Daijiworld Media Network – Lucknow

Lucknow, Apr 19: Non-Alcoholic Fatty Liver Disease (NAFLD), a silent but growing health concern, is becoming increasingly common among Indians due to sedentary lifestyles, poor diet, and rising obesity levels. Health experts now say the key to avoiding this condition is surprisingly simple — shed some weight, eat smart, and cut the junk.

1. Lose at least 3% of your body weight

Doctors recommend that a minimum weight loss of 3-5% can significantly reduce fat buildup in the liver. For those with more advanced stages of fatty liver, a 7-10% weight loss is often necessary to reverse liver damage and improve liver function. This can be achieved through a combination of calorie control and consistent physical activity.

2. Eat healthy – and eat on time

Nutritionists emphasize that your liver thrives on balanced meals eaten at regular intervals. Meals rich in vegetables, whole grains, fruits, and lean proteins can help protect the liver. Eating at irregular hours, skipping meals, or binge-eating late at night strains liver function.

• Incorporate fiber-rich foods, like oats, brown rice, and legumes.
• Add healthy fats like those from nuts, seeds, and olive oil.
• Avoid excess carbs, especially white bread, sugary snacks, and fried foods.

3. Junk the junk

The biggest culprit in fatty liver cases is excessive consumption of junk and processed foods. Items high in sugar, saturated fats, and refined flour contribute directly to liver fat buildup.

Say a firm NO to:

• Sugary drinks and sodas
• Packaged snacks and instant foods
• Deep-fried items and fast food

4. Get moving

A sedentary lifestyle adds to liver fat accumulation. Experts advise at least 30 minutes of moderate activity—like walking, cycling, or swimming—five days a week to improve liver health and overall metabolism.

5. Get checked regularly

NAFLD often has no symptoms in the early stages. Routine health check-ups, including liver function tests and ultrasounds, can help detect the condition early and prevent complications like cirrhosis or liver failure.