Good Habits, Strong Liver: Expert Tips to Prevent Fatty Liver Disease

Dr KN Chandan Kumar

Liver is one of the most vital organs in the human body. The better we care for it, the healthier we can lead our lives. In recent times, liver failure is increasingly being seen across all age groups. The primary reasons for this rise are changing lifestyles and unhealthy dietary habits. Protecting our liver is largely in our own hands.

India is gradually becoming a hub for NAFLD (Non-Alcoholic Fatty Liver Disease) and metabolic liver disorders, and this year’s theme, “Good Habits, Strong Liver,” reminds us that our daily choices shape our health.

Nearly one in three urban Indians suffers from fatty liver disease, making it crucial to act now. You don’t need drastic changes—what truly matters is consistently maintaining healthy habits.

When the liver is damaged, it shows warning signs such as fatigue, weakness, loss of appetite, nausea, yellowing of the eyes and skin (jaundice), and abdominal swelling.

Rising Transplants and the Path to Prevention

Compared to the past, liver transplant cases have increased significantly. At the same time, awareness about liver transplantation is gradually improving among the public. While most organs, once donated, cannot regenerate, the liver is unique in its ability to regrow and return to normal function.

My 5 Key Principles for a Healthy Liver:

Eat Whole Foods:

Choose fiber-rich foods and lean proteins. Reduce intake of processed foods and excess sugars.

Exercise Daily:

At least 30 minutes of physical activity each day can help prevent fat accumulation in the liver.

Avoid or Limit Alcohol:

Complete abstinence is best. If not, limit intake to no more than 10 units per week.

Get Regular Check-Ups:

Liver diseases are often silent, showing no early symptoms. Regular health screenings help in early detection.

Reduce Abdominal Fat and Build Muscle Strength:

Focus on reducing central obesity and increasing skeletal muscle mass. This not only improves liver health but also reduces the risk of diabetes, hypertension, high cholesterol, heart disease, stroke, and cancer.

Small changes, practiced consistently, are the foundation of a strong liver.

Start today… build a healthier life with a healthy liver.

Dr KN Chandan Kumar is Director – Hepatology, and
Liver Transplant Physician Hepatologist at KIMS Hospitals, Secunderabad