5 things one should change in the morning routine to cure fatty liver

Fatty liver disease is a frequent health condition that results from fat accumulation in the liver. According to one study published in 2022, the global incidence of NAFLD is expected to be 47 cases per 1,000 individuals, with men having a higher incidence than women. While it is mostly associated with poor nutrition and lifestyle choices, minor but consistent improvements in the morning routine can make an important difference. Beginning the day with liver-friendly activities will help prevent fat storage, improve liver function, and promote overall health. Here are five improvements to make in the mornings.

Lemon water is rich in vitamin C and antioxidants, which promote liver detoxification. Drinking a glass of warm lemon water on an empty stomach stimulates bile production, aiding in the digestion of fats and preventing fat accumulation in the liver.
How to do it: Squeeze the juice of half a lemon into a glass of warm water and drink it first thing in the morning.
Tip: Avoid adding sugar or honey to maximize its benefits.

See more: Fatty liver causes symptoms complications and prevention

Morning physical activity, like yoga or stretching, can boost circulation and improve the liver's ability to metabolize fats. Yoga poses such as the Cobra Pose (Bhujangasana) and Spinal Twist (Ardha Matsyendrasana) are particularly beneficial for stimulating liver function.
How it helps: Exercise reduces liver fat by improving insulin sensitivity and supporting overall metabolism.
Tip: Spend 10–15 minutes practising yoga or stretching right after waking up to set a healthy tone for the day.

Skipping breakfast can worsen fatty liver by slowing metabolism. A healthy breakfast rich in fibre, antioxidants, and lean protein can support liver repair and fat reduction.
What to include: Oats with chia seeds, a handful of nuts, berries, and green tea are excellent options. These foods contain nutrients like omega-3 fatty acids and polyphenols that promote liver health.
What to avoid: High-sugar cereals and processed foods, which can burden the liver.


Raw vegetable juices, particularly those produced from beets, carrots, or spinach, are high in nutrients that cleanse the liver and reduce fat. These veggies are high in betaine and nitrates, which aid in blood circulation and detoxifying.
As per a study done in 2024, consuming more fruits and vegetables in a healthy manner can reduce the risk of developing Non-Alcoholic Fatty Liver.
To make, blend fresh vegetables with water and a dash of ginger for extra anti-inflammatory properties.
Drink this juice 30 minutes after your lemon water for maximum absorption.


Dandelion tea is a natural detoxifier which helps in fat loss in the liver. It contains chemicals which increase bile flow and clear toxins. While coffee may have some liver advantages, dandelion tea is a calmer, caffeine-free option for mornings.
How it works: It lowers oxidative stress and promotes liver cell regeneration.
Tip: Prepare fresh dandelion root or use organic tea bags and consume it warm before breakfast.