Fatty Liver Diseases

Still Think Fatty Liver Disease Is Only For Alcoholics?

Understanding Fatty Liver Disease

Whenever a person hears about fatty liver disease, the common thought is, “That’s for people who drink alcohol.” Well, guess what? You might have a fatty liver too and not even know it.

A fun fact: in the human body, the liver always shouts out, “I’m not getting any attention, any respect! All the attention goes to the heart, the lungs, and the kidneys, not knowing how important I am.”

Not funny? It shouldn’t be.

This highlights how crucial the liver is as it controls all metabolic activities in the body. This is why they call the liver “the multi-tasking champion” for how vital it is to our bodies.

The Silent Epidemic of Fatty Liver Disease (FLD)

Fatty liver disease (FLD) is a silent epidemic, meaning it can occur in your body without you ever knowing. It doesn’t show symptoms. Many people nowadays think that only skinny individuals with rashes have FLD, but those are just myths.

However, there are specific symptoms to watch for:

  • Jaundice (the yellowing of the skin)
  • Yellow eyes
  • Distension in the abdomen
  • Bleeding from the GI tract

These are just some of the symptoms. Screening is crucial, especially if you have metabolic risk factors such as:

  • Type 2 diabetes
  • High blood pressure (HBP)
  • Sleep apnea
  • High cholesterol
  • Being overweight
  • A family history of FLD

If you have any of these risk factors, you should see your doctor for screening as soon as possible.

Misconceptions About Causes of FLD

Many people wonder, “Isn’t fatty liver disease caused by eating too much fat? If I reduce fat intake, I’ll be safe.” I’m sorry to inform you that oils and fats aren’t the only contributors to FLD; sugar plays a significant role as well. Yes, you heard right—sugar!

Sugar is the root cause of many diseases, and the troubling part is that it’s addictive, urging you to consume more and more. While this is a topic for later, let’s return to FLD.

Risk Factors for Non-Alcoholic Fatty Liver Disease

  1. Increased Waist Size/Circumference

    • Yes, I’m talking about your big belly! According to the National Institute for Health and Care Excellence (NICE), people are encouraged to keep their waist measurement to less than half their height to reduce potential health risks. If your waist circumference exceeds that, you should check for FLD.

    • Increased waist circumference can lead to visceral fat, which releases free fats into the bloodstream, overwhelming the liver’s ability to process them and resulting in fat accumulation in the liver (FLD). It can also cause insulin resistance and inflammatory processes.

    • Research shows that waist circumference is a more reliable health indicator than Body Mass Index (BMI). For more information, check out Regenerative Health by Kristin Kirkpatrick and Ibrahim Hanounah.

  2. Insulin Resistance

    • This topic can be a bit nerdy, but I’ll break it down for you in simple terms.

    • When you consume sugars, you crave more sugary foods (dopamine hit). This triggers your pancreas to release insulin, which acts like a key, unlocking your cells and allowing glucose to enter for energy. When your cells respond properly to insulin, your blood sugar levels normalize.

    • Insulin resistance occurs when cells become damaged and can no longer respond to insulin, even though your body produces enough of it. Factors contributing to this resistance may include:

      • Visceral fat around your abdomen
      • Unhealthy diet
      • Genetics

Capisce?

Other factors that put people at risk for FLD include pre-diabetes, high cholesterol, and being overweight. Current studies estimate that 75% to 90% of adults with obesity or diabetes also have a fatty liver.

The Impact of Diet

Did you know that in France, they practice a method called foie gras, where they force-feed ducks with carbs to fatten them up? Too many carbs cause fatty livers in ducks, which can lead to similar conditions in humans when consumed. So, be careful about what you eat because everything affects your body.

While I’m not suggesting you completely eliminate sugary foods or carbs (though that could be beneficial for some), it’s essential to reduce your intake.

Did you know that although honey is beneficial to the human body, excessive consumption can be harmful? Honey lacks fiber, and anything that raises blood sugar levels affects the liver.

Many people don’t die directly from liver diseases but from complications that arise from these conditions, such as cardiovascular diseases (heart attacks and strokes).

From the book ‘Regenerative Health,’ prior to its publication, liver organizations referred to FLD as non-alcoholic fatty liver. After its publication and based on the research, the term changed to ‘metabolic-associated dysfunction fatty liver diseases.’

The Connection Between FLD and Chronic Inflammation

There is a significant relationship between FLD and chronic inflammation. Chronic inflammation can affect vital organs such as the heart, digestive system, reproductive system, and brain. FLD can impact heart health, digestive health, reproductive health, brain health, cancer, Alzheimer's, and many other chronic diseases.

Nowadays, people consume foods they can’t seem to stop eating, like bread, brown sugar, sugarcane, cornflakes, cakes, and rice. These foods can alter brain function. Ever noticed how lethargic you feel after consuming sugary foods?

In the book Ikigai, recent studies about the Blue Zones reveal that these populations not only live longer but also suffer from fewer chronic illnesses. For example, the famous Okinawa, Japan, is known for its residents consuming vegetables, sweet potatoes, fish, and a special dish called tofu. Researchers have discovered that the keys to longevity are diet, exercise, and more (I recommend you read the book).

The Okinawan Miracle Diet

In Okinawa, people consume a small amount of meat and follow the principle of hara hachibu, meaning “fill your belly to 80%.” They engage in light exercise like walking and gardening.

Research indicates that Okinawans average 1800-1900 calories, while Americans consume 2200-3300 calories, which is concerning!

The Japanese Diet

Japan boasts the highest life expectancy globally, with an average of 85 years for men and 87.3 years for women. This success is attributed to their miracle diet, known as the Okinawa's miracle diet, which includes:

  • A high consumption of vegetables (206 different foods, including spices)
  • At least 5 servings of fruits and vegetables daily (e.g., carrots, spinach, red peppers, legumes, soy products like tofu)
  • Daily consumption of white rice and occasionally noodles
  • Rare sugar consumption, primarily cane sugars
  • An average of three servings of fish per week

Honestly, this diet may seem challenging (though appealing), as strict dietary rules can be tough to maintain long-term, leading many to abandon dietary interventions.

According to the CDC, 63% of youth and 49% of adults in the United States drank a sugar-sweetened beverage daily from 2011-2014. We often consume things that provide empty calories rather than nutrients.

Good News!

FLD is treatable and reversible if detected early. The liver has the capacity to regenerate, which can lead to treatment. However, this process is still under research and may save many medical issues in the future.

FLD can be reversed through diet and lifestyle changes (you can adopt Okinawan practices or create your own plan). Notably, there are currently no FDA-approved drugs to treat FLD.

Who is at Risk?

Our medical doctors may have the best intentions, but they may not be aware of the latest research. Here are some groups that may be at risk for FLD:

  • Older age
  • Length of time metabolic health has suffered
  • What your mother ate during pregnancy (diet and mode of delivery)
  • Genetics (family history of FLD)

The goal is to keep things realistic. The diet that works best for preventing FLD is one that you enjoy. So, grab a diary or piece of paper and list the harmful foods you consume. Then, make a simple plan to gradually eliminate these harmful habits.

Don’t expect to change overnight; it takes time. If you truly care about your health, start now. Many teens believe their bodies can handle toxins, unaware that they are slowly damaging their livers and other organs. So, begin your journey towards a healthier life today.

Thank you for your time! 💙