The liver naturally stores small amounts of fat. When fat storage exceeds 5%, it results in fatty liver disease. Initially, this doesn’t cause liver damage, however, it is a progressive condition which could take years to develop. It makes the liver vulnerable and susceptible to further injury, inflammation and scarring which is not reversible.
Fatty liver is majorly of two kinds:
Alcoholic fatty liver – seen in chronic alcoholics, who drink excess alcohol.
Non-alcoholic fatty liver – seen in non-alcoholics, with the gradual progression of fat accumulation in the liver. It has a strong affinity to metabolic syndromes which includes obesity, insulin resistance and dyslipidaemia.
Fatty liver is caused when the liver doesn’t effectively metabolize fat or when your body produces too much fat to metabolize. This excess fat is stored in the liver.
The factors that play a role in fatty liver development are:
Excess Alcohol – first stage of alcoholic fatty liver
Obesity
Diabetes and insulin resistance
High cholesterol levels (mainly triglycerides)
High Blood Pressure
Liver disorders are progressive with a gradual accumulation of simple fat. The disease progress however, is very slow and depends on a combination of factors like genetics and environment. It also depends on lifestyle choices and physical activity levels.
Symptoms of fatty liver
Fatty liver is usually asymptomatic, but it can be associated with tiredness, discomfort or pain around the right side of the upper abdomen.
Scarring is the most associated complication of fatty liver, which is also known as liver fibrosis, which can progress to liver cirrhosis.
Prevention of fatty liver
To prevent fatty liver, it is crucial to follow a healthy lifestyle.
Limit alcohol
Maintain a healthy BMI range
Include nutrient-dense food that is low in hydrogenated fat, trans fat and refined carbohydrates.
Control your blood sugars, blood pressure, cholesterol and triglyceride levels.
Include physical activity for most of the days in a week.
Stress management
Fatty liver and diet
The liver plays a role in detoxification (removal of toxins from blood) and digestion. Fatty liver hinders these functions.
A low-calorie diet reduces the potential risk of developing the fatty liver. If you are overweight, you need to lose 10% of your body weight.
A diet rich in fresh fruits and vegetables, high fibre grains like legumes and whole grains, leafy vegetables should be included. Processed foods, added sugars, excess salt, refined carbohydrates, trans fat and saturated fat are to be avoided.
Healing foods can be included:
Green leafy vegetables – due to high fibre and glutathione, they help in preventing fat build up and help in losing weight.
Fish – omega 3 fatty acids present in fish helps in reducing the inflammation while improving the fat levels. Few examples are Indian salmon, tuna, trout, sardines, etc.
Sunflower seeds – antioxidants present in them through vitamin E helps in protecting the liver from further damage.
Green tea – research shows that catechins and polyphenols in green tea can help in reducing cholesterol levels.
Garlic – there are many experimental studies that shows that garlic aids in reducing weight and fat.
Avocado – research shows that avocado contains healthy fats, that can slow down liver damage. Due to their fibre content, they can help in weight loss.
Oats – beta glucan (a type of fibre present in oats) has been seen to show effects on improving the metabolism and protection of liver.
Whole grains and legumes – with fibre present in them help in weight loss. Fiber helps to improve satiety leading to lesser calorie consumption.
Fresh vegetables – add that crunch in your diet as salad to increase fib
Water- replace cold drinks and juices with water. This helps save on calories.
Herbs and spices – they are rich in polyphenols, which help in protecting the liver. Make use of the cinnamon and turmeric you have been storing in the kitchen!
Foods to avoid:
Avoid fatty foods– saturated fats in excess and refined flours can have a negative effect on body weight and the liver.
Go easy on sugar- the liver works to convert excess sugar to fat. Its job becomes easy if one doesn’t load sugar into the body. Sugar isn't just refined sugar that you add to your coffee. Sugars include refined carbohydrates, processed foods, carbonated beverages, juices, etc.
Salt – high sodium is associated with fibrosis, which is the first stage of scarring. Again, go easy on processed foods and canned foods. Choose fresh fruits and vegetables.
Physical activity– include physical activity to burn the fat that is stored.
Apart from the majorly discussed kinds of fatty liver above, these are other kinds:
Non-alcoholic steatohepatitis – it is a condition where inflammation is seen along with fatty liver with no alcohol association.
Acute fatty liver of pregnancy – it is a rare but serious complication usually developed in third trimester, if left untreated, it can cause serious health risks for mother and the growing baby. However, the causes are unknown.
Alcoholic steatohepatitis – it is usually diagnosed in alcoholic person who has fatty liver with inflammation.
References
https://www.healthline.com/health/fatty-liver#outlook
https://health.clevelandclinic.org/6-surprising-ways-alcohol-affects-health-not-just-liver/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5954622/
https://www.ncbi.nlm.nih.gov/pubmed/23371785#maincontent
https://www.sciencedaily.com/releases/2000/12/001219074822.htm
http://today.uconn.edu/2009/02/nutritional-scientist-studies-impact-of-green-tea-on-liver-disease/
https://www.ncbi.nlm.nih.gov/pubmed/26955623#maincontent
https://www.healthline.com/health/fatty-liver-diet#foodsto-eat
https://www.liver.ca/patients-caregivers/liver-diseases/fatty-liver-disease/