For quite a while, liver disease was mainly caused by alcohol and viruses. These causes are still around, but the last few decades have brought up a new, significant concern: Fatty Liver Disease (formerly NAFLD), affecting at least 1 in 4 Canadians and 1 in 4 adults globally.
(Short on time? Click here for The Bottom Line)
Your liver is an essential organ that helps your body with detoxification. Located on the upper right side of the abdomen, just below the rib cage, it also supports digestion, regulates blood sugar (glucose)/glycogen/energy, manages hormones, processes vitamins, and more.
When too many triglycerides (a specific type of fat) build up in your liver cells (from causes other than alcohol), you get a fatty liver.
The main issue is metabolic dysfunction. Recently, the condition was renamed to MASLD (Metabolic Dysfunction-Associated Steatotic Liver Disease).
While a mouthful, this name is a better fit because metabolic dysfunction is the root cause. If you have Obesity, Type 2 Diabetes, High Cholesterol, High Blood Pressure, or Insulin Resistance, your risk of developing a fatty liver is significantly higher. Other factors such as rapid weight loss, certain medications, and genetics also play a role. The more risk factors, the more urgent the need for change.
MASLD progresses over time, and the disease often worsens. Fat builds up, inflammation ensues, and severe scarring develops.
Not sure if you have fatty liver? You can work with your doctor to get bloodwork, if clinically appropriate, as a first step. A good second step, if needed, can be to further investigate with an ultrasound or fibroscan.
While there is no pill or ‘cure’ for MASLD, the pillars of Lifestyle Medicine are essential to help you manage, prevent, and even reverse fatty liver, especially if early stage and mild.
Remember these key principles for a healthier liver and improved overall health:
- Keep your nutrition focused on whole, plant foods to keep blood sugar stable and reduce fat build up in the liver
- Stay physically active every day to clear the stored triglycerides
- Work towards and maintain a healthy weight
- Avoid risky substance use
- Actively manage and prevent diabetes, high blood pressure, and high cholesterol
Take the pressure off yourself. Set a reasonable goal. Make small changes. Be kind to yourself. Keep showing up for your health. And as always, chase progress, not perfection.
The Bottom Line
Fatty liver is a common condition associated with obesity, diabetes, blood pressure, and cholesterol. Small, consistent lifestyle changes moving towards whole food, plant predominant nutrition, daily physical activity, and maintaining healthy weight, are some of the most powerful ways you can manage, prevent, and reverse this condition.