOmega-3 fatty acidsHealthy fatsDaily Intake3 tbsp4-5 servings2-3 servings weekly1 handful

Specific Dietary RecommendationsVegetables Fruits Whole Grains Lean Proteins Healthy FatsFoods to include: Green leafy vegetables, cruciferousvegetables, berries, citrus fruits, nuts, seeds, fatty fish(omega-3 rich), whole grains, lean proteins, andbeneficial herbs and spices like turmeric, garlic, andginger.Foods to limit or avoid: Sugary beverages and juices,refined carbohydrates, processed foods, trans fats,alcohol, high-fructose corn syrup, and excessive red meat consumption.

Key Foods for Liver HealthCoffee2 cups daily recommendedHealing HerbsTurmeric, dandelionOlive Oil3 tablespoons per dayOmega-3 FoodsSalmon, flaxseeds, walnuts

Lifestyle ModificationsAvoid ToxinsNo alcohol consumptionLimit medication burden on liverSleep Quality7-8 hours nightlyReduces inflammation markersRegular Exercise30 min moderate activity, 5 days/weekReduces liver fat by up to 40%Weight Management5-10% weight loss improves liver healthGradual reduction most effective

12 Wholesome Recipes

1. Daal palak (Lentil & Spinach stew)- Fiber, antioxidants, andanti-inflammatory richNameDal (Lentil)Palak (Spinach)GarlicGingerTomatoCumin seedsTurmeric powderOlive oilQuantity1 cup (250 gm)2 cups (500 gm)2 cloves1 small piece1 medium1 tsp1 tsp2 tspInstructions:Sauté onion & garlic.Add cumin & turmeric.Add lentils & broth; simmer until tender.Stir in spinach; cook until wilted.Energy 3 265 kcal, GI- 25-35 (low)Ingredients

2. Gentle, nourishing & easy to digestMoong dal khichdi (Savoury lentil porridge)- Name Dal (Lentil) Rice (Basmati)GarlicQuantity½ cup1/4th cup2 clovesGinger Onion Cumin seedsTurmeric powderOlive oil1 inch piece1 medium 1 tsp ½ tsp 2 tspInstructions:Sauté spices in ghee. Add dal, rice &water. Cook until soft. Gentle on digestion& grounding for Vata.Energy 3 265 kcal, GI- 50 (Moderate)Ingredients

3. Ghia nariyal dhoodh subji (Bottle gourd coconut stew)-Cooling & liver friendlyNameGhia (Bottle gourd)Coconut milkGarlicGingerCumin seedsMint leavesOlive oilQuantity 1 cup (250 gm) ½ cup 2 cloves 1 small piece 1tsp powderGarnish 2 tspInstructions:Cook gourd with spices in water. Add coconutmilk at end. Cool, soothing, & anti-inflammatory for Pitta.Energy 3 205 kcal, GI- 30-35 (low)Ingredients

4. Bajra aur sabji shorba (Millet & vegetable soup)-Reduces insulin-resistanceNameBajra (Millet)Carrot, beans, zucchini mixGingerBlack pepperTurmericOlive oilQuantity½ cup1 cup1 smallA pinch½ tsp2 tspInstructions:Cook millet with veggies & spices untilsoft. Light, warming & supports Kaphametabolism.Energy 3 205 kcal, GI- 30-45 (low)Ingredients

support fatty liver reversal5. Chole aur quiona Tabbouleh (Chickpea and Quiona Tabbouleh)- IngredientsNameQuionaChickpeaMint and coriander leavesCucumberTomatoLemon juiceOlive oilQuantity½ cup½ cupGarnish½ cup1/4th cup1 tsp2 tspInstructions:Mix all ingredients. Toss withdressing. High-fiber, plant-based,and liver-friendly.Energy 3 325 kcal, GI- 40-45 (low)

6.Repairs liver cell inflammationGrilled chicken and broccoli with quinoa Name Chicken breast (boneless)Olive oilBroccoliCooked quinoaLemon juiceCoriander leavesQuantity13 tsp1 cup½ cup1 tspGarnishInstructions:Grill chicken with olive oil & spices.Steam broccoli. Serve chicken overquinoa with a squeeze of lemon.Energy 3 450 kcal, GI- 40-45 (low)Ingredients

7.Minimizes insulin spikesBaked cod with roasted vegetables NameCod filletZucchini, capsicum, onion mixOlive oilOregano (Unsalted)Black pepperQuantity11 cup2 tsp1 pinch1 pinchInstructions:Place fish & veggies on a tray. Drizzlewith olive oil & herbs. Bake at 375°F(190°C) for 20325 mins.Energy 3 305 kcal, GI- 20-30 (low)

8.Fatty liver healingIngredientsHaldi adrak (Turmeric ginger) detox drink NameTurmeric powderGrated gingerWarm waterBlack pepperLemon juiceQuantity½ tsp½ tsp1 cupA pinch1/4th tspInstructions:Mix all ingredients in warm water.Drink in the morning to reduceinflammation.Energy 3 10 kcal, GI- 15-20 (low)

9.Supports fatty liver recoveryIngredientsChakundar Seb (Beetroot apple) booster NameBeetrootAppleFlaxseeds (Roasted)WaterQuantity½½½ tsp1 cup (250 ml)Instructions:Blend all together. Strain if needed.Rich in antioxidants & fiber.Energy 3 35 kcal, GI- 30-35 (low)

10. liver functioning IngredientsImprovesRoasted pumpkin seeds (Snack) NamePumpkin seeds (roasted)Olive oilQuantity1 tbsp1 tspInstructions:Toss seeds with oil & salt. Roast at 325°F(165°C) for 10312 mins.Energy 3 50-60 kcal, GI- 0

11.improves fat metabolism & digestionIngredientsGreek yogurt with berries and flaxseeds NameGreek yogurtFlaxseedsBerries Quantity½ cup1 tbspHandfulInstructions:Mix the Greek yogurt withflaxseeds and top with berries.Energy 3 100 kcal, GI- 30-40

12.Aids liver regenerationIngredientsZucchini panner (Cottage cheese) curry Name PannerZucchiniOnionTomatoOlive oilGarlicGingerCuminturmeric powerQuantity100 gm2 medium sized1 medium1 medium2 tsp2 cloves1 small1/4th tspInstructions:· Prepare zucchini curry & add the paneercubes into the pan and mix gently so thatthe paneer is coated with the curry sauce. ·Add a little water (about ½ cup) to adjustthe consistency of the curry.Energy 3 395 kcal, GI- 15 (Low)

The eMediCard Approach:Comprehensive,Personalized and HolisticLifestyle & Practical SupportPantry planning and food label reading guidance.Language support. Review meetings.Holistic Wellness IntegrationYoga for health sessions. 24/7 access to healthguides.Expert - Led Clinical & Nutrition Support24/7 Access to dedicated clinicians and dieticians.One-on-One WhatsApp support group.Weekly customized meal plans.Guided support to reduce or eliminate dependency on medications.