HOW TO PREVENT FATTY LIVER DISEASE, A SILENT KILLER, WITH MINOR LIFESTYLE CHANGES
Simple changes, including drinking more water and less alcohol, and eating better, can help ward off a potentially fatal health risk
Whether or not you attempted dry January by not drinking alcohol for the month, focusing on your liver could help safeguard your well-being.
The liver is a vital organ that supports metabolism, immunity, digestion, detoxification and vitamin storage, among other functions. People are at a higher risk of developing fatty liver disease when they have an unhealthy diet, do not get enough exercise or are overweight.
Symptoms are few and mild in the early stages, but people may feel fatigue, pain in the upper right side of the abdomen and/or unexplained weight loss.
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If abnormal fat build-up progresses, it can cause inflammation of the liver (hepatitis), and scarring - fibrosis, and more seriously, cirrhosis - which can lead to fatal conditions such as liver cancer and liver failure.
"Fatty liver, also known as steatotic liver disease (SLD), is one of the most underestimated health risks," says Dr Michael Manns, executive board chairman of the German Liver Foundation, adding it is the most frequent cause of liver inflammation in the West.
Fortunately, minor lifestyle changes can have a major positive effect, the foundation says. It offers these tips to protect your liver.
1. Change your diet
Cut down on fat and sugar, as foods that are high in sugar and saturated fatty acids, or are ultra-processed, put a strain on your liver. Avoid fizzy drinks sweetened with high concentrations of fructose.
Instead, regularly eat whole produce such as fresh vegetables and low-sugar fruit, and wholegrain products. Fruit is best eaten rather than drunk in smoothies, which are often high in fructose.
2. Hydrate wisely
Drink plenty of water or unsweetened tea, which helps the liver perform essential functions such as ridding the body of harmful substances.
Coffee may also have positive effects. Much recent research has demonstrated the potential for it to mitigate liver damage.
3. Drink less alcohol
Conscientious and moderate consumption of alcohol is crucial to your liver health. Try having regular alcohol-free days. Drinking no alcohol whatsoever is even better, the German Liver Foundation says.
4. Move more
Make exercise part of your daily routine. It needn't be time-consuming or intensive. Taking a walk, riding a bike to work or using the stairs rather than a lift are all good for your health.
If you can, walk around while using the phone in your office - another way to squeeze in some additional exercise.
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This article originally appeared on the South China Morning Post (www.scmp.com), the leading news media reporting on China and Asia.
Copyright (c) 2025. South China Morning Post Publishers Ltd. All rights reserved.
2025-02-06T11:22:23Z
