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Fatty liver, once a disease of the middle-aged and older, is now increasingly being found in younger adults as well. With almost no visible signs and symptoms in the early stages, the condition can eventually progress to liver cirrhosis or loss of vital organs and liver cancer if not treated in the early stages. According to John Hopkins Medicine, the accumulation of fat inside the liver over time that affects liver function and causes liver damage is called fatty liver disease. (Also Read | Fatty Liver Disease: 5 Ways Millets Can Help Manage This Condition)
While people who consume excessive alcohol have a higher risk of NAFLD (Non-Alcoholic Fatty Liver Disease), unhealthy lifestyle along with poor diet and lack of exercise is also emerging as one of the major causes of this disease. Some chronic diseases like diabetes and blood pressure also make you susceptible to fatty liver. Fatty liver disease in its early stages can be reversed or controlled with appropriate lifestyle changes.
Various factors can be responsible for fatty liver in young individuals, with lifestyle playing a significant role. Here are some of the major causes of fatty liver in youth and lifestyle changes to cure it.
Top Lifestyle Changes to Manage Fatty Liver
Dr. Vineet Shah, Senior Consultant Hepatology (Liver Transplant Medicine and Liver Disease), Ruby Hall Clinic, Pune, Maharashtra suggests effective lifestyle changes to manage fatty liver.
1. Poor diet: Consuming a diet rich in processed foods, saturated fats, sugars and excessive calories can contribute to fatty liver. Youngsters often consume fast food and sugary beverages, which can aggravate the condition.
Lifestyle changes: Adopting a balanced diet rich in fruits, vegetables, whole grains and lean proteins can help reduce fatty liver. It is important to limit the consumption of sweet and fatty foods. Incorporating more water and herbal teas instead of sugary beverages may also be beneficial.
2. Sedentary Lifestyle: Lack of physical activity is closely related to the development of fatty liver. Young people, especially those with desk jobs or sedentary hobbies, may not engage in enough exercise to maintain a healthy metabolism.
Lifestyle changes: Regular physical activity is essential. Incorporating at least 30 minutes of moderate-intensity exercise, such as brisk walking, jogging, cycling or swimming, most days of the week can help improve liver health. Additionally, it is beneficial to reduce sedentary behavior by taking breaks from prolonged sitting and incorporating more activity throughout the day.
3. Obesity: Excess body weight, especially abdominal obesity, is a significant risk factor for fatty liver disease. Young individuals who are obese or overweight have a higher risk of developing fatty liver.
Lifestyle changes: It is important to achieve and maintain a healthy weight through a combination of dietary changes and regular exercise. Aim for gradual weight loss through portion control, mindful eating, and increased physical activity.
4. Excessive Alcohol Consumption: While fatty liver disease is often associated with non-alcohol causes, excessive alcohol consumption can also cause fatty liver, especially in young adults who engage in excessive drinking.
Lifestyle changes: Limit alcohol consumption or avoid it completely. Young individuals with fatty liver are advised to avoid alcohol completely to prevent further liver damage.
5. Insulin Resistance and Diabetes: Insulin resistance, which is commonly associated with obesity and unhealthy lifestyle habits, may contribute to the development of fatty liver disease, especially in individuals with type 2 diabetes.
Lifestyle changes: It is essential for individuals with insulin resistance or diabetes to manage blood sugar levels through a balanced diet, regular exercise, and medication (if prescribed). Monitoring carbohydrate intake and choosing complex carbohydrates can help stabilize blood sugar levels and improve liver health.
If you want to say goodbye to your fatty liver, it’s time to adopt healthy habits to significantly halt its progression and promote overall liver health.
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