We receive a blood test with transaminases above the normal range, and the first reaction is often to look for what to change in our diet or at the gym. In the majority of cases related to hepatic steatosis (the famous non-alcoholic “fatty liver”), diet and physical activity are enough to lower the levels within a few weeks.
However, it is essential to target the right levers, as not all diets and efforts are equal.
See also : How to Naturally Expel a Dead Embryo: Methods and Tips to Know
Fast sugars and hepatic lipogenesis: the first lever to activate
When we talk about elevated ALAT transaminases, the common reflex is to eliminate fats. In practice, this is often insufficient. The central mechanism of non-alcoholic steatosis involves hepatic lipogenesis stimulated by simple sugars: sodas, pastries, white bread, refined pasta. These high glycemic index carbohydrates cause repeated insulin spikes, promote insulin resistance, and push the liver to store fat.
Reducing these fast sugars has a more direct effect on liver function than simply cutting fats. We are not talking about eliminating all carbohydrates, but about replacing refined sources with whole grains, legumes, and fiber-rich vegetables. This targeted change acts on the metabolic syndrome as a whole, not just on the liver.
Further reading : How to Easily Reset Your Haier Refrigerator: Steps and Practical Tips
To delve deeper into nutritional management when combining sports and biological monitoring, diabetes monitoring with Santé Boost details the connection between training and dietary adjustments for athletes.
Liver-protective foods: prioritize antioxidants and fibers
Some foods have a documented effect on liver inflammation. Cruciferous vegetables (broccoli, cabbage, cauliflower) contain sulfur compounds that support the liver’s detoxification pathways. Berries, rich in antioxidants, help limit oxidative stress on hepatocytes.
In practical terms, we aim for a dietary framework that looks like this:
- Varied vegetables at every meal, emphasizing cruciferous and leafy greens, which provide fibers and protective compounds for liver function
- Whole fruits (no juice) for their fibers and antioxidants, limiting the sweeter ones like grapes or ripe bananas
- Lean proteins (poultry, fish, legumes) and unsaturated fats (olive oil, nuts, avocado) to replace saturated fats and processed meats
- Elimination or significant reduction of alcohol, which remains the most direct factor of liver aggression, even at so-called “moderate” doses
Alcohol is the first toxin to eliminate, even before reviewing the rest of the diet. Even regular consumption without apparent excess can maintain a chronic elevation of ASAT and ALAT transaminases.
Dietary supplements and medications: two common pitfalls
We rarely think of dietary supplements as a cause of elevated transaminases. However, this is a point that hepatologists are increasingly highlighting. Some herbal teas, plant extracts, or poorly controlled supplements can be hepatotoxic. In case of high levels, reporting any supplements to your doctor is a step that many skip.
On the medication side, some common treatments (repeated doses of paracetamol, statins, anti-inflammatories) can also raise liver enzymes. Do not stop a prescribed treatment without medical advice, but mention it systematically during the assessment.
Exercise and transaminases: what type of effort to protect the liver
Regular physical activity reduces intrahepatic fat, and thus transaminases. Not all types of exercise produce the same effect on steatosis.
Moderate aerobic exercise (brisk walking, cycling, swimming) is the most documented for reducing hepatic steatosis. We are talking about regular sessions, ideally several times a week, at an intensity where you can still hold a conversation. The benefit comes from reducing insulin resistance and mobilizing stored fats in the liver.
Strength training also has its place. Increasing muscle mass improves insulin sensitivity and contributes to better overall metabolic regulation. Combining both approaches (cardio and strength training) seems more effective than either one alone.
One point to keep in mind: very intense training (marathon, intense CrossFit, heavy weightlifting) can cause a transient elevation of transaminases related to muscle damage, not the liver. ASAT, which are also present in muscles, rise after intense effort. If you do a blood test right after intense training, the results will be skewed. It is better to allow a few days of rest before the blood test.
Targeted weight loss and steatosis: what the field shows
Weight loss is the most powerful factor for normalizing transaminases in cases of non-alcoholic hepatic steatosis. Feedback varies on the optimal pace, but one point is agreed upon: a gradual loss is more beneficial than a drastic diet. Too rapid weight loss can paradoxically worsen liver inflammation.
The goal is not to aim for a theoretical “ideal” weight, but to reduce excess visceral and hepatic fat. Even modest weight loss has a measurable impact on liver enzymes, provided it is maintained over time. The combination of an anti-fast sugar diet, regular physical activity, and cessation of alcohol produces visible results as early as the first blood test, usually within a few weeks.
The level of transaminases is just a marker. What matters is the overall health of the liver and metabolism. Making lasting changes to dietary habits and physical activity levels has effects well beyond the numbers on a report, reducing cardiovascular risk and the progression towards more severe liver damage.