by Fatty liver disease, also known steatoid liver disease, occurs when too much fat accumulates in the liver, causing inflammation and possible liver damage. Risk factors include obesity, poor diet, excessive alcohol consumption, or type 2 diabetes. This condition is becoming more common, affecting approximately 25% of the global population.
Although fatty liver disease may initially present without symptoms, its progression can lead to more serious health conditions, including cirrhosis and liver failure. Self-care is key to managing and preventing the progression of fatty liver disease, as lifestyle changes can help reduce fat build-up and improve liver health.
Nutrition plays a vital role in managing fatty liver disease, as what you eat directly affects liver health. A balanced, nutrient-rich diet can help reduce liver fat, support weight management, and prevent the condition from worsening.
Aim to eat plenty of the following foods:
- Vegetables
- Results
- Whole grain
- Lean proteins
- Healthy (unsaturated) fats, such as those from fish and olive oil
Certain foods promote inflammation in the body, making fatty liver disease worse. Avoiding or limiting these foods is beneficial. High-sugar and high-fat foods, especially those with trans fats and saturated fats, contribute to fat build-up in the liver and may lead to further complications.
Limit processed and fried foods, sugary drinks, and refined carbohydrates such as white bread and pastries. These foods promote weight gain and inflammation, which can accelerate liver damage. Reducing sodium intake may also be beneficial. It may help reduce fluid retention and reduce pressure on your liver.
Foods to avoid include:
- High sugar foods
- Sugary drinks such as soft drinks, sweet tea, and juice
- Foods high in trans fats and saturated fats
- Processed and fried foods
- Refined carbohydrates such as white bread, pastries, white rice, and potatoes
- Excessive salt
There are two types of fatty liver disease. Although both lead to excess fat in the liver, they may have different causes:
- Non-alcoholic fatty liver disease (NAFLD): This occurs in individuals who drink little or no alcohol. It is often associated with obesity, insulin resistance, and metabolic conditions such as diabetes.
- Alcoholic fatty liver disease (AFLD): This type is caused by heavy alcohol consumption, which causes fat to build up in the liver and, over time, can lead to inflammation and liver damage.
It is best to avoid alcohol if you have alcoholic fatty liver disease because alcohol directly damages liver cells and worsens the amount of fat that builds up in the liver. Continued alcohol consumption can lead to:
- Inflammation
- Fibrosis (excess scar tissue)
- Alcoholic hepatitis (inflammation of the liver caused by excessive alcohol consumption)
- Alcoholic cirrhosis (liver damage is irreversible at this stage)
- Portal hypertension (increased pressure in the portal vein, located in the liver)
These conditions can cause permanent liver damage. Avoiding alcohol allows the liver to heal, slows the progression of the disease, and reduces the risk of serious complications.
Several drinks have been shown to help manage fatty liver disease, including:
- Water: Staying hydrated with plenty of water supports overall liver function and aids digestion, helping the liver process and eliminate toxins more efficiently.
- Coffee: Studies show that coffee may have beneficial effects on liver health. Its antioxidants and anti-inflammatory properties may help reduce liver fat and inflammation and reduce the risk of liver disease progression.
- Green tea: Research suggests that green tea, rich in antioxidant catechins, can help improve liver function and reduce liver fat. It may also protect the liver from damage.
- Herbal tea: Some herbal teas, such as milk thistle tea, have been studied for their liver-supporting properties. They can help reduce liver inflammation and promote detoxification.
Including these drinks as part of a balanced diet can support liver health and help manage fatty liver disease.
Certain supplements may help manage fatty liver disease by supporting liver function, improving insulin sensitivity, lowering blood pressure, and reducing inflammation. Here are some supplements that have shown promise:
- Omega-3 fatty acids
- Probiotics
- Berberine (a chemical in plants like goldenseal and Oregon grape)
- Coenzyme Q10 (CoQ10)
- Curcumin (the active compound in turmeric)
- Silymarin (active ingredient in milk thistle)
- Vitamin D
- Vitamin E
It is essential to consult a health care provider before starting any supplement to ensure it is appropriate for your condition.
Certain over-the-counter (OTC) medications, such as Tylenol (acetaminophen), can put pressure on the liver when used in excess. It is important to consult your healthcare provider about any medications you take and to avoid anything that may further irritate the liver.
Regular physical activity is the cornerstone of managing fatty liver disease. It helps reduce fat accumulation in the liver and improves overall metabolic health.
Most research suggests that 150-240 minutes of moderate-intensity aerobic exercise per week can reduce liver fat by about 2-4%. However, it has been proven that even 135 minutes a week is effective.
Maintaining a healthy weight for you can help reduce liver fat, reduce inflammation, and reduce the risk of fibrosis. Fibrosis is excess scar tissue in damaged tissue. It has been linked to various chronic (long-term) inflammatory conditions.
One of the most effective treatments for fatty liver disease involves weight loss. A loss of approximately 7% of body weight is required to resolve NASH (non-alcoholic fatty liver disease). steatohepatitis). A loss of at least 10% is usually required to reduce liver fibrosis or scarring.
Losing weight can also reduce the risk of heart attack and stroke. Cardiovascular disease is the leading cause of death in individuals with non-alcoholic fatty liver disease.
Getting enough quality sleep is important for people with fatty liver disease. A lack of quality sleep can lead to weight gain, insulin resistance, and inflammation—factors that make the condition worse. It can also increase stress hormones and lead to overeating or cravings for unhealthy foods, which can lead to fat build-up in the liver.
Strategies to improve sleep quality include:
- Aim for 7-9 hours of uninterrupted sleep each night
- Try to go to bed and wake up at the same time every day
- Establish a consistent sleep schedule
- Create a relaxing sleep routine
- Do not take naps after 3 pm
- Keep your bedroom cool
Managing stress is very beneficial for individuals with fatty liver disease, as chronic stress can worsen liver conditions. Research shows that stress increases the production of cortisol and other stress hormones, which can lead to insulin resistance, weight gain, and increased accumulation of fat in the liver. High levels of psychological stress are associated with an increased risk of developing and worsening non-alcoholic fatty liver disease.
Stress can contribute to behaviors such as less healthy dietary choices and reduced physical activity, which affect liver health. Stress management techniques such as mindfulness, meditation, and regular physical activity can help reduce these effects.
Here are some effective ways to manage stress:
- Practice mindfulness and meditation exercises to calm the mind and reduce stress levels
- Incorporate physical activity, such as walking, yoga, or swimming, to help relieve stress and boost mood
- Seek support from friends, family, or support groups
- Use deep breathing techniques to relax and reduce immediate stress responses
If stress is unmanageable or if it interferes with your daily life, consult a therapist or counselor to develop stress management strategies that work for you.
Other tips and resources people can use to help with fatty liver disease include:
- Support groups: Connect with others for emotional support and practical advice
- Therapy: Address stress, anxiety and depression with professional counselling
- Nutrition consultation: Get personalized nutrition advice from a registered dietitian (RD) or registered dietitian nutritionist (RDN)
- Regular checks: Keep up with healthcare appointments for ongoing monitoring and care
It is essential to work with your health care provider and follow their instructions regarding the treatments and therapies that are most effective for you.
Incorporating self-care tips into your daily routine can significantly improve liver health and help manage fatty liver disease. By focusing on a balanced diet, regular exercise, adequate sleep, and effective stress management, you can make progress toward reducing liver fat and preventing disease progression.
Always consult healthcare professionals for personalized advice and support. Taking proactive steps can lead to a healthier and better overall quality of life.
