Change is good, but in life with MASH, it’s important to start small

You may or may not have guessed it, but I’m not perfect.

Like many people, I sometimes cling to old ways when I should be embracing new ones. Humans are works in progress, and I am no different.

In the past few years, I’ve made major changes, mostly because of my health. When you’ve been at death’s door a few times, you become very happy when nobody answers. It means there is still life ahead. You do not have to give up on everything because of your health.

But if you want to make big changes, it helps to start small.

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When I was diagnosed with metabolic dysfunction-associated steatohepatitis (MASH), I thought nothing short of sweeping change would help. As someone who used to eat a lot of meat and loved it, I was encouraged to learn that plant-forward eating may support liver health. But before committing to any diet, it is important to know what you like, what you can tolerate, and what you are willing to keep doing.

I did the opposite. I rushed into what I thought would help and overwhelmed myself.

Diet is an important part of liver care, but when I raced into changing mine, my body rebelled. When I cut sugar out of many meals, I felt weak, exhausted, and headache-prone. That does not mean sugar was the hero. Most of us still consume too much of it. But it taught me that punishing changes are not always the best path to lasting ones.

I learned the same lesson when I was younger and often battling my weight. I tried fad diets that led to quick results, which were quickly undone. I remember one I was encouraged to follow: a boiled egg with black coffee in the morning, followed by more restriction throughout the day. I was around 15, so I gave it a try. That breakfast lasted exactly one morning. Food should nourish the body, but it shouldn’t feel like a sentence in a beige little prison.

I’ve done the same thing with exercise. Anyone who has tried to overhaul fitness overnight knows the fastest way to lose motivation is to exercise yourself into pain and misery the first time out. I would go to the gym, spend hours trying to make up for months of inactivity, then leave exhausted, hungry, aching, and wondering why I suddenly hated health.

That is the trap. We make the change so big that it becomes impossible to maintain.

Eventually, I realized I was doing the same things and getting the same results. I’d be miserable after a day or two, then return to the habits I was trying to change. In my case, instant gratification is not always instant enough.

A healthier approach to change

Now, when I make changes, I take time. I plan. I do research. One simple shift was replacing most of my sugary drinks with water. I did not tell myself I could never have soda again. I made water my first choice, not my punishment.

Sometimes, drastic changes are required. Having two knee replacement surgeries did not leave me with many gentle alternatives. But even then, I did not get perfect knees the second I woke up. I still had to do physical therapy, pay attention to my medications, and change how I moved through my day.

For those of us living with MASH, there are more options than ever to help us reach our goals. Research shows how food, movement, weight management when appropriate, alcohol avoidance, and stress reduction can support liver health. Gradual changes are often easier to sustain than dramatic ones.

As I recover from my second knee replacement, I’ve been relying on guided meditations to get through the painful parts of healing. Recovery has taught me that quiet work still counts.

Some changes should not be handled alone. Alcohol is one of the worst things we can do to our liver after a MASH diagnosis, but if you are drinking heavily, quitting suddenly without medical support can be dangerous. If alcohol is part of your routine and you want to stop, involve a medical team.

For those future changes, first grab a notebook and write down your goals. Choose the one that feels most achievable. Research it. Ask questions. Talk to professionals when needed. Figure out what works for your body, budget, schedule, and actual life.

Perfection is not required. It often sends us rushing into changes we cannot sustain, then rushing right back out when we discover we’ve taken on too much.

You can go all in without depleting yourself. You can make progress without punishing yourself. You can accept your limitations without letting them become a locked door.

Sometimes the smallest change is the one that finally sticks.

Note: Liver Disease News is strictly a news and information website about the disease. It does not provide medical advice, diagnosis, or treatment. This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The opinions expressed in this column are not those of Liver Disease News or its parent company, Bionews, and are intended to spark discussion about issues pertaining to liver disease.