What Can You Do for Fatty Liver Disease?
By Wendy Francis, Certified Health Coach
Understanding Fatty Liver: Two Paths, One Goal
Non‑Alcoholic Fatty Liver Disease (NAFLD/MASLD) is driven by excess fat in the liver in people who drink little or no alcohol. It’s linked to insulin resistance, obesity, high triglycerides, type 2 diabetes, and metabolic syndrome .
Alcoholic Fatty Liver Disease (ALD) results from chronic heavy drinking. Nearly all heavy drinkers develop simple fatty liver, and a significant portion progress to inflammation and cirrhosis .
How It Happens
-
NAFLD/MASLD: Insulin resistance leads to fat buildup in liver cells (steatosis). If inflammation and scarring occur, it progresses to MASH
(Metabolic dysfunction-Associated Steatohepatitis formerly NASH)
- ALD: Alcohol metabolism produces acetaldehyde and reactive oxygen species, disrupting fat metabolism, causing inflammation and liver cell injury .
Prevention & Lifestyle Changes
In both forms, the cornerstone of prevention and treatment is lifestyle:
- Weight loss: Losing 5–10% of body weight can significantly reduce liver fat; ≥10% often reverses MASH .
- Balanced diet: Emphasize a Mediterranean-style eating pattern—vegetables, whole grains, lean proteins, healthy fats. Cut added sugar, refined carbs, saturated fat, and reduce fructose.
- Exercise: 150–200+ mins/week of aerobic and resistance training helps reduce liver fat, independent of weight loss.
- Reduce alcohol: For ALD, full abstinence is essential. For NAFLD, even moderate alcohol worsens liver health.
- Manage metabolic risks: Control blood sugar, blood pressure, and cholesterol—especially if you have diabetes.
- Good sleep & stress management: Chronic sleep loss and stress contribute to insulin resistance and fat accumulation.
What You Can Do to Support Healing
- Medical check-ups: Get regular liver enzyme tests, ultrasound imaging, and assess risk factors early.
- Work with professionals: Engage healthcare providers, registered dietitians, or certified diabetes specialists to personalize your plan.
- Consider supplements carefully: Emerging options include vitamin E, milk thistle, curcumin, green tea extract—but speak with your provider.
- Medication & procedural support: For those with MASH, new FDA-approved medication (resmetirom) is available—but should be used alongside lifestyle changes.
- Bariatric surgery: In severe cases with obesity, surgery often resolves or significantly improves liver disease.
Symptoms of Fatty Liver Disease
One of the challenges with fatty liver disease—whether non-alcoholic or alcohol-related—is that it often has no noticeable symptoms in its early stages. Many people are unaware they have it until routine blood tests show elevated liver enzymes or imaging reveals fatty deposits. When symptoms do appear, they can include fatigue, a dull ache in the upper right side of the abdomen, unexplained weight loss, or general malaise. In more advanced cases—especially if inflammation or scarring (fibrosis or cirrhosis) develops—people may experience jaundice (yellowing of the skin and eyes), swelling in the abdomen or legs, and confusion or difficulty concentrating due to toxin buildup. It’s important to catch fatty liver disease early, as lifestyle changes can reverse much of the damage before it progresses.
Final Thoughts
Both non‑alcoholic and alcoholic fatty liver disease share a common path out: lifestyle. With the right nutrition, movement, weight management, and support, you have a powerful opportunity to halt—even reverse—liver fat buildup, inflammation, and early-stage damage. In heavy alcohol use, abstinence becomes the cornerstone of healing and prevention.
As a Certified Health Coach, I help clients navigate these changes—creating sustainable habits, setting achievable goals, and offering accountability every step of the way. Your liver has remarkable resilience. With consistent, targeted care, you can restore its health and strengthen your foundation for overall wellness.
Disclaimer
This blog post is for informational purposes only and does not constitute medical advice. Consult a qualified healthcare provider before beginning any lifestyle changes or treatments, especially if you have existing health conditions or are taking medications.
Sources
- WebMD: Alcoholic vs Non‑Alcoholic fatty liver differences
- NCBI PMC: Treatment & weight loss benefits
- NCBI PMC: Lifestyle & coaching interventions
- Wikipedia: Alcoholic liver disease pathophysiology
- NCBI PMC & Verywell: New MASH medication
- Times of India: Signs and risk factors
- EatingWell: MASLD dietary steps
- EatingWell on diabetes/liver link
- NHS & Johns Hopkins: Alcohol-related treatment
- Times UK: Prevention & risk management
- Times NY Post: Sleep impact