Estimated reading time: 6 minutes
Regular exercise is one of the best habits to get into. You may be aware of how exercise helps your heart and your lungs, but did you know it can actually improve the function of your liver? For people with metabolic dysfunction-associated steatohepatitis (MASH), fat builds up in the liver over time. This fat can cause inflammation and eventually serious liver damage through scarring. New medications to treat MASH are being developed, but the most effective way to manage the condition is through lifestyle changes. The best two? Exercise and diet. Here, PatientsLikeMe will explain how exercise helps the liver and why you should make it a part of your daily routine.
Exercise and Liver Health
Exercise is a powerful tool for improving liver function in people with MASH. Studies have found that people who combine exercise with a calorie-restricted diet for 10 months see meaningful health improvements! This includes weight loss. For people with MASH, losing 5-10% of total body weight can significantly help the liver. People also saw reduced levels of liver fat, lower levels of inflammation, better blood sugar control and improved insulin sensitivity. One study showed that exercise helped redistribute nutrients from the liver to muscle tissue, preventing further liver damage. Researchers also found that exercise alone, even without significant weight loss, helped reduce liver fat and improve overall liver function.
Benefits of Exercise for MASH
Reduces Liver Fat
One of the biggest problems in MASH is the buildup of fat in the liver. Exercise helps the body burn triglycerides, which are a type of fat, and use stored energy more efficiently. This leads to a decrease in liver fat over time.
Improves Insulin Sensitivity
Many people with MASH also have insulin resistance, which makes it harder for their bodies to control blood sugar levels. Exercise helps muscles use insulin more effectively. This reduces the strain on the liver and lowers the risk of further complications.
Decreases Inflammation
Chronic inflammation is a key driver of liver damage in MASH. Exercise has been shown to lower inflammation levels. Exercise can therefore help to slow or even reverse liver disease progression by controlling inflammation levels.
Helps With Cardiovascular Health
People with MASH are at a higher risk of heart disease. Regular exercise improves heart health by reducing blood pressure, lowering cholesterol levels, and strengthening the heart muscle.
Boosts Metabolism and Energy
Exercise increases oxygen uptake (VO2 max), which improves the body's ability to use energy efficiently. Your VO2 max is a measure of the maximum amount of oxygen your body is able to use during exercise. The higher your VO2 max, the more "athletic" or efficient your body. This not only helps with weight but also overall metabolic health.
Exercises That Help the Liver
The good news is that you don’t need to become a marathon runner to see improvements in liver health. Even moderate aerobic activity combined with strength training can help manage MASH. Here is a guide to some simple exercises to get started.
Aerobic (Cardio) Exercise
Aerobic exercise gets your heart pumping and helps burn calories. Studies suggest that 150 minutes of moderate-intensity aerobic exercise per week (about 30 minutes, five days a week) is best for liver health.
Examples of aerobic exercise:
- Brisk walking
- Jogging or running
- Cycling
- Swimming
- Dancing
- Hiking
- Water aerobics
If you are just getting started, walking is a great way to begin. Even a 10-minute walk after eating can help with blood sugar control and the function of your liver.
Strength Training (Resistance Exercise)
Strength training helps build muscle, which you need to improve insulin sensitivity and metabolism. The more muscle mass you have, the more efficiently your body uses glucose and burns fat. This in turn reduces the stress on your liver.
Examples of strength training exercises:
- Bodyweight exercises (push-ups, squats, lunges)
- Resistance band exercises
- Weightlifting
- Yoga or Pilates
High-Intensity Interval Training (HIIT)
HIIT workouts are short bursts of intense exercise followed by periods of rest. Some studies show HIIT can help reduce liver fat and improve fitness in a short amount of time. However, it is still not clear whether these workouts are more effective than traditional training.
For example, a HIIT workout could be:
- 30 seconds of fast-paced jogging, followed by 1 minute of walking, repeated for 20 minutes.
- Biking at a high intensity for 30 seconds, then pedaling slowly for 1 minute, repeated for 15-20 minutes.
Getting Started: How to Make Exercise a Habit
Starting an exercise routine can feel overwhelming. Not everyone is ready to jump into doing HIIT workouts or going to the gym to lift weights. That's okay! Small, consistent steps can lead to big improvements over time. The first step is to start slowly. If you haven’t been active for a while, begin with light activities like walking or stretching. Gradually increase your intensity over time. Second, make sure you find an activity or workout you enjoy. Exercise does not have to be a chore. Dancing, swimming, or even gardening can be great ways to stay active.
Make sure you set realistic goals for yourself. Small, achievable goals, like walking for 10 minutes a day are a good way to make sure you do not burn yourself out or feel like your goals are unachievable. Tracking your progress can also help you see improvements over time. If you have a hard time motivating yourself, try to exercise with a friend or join a group. Having another person there keeps you accountable. Finally, listen to your body and don't push yourself too hard. If you are in pain or feel uncomfortable, take a step back. Make sure you talk to your doctor before jumping into anything too strenuous or making big changes.
MASH can be managed and even improved with some simple lifestyle changes. Exercise is one of the most powerful tools out there for reducing liver fat and overall metabolic health. Staying active can lead to better liver function and lower disease progression. You can take control of your liver health and reduce the risk of complications from MASH. Talk to your doctor or a professional for guidance. The most important step is to start, no matter how small.
Take control of your health with PatientsLikeMe, a revolutionary platform designed to help you manage your wellness journey effectively. With PatientsLikeMe, you can track your own symptoms, treatments, and outcomes, enabling you to make informed decisions and communicate better with your healthcare provider. Click below to join!