Fatty Liver: Diet and Lifestyle guide

Fatty Liver: What Is It? Why Does It Happen? & What Can You Do About It?

Think of your liver like the body’s own cleaning device, busy filtering out the bad stuff and breaking down the food you take in. But when excess fat begins to build up within it, the device clogs—and that’s where problems can start. It can be a silent condition initially, if not addressed, it can cause some serious issues of health.

What Causes Fatty Liver?

1) Being Overweight or Obese: Calculate your BMI.
2) Unhealthy Diet: Eating lots of sugary, fatty, or processed foods.
3) Drinking Too Much Alcohol.
4) Health Conditions: Diabetes, high blood pressure, or elevated cholesterol.
5) Medications: Some drugs, steroids or some cancer medications.
6) Genetics: Occasionally, it’s hereditary. You could simply be more prone. 7)Smoking: It plays a major role in the development and worsening of fatty liver disease.

What could be the potential complications?
Fatty liver is insidious. The majority of individuals do not experience symptoms until the liver has been stressed for a significant time. You may experience a little bit of discomfort in your upper belly or feel especially tired. If fatty liver is not treated, it can develop into more serious conditions such as:
1) NASH (Non-alcoholic Steatohepatitis): The liver begins to get damaged, and the risk of cirrhosis (scarring) increases.
2) Cirrhosis: The liver no longer functions properly, and that’s when you enter serious territory. Liver gets scarred.
3) Liver Cancer: If the liver worsens, it can make you more susceptible to liver cancer.
4) Heart Disease: Increased risk of heart disease.

When should you be worried/ see a doctor?

If you have fatty liver, it is important to monitor the condition with your doctor. Regular check-ups, liver function tests (laboratory tests which must be done 6-12 monthly), and possibly imaging studies (like ultrasound every 1-2 years) will help track your liver health. If you experience any of the following, see a doctor right away:

1. Persistent fatigue or weakness.
2. Unexplained weight loss.
3. Pain in the upper abdomen.
4. Swelling in the abdomen or legs.
5. Jaundice (yellowing of the skin or eyes).
6. If you have been diagnosed with liver cirrhosis, then screening for liver cancer is a must with 6 monthly ultrasound and labs.

So, yes—if you have fatty liver, it’s time to act.

How Can You Prevent Fatty Liver?
You have a lot of control over keeping fatty liver at bay, and it begins with making a couple of lifestyle adjustments.
1) Maintain a Healthy Weight: Losing as little as 5-10% of your body weight will help decrease liver fat.
2) Eat a Liver-friendly Diet: Load your plate with fruits, vegetables, whole grains, lean proteins, and healthy fats (such as in nuts, seeds, and olive oil).
3) Exercise : Strive for a minimum of 150 minutes of moderate exercise each week. Walking, swimming, dancing—no matter what it is, moving around keeps your liver in high spirits.
4)Limit Alcohol: No more than one drink a day for women and two for men.Avoid alcohol completely if you have fatty liver.
5) Control Blood Sugar and Cholesterol.

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What If You Already Have Fatty Liver ? How Can You Improve It ?

1) Lose Weight Slowly: Losing 5-10% of body weight can remarkably lower liver fat.

2) Right Diet:

• Eliminate sweet foods and beverages (they are prime offenders for liver fat accumulation).
• Fruits high in antioxidants and fiber help reduce liver fat and inflammation. Berries (blueberries, strawberries, raspberries), Apples, Grapefruit, Avocados, Citrus fruits (oranges, lemons, limes),are the fruits which help detoxify the liver.
• Vegetables are packed with fiber and nutrients that support detoxification and liver function.Leafy greens (spinach, kale, arugula),Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts),Beets, Carrots, Garlic are the vegetables known for its detoxifying effects and ability to reduce liver fat.
• Oils : Olive oil, Avocado oil, Flaxseed oil can be used safely.
• Pulses and Legumes : Rich in fiber and plant-based proteins, pulses are great for liver health. Lentils, Chickpeas, Black beans and kidney beans are the pulses help maintain healthy liver function.
• Whole Grains : rich in fiber and nutrients that help control blood sugar and reduce fat accumulation. Oats, Quinoa, Brown rice important for managing fatty liver.
• Lean Protein helps build and repair cells, including liver cells. Skinless poultry (chicken, turkey), Fish (especially fatty fish like salmon, mackerel, sardines),Tofu and tempeh are safe proteins.

3) BIG NO TO :

• Sugary Foods and Drinks: Sodas and sugary drinks,Candy, chocolates, and sweets, Processed fruit juices.
• Alcohol can worsen non-alcoholic fatty liver disease.
• Fried foods (chips, fried chicken, fries).
• Processed snacks (cookies, cakes, packaged chips).
• Red Meat and Processed Meats: Beef, pork, and lamb (especially fatty cuts),Processed meats (sausages, hot dogs, bacon).
• Refined Carbohydrates :White bread, white rice, and pasta, pastries and baked goods.
• High-Sodium Foods: Canned foods, Salty snacks (chips, pretzels). h) Artificial Sweeteners: Aspartame, saccharin, and sucrose.
• High-Sugar Fruits (Limit Intake):Grapes, Bananas, Mangoes, Pineapple, Cherries. j) Dried fruits (like raisins, apricots, and figs) : Avoid or limit.
• Fruit Juices (Avoid Completely):Commercial fruit juices (even without added sugar).
• Smoking By focusing on a nutrient-dense, anti-inflammatory diet and avoiding harmful foods, you can significantly improve your liver health and reduce the risk of complications from fatty liver.

Wishing you all a healthy life .😊

Disclaimer :This post is for information only and not a medical advice. Please consult with your doctor for any health issues or treatment.

Also Read: 10 Foods to Include in a Healthy Liver Diet