Dr. Naveen Ganjoo, Senior Consultant – Hepatology & Integrated Liver Care
Your Liver. It filters toxins, balances hormones, regulates blood sugar, and stores nutrients. It never complains. Never demands. And even when it’s struggling—it suffers in silence. But here’s the part no one tells you. While we often hear about liver health in the context of alcohol, there’s another silent threat in our daily habits. It’s in our kitchens, lunch boxes or office pantries. A mother prepares dinner— ready to eat frozen nuggets for her children. “It’s homemade,” she tells herself. A young techie hustles through a busy workday, sipping on a sugar-loaded coffee, grabs a sandwich at lunch, and orders in for dinner. He’s not overeating- so what’s the harm? An elderly man walks into a hospital—with fatigue, weight gain, and mild liver damage. He’s never touched alcohol. But his liver is failing. That means Liver disease isn’t only an alcoholic’s problem anymore. The new culprit is our food, what we eat, and how we consume–It’s a lifestyle issue. And it is evident.
It used to be rare. But according to recent research in India:
• 38.6% of adults and 35.4% of children suffer from fatty liver disease
• More than 1 in 3 urban Indians have NAFLD (Non-Alcoholic Fatty Liver Disease)- (I.e.,Fat accumulation in the liver without alcohol consumption)
• Number of people suffering from end stage liver disease
• “Cirrhosis” is increasing every year. And most of these people thought they were eating “okay.”
Here’s the kicker:
The liver doesn’t scream until it’s nearly gone. By the time you feel bloating, fatigue, or brain fog, your liver is already 70–80% damaged.
Let that sink in.
How Are We Wrecking Our Liver? Every single day, we dump this on it:
• Ultra-processed food – Packed with sugar, unhealthy fats, preservatives
• Sugary drinks – Spiking insulin, storing fat in the liver.
• Common medications – Especially painkillers/ complementary alternative medicines.
• Alcohol – Yes, even “social drinking” at times if we are too social
• Sleep deprivation & stress – Triggering inflammation and fat buildup.
And what do we get?
• Fatty liver in teenagers
• Obesity, insulin resistance, hormonal chaos
• Skin issues, digestion problems
• Brain fog And the list goes on…
But here’s the GOOD NEWS! The liver is the only organ in the human body that can regenerate. “The liver forgives- only if you act early”. You don’t need extreme diets or expensive treatments. Only real mindful changes
Fix It Before It’s Too Late
1. Whole Foods Heal Like Leafy greens, whole grains, fruits, nuts—these are more than “healthy.” They are medicine. Beets and carrots are good. Science says that diets rich in fruits and veggies reduce fatty liver risk by up to 40%.
2. Ditch the Sugar & White Flour – Sugar becomes fat in your liver. Swap white bread for millet roti. Switch candy for dates or dry figs.
3. Hydration is Detox Skip sugary drinks, and sodas. Drink 8–10 glasses of plain water a day.
4. Cleanse the Gentle Way Occasional gut rest periodically is good and helps in “rest and repair” 5. Lifestyle Completes the Puzzle Sleep 7–8 hours. Take a 20-minute walk in the sun. Exercise for 45 mins
