How can I reduce my ALT for liver health

Reducing ALT levels for liver health involves dietary and lifestyle changes. Here are expert recommendations:

1. Dietary Adjustments:

   • Increase Cruciferous Vegetables: Foods like broccoli, cauliflower, kale, and Brussels sprouts support liver detoxification through compounds like sulforaphane 1.
   • Limit Alcohol: Reducing alcohol intake can significantly improve liver function tests in a short time 1.
   • Avoid High Fructose Corn Syrup and Sugars: These contribute to liver fat and damage, so eliminating them is crucial for liver health 2.
   • Include Good Fats: Foods rich in healthy fats, such as those with omega-3 fatty acids, can help repair liver damage and reduce inflammation 3.
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       1

       Healing the Liver

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       2

       Heal Your Liver

       00:27:51
       
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       3

       Liver Health Essentials

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       4

       Combatting Metabolic Adaptation

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       Changing Normal Ranges

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2. Supplements:

   • N-Acetyl Cysteine (NAC): This supplement boosts glutathione levels, a key antioxidant for liver health 4.
   • Milk Thistle and Lipoic Acid: These are known to help in liver regeneration and function 5.
   • Glutathione Supplements: Directly taking glutathione can aid in detoxifying and repairing liver tissue 6.

3. Lifestyle Modifications:

   • Regular Exercise: Physical activity improves insulin resistance and reduces liver fat 2.
   • Check for and Reduce Environmental Toxins: Decreasing overall toxic load from food and household products can benefit liver health 6.

4. Monitoring and Testing:

   • Regularly monitor liver enzymes (ALT and AST) to track improvements. Aim for AST levels below 20 to ensure good liver health 7.

Combining these strategies can promote a healthier liver and reduce ALT levels effectively. Always consult with a healthcare provider before starting any new supplement regimen or significant dietary change.

In the episode AVOID THIS Diet To Prevent FATTY LIVER DISEASE! | Mark Hyman, Mark Hyman discusses how fatty liver disease is commonly misunderstood and emphasizes that it is primarily caused by excessive sugar and refined carbohydrates, not dietary fat. Here are the key points from the episode:

1. Causes of Fatty Liver:

   • Fatty liver disease is often linked to high sugar intake, especially fructose and high fructose corn syrup. 1
   • The consumption of refined carbohydrates and sugary foods triggers a process called lipogenesis, where the liver converts sugar into fat. 1

2. Health Implications:

   • Fatty liver disease can lead to inflammation, insulin resistance, prediabetes, and increase the risk of heart attacks. 2
   • The disease is becoming more common, even among children, due to high sugar diets. 3
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       Fatty Liver Explained

       00:21:46
       
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       2

       Healing Fatty Liver

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       3

       Heal Your Liver

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       4

       Fatty Liver Solutions

       00:17:37
       
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       5

       Fatty Liver Insights

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3. Dietary Recommendations:

   • Eliminate high fructose corn syrup and all sugary foods from the diet. 3
   • Reduce or eliminate starchy foods, including processed flours and even high-starch whole grains. 3
   • Focus on consuming good fats like olive oil, avocado, nuts, seeds, and fish oil, which can help repair the liver and reduce inflammation. 2 3

4. Lifestyle and Supplements:

   • Incorporate regular exercise to improve insulin resistance and reduce liver fat. 1
   • Consider liver-supporting supplements like N-Acetyl Cysteine (NAC), lipoic acid, and milk thistle to boost glutathione levels and help detoxify the liver. 3
   • Focus on liver-repairing superfoods like cruciferous vegetables (broccoli, kale, Brussels sprouts), garlic, and onions. 3

5. Holistic Approach:

   • A holistic and personalized treatment plan, such as that offered by functional medicine, can effectively address fatty liver by considering individual factors like toxic load, diet, and lifestyle. 4 5

By addressing these dietary and lifestyle factors, you can greatly reduce the risks associated with fatty liver disease and improve overall liver health.