Holiday season indulgence often brings excessive drinking and overeating, which can burden the liver with toxins and unhealthy fats, increasing the risk of fatty liver disease. These festive habits, combined with an already unhealthy routine, can accelerate liver strain and potential damage. The liver works to filter toxins, metabolizes fats, and keeps one energised as well active throughout the day. However, some of our daily routines unknowingly strains this vital organ, leading to fatty liver disease. Typically associated with an unhealthy lifestyle, fatty liver has no major symptoms until significant damage occurs. However, some basic changes in one’s daily habits can really make all the difference.

Below listed are seven common reasons behind fatty liver and steps you can take to protect your liver health.

1. Overindulging in Sugary Drinks - Sweetened beverages, like sodas and energy drinks, are loaded with fructose, a type of sugar that can overwork the liver. This excess fructose gets converted into fat, which may accumulate in your liver over time. Substituting sugary drinks with water, herbal teas, or fresh juices can help ease the burden on the liver.
2. Eating Excessive Processed Foods - Processed foods like snacks, baked goods and fast foods are usually very high in trans fats, refined sugars, and salt. Such ingredients can increase fat buildup in the liver and may cause inflammation. Always opt for whole, unprocessed foods such as fresh vegetables, fruits, nuts, and lean proteins to maintain a healthy liver.
3. Leading a Sedentary Lifestyle - One of the major causes of liver fat accumulation is the lack of physical activity. Sedentary lifestyle slows down metabolism and increases the amount of fat stored in the body. Make sure to include some movement in your daily routine, such as walking, yoga, or cycling, to keep the liver healthy and active.
4. Regular Consumption of Alcohol – Consuming alcohol regularly or in large amounts can easily incapacitate the liver. Moderation is key when it comes to drinking alcoholic beverages. Consider reducing or completely abstaining from alcohol to reduce the risk of developing fatty liver.
5. Meal Skipping or Overeating - Eating patterns associated with skipping meals and eating excessively can disrupt the balance in one’s liver. Having long gaps without food can lead to fat deposits in addition to overworking the liver during excessive food consumption. Eating meals at regular times and maintaining portion sizes helps the liver.
6. Eating Too Much Red Meat - Red meat, when consumed in larger quantities, contains highly saturated fats that stress the liver. Try to substitute the red meat in your meals with plant proteins like beans, lentils, or tofu.

The liver works silently in the background, ensuring your body remains healthy. But it needs your help to keep functioning at its best. By adopting these seven daily habits, people will be able to avoid unnecessary stress on their liver and prevent developing a fatty liver. Making small changes, such as cutting down on sugary drinks or walking briskly every day, can contribute towards maintaining one’s overall well-being as well.

Dr. Akhil Deshmukh, Consultant - Hepatology and Liver Transplant, Aster Whitefield Hospital, Bengaluru