Health problems tend to evolve over time as our lifestyles change. Thanks to advances in technology, medicine, food, and daily life, we don't have to face many of the often deadly health problems our ancestors did. At the same time, we're facing issues they never would have imagined.
One health problem that's on the rise is fatty liver disease. This health issue is linked to obesity and diabetes, which are also increasingly common, as well as to other disorders involving insulin resistance. It might not be something you notice right away, but left untreated, it can lead to many other health issues.
One of those issues is non-alcoholic steatohepatitis (NASH), which can increase the risk of cirrhosis, where scarring prevents the liver from functioning properly. It can also increase the risk of liver cancer. As the name implies, this liver issue is not caused by excess alcohol consumption.
There is good news, though. If it's caught at an early stage, it's reversible — with a few changes made to diet and lifestyle.
Read on to discover the signs and causes of fatty liver, and how to keep your liver safe and healthy for years!
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What Is Fatty Liver?
Fatty liver is exactly what it sounds like: a condition in which large pockets of fat develop in the cells of the liver.
A healthy liver will typically have a small amount of fat in the cells. However, if more than 5 percent of the liver is fat, then the liver is considered to be fatty.
Drinking too much alcohol is not the cause of fatty liver.
Causes Of Fatty Liver Cause #1: Excess Belly Fat
Fatty liver is linked to obesity, which causes a low-level inflammation of the body, leading to the storage of more fat.
Fatty liver can also develop in people who carry a lot of weight around their midsection, but who aren't otherwise obese.
Cause #2: Eating Lots Of Refined Foods
Eating a lot of refined carbs, such as cookies, breads, and pastas, also causes the liver to store more fat, especially if they're eaten in very large quantities. Eating a diet high in carbs can lead to a 27 percent increase in liver fat in just a few weeks.
Refined sugars are also a culprit, as are sweeteners like fructose, which are commonly found in sodas and other sweet drinks.
Cause #3: Insulin Resistance And Diabetes
If you already have diabetes, your risk for developing fatty liver is higher. This is especially true for those with type 2 diabetes and metabolic syndrome. These conditions can cause the liver to store more fat.
Another preexisting health issue that can make the liver store more fat is leaky gut, which is caused by imbalanced gut flora and inflammation.
So what are the symptoms?
Symptoms Of Fatty Liver Symptom #1: Pain Or 'Full' Feeling In The Right Or Central Abdomen
A too-full, tender, or painful feeling in the center right of the abdomen is a sign that something isn't quite right with your liver. However, this feeling can also be caused by other issues of the digestive system. It is best to consult with a doctor.
Symptom #2: Elevated Insulin, Triglyceride, And Liver Enzyme Levels
Most people with fatty liver are asymptomatic, and the real state of their liver's health only appears when tests are done. Fatty liver disease may be to blame if a blood test shows higher-than-normal insulin and/or triglyceride levels, or elevated levels of liver enzymes like AST or ALT.
Symptom #3: Loss Of Appetite
As fatty liver progresses into NASH, the symptoms will become more severe and more noticeable.
A lack of appetite is one of the early signs of NASH.
Symptom #4: Yellowing Of Eyes And Skin
Hepatitis, the blanket term for malfunction of the liver, causes a jaundiced (or yellowed) appearance to the skin and to the whites of the eyes. This happens because red blood cells are being broken down in excess, causing discoloration.
So what can you do about it?
How To Help Your Liver Stay Healthy Healthy Liver Tip #1: Cut Back On Carbs
Carbs, especially refined carbs, can cause the liver to store excess fat if consumed in excess. If you'd like to keep your liver healthy, try switching up your diet to include whole grains as well as carb alternatives. You don't have to cut them out entirely, just cut down on the intake.
A study showed that after switching to a Mediterranean diet, which includes a lot of beans, vegetables, and seafood, insulin resistance and liver fat decreased significantly.
Healthy Liver Tip #2: Drink Some Green Tea
Green tea is great for your whole body, but a study showed that one of several types of antioxidants, called catechins, can help decrease liver fat and inflammation in people with liver-health issues.
Healthy Liver Tip #3: Eat Plenty Of Healthy Fats And Fibers
It might sound weird to eat fat if you're trying to reduce fat, but not all fats are created equal. Monounsaturated fats like those found in avocados, olive oil, and nuts have been shown to reduce liver fat levels.
The same goes for fiber. Ingesting about 10 grams of soluble fiber per day may help reduce liver fat, too.
Healthy Liver Tip #4: Stay Active
Fatty liver disease, as well as other liver issues, is often linked to obesity, so it's best to keep your weight under control using diet and physical activity. A little pudge won't do you any harm, and in fact might even be good for you, but it's best to keep an eye on your weight. Talk to your doctor about the proper weight range for your body.
If you think there might be an issue with your liver, talk to your doctor as soon as possible to get the proper tests and checkups done. And be sure to SHARE this important information with everyone you know to make sure they stay healthy too!
