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Pancreas, located in the abdomen, is an organ that plays a key role in digestion and regulating blood sugar. Our dietary choices like processed foods and sugar can damage the pancreas, affecting its function. If there are problems with the pancreas, you may have to live with health conditions such as pancreatitis, pancreatic cancer, and diabetes. To avoid them, you need to keep your pancreas healthy. Watching what you eat is one way to keep the organ strong. Read on to know more tips to keep pancreas healthy!
The pancreas is a unique organ that plays a dual role in our body. It is part of the digestive system, producing enzymes that help in the digestion of food as well the endocrine system, producing hormones like insulin and glucagon that regulate blood sugar levels, explains gastroenterology and hepatology expert Dr Amey Sonavane.
If you have conditions such as pancreatitis, pancreatic cancer, cystic lesions of pancreas or diabetes, you will notice the following signs:
Here are ways to support your pancreas:
Eat more fresh fruits, vegetables with whole grains as well as lean proteins to support optimal pancreatic function. Including fruits such as blueberries, strawberries, raspberries, oranges, apples, and bananas can provide vitamins, minerals, antioxidants, and fiber that contribute to overall health and support pancreatic health. These nutrient-rich foods also help maintain stable blood sugar levels, reducing the strain on the pancreas.
Processed foods and too much of sugar can lead to insulin resistance, requiring the pancreas to produce more insulin to regulate blood sugar levels, says the expert. This increased workload can potentially strain the pancreas and contribute to the development of diabetes and other pancreatic disorders.
Adequate hydration is essential for optimal pancreatic function. Water helps in the production of digestive enzymes, helping in the breakdown of food in the digestive system. Proper hydration also supports overall digestive health, reducing the risk of pancreatic issues.
Regular physical activity plays a crucial role in maintaining healthy blood sugar levels and reducing the risk of insulin resistance. By promoting weight management and improving insulin sensitivity, exercise helps alleviate stress on the pancreas and lowers the risk of pancreas-related diseases such as diabetes and pancreatitis.
Excessive alcohol intake can lead to pancreatitis, an inflammation of the pancreas that can cause severe abdominal pain, nausea, and vomiting. Chronic alcohol abuse significantly increases the risk of developing pancreatitis, leading to long-term pancreatic damage, says Dr Sonavane.
Smoking is a major risk factor for pancreatic cancer, as the harmful chemicals in tobacco smoke can damage pancreatic cells and increase the likelihood of cancerous growth. Quitting smoking not only reduces the risk of pancreatic cancer, but also improves overall pancreatic health and function.
Obesity and excess body weight are closely linked to insulin resistance and an increased risk of developing type 2 diabetes. By maintaining a healthy weight through diet and exercise, people can reduce the strain on the pancreas and lower their risk of developing pancreatic disorders.
Choosing healthy fats such as monounsaturated and polyunsaturated fats supports pancreatic health. These fats, found in foods like avocados, nuts, and olive oil, provide essential fatty acids that promote overall health while reducing inflammation and supporting proper pancreatic function.
During a 2016 study published in the Clinical Gastroenterology and Hepatology journal, eating red meat was found to be associated with an increased risk for chronic pancreatitis. Opting for plant-based proteins and going for lean meats can help lower this risk and promote better pancreatic health.
Also, make sure to go for regular medical check-ups for early detection and management of pancreatic problems.
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