Fatty liver occurs when excess fat constitutes more than five per cent of the liver’s mass. It tends to develop in people who are overweight or obese, although it also affects those at a healthy weight (with extra fat around the waist) who eat a diet high in sugary and fatty foods.
Heavy alcohol use is also a cause of fatty liver, known as alcoholic fatty liver disease (AFLD). But when the disorder occurs in those who drink little to no alcohol, it is called non-alcoholic fatty liver disease (NAFLD). Incidentally, exposure to certain toxins and chemicals can also overwhelm the liver, affecting its ability to function correctly and could result in fatty liver disease.
According to the Canadian Liver Foundation, NAFLD is Canada’s most common liver disorder affecting about 20 per cent of Canadians. And the most common cause of NAFLD in Canada is obesity.
The liver helps process nutrients and filters harmful properties from the blood. A small amount of fat in your liver is normal. Too much becomes a problem as this may cause liver inflammation, which can lead to damage in the form of scarring. If scarring becomes severe, the liver will be unable to function, increasing the likelihood of liver failure.
Typically, people with NAFLD have no symptoms until the liver damage is severe. But if any early symptoms are experienced, they may include fatigue and pain in the upper right abdominal area.
NAFLD is strongly associated with metabolic syndrome, a group of risk factors contributing to poor health (large waist circumference, high blood pressure, high blood sugar levels and high cholesterol and triglycerides). Chronic illnesses that often accompany fatty liver disease include diabetes, insulin resistance (where your body can’t properly use its insulin), high cholesterol and triglycerides, and high blood pressure.
No medications are currently approved for NAFLD. But if you have NAFLD without other medical problems, you don’t need special treatment or medications. Since many develop fatty liver due to poor lifestyle habits, it makes sense to change those habits to treat the problem.
Lose weight if you need to. A gradual weight loss of one to two pounds per week is best, as rapid weight loss may worsen inflammation in the liver. Successful weight loss requires attention to diet and physical activity.
Avoid ultra-processed foods (especially refined fats, sugars and anything made with them) because these offer few nutrients and no fibre. Dietary fibre is associated with weight reduction, cardiovascular health, diabetes prevention and other disorders linked with NAFLD.
That’s why plant-based diets are now often advised for many health problems because plants are a rich source of fibre. That doesn’t mean you have to become vegetarian. Just eat more plants: fruit, vegetables, root vegetables, legumes, nuts and seeds, and whole grains. Visit a Registered Dietitian (RD) for more dietary direction.
Be cautious with supplements and medications. Many herbs, nutrition supplements and medications can be toxic to the liver if taken in large doses for too long. Be kind to your liver: Don’t make it work harder than it should. Take supplements and medications only in advised amounts.
Being kind to your liver also involves sensible alcohol consumption. If you have NAFLD, it may be acceptable to drink occasionally. Talk to your doctor. But avoid alcohol if your fatty liver disease is from heavy drinking. It can lead to more severe liver damage.
Exercise assists in weight loss and improves overall health. Try being active at least 20 to 30 minutes daily, most days of the week. Start slow: Begin by sitting less and adding more movement daily. Find an activity you enjoy, so you will look forward to doing it and therefore be more inclined to stick to it. Consider visiting a Certified Personal Trainer at your local gym. One visit may be all you need to get started on your personalized program.
Be proactive if you carry excess fat around your waist and your diet is high in processed sugars and fats. Learn to love liver – yours!
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Eve Lees has been active in the health & fitness industry since 1979. Currently, she is a Freelance Health Writer for several publication and speaks to business and private groups on various health topics.