Lifestyle causes of fatty liver include a diet high in processed foods, sugar, and unhealthy fats; excess alcohol intake; being overweight or obese; and a sedentary lifestyle, all of which promote fat buildup in the liver, often alongside insulin resistance and high blood fats. Addressing these habits, such as improving diet, exercising, losing weight, and reducing alcohol, is key to prevention and management.
Lifestyle and Dietary Habits
Unhealthy dietary habits, such as high sugar, refined carbohydrates, alcohol consumption, and saturated fat intake, directly impact fatty liver and obesity.
Eating excess calories causes fat to build up in the liver. When the liver does not process and break down fats as it normally should, too much fat will accumulate. People tend to develop fatty liver if they have certain other conditions, such as obesity, diabetes or high triglycerides.
It is important to remember that in its early stages, fatty liver disease often has no obvious symptoms. However, some signs that may appear include: Heartburn: A sensation of pain, bloating, or pressure in the area of the solar plexus. Nausea and vomiting: Especially after eating fatty foods.
Treating fatty liver during pregnancy, especially the severe Acute Fatty Liver of Pregnancy (AFLP), focuses on immediate medical intervention, primarily prompt delivery of the baby, alongside supportive care like managing blood sugar, electrolytes, and coagulation issues, while lifestyle changes (healthy diet, safe exercise) help with general fatty liver (NAFLD) but aren't enough for AFLP.
Having NAFLD during pregnancy increases risks for both the mother and the baby, including hypertensive complications of pregnancy, bleeding after delivery, and pre-term birth. Thus, women with NAFLD warrant pre-conception counseling regarding these risks, and management by a high-risk obstetrician during pregnancy.
To manage fatty liver, avoid sugary foods/drinks, refined carbs (white bread, pasta, rice), saturated/trans fats (fatty meats, butter, fried foods, pastries, processed snacks), and alcohol, while limiting salt, as these contribute to fat buildup and liver damage; focus instead on whole grains, fruits, veggies, lean proteins, and healthy fats like olive oil.
Signs that you may have more serious fatty liver disease are:
Vitamin E. Vitamin E is an antioxidant, which means it's a nutrient that may help protect cells against damage. Research suggests that in people who have MASLD, vitamin E may boost the liver's natural antioxidants, help reduce liver inflammation and scarring, and help prevent fat buildup.
Drugs. Medications commonly implicated in causing fatty liver include corticosteroids, antidepressant and antipsychotic medications and, most commonly, tamoxifen.
Metabolic dysfunction-associated steatotic liver disease (MASLD), formerly called nonalcoholic fatty liver disease (NAFLD), is a liver condition that affects people with excess weight, obesity or other metabolic conditions, such as type 2 diabetes, high blood pressure or high cholesterol.
Vitamin D deficiency exacerbates the development and progression of NAFLD by the activation of TLR2 and TLR4, and stimulates downstream inflammatory signaling molecules causing steatosis and inflammation.
Excessive Alcohol Consumption
When alcohol is consumed, the liver works overtime to metabolize it. Over time, excessive alcohol consumption can lead to inflammation, scarring, and even cirrhosis of the liver. This chronic damage significantly increases the risk of liver cancer.
“Many people, and even some doctors, think fatty liver is just something you have to live with.” says Dr. Halegoua-DeMarzio, “But it's not. If ignored, it can lead to serious complications including cancer or liver transplant.”
Non-alcoholic fatty liver disease (NAFLD) is a common condition where fat builds up in your liver. It's often linked to being overweight and can usually be treated with healthy lifestyle changes. It's also known as metabolic dysfunction-associated steatotic liver disease (MASLD).
Aerobic exercise (such as brisk walking, cycling, swimming, jogging, dancing and team sports) is particularly beneficial for the management of fatty liver and also improves the health of your heart, blood vessels and your aerobic fitness.
In individuals with NAFLD, DNA damage is common due to oxidative stress and inflammation. Increasing B12 levels may help mitigate liver inflammation and prevent disease progression.
If you've been diagnosed with liver disease, your healthcare professional might suggest that you:
Early symptoms of fatty liver can include fatigue, mild abdominal discomfort or pain, unexplained weight changes, and elevated liver enzymes. However, it's important to note that some individuals may not experience any symptoms in the early stages. Blood tests and a liver ultrasound help confirm fatty liver.
Four key warning signs of a damaged liver include jaundice (yellow skin/eyes), abdominal issues (swelling, pain), fatigue/weakness, and changes in urine/stool color, alongside symptoms like itchy skin, easy bruising, confusion, or nausea, indicating the liver isn't filtering toxins or clotting blood properly.
Adopt a calorie-restricted diet – Reduce your intake of processed foods and focus on whole, nutrient-dense meals. Increase protein intake – Lean meats, fish, tofu, and legumes help maintain muscle mass while reducing fat. Incorporate physical activity – Regular workouts burn excess liver fat and improve metabolism.
Metabolic dysfunction-associated steatotic liver disease (MASLD) is when fat builds up in your liver because of extra body weight, high blood sugar, high cholesterol, or high blood pressure. It used to be called nonalcoholic fatty liver disease. Obesity may be the most common cause of this disease.
Breakfast: One-egg omelet with spinach, tomatoes and feta cheese and a piece of multigrain toast topped with avocado. Coffee or tea. Lunch: A bowl of bean and barley soup, a spinach salad, and a cup of strawberries. Water with lemon.
Too Much Alcohol
Alcoholic fatty liver, which causes liver inflammation (alcoholic hepatitis), eventual scarring (cirrhosis) and even liver cancer, is a process that begins on as little as four drinks a day for men and two for women. By the time you show symptoms, your liver may be damaged beyond repair.