4 Daily Habits That Could Be Worsening Your Fatty Liver

 

For many, fatty liver disease is seen as a condition that only affects middle-aged individuals with poor diets or obesity. However, this isn’t entirely true. Increasingly, people who are not overweight are also being diagnosed with fatty liver disease. This is because fatty liver isn’t solely linked to a greasy diet—it’s also closely tied to lifestyle habits.

Below are four overlooked daily habits that may exacerbate fatty liver disease:

 

Eating Too Quickly

Have you noticed how some people finish their meals in just a few bites, while others take their time? Slow eaters might feel self-conscious when others finish first, but eating slowly is actually beneficial.

Multiple studies suggest that fast eaters are more prone to non-alcoholic fatty liver disease (NAFLD). A 2024 study found that people who consistently finish meals in under 5 minutes (at least twice weekly) have an 81% higher risk of developing NAFLD. While the exact mechanism remains unclear, one possible reason is that fast eaters tend to consume more food, leading to weight gain and fat accumulation in the liver.

Another study revealed that, on average, fast eaters consume 105 kcal more daily compared to slow eaters. They also tend to weigh 5 kg more, have a 1.3 kg/m² higher BMI, and a 3.1 cm larger waist circumference.

 

Frequent Alcohol Consumption

Excessive alcohol intake directly causes alcoholic fatty liver disease. Research shows that consuming over 60 grams of alcohol daily (roughly half a bottle of wine or two cans of beer) leads to alcoholic fatty changes in 60% of individuals. Notably, women are more susceptible to alcohol-related liver damage than men, even at the same intake levels.

Even moderate drinking can harm the liver, especially for those already diagnosed with fatty liver. A landmark study published in *The Lancet* as early as 1995 found that daily alcohol intake exceeding 40 grams increases the risk of cirrhosis by 30% in fatty liver patients and raises the likelihood of liver fibrosis progressing to cirrhosis by 37%.

Early-stage fatty liver may be reversible, but once cirrhosis develops, the damage becomes irreversible, often requiring a liver transplant.

 

Sedentary Lifestyle

Prolonged sitting is deceptively harmful. Studies indicate that the longer you sit, the higher your risk of NAFLD. A study of 2,054 Chinese men categorized by daily sitting time found that those sitting over 7.1 hours daily had the highest NAFLD prevalence and elevated inflammatory markers. Another U.S. study linked sitting over 8 hours daily to a 44% increased NAFLD risk.

Exercise counteracts this risk:

• 150+ minutes of moderate-intensity or 75+ minutes of vigorous exercise weekly reduces NAFLD risk by 44%.
• Doubling exercise to 300+ minutes of moderate activity weekly lowers fibrosis risk by 59% and cirrhosis risk by 63%.
  

 

Sugary Drink Addiction

High fructose intake is strongly linked to NAFLD. Studies show that NAFLD patients consume 2–3 times more fructose daily than healthy individuals (365 kcal vs. 170 kcal). Fructose also promotes liver fat accumulation 2–3 times more effectively than glucose.

Excess fructose poses additional risks:

• Raises uric acid levels, increasing gout risk.
  
• Reduces insulin sensitivity, elevating risks of hyperglycemia and type 2 diabetes.
  

Note: Eating 250 grams of fruit daily (about a handful) is beneficial and reduces chronic disease risks. The real culprits are processed foods loaded with fructose or sucrose—fruit juices, sodas, cakes, and desserts—not whole fruits.

 

FAQs about Fatty Liver

What are The Reasons for Fatty Liver​?

Experts do not fully understand why fat accumulates in some livers or why some cases progress to NASH. However, both NAFLD and NASH are associated with several risk factors. Genetics can make some individuals more prone to liver fat buildup. Obesity and insulin resistance, which impairs the body's ability to regulate blood sugar, are also major contributors. Additionally, type 2 diabetes and high levels of fats in the blood, especially triglycerides, increase the risk of developing fatty liver disease.

What is the Symptoms of Fatty Liver​?

Fatty liver disease often develops silently without noticeable symptoms. However, some individuals may experience fatigue, general discomfort, or unexplained weight loss. Common symptoms include persistent tiredness, pain or discomfort in the upper right abdomen, loss of appetite, and nausea. As the condition progresses, more severe symptoms such as jaundice (yellowing of the skin and eyes), swelling in the abdomen or legs, and increased tendency to bruise or bleed may appear. 

How do You Reverse a Fatty Liver​?

Lifestyle changes: Losing weight through a balanced diet and regular exercise is essential for managing fatty liver. Reducing alcohol intake and following a healthy eating plan, such as a Mediterranean diet, can help improve liver function and prevent further damage.  

Medications: Doctors may prescribe medications to lower cholesterol and triglycerides, which can reduce fat buildup in the liver. Some diabetes and liver-specific drugs may also be recommended to help control the condition and prevent complications.

How to Prevent Fatty Liver Disease​?

The most effective way to prevent fatty liver disease is by maintaining a healthy diet and engaging in regular exercise. A balanced diet rich in fruits, vegetables, whole grains, and lean proteins helps regulate fat metabolism and prevents excess fat accumulation in the liver. Avoiding sugary beverages, processed foods, and excessive alcohol consumption is also crucial in reducing liver fat. In addition to a healthy diet, regular physical activity, such as aerobic exercises and strength training, improves insulin sensitivity and promotes fat breakdown, reducing the risk of fatty liver disease.

Is Fatty Liver Hereditary?

Fatty liver is a polygenic hereditary disease, meaning multiple genes, such as PNPLA3 and TM6SF2, contribute to its development. While genetics increase susceptibility, environmental factors like diet and lifestyle play a crucial role. Those with a family history should adopt healthy habits to lower their risk.