Minh, a 25-year-old creative designer, was accustomed to a nocturnal lifestyle, frequently consuming fast food and milk tea. He used to boast, "I'm young, staying up late is nothing." However, persistent headaches, bloating, and unusual breath odor gradually emerged. After a week of all-nighters for a major project in early July, Minh fainted and was admitted to Hanoi Medical University Hospital. The diagnosis revealed grade 2 fatty liver disease, dyslipidemia, elevated liver enzymes, and a BMI exceeding the threshold for mild obesity. Doctors warned that if he continued this lifestyle, the risk of inflammation and cirrhosis was inevitable.
Similarly, Khanh Linh, a 26-year-old marketing executive at a major media company in Hanoi, was admired by colleagues for her abundant energy and enthusiasm. Behind this vibrant exterior were nights of burning the candle at both ends: working until 2-3 a.m., consuming milk tea, spicy snacks, and instant noodles to stay awake. "The more stress I had, the worse my snacking habit became," Linh said.
One morning, a dull pain under her right rib cage led Linh to the hospital. She was diagnosed with fatty liver disease and liver enzymes twice the normal level, requiring medication and lifestyle changes.
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Many young people stay up late working, leading to many health consequences. Photo: Provided by the interviewees |
Many young people stay up late working, leading to many health consequences. Photo: Provided by the interviewees
Statistics from medical facilities indicate that about 30% of the Vietnamese population currently suffers from fatty liver disease, with a clear trend toward younger demographics. The prevalence is higher in men than women, at 12.3% and 8.8%, respectively. More alarmingly, numerous studies show the disease is increasingly common among young people, largely due to unhealthy lifestyles.
A 2021 South Korean survey revealed that staying up late and insufficient sleep significantly increase the risk of liver fat accumulation. Biologically, between 11 p.m. and 1 a.m. is the crucial period for the liver's detoxification function. When people stay up late, the liver cannot operate efficiently, leading to increased oxidative reactions and the production of harmful intermediate substances.
"Regularly staying up past 11 p.m. not only causes lethargy but also puts a heavy strain on the liver," said Dr. Phan Thai Tan, a health coach.
Similarly, Assoc. Prof. Dr. Nguyen Anh Tuan, Head of the Department of Gastrointestinal Endoscopy Surgery at the 108 Military Central Hospital, identifies lack of sleep as a major culprit in obesity.
When the body doesn't utilize blood sugar effectively, fat accumulates. This leads to hormonal imbalances, slowing metabolism and stimulating appetite. The result is a chain of problems related to blood sugar, blood lipids, and especially fatty liver disease.
Today's youth face numerous stressors, perhaps more than previous generations. The pressure to achieve high performance is compounded by a volatile startup environment, post-pandemic workplace shifts, layoffs, hiring freezes, the threat of AI replacement, and especially incomes failing to keep pace with rising living costs.
The psychological burden is heavier for many young people labeled the "lonely generation," reliant on technology but lacking deep real-world connections.
Under pressure, the body naturally releases cortisol. Prolonged high cortisol levels increase cholesterol, triglycerides, blood sugar, and blood pressure – leading risk factors for cardiovascular disease and dyslipidemia.
Chronic stress also promotes plaque buildup in arteries, alters blood clotting ability, thickens blood, and significantly increases heart attack risk.
The combination of late nights, stress, and an unhealthy lifestyle—including lack of exercise and the overuse of fatty, sugary snacks or processed foods—has dire consequences.
Dr. Tan explains that snacks are often more appealing than main meals, providing comfort and stress relief during periods of high pressure. However, uncontrolled consumption of these high-sugar, high-fat, and high-calorie items is a primary cause of obesity.
Casual snacking on cookies or chips not only demonstrates disregard for health but also sets the stage for other negative dietary habits, like skipping meals or over-reliance on fast food.
"All of these things gradually erode health day by day," warns Dr. Tan.
To prevent liver damage, experts recommend establishing a balanced, healthy lifestyle. Maintaining consistent sleep-wake times, even on weekends, reinforces the body clock, optimizing the liver's nighttime detoxification process. Adults should get 7-9 hours of sleep. A dark, quiet, and cool bedroom environment, avoiding electronic devices for at least 30 minutes before bed, ensures quality sleep.
Instead of sugary, fatty snacks, prioritize nutrient-rich, whole foods: green vegetables, fruits, whole grains, lean protein, and healthy fats. Minimize processed foods, fried foods, refined sugars, and carbonated drinks – contributors to fat accumulation and increased liver burden.
Regular physical activity is key to maintaining a healthy weight and boosting metabolism. Just 30 minutes of moderate-intensity exercise daily, like brisk walking or jogging, burns calories, reduces body fat, and improves insulin sensitivity. Exercise is also an effective stress reliever, enhancing mood and sleep.
Stress management is crucial. In a stressful world, finding healthy outlets like meditation, yoga, or pursuing personal hobbies reduces cortisol levels, protecting the liver.
Finally, regular health checkups are essential. Early detection of abnormalities allows for timely intervention, preventing disease progression. If you experience sleep disturbances, persistent fatigue, or abnormal liver test results, consult a doctor and nutritionist for advice and a suitable treatment plan, ensuring optimal liver protection and recovery.
Thuy Quynh
