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Can Sitting Too Much Harm Your Liver?
Several things are known to be harmful to the liver…is sitting too much one of them?
Several things are known to be harmful to the liver – exposure to toxins, taking certain medications or supplements, consuming too much alcohol, and being obese. (1) However, one new study involving children suggests that spending a large portion of the day being sedentary, or sitting too much, may be damaging to the liver as well.
Sedentariness and Premature Liver Damage in Kids
In a June 1, 2024 press release, the Endocrine Society shared findings from a study involving 2,684 children who were monitored over the course of years. (2) Each child’s level of movement was monitored and once they reached young adulthood (ages 17 to 24), they underwent an ultrasound scan of their liver. This scan was used to determine if fatty liver existed as well as whether there was any scarring. Blood work was also conducted to assess liver enzyme levels.
Based on the data collected, researchers discovered that children who were sedentary more than six hours a day had a 15% higher risk of fatty liver disease before the age of 25. Fatty liver disease occurs when there is a buildup of fat in the liver. Over time, this buildup can lead to liver scarring and potentially even liver cancer or liver failure. (3)
Can Sitting Too Much Also Impact an Adult’s Liver?
Unfortunately, yes, sitting too much can harm your liver. In one study involving 2,054 adult males, longer sitting times were associated with a higher risk of nonalcoholic fatty liver disease (NAFLD). (4) A different study involving both men and women found similar results. (5)
NAFLD refers to a buildup of fat in the liver not caused by consuming too much alcohol. This condition has been recently renamed metabolic dysfunction-associated steatotic liver disease (MASLD) and is thought to affect one in four Americans. (6) However, many people may not realize they have it because its symptoms are often silent.
The Good News: Adding Even Light Activity Helps
Studies such as these can feel discouraging, especially if you have a job that involves sitting behind a desk. You can’t just quit, even if doing more physical work may be better for liver health. The good news is that you don’t have to.
In the new research presented by the Endocrine Society, scientists also learned that engaging in light-intensity physical activity for three hours daily reversed premature liver damage. This includes walking the dog, running errands, and other low-intensity physical movements.
Additionally, for each half hour of light-intensity activity over three hours a day, participants’ risk of severe fatty liver disease decreased by 33%. So, if you can add just 30 more minutes of movement to your day, your liver can benefit greatly.
The Bottom Line About Sitting and Your Liver
Sitting too much isn’t good for your health in general but can be harmful to your liver specifically. Making a conscious effort to get more activity into your day and spend less time on the couch or otherwise sitting down for long periods can go a long way.
(1) Johns Hopkins Medicine. (n.d.). 5 Reasons You May Be at Risk for Liver Disease. Retrieved July 10, 2024, from https://www.hopkinsmedicine.org/health/wellness-and-prevention/5-reasons-you-may-be-at-risk-for-liver-disease
(2) Endocrine Society. (2024, June 01). Childhood Sedentariness May Cause Premature Liver Damage in Young Adulthood. Retrieved July 10, 2024, from https://www.endocrine.org/news-and-advocacy/news-room/2024/endo-2024-press-agbaje
(3) Mayo Clinic. (2024, April 04). Nonalcoholic Fatty Liver Disease. Retrieved July 10, 2024, from https://www.mayoclinic.org/diseases-conditions/nonalcoholic-fatty-liver-disease/symptoms-causes/syc-20354567
(4) Wei, H., Qu, H., Wang, H., Deng, H. (2016, September 08). Associations Between Sitting Time and Non-Alcoholic Fatty Liver Diseases in Chinese Male Workers: A Cross-Sectional Study. BMJ Open. doi:10.1136/bmjopen-2016-011939
(5) Ryu, S., Chang, Y., Jung, H., et al. (2015, November). Relationship of Sitting Time and Physical Activity with Non-Alcoholic Fatty Liver Disease. Journal of Hepatology. doi:10.1016/j.jhep.2015.07.010
(6) American Liver Foundation. (2024, January 18). NASH Definition & Prevalence. Retrieved July 10, 2024, from https://liverfoundation.org/liver-diseases/fatty-liver-disease/nonalcoholic-steatohepatitis-nash/nash-definition-prevalence/
About the Author
Christina M. DeBusk, BS is an accomplished health writer and editor with a passion for natural wellness, disease prevention, and holistic treatment options. With certifications as a Nutrition Specialist, Personal Trainer, and Transformation Specialist, Christina brings a wealth of expertise to her writing. Her articles have been featured in numerous health-related publications both online and in print including Woman’s Day, Massage Magazine, Country Living, Chiropractic Economics, and Very Well Mind, empowering readers to lead healthier lives through informed choices and natural solutions.
