The autumn chill has officially arrived, along with the enticement of snuggling under the covers with a cup of hot apple cider or a pumpkin spiced latte for weekend of Netflix marathon-ing. But as alluring as hibernation sounds, a new study reminds us to avoid long periods of sitting to keep — not only our heart, but also — our liver healthy. A recent study published in the Journal of Hepatology found that sitting for 10 or more hours a day increases the risk of developing nonalcoholic fatty liver disease (NAFLD) by 9%. The study involved over 139,000 middle-aged and generally healthy participants from South Korea who reported their daily physical activities, as well as the time periods in which they were seated.

Too much time sitting in front of the computer or TV can lead to liver damage. Break prolonged sitting with light activity and regular exercise. (Photo credit: Eric Molinsky, Creative Commons)

This study shows yet another danger of long-term sitting. NAFLD is a serious condition caused by the build-up of extra fat in liver cells, which leads to a more severe condition called non-alcoholic steatohepatitis (NASH). According to the American Liver Foundation, NAFLD affects up to 25% of Americans, and most often, the disease shows no symptoms. To date, there are no medical treatments available for NAFLD. People diagnosed with this disease are primarily advised to improve their lifestyle by avoiding alcohol, controlling diabetes and cholesterol intake, and keeping a healthy weight (especially for obese people).

The recent study adds to this recommended list: staying physically active AND reducing sitting time. An important aspect of the study is its emphasis on the risk of prolonged sitting. “The amount of time spent doing sedentary activity such as sitting at a computer or watching TV has increased dramatically in recent years,” explains Dr. Seungho Ryu, lead investigator of the study. “More than half of the average person’s waking day involves sedentary activities.”

The study suggests that engaging in regular physical activity but sitting for long periods does not fully protect against health risks, including NAFLD. However, performing light activities instead of sitting may help reduce these risks. Sedentary behavior fosters low muscle activity and insulin resistance, which both have harmful impacts on our health.

And at ADRLF we feel more than obliged to share this helpful lifestyle tip with you, during National Liver Awareness Month.

So, while cold weather hibernation makes this extra-challenging, make sure to get up, regularly, from that couch – or that desk — and move around to keep your liver healthy!

Tags: #liver health sitting