An Epidemic: Fatty Liver Disease Among Indians

Fatty Liver results from an excessive accumulation of fat in and around the liver. In recent years, India has witnessed a steep increase in the number of cases of fatty liver disease, particularly non-alcoholic fatty liver disease (NAFLD).

NAFLD affects those who drink little to no alcohol, in contrast to alcoholic fatty liver disease. In essence, it is a lifestyle disease influenced by our eating habits, physical activity patterns, and overall lifestyle.

Why NAFLD is a Rising Issue in India

NAFLD is closely tied to the modern Indian lifestyle. Long periods spent sitting at desks, lack of regular exercise, constant snacking throughout the day, and relaxing at night after the stresses of life upon our sofas with screens are all activities that actively contribute to fat accumulation in the liver.

The condition generally develops quietly with minimal overt signs of warning, but carries some serious long-term risks.

The presence of fat exceeding 5% of the liver's weight classifies it as fatty. This fatty tissue, if left alone, creates scarring and inflammation and can potentially lead to permanent liver damage and failure.

Other than liver damage, fatty liver is further associated with obesity, type 2 diabetes, and heart diseases, all of which are already among the leading contributors to the metabolic health crisis in India.

Early Symptoms You Shouldn’t Ignore

One of the major challenges of fatty liver disease is that its symptoms are mild, or sometimes completely absent, until later disease stages have set in.

Some possible early signs include:

•          General aches and uneasiness

 •         Weakness or fatigue

 •         Sporadic loss of weight

 •         Mild upper right abdomen discomfort

Since these symptoms are easily overlooked by the general population, NAFLD is often discovered incidentally during work-ups or when complications are present.

Lifestyle Changes That Can Make a Difference

The silver lining is that NAFLD is often treatable and potentially reversible with sustainable lifestyle changes. As much as switching jobs and working less at a desk per day is likely out of the realm for most people, making deliberate and frequent choices that support our health is definitely a possibility.

 • Incorporate activity into your day at regular intervals: Stand up and move around during workdays, opt for stairs over the elevator, and take a walk after lunch. Small levels of activity done at regular intervals will add up over time.

 • Exercise frequently: Incorporate at least 30 minutes of moderate-level exercises such as brisk walking, cycling, or doing yoga for most days of the week.

 • Eat smart: Choose nutrient-dense, colorful homemade food to fuel your body.

Your diet should include ample fiber in the form of vegetables and fruits, whole grains, lean protein, and some healthy fats in the form of nuts and seeds.

It's important to cut back on fried snacks, sugary drinks, and processed foods.

 • Achieve a healthy weight: Gradual, steady weight loss, even 5–10% of body weight, can significantly reduce liver fat by lessening the metabolic burden on the liver.

 • Alcohol consumption: Even though NAFLD may occur with or without alcohol intake, alcohol still taxes the liver and ought to be avoided to some extent.

 • Sleep first: A steady sleep schedule is necessary to maintain and improve metabolic health.

The Bottom Line

NAFLD is no longer a disease; it’s becoming a lifestyle epidemic in India owing to sedentary habits and poor dietary choices.

It’s the silent spread of the disease that makes it particularly dangerous, as you may not even feel ill until the disease has progressed. Fatty liver disease can, however, be avoided and reversed with knowledge, early detection, and adherence to healthy daily choices.

Your liver is constantly protecting, storing, and filtering for you. It's time for us to give back by becoming more active, eating better, and leading healthier lives.