3 common mistakes during Fatty Liver grade 1 that can lead to grade 2 and 3, and no, it is not alcohol
Fatty liver disease, which occurs when fat builds up in the liver, is on the rise. There are two main types: alcoholic fatty liver disease (AFLD) and nonalcoholic fatty liver disease (NAFLD).
According to
data
, one in three adults has NAFLD globally. If unchecked early stages of fatty liver, aka Fatty liver disease grade 1, can progress to grades 2 and 3, eventually causing cirrhosis and even requiring a liver transplant. While most people associate fatty liver disease with alcohol, NAFLD affects those who drink little to no alcohol. Several other factors can worsen fatty liver disease. Here are 3 common habits that can lead fatty liver to progress from the mild to severe stage.
Poor diet
If you have grade 1 fatty liver, you have higher chances of reversing it, and restoring the liver health to normal. But what may hinder this is a poor diet. Simple mistakes such as consuming
added sugar
, refined carbohydrates, and
ultra-processed foods
can further accumulate fat in the liver.
What to do instead? Cut back on sugar, refined carbs, and processed foods. These include breads, biscuits, chips, burgers, deli meats, sodas, and sugary drinks.
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Instead, focus on a well-balanced diet that is rich in vegetables, fruits, whole grains, and healthy fats.
Sedentary lifestyle
Your biggest enemy when it comes to reversing fatty liver disease is physical inactivity. Not moving enough slows down the metabolism and reduces the liver's ability to process fat effectively. Today's sedentary lifestyle, in which jobs require
prolonged sitting
, is the key driver behind fatty liver diseases. Aim for at least 150 minutes of moderate exercise or 75 minutes of intense physical activity a week.
It can be brisk walking, yoga, or resistance training, depending on your fitness level and health condition. Also, try to add more movement in your routine. Steps like walking while attending phone calls, or taking the stairs instead of the elevator, can help.
Underlying health conditions
Certain health conditions may further worsen fatty liver disease. These include obesity, type 2 diabetes, high cholesterol, and triglycerides. If these conditions are left unmanaged, it might lead to a severe form of fatty liver.
Making concious lifestyle changes to control these conditions can prevent the condition from worsening.
Sitting for prolonged hours at work: Beware of these side affects!
Wondering how to do it? Focus on diet and exercise. Stick to a Mediterranean diet that is rich in fruits, vegetables, whole grains, nuts, olive oil, and fatty fish.
Studies
have consistently shown that following a Mediterranean diet can reduce liver fat, and it is the most recommended dietary pattern for NAFLD. Drink coffee. A 2021
study
has shown that drinking cups of coffee every day can reduce the risk of fatty liver by 20% and death from chronic liver disease by 49%. Coffee contains antioxidants like chlorogenic acid, which can help reduce oxidative stress in the liver. It can lower levels of liver enzymes, reduce liver inflammation, and decrease the risk of liver fibrosis in people with NAFLD. Lose excess weight. Even losing 5-10% of
body weight
can significantly reduce liver fat. Cutting back on sugar has been
linked
to improving metabolic conditions of insulin resistance, type 2 diabetes, and obesity.
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