Fatty Liver Disease — What You Can Do Today

Fatty liver (often called NAFLD) is common and usually reversible if you act early. If your blood tests show mildly raised liver enzymes or an ultrasound mentions "fatty change," don’t panic. You can lower liver fat and reduce long-term risks with clear, doable steps.

How to know if it’s serious

Your doctor will look at ALT and AST blood levels, an ultrasound, and your risk factors: obesity, type 2 diabetes, high triglycerides, and heavy alcohol use. A one-off mild enzyme rise is common; persistent elevation for months or worsening symptoms (jaundice, unexplained weight loss, belly swelling) needs specialist review.

Noninvasive tests like FibroScan or blood-fibrosis scores (FIB-4, NAFLD fibrosis score) estimate scarring. A liver biopsy is only needed when results are unclear or when advanced scarring (fibrosis) is suspected. Ask your clinician what these tests mean for your situation.

Practical steps that actually lower liver fat

1) Lose weight if you’re overweight. Aim for 7–10% body weight loss over months — that often reduces liver fat and inflammation. Small, steady drops beat crash diets.

2) Move more. Target about 150 minutes of moderate exercise per week (brisk walking, cycling). Combining cardio and resistance training helps both weight and insulin sensitivity.

3) Change what you eat. Follow a Mediterranean-style plan: more vegetables, whole grains, legumes, fish, olive oil; fewer refined carbs, sugary drinks, and ultra-processed foods. Cutting added sugar — especially fructose from soda and sweets — helps fast.

4) Control medical issues. Tight blood sugar control, lowering high triglycerides, and managing blood pressure all protect the liver. Work with your primary care doc or endocrinologist if you have diabetes.

5) Watch medications and supplements. High doses of acetaminophen, certain herbal supplements, and drugs like methotrexate can harm the liver. Statins are often safe and may be needed for heart risk — don’t stop them without talking to your doctor.

6) Alcohol matters. Even small amounts can worsen liver inflammation in some people. Be honest with your clinician about drinking; you may need to cut back or stop.

7) Consider proven therapies if advised. Vitamin E has shown benefits in some non-diabetic adults with NASH, but it’s not for everyone. Newer prescription drugs for NASH are emerging, but they’re used under specialist care.

When should you see a specialist? If tests suggest advanced fibrosis, if liver enzymes stay high despite lifestyle changes, or if you have cirrhosis signs, ask for a hepatology referral. Early action makes a big difference — many people reverse fatty liver with consistent lifestyle changes.

Need a quick plan? Get baseline blood tests (ALT/AST, lipids, glucose), set a small weight-loss target (5% first), swap soda for water, add daily 20–30 minute walks, and schedule a follow-up in 3 months. Small habits add up and protect your liver for years to come.