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News18
2 days ago
- Health
- News18
Why Fatty Liver Is Affecting More Young People And What You Can Do About It
The cases of fatty liver among the younger generation is at a rapid rise. However, with certain lifestyle changes, fatty liver can be reversed. Liver ailments, once limited to older individuals, have now become quite prevalent among the youth also. A common condition experienced by many in the younger generation today is non alcoholic fatty liver disease (NAFLD). Due to many lifestyle compromises, including poor diets, excess fat and obesity, fatty liver is increasingly affecting young adults. If not treated on time, a fatty liver may ultimately result in diseases such as non-alcoholic steatohepatitis (NASH), liver fibrosis, cirrhosis, and even liver cancer. However, there is no need to hit the panic button just yet. By mixing correct medical treatment and certain lifestyle changes, you can reverse the fatty liver and rejuvenate your body. Here are five strategies based on evidence and study that could prove beneficial against fatty liver. Mediterranean Diet The liver's health is significantly influenced by the food you intake. Why, studies promote a Mediterranean diet for individuals to guard against liver ailments. According to the Journal of Hepatology, fruits, vegetables, whole grains, nuts, olive oil, and fatty fish are highly beneficial for your liver and overall health. A Mediterranean diet, lacking refined carbs and processed sugars, is rich in anti-inflammatory and antioxidant foods that help reduce liver fat. A 2017 study by the Journal of Hepatology found that NAFLD and insufficient physical activity or a sedentary lifestyle are interlinked. Regular exercise is a powerful tool to conquer health problems, including liver ailments. Adding 150 minutes of weekly light to intense exercising and taking part in more physical activities is bound to support your liver and overall body functioning. Losing Weight Once you raise your physical activities or incorporate a fitness regime into your lifestyle, while eating a balanced diet, you naturally start losing fat and the excess weight you had been carrying. Gradual and sustained weight loss can be transformative and is considered one of the most effective ways to reverse fatty liver. Cut Down Sugar According to the US-based National Library of Medicine, reducing sugar intake is another easy means to counter fatty liver and its consequences. Excess sugar is directly linked to fat accumulation in your liver. Why, medical experts advise you to limit the soft drinks, pastries and other sweet delicacies that you so dearly love. Health advisers also suggest avoiding refined carbs and replacing them with whole foods and ones that have a low glycemic index. Coffee Coffee, especially black coffee, without sugar or cream, could positively influence liver health. Rich in antioxidants like chlorogenic acid, drinking coffee can help reduce oxidative stress in the liver. While excess caffeine is never good for your health, drinking coffee occasionally can give people with NAFLD lower levels of liver enzymes, reduced liver inflammation and decreased risk of liver fibrosis. view comments First Published: July 20, 2025, 16:00 IST Disclaimer: Comments reflect users' views, not News18's. Please keep discussions respectful and constructive. Abusive, defamatory, or illegal comments will be removed. News18 may disable any comment at its discretion. By posting, you agree to our Terms of Use and Privacy Policy.
Time of India
4 days ago
- Health
- Time of India
5 lifestyle changes that can reverse fatty liver disease
Non-alcoholic fatty liver disease (NAFLD) is increasingly affecting young adults due to poor lifestyles, potentially leading to severe liver conditions. Adopting a Mediterranean diet, engaging in regular physical activity, and achieving gradual weight loss are crucial steps. Reducing sugar and refined carbohydrate intake, along with drinking coffee, can also significantly improve liver health and reduce the risk of NAFLD. Liver diseases are becoming increasingly common, especially among the young generation. One of the most common conditions is non alcoholic fatty liver disease (NAFLD). Once primarily associated with older individuals, NAFLD, however, is increasingly affecting young adults , due to many modern lifestyle factors such as poor diet, sedentary habits, and obesity. If left untreated, fatty liver disease can progress to more serious conditions such as non-alcoholic steatohepatitis (NASH), liver fibrosis, cirrhosis, and even liver cancer. Over time, it may also increase the risk of cardiovascular disease and type 2 diabetes. Fortunately, fatty liver can be reversed, along with proper treatment and lifestyle changes. Here are five evidence-based strategies to reverse NAFLD. Stick to a Mediterranean diet What you eat has a significant impact on your health. The Mediterranean diet, rich in fruits, vegetables, whole grains, nuts, olive oil, and fatty fish, is considered one of the best diets for overall health and well-being. Studies have consistently shown that following a Mediterranean diet can reduce liver fat and is the most recommended dietary pattern for NAFLD. This diet helps to reduce liver fat and inflammation. This diet is rich in anti-inflammatory and antioxidant foods, and also does not have any refined carbs and processed sugars, both known to worsen liver health. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Indian Investors Are Buying These Dubai Apartments—Here's Why Binghatti Developers FZE Explore Undo Incorporate physical activity Regular exercise is a powerful tool to manage NAFLD. Aim for at least 150 minutes of moderate aerobic activity weekly, such as brisk walking or cycling. Also, add strength training. A 2017 study has linked NAFLD to a sedentary lifestyle. It is important to understand that our body is programmed to move. Physical activity plays an important role in the management of NAFLD and NASH. Regular exercise reduces liver fat by improving insulin sensitivity. Even small changes, like taking stairs or walking during breaks, can make a difference. Lose excess weight Weight loss is one of the most effective ways to reverse fatty liver disease. Even losing 5-10% of body weight can significantly reduce liver fat. It is important to understand that gradual and sustainable weight loss through diet and exercise is key. Rapid weight loss can worsen liver damage. Talk to your healthcare provider or nutritionist to create a sustainable plan tailored to your needs. Keep track of your progress with measurable goals, like waist circumference or BMI. Fruit juice, coffee can increase the risk of stroke, find stroke find studies Cut sugar and refined carbs One of the most effective ways to improve your liver health is to limit foods high in added sugars, such as soft drinks, pastries, and white bread. Excess sugar, particularly fructose, is directly linked to fat accumulation in the liver. Also, avoid any refined carbs, and instead eat whole foods and ones that have a low glycemic index, such as oats, legumes, brown rice, and vegetables, to stabilize blood sugar levels. A 2023 study has emphasized the importance of reducing sugar intake. It is also linked to metabolic conditions of insulin resistance, type 2 diabetes, and obesity. Drink coffee Studies have consistently shown that drinking coffee, especially black coffee without sugar or cream, may protect the liver. Coffee is rich in antioxidants like chlorogenic acid, which can help reduce oxidative stress in the liver. It has been associated with lower levels of liver enzymes, reduced liver inflammation, and a decreased risk of liver fibrosis in people with NAFLD. A 2021 study found that drinking cups of coffee every day can reduce the risk of fatty liver by 20% and death from chronic liver disease by 49%. However, if you have other health conditions like acid reflux or anxiety, it is important to consult a doctor.
Time of India
5 days ago
- Health
- Time of India
Fatty Liver: 5 nuts to improve liver health (and when to have them)
Fatty liver disease, particularly Non-Alcoholic Fatty Liver Disease (NAFLD), is a growing health concern worldwide, affecting an estimated 30.2% of the world's population. Prevalence varies by region, with rates above 40% in the Americas and Southeast Asia. What is Non-Alcoholic Fatty Liver Disease (NAFLD)? Non-alcoholic fatty liver disease (NAFLD) is a condition where excess fat builds up in the liver, not caused by heavy alcohol consumption. It's often linked to obesity, type 2 diabetes, and metabolic syndrome. NAFLD encompasses a spectrum of conditions, from simple fat buildup (NAFL) to more serious inflammation and scarring (NASH). Often termed the "silent epidemic," NAFLD is often symptomless in its early stages. The good news? You don't always need a prescription and pills to fight it. Nature has packed powerful allies into tiny packages: nuts! But why choose nuts for fatty liver? As per a 2020 study , nut consumption improves cardiometabolic risk factors, like, diabetes, obesity, dyslipidemia – all closely linked to fatty liver. Moreover, a large cohort analysis found that consuming nuts 4+ times weekly cuts NAFLD risk by ~20%. These crunchy delights are loaded with unsaturated fats, fiber, antioxidants, vitamins, and minerals that support liver function, reduce inflammation, and fight fat accumulation. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like I lost my wife, now my son is in danger, please help him! Donate For Health Donate Now Undo Let's go pick'em! Walnuts Walnuts are the edible seeds of the walnut tree, belonging to the stone fruit family. They are a popular type of tree nut, known for their wrinkled, brain-like appearance and rich, sweet taste. Why pick them: Packed with omega‑3 fatty acids and antioxidants, walnuts are often hailed as the top nut for liver support. Their anti-inflammatory properties help reduce liver fat and improve enzyme levels. A 2021 Mediterranean-diet study found that daily walnut consumption led to significantly greater liver fat reduction. Timing tip: In the morning, walnuts provide steady energy and blood sugar stability. Whereas, at night, their melatonin and magnesium content can boost sleep and control overnight inflammation. Almonds Almonds are the edible seeds of the Prunus dulcis tree, commonly known as the almond tree. They are technically drupes, which are fruits with a fleshy outer layer (the hull and shell in this case) and a hard shell surrounding the seed. Why pick them: High in vitamin E, fiber, and monounsaturated fats, almonds support fat metabolism in the liver and reduce oxidative stress. Regular almond intake has been linked to lower LDL cholesterol and improved blood sugar levels, both important for fatty liver prevention. Timing tip: Almonds are usually and popularly consumed in the morning, before or with breakfast. Early in the day helps curb cravings, enhance digestion, and stabilize sugar levels. A mid‑afternoon handful can prevent unhealthy snacking habits. Pistachios Pistachios are the edible seeds of the pistachio tree, Pistacia vera, known for their distinct green color and slightly sweet, nutty flavor. They are typically encased in a hard, beige shell that needs to be cracked open to reveal the seed. Why pick them: Loaded with antioxidants and beneficial fats, pistachios modulate genes tied to lipid metabolism and reduce oxidative damage. Studies suggest they support healthy lipid profiles and guard the liver against fat accumulation. Timing tip: As a pre- or post-workout snack, pistachios offer quick energy and recovery nutrition. Pair them with milk or a banana before bed to tap into their magnesium and promote relaxation. Pecans Pecans are a type of tree nut native to North America, specifically the southern and central regions of the United States and Mexico. They are known for their rich, buttery flavor and crisp texture, making them a popular ingredient in both sweet and savory dishes. Why pick them: Pecans are rich in monounsaturated fats, vitamin E, and antioxidants, nutrients that combat inflammation and protect liver cells. Incorporating them into a Mediterranean-style eating pattern helps reduce liver fat and improves metabolic markers. Timing tip: Swap them in as crunchy salad toppers at lunch, or enjoy a small portion mid-morning to satisfy hunger and support a healthy lipid profile. Brazil nuts Brazil nuts are large, oblong seeds from the Brazil nut tree (Bertholletia excelsa), native to the Amazon rainforest. They are known for being a rich source of selenium, a trace mineral essential for various bodily functions. Beyond selenium, they also offer a good source of healthy fats, protein, fiber, and other vitamins and minerals. Why pick them: Exceptionally rich in selenium, an antioxidant that boosts selenoproteins crucial for liver detox and oxidative stress defense. Just 1–3 Brazil nuts daily can meet your selenium needs without going overboard. Timing tip: Enjoy them in the morning or early afternoon to ensure selenium is absorbed gradually throughout the day. Safety note: Selenium toxicity is possible with excessive intake. Stick to 1–3 nuts per day. The information provided in this article is for educational and informational purposes only and is not intended as medical advice. While nuts have been associated with liver health benefits, individual nutritional needs and medical conditions vary. Always consult a qualified healthcare professional or registered dietitian before making any significant changes to your diet. Fatty liver diet: Best and worst foods for your liver
New Indian Express
09-07-2025
- Health
- New Indian Express
NAFLD: Sober but still at risk
You may not feel it and there may be no symptoms at all. But deep inside your body, your liver could be quietly storing fat, even if you've never touched a drop of alcohol. That's the unnerving reality of non-alcoholic fatty liver disease (NAFLD), a condition that's crawling into more lives than ever, silently and steadily. What exactly do you mean by NAFLD? 'It is a condition where fat builds up in your liver, for reasons other than alcohol,' says Dr Narendra Teja Gogireddy, consultant surgical gastroenterologist at Apollo Hospitals, Hyderguda, further adding, 'This term is used for patients with chronic lifestyle diseases. In initial stages it is mild and reversible, however it can cause liver damage over time and lead to serious conditions like cirrhosis or liver failure.' The condition often stems from everyday habits that seem harmless at first; a sedentary routine, meals loaded with sugar and processed carbs, and that familiar struggle with weight gain. 'People who drink little or no alcohol may develop NAFLD. People who are overweight or obese frequently exhibit it. The most prevalent type of liver disease in the world today is NAFLD. Although NAFLD in its early stages is typically benign and asymptomatic, it can develop into more severe forms such as Non-Alcoholic Steatohepatitis (NASH), which involves damage and inflammation of the liver. NASH can result in cirrhosis, scarring (fibrosis), and potentially liver failure or malignancy if treatment is not received,' explains Dr Naveen Polavarapu, senior consultant, medical gastroenterologist, liver specialist, lead, advanced endoscopic interventions & training, clinical director, Yashoda Hospitals, Hyderabad. What's alarming is that NAFLD doesn't discriminate, 'Fat can build up in your liver even if you don't drink alcohol. This happens due to several factors like insulin resistance (often linked with type 2 diabetes or prediabetes), high cholesterol or triglyceride levels, poor diet (especially diets high in sugar and refined carbs), sedentary lifestyle (lack of physical activity), rapid weight loss or malnutrition, certain medications (like corticosteroids or some cancer drugs), hormonal imbalances or metabolic syndrome. These risk factors can lead to fat accumulation in liver cells, potentially causing inflammation, scarring, and liver damage over time if not managed,' says Dr Narendra.
Time of India
07-07-2025
- Health
- Time of India
6 simple habits that can help prevent fat buildup in your liver
Fatty liver – whether alcoholic or non‑alcoholic – is a growing health concern globally, especially Non-Alcoholic Fatty Liver Disease (NAFLD), which is an increasing health issue impacting approximately 30.2% of the global population. The prevalence differs by region, with figures exceeding 40% in both the Americas and Southeast Asia. What is Non-Alcoholic Fatty Liver Disease (NAFLD)? Non-alcoholic fatty liver disease (NAFLD) is a disorder characterized by the accumulation of excess fat in the liver, unrelated to significant alcohol intake. It is frequently associated with obesity, type 2 diabetes, and metabolic syndrome. NAFLD includes a range of conditions, from simple fat accumulation (NAFL) to more severe inflammation and fibrosis (NASH). Often referred to as the "silent epidemic," NAFLD typically shows no symptoms during its initial stages. But the good news? Small lifestyle tweaks can make a big difference. In this article, let's explore 6 simple, research-backed habits that help prevent fat from accumulating in your liver – boosting energy, improving metabolic health, and protecting you from potential complications like inflammation, fibrosis, or cirrhosis. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like An engineer reveals: One simple trick to get internet without a subscription Techno Mag Learn More Undo Whether you're early in life or mid-career, these approachable habits can integrate into your routine – and significantly improve both liver health and overall wellness. Eat a balanced, whole‑food diet A diet rich in whole foods – vegetables, fruits, whole grains, legumes, lean proteins, and healthy fats like olive oil – is foundational for preventing fatty liver. Harvard-backed study and clinical trials show that Mediterranean-style diets reduce liver fat significantly – up to twice as much compared to standard healthy eating. Why it matters: Consuming whole fruits, vegetables, whole grains, healthy fats, and lean proteins supports liver function by reducing inflammation and fat storage. In contrast, processed foods rich in added sugars, and saturated and trans fats promote insulin resistance – driving fat into the liver. Key strategies: Cut added sugars and refined carbs like sodas, white bread, and pastries. These spike insulin and encourage hepatic fat deposition. Prioritize healthy fats: Choose olive oil, avocados, nuts, seeds, and fatty fish – which support lipid metabolism and reduce inflammation. Follow a Mediterranean-style pattern: Plenty of plant-based foods, whole grains, olive oil, and moderate lean protein lowers liver fat and metabolic risk. Stay active: Aerobic + resistance training Physical activity is a cornerstone of liver health – even without major weight loss. Aim for at least 150 minutes per week of moderate-intensity aerobic exercise (like brisk walking, cycling, or swimming) plus two sessions of resistance exercises. Both forms lower liver fat, enhance insulin sensitivity and reduce visceral fat. Why it matters: Physical activity enhances insulin sensitivity, helps burn fat, and decreases hepatic fat – even without major weight loss. Recommendations: Aim for ≥150 minutes of moderate-intensity exercise each week (brisk walking, cycling, swimming) with 2 resistance sessions. Even light, consistent movement – like walking after meals or taking stairs – yields benefit. Drink generous water and liver‑friendly beverages (Cut added sugars, especially fructose) High intake of added sugars – particularly high-fructose corn syrup – directly increases liver fat, independent of total calories. Avoid sugar-sweetened beverages (juice, soda, energy drinks), and read labels for hidden sugars like dextrose and agave. Opt for stevia or allulose when you need sweetness, but real, unprocessed whole fruits remain a better, fiber-rich alternative. On the other hand, hydration supports liver detoxification and overall metabolism. Why it matters: Adequate hydration enhances liver detoxification and metabolic functions. Certain drinks like coffee, green tea, and beetroot juice offer antioxidants and support liver health. Pro tips: Hydrate well: Adults need ~2.7–3.7 liters/day – including foods – enhancing toxin removal and cellular regeneration. Green tea: Rich in catechins (EGCG), it decreases fat accumulation and supports lipid metabolism. Black coffee: Antioxidants like chlorogenic acid have been shown to reduce liver fibrosis risk and protect against NAFLD – with 2–4 cups daily associated with slower disease progression. Beetroot juice: Nitrates and betalains help reduce oxidative stress and inflammation—drink occasionally to boost detox pathways. Lemon water and other teas: Flavonoid-rich drinks support antioxidant activity and gentle detox when replacing sugary options. Prioritize quality sleep and stress management Why it matters: Poor sleep (under 7 hours/night) and chronic stress elevate cortisol, which promotes insulin resistance and fat storage in the liver. Regular sleep patterns, wind-down routines, and stress-relief practices like meditation or yoga can help blunt metabolic stress and liver fat buildup. Habits to embrace: Sleep 7–9 hours nightly: Use bedtime routines, limit caffeine, and wind down electronics to support metabolic regulation. Use relaxation techniques: Yoga, meditation, deep breathing, or journaling lower cortisol and reduce fatty infiltration risk. Limit alcohol and avoid smoking Why it matters: Alcohol – even moderate intake – can worsen fat accumulation and liver inflammation. Experts recommend avoiding alcohol entirely if you're at risk for MASLD. Smoking accelerates liver scarring – if you smoke, quitting is one of the most powerful steps you can take. Guidelines: Stick to moderate alcohol intake: ≤1 drink/day for women, ≤2 for men – or ideally avoid if at risk. Quit smoking, or reduce exposure – it compounds liver injury risk. Monitor health metrics regularly Why it matters: Fatty liver often begins silently; it is often asymptomatic in early stages, but proactive screening enables early detection and reversal. Actionable steps: Track weight, waist circumference, and BMI: Losing 5–10% of body weight reduces liver fat; even 7–10% can reverse inflammation and fibrosis. Check blood markers: Liver enzymes, glucose, lipids – abnormal results prompt dietary or therapeutic intervention. Use imaging when recommended: Ultrasound, FibroScan, or MRI to detect early steatosis before irreversible damage. Manage comorbidities: Keep diabetes, hypertension, and cholesterol in check to ease liver burden. The final word: Wellness starts at home and with baby steps. These six habits – clean eating, regular exercise, proper hydration and beneficial beverages, sleep and stress care, limiting alcohol/smoking, and routine health monitoring – create a powerful defense against fat build‑up in the liver. Supported by robust science from global health bodies and medical experts, they combine to reduce inflammation, improve insulin response, and protect against long-term harm. Start by integrating just one change per week, build momentum, and watch your liver health and metabolic resilience flourish. 6 yoga poses to burn fat faster
