(Image source from: Canva.com)

Liver issues, previously associated with older ages, are now becoming common in younger people too. A frequently encountered problem among today’s youth is non-alcoholic fatty liver disease (NAFLD). This condition is on the rise in young adults, largely due to unhealthy lifestyles, bad eating habits, overweight, and obesity. If not addressed promptly, a fatty liver can lead to serious health issues like non-alcoholic steatohepatitis (NASH), liver fibrosis, cirrhosis, or even liver cancer. There’s no need to panic just yet.
By combining appropriate medical care with some lifestyle adjustments, you can improve your fatty liver situation and boost your health. Here are five evidence-based strategies that might help with fatty liver.

Mediterranean Diet: The food you eat has a big impact on your liver health. Research highlights the Mediterranean diet as a protective measure against liver diseases. The Journal of Hepatology states that consuming fruits, vegetables, whole grains, nuts, olive oil, and fatty fish offers considerable benefits for your liver and your overall well-being. This diet avoids refined carbs and processed sugars and includes many anti-inflammatory and antioxidant-rich foods that help lessen liver fat.

Physical Activity: A study from 2017 in the Journal of Hepatology showed a connection between NAFLD and a lack of physical activity or a sedentary lifestyle. Regular exercise serves as an effective way to tackle health concerns, including liver issues. Engaging in 150 minutes of light to vigorous exercise each week and being more active in daily life will certainly benefit your liver and general health.

Losing Weight: By enhancing your physical activity or adding a fitness routine to your life and maintaining a balanced diet, you'll begin to shed fat and lose extra weight.Slowly and consistently losing weight can be life-changing and is known to be one of the best methods to reverse fatty liver.

Cut Down Sugar: As noted by the US National Library of Medicine, cutting back on sugar is a simple way to fight fatty liver and its effects. Too much sugar is linked to fat buildup in the liver. Therefore, healthcare professionals recommend reducing your intake of sugary drinks, pastries, and other sweet treats you enjoy. They also encourage avoiding refined carbohydrates in favor of whole foods and items that have a lower glycemic index.

Coffee: Drinking coffee, particularly black coffee without sugar or cream, can be beneficial for liver health. It is rich in antioxidants like chlorogenic acid, which can help lessen oxidative stress on the liver.

While too much caffeine is not good for anyone's health, moderate coffee consumption can lead to lower liver enzyme levels, reduced liver inflammation, and a decreased risk of liver fibrosis for those suffering from NAFLD.