Fatty liver, or hepatic steatosis, is a condition where excess fat is stored in the liver. In its early stages, this condition usually does not show symptoms, so many people are unaware they have it.

However, when the liver becomes severely inflamed, this condition can progress to liver cirrhosis. Adopting a healthy lifestyle can help manage fatty liver disease and prevent it from worsening.

What is fatty liver disease (hepatic steatosis)?

Fatty liver can be categorized into two types: non-alcoholic fatty liver disease (NAFLD), which is not caused by alcohol consumption, and alcoholic fatty liver disease (AFLD), which results from excessive alcohol intake.

The exact cause of fatty liver is unknown, but several risk factors can contribute to NAFLD, including high cholesterol levels, consuming high-calorie foods, and obesity. For AFLD, the breakdown of alcohol produces substances that can damage liver cells and cause inflammation.

In the early stages, fatty liver does not cause symptoms, but as inflammation worsens, individuals may experience:

• Upper right abdominal pain
• Weight loss
• Swelling in the legs and abdomen
• Weakness and fatigue
• Loss of appetite
• Jaundice (yellowing of the skin and eyes)

Recommended lifestyle changes for managing fatty liver

Fatty liver is often diagnosed during a medical examination. Besides medication, doctors recommend healthy lifestyle changes to manage the condition. These recommendations vary based on the patient's daily habits and overall health.

Some recommended lifestyle changes include:

Exercise regularly

Regular exercise can help reduce the amount of fat in the liver and alleviate inflammation. Effective exercises include strength training, weightlifting, and aerobics. Aim for 150 minutes of moderate-to-high-intensity aerobic exercise weekly or 30–60 minutes daily for five days a week for optimal results.

Maintain a healthy diet

Fatty liver patients must pay attention to their diet. The Mediterranean diet, which includes foods that help reduce liver fat, such as healthy fats, antioxidants, and complex carbohydrates, is often recommended.

Recommended foods for fatty liver patients include:

• • Seafood
  • Fruits, mainly avocados
  • Whole grains
  • Nuts
  • Olive oil
  • Vegetables

Foods to avoid include those high in saturated fat, such as:

• • Fatty poultry
  • High-fat cheese
  • Red meat
  • Yogurt
  • Baked and fried foods
  • Sugary foods and drinks

Combining a healthy diet with regular exercise can help with weight loss. In fatty liver, losing 5% of body weight can help reduce liver fat. Losing 7–10% of body weight can reduce inflammation and the risk of liver cell damage.

Stop drinking alcohol

For patients with AFLD, it is crucial to completely stop drinking alcohol. Continued alcohol consumption can further stress the liver and worsen the damage.

Regular health check-ups

Fatty liver patients should regularly undergo health check-ups, including blood sugar and cholesterol level tests. High blood sugar and cholesterol levels increase the risk of fatty liver. Doctors may prescribe medication and recommend lifestyle changes to help control these levels.

Early-stage fatty liver usually does not show symptoms. Adopting the right lifestyle changes can support recovery and prevent further liver damage.

If you need medical advice or consultation, you can either visit a doctor or make use of the consultation features that are available in the Ai Care application by downloading the Ai Care application from the App Store or Play Store.

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