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The risk of fatty liver disease often begins silently in the 30s. NAFLD can develop even in people who appear “lean” but have insulin resistance or abdominal fat. The encouraging part is that early-stage fatty liver is largely reversible with timely lifestyle changes.
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Limit sugar and refined carbs, as excess fructose and white flour are strongly linked to fat accumulation in the liver.
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Maintain a healthy waist circumference, because abdominal fat is a key driver of fatty liver progression.
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Exercise at least 150 minutes a week, since both aerobic and resistance training reduce liver fat independent of weight loss.
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Avoid frequent alcohol consumption, as even moderate drinking can worsen liver fat when combined with metabolic risk factors.
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Increase protein and fibre intake, which improves insulin sensitivity and reduces fat deposition in the liver.
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Manage blood sugar proactively, as insulin resistance is a central cause of non-alcoholic fatty liver disease.
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Include healthy fats like nuts and seeds, which support liver enzyme function when consumed in moderation.
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