Overusing painkillers, sedentary lifestyle and other habits that harm your liver health

Causes of fatty liver disease: Diets loaded with sugar, refined carbohydrates, and trans fats can cause fat buildup in liver cells, without a drop of alcohol (Image: Canva)

The liver is a vital organ in your body that filters toxins, regulates metabolism, and supports your digestion. Many of your everyday lifestyle choices can boost or damage your liver health. Also, most liver conditions remain silent until they become severe. Therefore, it is crucial to be aware of the habits that might be doing more harm than you realise.

Liver damage is often associated with chronic alcoholism, but that’s a misconception, says Dr Swapnil Sharma, Consultant Liver Transplant, HPB and GI Surgeon at Wockhardt Hospitals, Mumbai. “Even social drinking, when done regularly over the years, can lead to fatty liver or inflammation. Alcohol is metabolised in the liver, and repeated exposure, even in small amounts, forces the liver into overdrive. Gradually, this may cause scarring and permanent damage, leading to liver cirrhosis,” he explains.

Diet and lifestyle choices:

Also read | Add these 10 liver-friendly foods to your daily diet to fight fatty liver disease

While alcohol is a well-known culprit, poor dietary habits may be an even bigger threat to liver health today. Dr Sharma cautions that Non-alcoholic fatty liver disease (NAFLD) is fast emerging as a major liver concern, especially among overweight people and diabetics. “Diets loaded with sugar, refined carbohydrates, and trans fats can cause fat buildup in liver cells, without a drop of alcohol.
Alongside, lack of physical inactivity, which contributes to insulin resistance and obesity, strains the liver further. It’s the combination of a sedentary lifestyle and poor eating that silently lays the groundwork for liver diseases,” he says.

Dr Sharma stresses on adopting simple habits like eating whole foods, staying active, and maintaining a healthy weight, as these can help  protect liver health.

He warns against the following bad lifestyle habits that silently damage your liver:

• Overusing painkillers: Frequent use of over-the-counter drugs like acetaminophen (paracetamol) can be harmful. “High doses, especially when mixed with alcohol, can be toxic to the liver,” Dr Sharma points out. Always stick to recommended dosages and consult a doctor before prolonged use.

• Relying on herbal supplements: If you  believe herbal means harmless, then recheck. “Certain herbal and Ayurvedic supplements contain compounds that are hepatotoxic. Always take supplements under medical guidance,” says Dr Sharma.

• Skipping regular health checkups: Because liver disease rarely shows early symptoms, annual checkups are key, he says. “Simple tests can help detect abnormalities before they escalate,” Dr Sharma suggests.

• Eating processed and sugary foods: Regular consumption of fast food, sugary drinks, and processed snacks promotes fat accumulation in the liver, contributing to NAFLD.

• Not exercising regularly: Lack of physical activity leads to weight gain and metabolic issues, which put extra pressure on liver function.

• Insufficient hydration: Water helps the liver flush out toxins. Chronic dehydration can reduce its efficiency and increase the load of metabolic waste.