19 Nov 2023

Debunking Fatty Liver Myths

Fatty liver is caused by a build-up of fats within the liver cells. While fatty liver used to affect mainly the middle-aged and those who drank excessively, unhealthy lifestyle choices like sleeping late and a high-fat diet has led to a rising number of youths (aged 15 – 24) falling victim to fatty liver.

Many people with fatty liver are unaware of their condition, and its symptoms are often dismissed as general tiredness or fatigue. However, it is important to not ignore it, as the build-up of fat can harm your liver cells, cause inflammation, and impair liver function, making it challenging for your liver to complete its essential roles such metabolise nutrients, remove toxins and harmful substances. Over time, fatty liver can also increase your risk of more severe conditions such as cirrhosis (scarring of the liver), liver disease, and even liver cancer.

Did you know that there are multiple factors that can lead to fatty liver? While excessive alcohol consumption is one of them, there are other factors that can increase your risk of developing the condition, including

• A diet high in fat and sugar

• Obesity(fatty liver is present in at least 75% of overweight people and in more than 90% of people with severe obesity5)

• Diabetes

• Rapid weight loss

• Family history of fatty liver

It's also important to note that even if you don't feel dependent on alcohol, drinking more than the recommended safe limit can still put your body at risk of fatty liver.

In the past, fatty liver was largely a result of excessive alcohol consumption and old age. Hence, it was first called Alcoholic fatty liver disease (AFLD).

However, the rise of unhealthy lifestyle choices (e.g. sleeping late and a high-fat diet) has led to a different fatty liver type - Non-alcoholic fatty liver disease (NAFLD). NAFLD is the most common form of fatty liver, and it occurs when excessive fats are deposited in the liver, though with low or no alcohol consumed. When not taken care of, both AFLD and NAFLD can cause liver inflammation, liver cirrhosis, or the irreversible scarring of your liver. In Singapore, studies show that at least 9.8% of liver transplants were related to NAFLD7.

While there is currently no medication approved by FDA to treat fatty liver, but taking steps to improve your lifestyle can have a positive impact on your liver health.

1. Eliminate fatty foods from your diet. Instead, opt for a nutritious plant-based diet to help maintain healthy levels of cholesterol and triglycerides, thus preventing fat from building up in your liver.

2. Reduce consumption of ultra processed food (e.g. ice cream, ham, sausages, chips, breakfast cereals, biscuits, carbonated drinks, fruit-flavoured yogurts, instant soup)

3. Drink in moderation and avoid alcohol if needed, to reduce the additional strain on your liver.

4. Make regular exercise a part of your routine and strive to maintain a healthy weight.

5. Monitor your blood sugar levels and ensure they stay within a healthy range. Your liver acts as your body's blood sugar reservoir, keeping blood sugar circulation levels steady and constant9. However, excess blood sugar can turn into fat cells in the liver, slowly replacing your existing liver cells and eventually lead to fatty liver. Excess blood sugar can also lead to inflammatory chemicals being released in the liver. Hence, cutting down on your sugar intake can help to keep your liver happy and healthy.

6. Aim to get quality sleep every night. Studies show that inadequate sleep at night and extended napping during the day can increase your risk of fatty liver disease. Getting a good night’s rest every day can therefore reduce your chances of developing fatty liver by 29%10!

1. https://www.mountelizabeth.com.sg/health-plus/article/fatty-liver-myths-facts
2. https://www.un.org/en/global-issues/youth#:~:text=Who%20Are%20the%20Youth%3F,of%2015%20and%2024%20years
3. https://liverfoundation.org/about-your-liver/facts-about-liver-disease/fatty-liver-disease/#:~:text=NAFLD%20is%20the%20most%20common,of%20people%20with%20severe%20obesity./a>
4. https://www.sciencedaily.com/releases/2023/07/230718225646.htm#:~:text=The%20rate%20of%20NAFLD%20is,harmful%20effects%20of%20dietary%20fat
5. https://newsinhealth.nih.gov/2021/10/fighting-fatty-liver#:~:text=People%20with%20obesity%20or%20type,alcohol%2Dassociated%20fatty%20liver%20disease
6. https://www.mountelizabeth.com.sg/health-plus/article/fatty-liver-myths-facts
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7154715/
8. https://www.gleneagles.com.sg/health-plus/article/fatty-liver-myths-facts#:~:text=Myth%206%3A%20Women%20are%20more%20likely%20to%20develop%20fatty%20liver&text=%22While%20this%20was%20thought%20to,women%2C%22%20clarifies%20Dr%20Lui
9. https://dtc.ucsf.edu/types-of-diabetes/type1/understanding-type-1-diabetes/how-the-body-processes-sugar/the-liver-blood-sugar/#:~:text=The%20liver%20acts%20as%20the,depending%20upon%20the%20body's%20need
10. https://timesofindia.indiatimes.com/life-style/health-fitness/health-news/fatty-liver-disease-your-sleeping-habits-can-determine-your-risk-of-the-disease/photostory/94097641.cms?picid=94127995

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