While many people are aware of the visible effects of excess weight, such as joint pain, fatigue, and reduced mobility,
There’s a silent threat many of us are unaware of and flies under the radar until it’s too late – Non-Alcoholic Fatty Liver Disease.
This condition often progresses unnoticed until it reaches advanced stages.
This is where awareness becomes really important, my aim is to educate you about the importance of liver health, the significance of early detection, and the power of prevention.
Here’s the data
The British Liver Trust presents some worrying statistics: Liver disease now stands as the primary cause of death among those aged 35 to 49 in the UK.
Since 1970, liver disease-related deaths have surged by an astonishing 400%.
Even more concerning is the fact that three-quarters of those affected are diagnosed at an advanced stage when interventions come too late.
With 63% of UK adults grappling with obesity or being overweight, it’s estimated that one in three has early-stage NAFLD.
The prevalence of fatty liver disease has reached such proportions that it is poised to surpass heart disease as the nation’s foremost health threat.
What is Non-Alcohol Fatty Liver Disease (NAFLD)?
Fatty liver disease is a condition where an excessive amount of fat accumulates in the liver cells.
The liver normally contains some fat, but when more than 5-10% of its weight is fat, it is considered a fatty liver.
There are two primary types of fatty liver disease:
- Non-Alcoholic Fatty Liver Disease (NAFLD): This form of the condition occurs in individuals who do not consume excessive alcohol.
- Alcoholic Fatty Liver Disease (AFLD): AFLD occurs due to excessive alcohol consumption and is characterised by fat accumulation in the liver.
Non-alcoholic Fatty Liver Disease Symptoms
In the beginning, when this problem starts you won’t notice any signs that something is wrong.
In fact, you might only find out about it because you’re seeing the doctor for something else.
However, as time passes, the damaged liver cells can’t do their job as well as before, and that’s when you might start feeling some problems.
These can include:
- A feeling of heaviness or discomfort in the right side of your upper belly or in the middle of your belly
- nausea;
- Burping or having a bitter taste in your mouth.
- Feeling tired, weak, and not as energetic as usual.
- Gaining weight without a clear reason.
- Having a slightly higher body temperature, even though you’re not sick.
- Seeing little spider-like veins on your skin.
If this issue gets worse and causes more problems, you might notice your skin and the whites of your eyes turning yellow.
Your skin might also start itching, and your belly could swell up with fluid, which is called ascites.
These are signs that things have become more serious and need medical attention.
If you’re recognising any of these symptoms then book an appointment with your GP.
The British Liver Trust has more information on symptoms of liver disease which is a great resource to look at as well.
Causes of Non-Alcohol Fatty Liver Disease
The primary reason behind NAFLD is obesity.
Excess body fat, especially abdominal or visceral fat, increases the risk of fat accumulation in the liver.
Here’s a detailed explanation of how obesity contributes to NAFLD:
Insulin Resistance:
Obesity is often the starting point for a chain of health-related issues, and one of the first things it can trigger is insulin resistance.
In this condition, the body’s cells become less responsive to insulin, a hormone responsible for regulating blood sugar levels.
This resistance can prompt fat tissues to release more fatty acids into the bloodstream, resulting in increased fat accumulation in the liver.
Excess Fat Storage:
Consuming more calories than the body can burn, often associated with obesity, results in excess calorie storage as fat.
This excess fat is not only stored in adipose tissues but also within the liver.
The liver’s capacity to effectively process and metabolise fat can become overwhelmed, leading to fat buildup within the organ.
Inflammation:
Excess fat in the liver can initiate inflammation, a critical factor in the progression of fatty liver disease.
This inflammatory response can cause damage to liver cells and impair their normal function, exacerbating the development of NAFLD.
Increased Risk of NASH:
Obesity substantially elevates the risk of developing Non-Alcoholic Steatohepatitis (NASH).
This a more severe form of fatty liver disease characterised by liver cell inflammation and damage.
NASH can progress to cirrhosis and liver failure, emphasising how obesity indirectly contributes to the most advanced stages of NAFLD.
Other causes of NAFLD can be endocrine disorders, high blood pressure, genetics and medications.
Non-Alcoholic Fatty Liver Disease Treatments
The good news is that fatty liver disease can be prevented and managed, especially when caught in its early stages.
A 2017 study by Romero-Gomez, et al, looked at the Treatment of NAFLD with diet, physical activity and exercise.
They found that lifestyle changes can make a big difference in treating non-alcoholic fatty liver disease (NAFLD).
If you lose weight, especially more than 10% of your body weight, it can significantly reduce your risk of heart problems and diabetes.
It can even help your liver get better. Even losing a smaller amount of weight, like 5%, can be good for your liver health.
They also shared that eating a Mediterranean-style diet, high in fruit and vegetables, whole grains, fish, and lean proteins is great for your liver, even if you don’t lose weight.
Prevention is Better Than Cure
To reduce your risk of developing non-alcoholic fatty liver disease, you should:
- Maintaining a healthy weight is crucial in preventing and managing fatty liver disease.
- A diet rich in fruits, vegetables, whole grains, lean proteins, and limited added sugars and saturated fats can help prevent fat buildup in the liver.
- Regular exercise not only aids in weight management but also improves insulin sensitivity and reduces the risks of developing liver fat.
- Undergo regular preventive examinations for timely diagnosis.
- While non-alcoholic fatty liver disease is associated with obesity, alcohol consumption can exacerbate liver damage, so it’s essential to limit or abstain from alcohol.
Summary
When it comes to wanting to make lifestyle changes, one thing that I frequently hear is “I know what to do but I’m just not doing it”
We all know that we need to be consuming more fruits and veggies and getting more exercise, so why do so many of us find it challenging to put these intentions into action?
From my years of coaching experience, it’s clear that there are often a few missing pieces in the puzzle.
On a practical level, many individuals lack effective strategies to manage their hunger levels (nobody wants to feel hungry).
They also fail to grasp the significance of protein, not only for satiety but also for preserving muscle tissue.
If you’re interested in delving deeper into these topics, I’ve compiled a comprehensive guide available here.
Beyond the practical aspects, there’s also an emotional dimension at play.
Some people turn to overeating for comfort, making behavioral change a complex
Then, there’s the emotional side of the coin.
Developing a healthier lifestyle isn’t always straightforward, but you don’t have to go through it alone.
If you’re seeking assistance in adopting a healthier way of life, please don’t hesitate to reach out for a no-obligation chat.
