Being diagnosed with a fatty liver signifies that you have unwanted or extra fat in your liver. According to research conducted by the US National Institutes of Health, the condition is becoming increasingly common all over the world, affecting almost 25% of the global population. The condition is also associated with several other medical issues like type 2 diabetes, obesity, and insulin resistance disorder. Normally, your liver cells may have some amount of fat, however, if the amount of fat increases, it can lead to some alarming situations. Left untreated, it can cause severe liver problems as well. That is why it is very important to be aware of the causes, symptoms, and treatment of a fatty liver.
Understanding the Fatty Liver
In medical terms, fatty liver is known as hepatic steatosis. The liver is the second largest organ in the human body and is responsible for processing nutrients from food and drinks you ingest and for filtering out harmful substances from the body. When more than 5-10% of the liver is fat, it is considered to be fatty. Fatty liver disease can be categorized into two types, alcoholic fatty liver disease (AFLD) and nonalcoholic fatty liver disease (NAFLD), based on the main cause behind the problem.
Fatty liver disease causes severe damage to the liver, rendering it unable to remove toxins and produce bile as it is supposed to. If your liver has too much fat in it, it can lead to scarring and inflammation, and eventually, liver failure.
Symptoms of Fatty Liver
In several cases, there are no noticeable symptoms of a fatty liver. In fact, a lot of people may not even know that they have the disease. However, when the symptoms do show up, they include:
- Tired feeling and weakness
- Mild pain in the abdomen, towards the right or the center
- Increased liver enzyme levels (like AST and ALT)
- Elevated levels of insulin and triglyceride
What Causes Fatty Liver
It is not confirmed why some people tend to accumulate fat in their liver and some do not. However, some factors may contribute to the development of a fatty liver, including:
- Liver fat storage is supported by low-grade inflammation, which is caused by obesity.
- People with excessive belly fat are more prone to getting a fatty liver than others.
- People with type 2 diabetes or metabolic syndrome are resistant to insulin or have high levels of insulin, both of which promote fat storage in the liver.
- Consuming refined carbs also increases liver fat storage, especially in the case of obese individuals.
- Due to the high fructose concentration, frequent consumption of sugary beverages like soda or energy drinks can also push liver fat accumulation. This is due to the high fructose concentration.
- Impaired gut health, leaky gut, or imbalances in gut bacteria can also contribute to the development of NAFLD.
- Some less-common causes include hepatitis C, rapid weight loss, exposure to certain toxins, genes, and the side effects of some medicines.
Fatty Liver Treatment
Currently, there is no medication that has been approved as an effective treatment for fatty liver disease, and a lot of research and medical studies are underway to develop and test medication that can help cure the disease. So, it is likely that if you are diagnosed with a fatty liver your doctor will prescribe certain lifestyle changes and diet plans to reverse the disease. Foods and drinks that can be incorporated into a healthy liver diet include:
- Drinking coffee helps lower abnormal liver enzyme amounts.
- Incorporating greens like brussels sprouts, broccoli, kale, etc. in your diet can help you lose weight and also prevent fat build up in your liver.
- Soy protein, commonly found in foods like tofu, can also help reduce fat build-up.
- Fatty fish like tuna, trout, salmon, and sardines are rich in omega-3 fatty acids, which are healthy for the liver.
- Walnuts are also helpful for the liver, being rich in omega-3 fatty acids.
- Rich in fibre and healthy fats, avocados also have chemicals that can help slow down liver damage.
- The carbs in whole grains like oatmeal fill you up, help in weight maintenance, and provide energy, making them a great addition to your diet.
- Sunflower seeds, being rich in antioxidants like vitamin E, protect the liver from damage.
- Milk and low-fat dairy products can also protect the liver from damage as they contain whey protein.
- Garlic and olive oil are healthy options to cook food and can help control body weight and lower levels of liver enzymes.
- Green tea helps reduce fat absorption and lowers cholesterol levels, which helps improve liver function.
There are also some foods that you will need to avoid if you have a fatty liver.
- Alcohol is one of the main causes of fatty liver so it should be avoided at all costs.
- You need to avoid food that contains sugar such as candy, soda, juices, etc.
- Fried food contains a lot of calories and unwanted fat so they should be avoided completely.
- Intake too much salt could make your body hold on to excess water. You should not consume 1500 milligrams of sodium per day.
- Food items that are rich in saturated fats should be avoided, including red meat.
- White bread, rice, and pasta are made of highly processed flour, lack of fiber, and raise your blood sugar levels.
Preventing Fatty Liver Disease
A few steps that you can take to reduce your risk of developing hepatic steatosis are:
- Eat a healthy plant-based diet that is rich in healthy fats and whole grains.
- Obesity may worsen the problem, so ensure that you maintain a healthy diet.
- Limit or avoid drinking alcohol.
- Exercise daily for at least 30 minutes a day, but make sure to get permission from your doctor first.
Fatty liver disease is not a condition that can be taken lightly as it is a serious problem that could lead to a series of other health issues as well. However, if the right steps are taken, like increasing the amount of physical activity and following a healthy diet, excess liver fat can be reduced, also lowering the risks of future complications.
