Every third Indian has a fatty liver, according to the latest healthcare news. Fatty liver, unfortunately, is not the disease of people who drink but can happen to anyone. Even a teenager can get it, and it can progress to a more severe condition called non-alcoholic steatohepatitis, or NASH, which is a leading cause of liver cancer, cirrhosis, and liver transplants. But there’s a silver lining — it can be reversed in the early stages.
The current state of NAFLD
A recent global study involving over 40 researchers revealed that the global prevalence of non-alcoholic fatty liver disease (NAFLD) is 30.2%. However, India has an even higher rate of 33%. It is more prevalent among Indian women (38%) compared to men (33%).
NAFLD generally happens due to various factors that may include:
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Excessive weight gain
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High blood sugar levels
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High cholesterol
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Elevated triglycerides
NAFLD can progress to cirrhosis and even liver cancer in some people, as per experts. Managing diabetes effectively and taking medication to control cholesterol and triglyceride levels is crucial to control fatty liver disease.
However, Grade 2 or Grade 3 fatty liver disease can almost be reversed through lifestyle and dietary changes — and studies show that weight loss of more than 3% of body weight can significantly reduce liver fat.
Thin-Fat Factor
A sedentary lifestyle worsens the condition of fatty liver. But it’s not just the obese who have fatty liver. There are high incidences of ‘lean NAFLD’ or TOFI (Thin Outside, Fat Inside) syndrome, whereby many young Indians with normal BMI are developing fatty liver.
Ways to prevent Fatty Liver:
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Low Carb-diet: A low-carb diet with less fat, cutting down meal frequency, and resistance training can help individuals combat fatty liver. One must avoid rice and include whole grains.
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Changing small habits: Habits like having tea frequently during the day can increase the blood sugar level and make it difficult to reverse fatty liver.
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Avoid deep-fried food: Deep-fried food has excess and unnecessary calories, which are dangerous to our liver health. One must, therefore, avoid deep-fried food. Having boiled or steamed food is a better alternative instead.
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Early Dinner: Having dinner around seven in evening can be a game changer. Having our dinner early allows are body and liver to process it smoothly thereby reducing the chances of developing fatty liver.
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Unsaturated fats: One must replace saturated fats with healthier unsaturated fats, like those in fish, avocadoes, flaxseeds, and walnuts. This helps keep our liver fat-free.
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Include more fiber: One must eat more fruits, vegetables, and whole grains. Avoid foods and drinks with large amounts of sugars, especially fructose. These may include sweetened soft drinks, energy drinks, sports drinks, sweetened tea, and juices.
Fatty liver can be fatal and may complicate our health. It is, therefore, crucial to have a healthy and active lifestyle in order to reduce the chances of developing fatty liver. To consult a doctor, CLICK HERE.
