Can eggs help reverse fatty liver? Expert shares 4 liver care habits to reverse fatty liver

Poor liver function often leads to easy fatigue. If fatty liver disease is not properly managed, it can progress to cirrhosis and even liver cancer. Experts propose 4 daily suggestions for liver care. One doctor shared a personal experience: by switching his staple food from rice to another food, he not only successfully reversed fatty liver but also lost a significant 20 kg in 2 years, restoring his health to a much better state.

The liver is often called the "silent organ" because problems are hard to detect. Regular liver care is crucial. Japanese media Kaigo Post Seven invited various experts to share liver care tips, including:

1. Replace Staple Food with 2 Eggs

The first step to improving liver function is diet, but it doesn't necessarily require strict control, quitting alcohol, or intense exercise. Dr. Kawanishi Teruaki, director of Sapporo Liver Clinic, once had fatty liver himself. Since he started replacing rice as his staple with 2 eggs, not only did his liver function indicators improve, but he also lost 20 kg in 2 years. Apart from the diet change, his other lifestyle habits remained the same, with his only exercise being walking the dog.

He points out that eggs are rich in a balanced profile of high-quality protein and vitamins, offering "the complete nutritional value of a whole chicken." Any cooking method works—boiled, omelet, or pudding.

Kawanishi notes that protein drinks, nutritional supplements, vitamins, and minerals often contain additives. The liver needs to detoxify, so eating eggs has more "medicinal" effect than taking supplements.

Other dietary suggestions:

• Men: Limit alcohol to no more than 2 drinks/day or 20g pure alcohol; women should drink less and have 2 alcohol-free days per week.
• Prioritize quality protein (meat, fish, soy, dairy, eggs); reduce carbohydrates, sweets, and fried foods.
• Obtain metabolism-required vitamins and minerals from green/yellow vegetables, seaweed, and mushrooms.
• Actively consume shellfish like clams and mussels, effective for alleviating hangovers and improving liver function.

2. Light Fasting the Day After Heavy Drinking

Acupuncturist Takabayashi Takamitsu recommends light fasting the day after overindulgence, such as skipping breakfast to extend the fasting period, allowing the liver more rest. Research shows 12-16 hours of fasting lets internal organs rest and improves function. Modern people often eat 3 meals daily, with diets high in carbs and fat but lacking protein, vitamins, and minerals, leading to a state of "malnutrition despite high calorie intake," overburdening the liver with breaking down fats and additives.

3. Weekly Sitz Bath to Improve Circulation

Acupuncturist Takabayashi explains the liver is a "high-temperature organ." The heart is ~40°C, while the liver is warmer at ~41°C. Protecting the liver from cold is crucial. One effective method is a sitz bath (hip bath).

Immerse the body below the solar plexus (where the liver is) in 38-40°C warm water for 5 minutes, then get out and rest for 5 minutes. Repeat 3 times. The warmth and sweating promote blood circulation, improving liver function. A sitz bath warms the body effectively while maintaining good blood flow to the liver due to smaller water contact area.

Drinking warm water/fluids, using hot water bottles, or heating pads also help. Be mindful of cooling down with cold foods or AC in summer; focus on warmth and circulation.

4. Massage to Warm the Liver

Massage and acupressure can easily warm the liver anywhere, anytime.

• "Ninja-Style" Acupressure to Warm the Liver (Daily, best before bed)
  • Step 1: Press Laogong (PC8) in the palm center and Yangchi (TE4) on the back of the wrist simultaneously: Clasp palms, right hand slightly lower, press right Laogong with the bone at the base of the left palm, while pressing right Yangchi with left fingers.
  • Step 2: Press Taichong (LV3) on the foot: Place left foot on right foot, use left big toe to press right Taichong (between 1st and 2nd toe bones).
  • Step 3: Press Ququan (LV8) inside both knees: Bring knees together, apply pressure to thighs to stimulate points inside both knees.
• Liver Massage (Every other day, be gentle)
  • Step 1: Place right palm on right ribcage, gently massage for 20 seconds.
  • Step 2: Gently stroke the liver area to warm it. With fingers together, use index to pinky to massage in circles for 30 seconds (any direction).
  • Step 3: Increase blood flow via "liver pump": Interlace fingers, press the lower right rib area, then massage like a pump for 10 seconds with enough pressure to slightly move the ribs.

Kawanishi reminds that even when tired, the liver doesn't complain, silently protecting the body 24/7. If liver fatigue can be improved through diet and habits, it's still in an early stage. With a little extra care, you can make your liver more comfortable.

6 Common Symptoms of Fatty Liver: Pain Here is a Warning Sign

Fatty liver affects over 1 million people in Hong Kong. It's categorized as "Alcoholic" or "Non-Alcoholic Fatty Liver Disease (NAFLD)." According to the Department of Health, fatty liver is the accumulation of excess fat in liver cells, closely linked to obesity, insulin resistance, diabetes, high blood lipids, and high blood pressure.

NAFLD refers to a spectrum of liver conditions with excess fat (>5% of liver volume), not due to excessive alcohol or other secondary causes. Common symptoms include:

1. Loss of appetite
2. Nausea
3. Vomiting
4. Discomfort in the upper right abdomen
5. Fatigue
6. Liver enlargement (in severe cases)

Without timely improvement, fatty liver can progress to cirrhosis or liver cancer. Accurate diagnosis requires imaging (ultrasound, CT, MRI) or liver biopsy.

6 Tips to Prevent Fatty Liver: How Much Fruit/Veggies to Eat?

The Centre for Health Protection offers 6 tips to reduce risk or manage the condition:

1. Maintain a healthy weight and waist circumference: BMI 18.5–22.9. Waist <90cm (~36 in) for men, <80cm (~32 in) for women.
2. Balanced diet: Moderate grains (especially whole grains), lean meat, skim/low-fat dairy, and at least 5 servings of fruits/vegetables daily. Avoid high-sugar, high-fat, high-cholesterol foods. Limit salt to <5g/day (~1 level teaspoon).
3. Regular exercise: Maintain a healthy weight and improve insulin sensitivity. Adults: ≥150 mins moderate-intensity aerobic activity weekly.
4. Avoid alcohol: Healthy men ≤2 standard drinks/day; non-pregnant women ≤1 standard drink/day.
5. Don't smoke.
6. Maintain healthy blood sugar, lipid, and blood pressure levels.