Urban dwellers often drink alcohol, sit for long periods, and indulge in a diet high in sugars and fats, leading to an increasing prevalence of fatty liver disease, even seen more frequently among younger people. In the early stages, fatty liver may show no obvious symptoms, but it could silently progress to cirrhosis or even liver cancer! This time we’ve invited the accredited nutritionist Chen Yunlin to break down the causes of fatty liver and preventive measures to help you safeguard your liver health and reduce fat accumulation!
Causes of Fatty Liver Disease
Fatty liver disease occurs when fat makes up more than 5% of the liver’s total weight. As fatty liver progresses, the liver becomes inflamed and develops fibrosis, leading to cirrhosis and even liver cancer.
Understanding Two Types of Fatty Liver Disease
Non-Alcoholic Fatty Liver Disease
Non-alcoholic fatty liver disease refers to the accumulation of fat in the liver primarily related to lifestyle choices, especially dietary habits, weight management, and metabolism, rather than alcohol consumption. Factors such as obesity, insulin resistance, diabetes, hypertension, and high cholesterol can also increase the risk of developing non-alcoholic fatty liver disease.
Alcoholic Fatty Liver
Every time you drink, it can cause some liver cells to die. Alcoholic fatty liver results from long-term heavy drinking, leading to fat accumulation in the liver and causing severe and permanent liver damage.
How to Prevent Fatty Liver Disease?
1. Maintain a healthy weight and waist circumference
Body Mass Index (BMI) is a straightforward metric for measuring weight standards. Generally, a normal BMI for individuals should fall between 18.5 and 23.5 kilograms per square meter (kg/㎡). When the BMI reaches 23.5 or above, it indicates being overweight, and it’s recommended to start weight management efforts. Additionally, men with a waist circumference of 36 inches or women with a waist circumference of 32 inches or more fall into the category of central obesity. Individuals in this group typically have a higher accumulation of visceral fat, making them part of a high-risk population for fatty liver disease.
2. Control the intake of saturated fats, trans fats, and sugars
Overeating these foods can easily promote the accumulation of fat in the liver. Saturated fats and trans fats can increase blood lipid levels, leading to metabolic abnormalities like insulin resistance. In the long run, this can potentially result in liver inflammation, fibrosis, and even cirrhosis. Additionally, when consuming excess sugar, the body converts the surplus into fat, making it easier for fat to accumulate and increasing the risk of fatty liver.
Does drinking alcohol affect fatty liver disease?
Alcohol is high in calories, and excessive consumption can lead to an intake of too many calories, resulting in weight gain. This weight gain can further promote the accumulation of fat in the liver. Moreover, alcoholic fatty liver disease is caused by heavy drinking. The liver breaks down most of the alcohol consumed and eliminates it from the body. However, this breakdown process produces harmful substances, and drinking excessively increases the burden on the liver, which can damage liver cells.
It is recommended that men consume no more than 2 units of alcohol per day (20 grams of pure alcohol), while women should limit themselves to 1 unit of alcohol per day (10 grams of pure alcohol). One unit of alcohol is equivalent to approximately 30 milliliters of spirits (like whiskey or vodka) or about 60 milliliters of fortified wine (such as sherry or port). Additionally, a typical 350 milliliter can of beer contains about 1.5 units of alcohol.
Learn more: Chen Yunlin Krista – Accredited Dietitian (Hong Kong Nutritionists Association)
Family Nutrition Centerdietitian, Bachelor of Science in Food and Nutritional Sciences from CUHK. Specializes in creating healthy meal plans tailored to the lifestyle of Hongkongers, using simple ingredients to whip up nutritious and delicious dishes.