The liver is one of the most important organs in our body. It converts food into energy, removes toxins, aids digestion, stores vitamins and minerals, and regulates many essential chemical functions in the body. If the liver is not healthy, the health of the entire body can be affected.
Recently, Dr. Saurabh Sethi, an Indian-origin gastroenterologist working in the US, shared a video on social media highlighting three habits that, if continued for a long time, can cause serious liver damage before the age of 40. While he shared this information for general health awareness, medical experts also agree that these habits can actually increase the risk of liver disease.
1. Daily alcohol consumption
Many people believe that alcohol is harmless if consumed in moderation. However, experts say that if alcohol is consumed regularly, it can have adverse effects on the liver over time.
⚫ What effect does alcohol have on the liver?
👉 The liver works to break down alcohol.
👉 Chronic alcohol consumption can cause inflammation of the liver cells.
👉 Long-term consumption can increase the risk of serious diseases like fatty liver, alcoholic hepatitis and later cirrhosis.
👉 Drinking alcohol in excess can also cause liver failure.
⚫ Does it have the same effect on everyone?
No. Many factors affect risk, including age, weight, genetics, other medical conditions, and alcohol consumption. However, avoiding regular alcohol consumption is considered beneficial for the liver.
2. Eating ultra-processed foods daily
In today's fast-paced lifestyle, the consumption of packaged snacks, instant noodles, chips, sugary drinks, processed meat, burgers, pizza and highly processed foods has increased rapidly.
⚫ What is ultra-processed food?
Foods that contain excessive amounts of sugar, salt, refined flour, unhealthy fats, artificial colors, flavors, and preservatives are called ultra-processed foods.
⚫ How can this harm the liver?
👉Excess calories get stored in the body.
👉Obesity and insulin resistance may increase.
👉Fat starts accumulating in the liver.
👉The risk of developing fatty liver disease increases over time.
Experts recommend eating more fresh vegetables, fruits, whole grains, pulses, nuts and balanced home-cooked meals instead of ultra-processed foods.
3. Poor sleep and constant stress
According to Dr. Saurabh Sethi, not getting enough sleep and being under mental stress for a long time can also affect liver health.
⚫ effects of poor sleep
If a person consistently sleeps less or has poor sleep quality, the body's hormonal balance can be affected.
From this:
👉 The chances of weight gain increase.
👉 Insulin resistance may develop.
👉 Metabolism is affected.
👉 The risk of fatty liver disease may increase.
⚫ How can this harm the liver?
👉 Excess calories get stored in the body.
👉 Obesity and insulin resistance may increase.
👉 Fat starts accumulating in the liver.
👉 The risk of developing fatty liver disease increases over time.
Experts recommend eating more fresh vegetables, fruits, whole grains, pulses, nuts and balanced home-cooked meals instead of ultra-processed foods.
3. Poor sleep and constant stress
According to Dr. Saurabh Sethi, not getting enough sleep and being under mental stress for a long time can also affect liver health.
⚫ effects of poor sleep
If a person consistently sleeps less or has poor sleep quality, the body's hormonal balance can be affected.
From this:
👉 The chances of weight gain increase.
👉 Insulin resistance may develop.
👉 Metabolism is affected.
👉 The risk of fatty liver disease may increase.
⚫ Why is constant stress harmful?
Long-term stress can increase cortisol hormone levels in the body. Persistently high cortisol levels can indirectly lead to obesity, high blood sugar, and metabolic problems, which increase the risk of fatty liver.
However, not everyone develops fatty liver due to stress or poor sleep alone. Diet, exercise, genetics, and other health conditions also play a role.
⚫ What is fatty liver?
Fatty liver is a condition in which more fat than normal accumulates in the liver cells.
⚫ There are two major types:
1. Alcoholic fatty liver – caused by alcohol.
2. Non-alcoholic fatty liver disease (NAFLD) – due to obesity, diabetes, poor diet and metabolic causes.
There are often no symptoms in the early stages, but if left untreated, it can progress to inflammation, fibrosis, and cirrhosis.
⚫ What to do to keep the liver healthy?
👉 Eat balanced and nutritious food.
👉 Limit your intake of ultra-processed foods.
👉 Avoid alcohol or consume it only as per medical advice.
👉 Get at least 150 minutes of physical activity a week.
👉 Keep body weight under control.
👉 Get 7-9 hours of good sleep every day.
👉 Reduce stress through yoga, meditation, or other methods.
👉 Keep diabetes, high blood pressure and cholesterol under control.
👉 Do not take any medicine or supplement for a long time without consulting a doctor.
👉 Get periodic health checkups, especially if there is a risk of obesity, diabetes or fatty liver.
⚫ When should one consult a doctor?
Seek medical advice immediately if the following symptoms appear:
👉Yellowing of the skin or eyes
👉persistent stomach pain or bloating
👉extreme fatigue
👉loss of appetite
👉frequent nausea or vomiting
👉swelling in legs
👉dark urine
The liver is a vital organ in our body, and its care is essential throughout life. Three habits highlighted by Dr. Saurabh Sethi—daily drinking, regularly eating ultra-processed foods, and chronic stress, along with poor sleep—are factors that can increase the risk of liver disease over time. While the impact is not the same for every individual, these risks can be significantly reduced by adopting a healthy lifestyle.
Disclaimer
This post is for general health awareness purposes only. The information provided is based on available scientific research, medical guidelines, and public advice from experts. It is in no way a substitute for medical advice, diagnosis, or treatment. If you experience any liver-related problems or symptoms, consult a qualified physician.
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