Simple and easy tips to prevent the onset of fatty liver

Fatty liver, as the name suggests, is not simply a buildup of fats in the liver. It is associated with obese conditions, alcoholic abuse, or metabolic conditions including diabetes.
Fatty liver, if untreated, can lead to serious complications. One major concern is non-alcoholic steatohepatitis (NASH), where the liver becomes inflamed and damaged, progressing to scarring or fibrosis.Over time, this can develop into cirrhosis, a severe condition where the liver’s function is compromised due to extensive scarring.
Fatty liver also increases the risk of liver cancer and may lead to liver failure, requiring a transplant in extreme cases. Additionally, it is often linked with other metabolic issues like type 2 diabetes, heart disease, and kidney disease, further complicating overall health.

Clean diet and physical activity work together against the onset of fatty liver

Maintaining a healthy weight can prevent the development of fatty liver. Obesity causes over accumulation of fat in the liver. Regular exercise combined with a healthy diet controls your weight and helps in preventing the accumulation of excess fat within the liver.
Doing regular exercise helps in burning excess fats, improving the sensitivity of insulin, which are two main conditions for preventing fatty liver. At least 150 minutes of moderate exercise should be ensured.
Processed foods, added sugars, and unhealthy fats cause the deposit of fatty accumulation within the liver. A well-balanced diet, consisting of healthy fats, plant-based foods, acts as a stimulus for the proper functioning of the liver.
Limiting or avoiding alcohol reduces the burden on the liver, which functions optimally. Although moderately drinking individuals need to be careful, regular consumption of alcohol can progressively result in the development of fat accumulation and liver damage over time.
Water supports detoxification and fat metabolism in the liver. Proper hydration promotes digestion; hence it promotes general functioning of the liver that makes a difference in prevention of toxic fat build-up in the cells of the liver.
High fibers, such as vegetables, fruits, and whole grains, enable proper digestion and decrease fat input to the liver. In the presence of high fiber, blood sugar and cholesterol are regulated which indirectly decreases the risk of the development of fat accumulation in liver cells.

Few chronic diseases increase the risk of fatty liver

Several chronic diseases significantly increase the risk of developing fatty liver disease. One of the primary risk factors is type 2 diabetes, which is closely associated with insulin resistance. Insulin resistance promotes fat accumulation in the liver, leading to non-alcoholic fatty liver disease (NAFLD). Obesity is another major contributor, as excess body fat, especially around the abdomen, is linked to fat buildup in liver cells.
People with metabolic syndrome—a cluster of conditions including high blood pressure, elevated blood sugar, abnormal cholesterol levels, and abdominal fat—are at higher risk for fatty liver. Hypertension (high blood pressure) and dyslipidemia (abnormal cholesterol levels) contribute to liver fat accumulation and inflammation.

Polycystic ovary syndrome (PCOS), sleep apnea, and hypothyroidism, are also linked to fatty liver risk.
Routine health check-ups and liver function tests, can provide early signs and symptoms of the disease before it develops into a severe case. Early diagnosis allows for timely lifestyle changes and interventions to prevent the progress of the disease.