Fatty liver disease: Here's what you should know to prevent obesity, diabetes, metabolic disorders

early alcohol use among youth contributes to alcohol-related fatty liver disease. (Image: Canva)

Fatty liver disease, once seen primarily in older adults, is increasingly affecting younger generations. Both alcoholic and non-alcoholic forms of fatty liver disease are becoming more common, leading to serious long-term health consequences. Non-alcoholic fatty liver disease (NAFLD) is strongly linked to metabolic disorders like obesity and type 2 diabetes. If left unchecked, it can lead to more severe conditions, including liver inflammation, fibrosis, and cirrhosis.

Younger people need to be aware of the risks they face, make informed health choices, and adopt preventive measures to reduce the growing burden of liver disease, says Mumbai-based Dr Priyanka Shrivastava, Senior Cardiologist.

Causes of higher risk in younger generations:

Sedentary lifestyles: Younger generations spend more time on digital devices, resulting in reduced physical activity. This sedentary behaviour contributes to weight gain, increasing the risk of fatty liver. Regular exercise helps metabolise fat stored in the liver, preventing its accumulation. Encouraging active habits from an early age can alleviate these risks, says Dr Shrivastava.

High-calorie diets: Fast food and sugary drinks are now common in younger people’s diets. High-calorie, low-nutrient foods lead to insulin resistance, which promotes fat storage in the liver. By replacing processed foods with balanced, nutrient-dense options, individuals can significantly reduce their chances of developing fatty liver.

Obesity and metabolic syndrome: Obesity and metabolic syndrome—marked by elevated blood pressure, glucose, and cholesterol—are becoming prevalent among younger generations. These conditions increase the risk of non-alcoholic fatty liver disease (NAFLD). Addressing obesity through weight management, balanced nutrition, and physical activity is crucial in reversing fatty liver progression.

Early alcohol consumption: While NAFLD is unrelated to alcohol, early alcohol use among youth contributes to alcohol-related fatty liver disease. Drinking at a young age damages liver cells, impairing liver function. Educating the youth about the long-term impact of alcohol can help reduce the risk of liver disease and encourage moderation.

Increased screen time and mental health issues: Increased screen time often coincides with stress and mental health struggles, which may lead to unhealthy eating patterns. Emotional eating and lack of exercise worsen liver fat accumulation. Mental health support, coupled with stress-management techniques, can help individuals make healthier lifestyle choices that reduce liver disease risk.

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What can be done:

Healthy diet: A diet rich in fibre, lean proteins, and healthy fats can reduce fat accumulation in the liver. Avoiding refined sugars, saturated fats, and processed foods lowers the risk of insulin resistance, a key driver of fatty liver. Incorporating whole foods helps improve overall metabolic health and liver function, says Dr Shrivastava.

Regular physical activity: Exercise, such as aerobic workouts or strength training, enhances fat metabolism and prevents fat buildup in the liver. Just 30 minutes of moderate physical activity daily can reduce fatty liver risk. Exercise also improves insulin sensitivity, lowers body weight, and supports overall liver health.

Mental health support: Addressing mental health challenges through therapy or mindfulness can prevent stress-induced overeating and inactivity, key contributors to fatty liver disease. Encouraging young people to adopt healthy coping mechanisms ensures both physical and emotional well-being, reducing the risk of liver complications later in life.

Limit alcohol intake: Moderating alcohol consumption helps protect the liver from damage. For younger generations, avoiding binge drinking and heavy alcohol use is crucial to preventing both alcohol-related liver diseases and fatty liver. Early interventions can instil healthier drinking habits and reduce liver damage in the long term.

Regular health screenings: Routine liver function tests can detect early signs of fatty liver disease, allowing for timely intervention. Young adults should be encouraged to undergo regular checkups, especially if they have risk factors like obesity, alcohol consumption, or poor dietary habits, to prevent liver complications.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for a qualified medical opinion. Always consult a specialist for specific health diagnoses.