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With the gradual rise of the material standard of life, people's lives are getting better and better, and there are a variety of dishes in terms of eating, such as hot pot, barbecue, fried skewers, etc., and food can be seen everywhere almost all the time. However, there is also the increasing prevalence of fatty liver disease.
Fatty liver refers to the lesion that causes excessive fat accumulation in liver cells due to various reasons, and is a common liver pathological change. At present, more than a quarter of adults in the world have fatty liver, and the prevalence of fatty liver disease in mainland China is as high as 27%, and the age of onset is gradually getting younger.
How to reduce fatty liver has always been a headache for most patients and doctors. Some people think that walking 10,000 steps a day can wipe out fatty liver. However, is this really the case?
1. Walking more does not eliminate fatty liver!
There is an Australian study in the journal Hepatology of the American Society of Liver Diseases showing that walking more cannot eliminate fatty liver, but patients with fatty liver can reduce the condition of fatty liver if they continue to do reasonable aerobic exercise for more than 180 minutes in a week.
For this conclusion, the Australian Health Service has carried out several experiments.
Relevant researchers divided 140 fatty liver patients into two groups, and exercise experts formulated a plan to guide the first group to change their living habits slightly, maintaining 10-20 minutes of exercise time a day, and letting the second group's living habits change significantly, maintaining 30-40 minutes of exercise time per day.
At the same time, the two groups of fatty liver patients slowly increased the amount of exercise they walked during the study period and maintained regular exercise.
After a long period of research, it has been found that patients with fatty liver who insist on walking and exercising for 30-40 minutes a day become slimmer and the condition of fatty liver develops in a good direction.
This also fully proves that patients with fatty liver can reduce the condition of fatty liver disease if they continue to do reasonable aerobic exercise for more than 180 minutes in a week.
2. Why can walking reduce fatty liver symptoms?
The liver in our body is a very important organ. It directly participates in the metabolism of fats, hormones and other substances, regulates the nutritional balance of the human body, and can also synthesize proteins, fats and fat-soluble vitamins and other substances, and reserve glycogen to regulate the acid-base balance in the human body.
The reason why the human liver becomes fatty liver is because on the one hand, our daily intake of more high-fat diet leads to overnutrition, or excessive alcohol intake, and the liver's utilization and consumption of these fats, glucose, proteins and other substances cannot keep up with the body's intake, resulting in an increase in the body's blood sugar value and more fat in the liver.
On the other hand, our daily exercise is less and the blood sugar value consumed is low, which leads to the backlog of food we ingest in the body, and the decomposed substances cannot be rationally used and consumed, making the liver overnourished and becoming fatty liver.
How to alleviate the pain caused by fatty liver? Exercise is the best way.
Some relevant institutions have studied the effect of exercise on fatty liver patients, and the relevant personnel divided the fatty liver patients into two groups evenly according to male and female gender, weight and other indicators, one group has the limit of exercise completion index, and the other group does not.
Over time, it was found that patients who exercised consistently were more likely to reduce liver fat by more than 30% compared to those who received hospital care.
Adequate exercise can promote the utilization and consumption of nutrients in the body, speed up the metabolism in the body, burn and consume excess body fat, help the liver relieve the pressure caused by fat, and effectively reduce the incidence of hypertension, coronary heart disease, diabetes, etc. caused by fatty liver.
Walking is one of the most relaxing items in exercise, and it can also give the human body a good exercise effect. Walking for a period of time not only allows our brain to fully absorb oxygen, but also soothes neurons in the brain and releases stress.
Moreover, it enhances our ability to move our stomach and intestines, promotes food digestion, absorption and utilization, reduces the pressure on the liver, and also promotes human metabolism, accelerates the decomposition of fat in various parts, so that the liver can discharge waste products and toxins from the body through sweat, so that the body can lose weight and slim down.
This shows that walking can effectively reduce the symptoms of fatty liver and keep the patients with fatty liver relatively good and stable physical condition.
So what kind of walking style can effectively reduce fatty liver symptoms? We can remember these two ways of walking to ensure that the body can easily reduce fatty liver symptoms.
3. Keep these two correct ways of walking in mind to help you lower your fat easily
Walking is an important way for most people to stay healthy, especially most obese patients with fatty liver symptoms, but the right way to walk is the key!
1. Walk briskly
Brisk walking is an aerobic exercise mode suitable for most middle-aged and elderly people. Brisk walking has less wear and tear on the knees, and the intensity is relatively small, so it is suitable for outdoor activities and has a wide range of activities. Patients with fatty liver symptoms, especially middle-aged and elderly people, can adjust their walking speed appropriately according to their physical fitness. Under the aerobic exercise of brisk walking, patients can consume their own fat, make full use of glucose, drive the movement of limbs, promote blood circulation, and make the body reach a state of slight sweating.
When walking briskly, it is also important for the patient to have a good grasp of the time. According to the above research report, we can understand that it is best for patients with fatty liver to continue to do reasonable aerobic exercise for more than 180 minutes during a week, which can reduce the condition of fatty liver in the body. According to the calculation, an average of 30 minutes of brisk walking every day can effectively reduce the symptoms of fatty liver disease.
At the end of the brisk walk, the patient should be careful not to stop immediately and take off his clothes to dissipate heat, which will easily catch a cold and put a burden on the body's immune system. The best way to end is for the patient to slow down from brisk walking to slow walking, so that the heart rate tends to be stable from the original high, so that the body has a stable period of stability, and slowly stabilize the body's indicators.
2. Jog
Jogging is a common aerobic exercise for younger patients. Strictly speaking, jogging has corresponding requirements for technical movements, but for ordinary enthusiasts, there is no absolute running posture, mainly in the process of progressing gradually correcting the wrong posture, combined with their own feelings in the process of jogging, and gradually adapt to their own correct and suitable running posture.
Consistent jogging helps to better exercise cardiopulmonary function and limb muscles, and at the same time reduces the pressure of fatty liver for fatty liver patients, reduces fat, increases muscle, maintains a stable weight, and shapes the body.
During the jogging process, the body leans forward slightly, the legs are slightly raised, and the steps are slightly opened, which is a more reasonable jogging posture. Leaning forward allows the body to have the inertia of running outward, which can reduce the patient's fatigue during the duration of jogging, the slightly raised leg can make the patient effectively pull the leg muscles and reduce fat, and the slightly open step is conducive to the patient's large movement of the whole body. Jogging in this posture can effectively drive the patient to run, stretch the limbs, and play an effective role in exercise.
During the jogging process, you can learn to run properly for a while and take a break. When jogging with leg lifts, patients should adjust their running speed according to their physical fitness to match their breathing rate to keep their body in a slightly sweaty state. When breathing is fast and panting is large, the patient should slow down appropriately, or adjust the jogging to a brisk or slow way to let his breathing slowly tend to stabilize, and the body should be properly relaxed before speeding up and running slowly.
Fourth, summary
Emerson once said, "Health is the first wealth of life." "Each of us should pay attention to our physical fitness, pay attention to our daily healthy eating habits, and keep exercising. Patients with fatty liver should pay more attention to whether their diet is healthy, avoid greasy food, and maintain a good exercise state, jogging and brisk walking are aerobic exercises that are conducive to reducing fatty liver symptoms and adjusting physical fitness.