World Liver Day 2025: When it comes to liver health issues, alcohol is the first and only culprit that comes to mind. However, the reality is far more complex for young adults.
In India, where 70% of the population is under 40, this silent epidemic is a cause of concern for upcoming generations. According to studies, liver disease ranks among the top 10 causes of death in India.
About 66% of deaths in the country are caused by non-communicable diseases (NCDs), like heart disease, diabetes, and cancer. The main reasons for these diseases include using tobacco (both smoking and chewing), drinking alcohol, eating unhealthy food, a sedentary lifestyle, and air pollution.
One of the main reasons for metabolic problems is liver health issues. In India, a common liver issue is non-alcoholic fatty liver disease (NAFLD), which affects approximately 9 to 32% of people.
The question arises: Who are the silent culprits that lead to liver diseases at a young age?
In an exclusive interaction with TheHealthSite.com, Dr Mayanka Lodha Seth, Chief Pathologist, Redcliffe Labs, highlights the top contributors that cause liver diseases, and essential steps to keep the organ healthy even as you age.
10 Top Factors Affecting Liver Health in Young Adults
The liver is crucial in detoxification, metabolism, and nutrient storage. However, liver diseases don’t develop overnight. It occurs due to cumulative damage caused by various lifestyle and environmental factors. Here are the top 10 contributors to poor liver health:
1.High Sugar Intake
Even without realising, we sometimes end up harming our liver, wondering why we are making this statement? Well, if you are one of those who loves to wake up to a cup of warm milk tea with sugar in it, then beware! You are at high risk of liver diseases. Yes, you read that right!
Young adults consume more sugary foods, such as fructose, found in soft drinks, packaged foods, and desserts, which leads to fat buildup in the liver. This fat buildup over the time leads to the onset of a serious health condition called non-alcoholic fatty liver disease (NAFLD). A recent study by AIIMS suggests that high sugar consumption causes liver fat accumulation, even when body weight is not a factor.
Dr Mayanka Recommends: Reducing your intake of sugary beverages, reading food labels, and opting for natural sweeteners like jaggery or honey in moderation.
2. Obesity and Sedentary Lifestyle
In India, 24% of adult women and 23% of adults are overweight or obese. Being overweight or obese raises the risk of fat deposition in the liver, impairing its function. Lack of physical activity exacerbates this problem and may cause insulin resistance and metabolic syndrome.
Dr Mayanka Recommends: Try to engage in physical activity on a regular basis, be it walking, yoga, cycling, dancing, or any other activity based on your interest. However, exercise cannot do the needful alone. Focusing on a healthy, balanced, and nutritious diet is equally important.
3. veruse of Medications
Self-medication and the overuse of over-the-counter (OTC) drugs, especially painkillers like paracetamol and ibuprofen, can be toxic to the liver when used excessively.
Dr Mayanka Recommends: Avoid self-medication. Always consult a doctor before taking any medicine long-term.
4. Viral Infections
Hepatitis B and C are major causes of liver disease in India. These infections can be transmitted through contaminated needles, unprotected sex, or transfusions with infected blood. Chronic viral hepatitis may be asymptomatic for years before causing irreversible liver damage.
Dr Mayanka Recommends: Get vaccinated against Hepatitis B. Use protection during sexual activity and avoid sharing items like razors or toothbrushes.
5. Exposure to Environmental Toxins
Young children and adults, especially those working in industrial areas or exposed to pesticides and pollutants, are at high risk of liver damage due to chemical exposure. Toxins may enter their bodies through contaminated food or water, interfering with liver enzymes. They may damage liver cells and cause inflammation.
Dr Mayanka Recommends: To limit chemical exposure, wear protective gear if working in hazardous environments.
6. Smoking
Everybody knows how harmful smoking is for the liver and lungs. It may cause harmful effects on the liver. Smoking increases oxidative stress, interferes with liver enzyme activity, and accelerates liver fibrosis.
Dr Mayanka Recommends: Seek help to quit smoking and reduce the number of cigarettes.
7. Sleep Deprivation
Sleep is crucial for liver regeneration. But young adults are so busy that they don’t have a sleeping routine. Chronic sleep deprivation disrupts the body’s circadian rhythm and may lead to metabolic imbalances and liver inflammation.
Dr Mayanka Recommends: Avoid screens before bedtime and aim for 7-8 hours of good sleep.
8. High Intake of Processed Foods
Young adults depend on processed foods high in preservatives, trans fats, and artificial additives, all of which can overburden the liver. Frequent consumption of instant noodles, chips, and frozen meals contributes to fatty liver and inflammation.
Dr Mayanka Recommends: Consume home-cooked meals using fresh ingredients.
9. Dehydration
Water plays an essential role in flushing out toxins from the body. Dehydration may hamper the liver’s ability to detoxify, making your liver more vulnerable to damage. It makes it harder for organs to eliminate waste products, which can cause toxic buildup.
Dr Mayanka Recommends: Drink at least 8-10 glasses of water daily. Include hydrating foods like cucumbers, oranges, and watermelon in your diet.
10. Nutrient Deficiencies
Micronutrients like Vitamin E, D, and B-complex are critical to maintain liver health. Deficiencies, common among Indian youth due to poor dietary habits, can affect liver function and promote inflammation.
Dr Mayanka Recommends: Eat a variety of colorful fruits and vegetables. Check your vitamin levels regularly and consider supplements if prescribed by your doctor.
Common Signs of Liver Diseases in Young Adults
Liver disease can be silent for years. However, if you are experiencing any symptoms, you should not ignore them. Here are some symptoms of liver inflammation in adults:
- Fatigue and weakness
- Sudden weight loss:n.
- Loss of appetite and nausea
- Yellowing of skin and eyes (jaundice)
- Dark urine and pale stools
- Abdominal pain or swelling
- Itchy skin
- Easy bruising or bleeding
- Swollen legs or ankles (edema)
- Mental confusion or mood changes
Liver disease is no longer a disease of the elderly or those with alcohol dependency. Modern lifestyles and dietary choices are silently affecting youths as well. To prevent liver damage, make small lifestyle changes, prioritise nutrition, know your symptoms, and take regular health checkups. Prevention is the only key to ensuring good health and well-being for yourself and your loved ones.
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