Although most of the people who suffer from gallstones are over the age of forty, they can form at any time and certain behavioral habits will make you a more likely candidate. Preventing gallstones is easy if you are careful about diet and exercise. The majority of people who have gallstones or gallbladder disease are overweight and exercise seldom, so you can decrease your chances by being careful about your weight. If you have a family history of gallstones or gallbladder disease, you should probably be even more careful than others.
Eat a Low-Fat, Low-Cholesterol Diet
One of the most effective ways to prevent gallstones is to eat less fat and cholesterol. A high-fat diet can increase the levels of cholesterol in your bile, which will eventually begin to solidify, forming gallstones. This can also lead to irritable bowel syndrome and other GI problems later in life. When you do consume fat and cholesterol, opt for monosaturated fat to ensure that it breaks down more smoothly in your system. This is especially true if you are overweight or obese; immediately begin to decrease your fat intake.
Avoid Complex Carbohydrates and Refined Sugars
Another way to prevent gallstones is to be careful about consuming complex carbohydrates and refined sugars. Diabetics are likely candidates for gallstones because a fluctuating insulin level can lead to gallbladder disease. If you are concerned about your insulin levels, test your blood sugar level once every month to make sure that you’re on target. If not, consult a doctor about adjusting medications — such as beta blockers — and a nutritionist about your diet.
Get Plenty of Exercise
Obviously, this is a good tip for simply staying healthy, but if you are in shape, you are more likely to prevent gallstones. Exercise keeps your body’s natural systems in order and will help you to regulate the amount of bile that passes through your system. The goal is to keep your metabolism up so that you’re leaving waste in your GI tract for extended periods of time. If you suffer from constipation, you may need to take medication to help keep systems flowing normally. Aerobic exercise is the best form of physical activity for preventing gallstones, but don’t overtax yourself.
Maintain a Stable Diet
Sudden changes in diet have been linked to gallstones and gallbladder disease. Fasts, which involve not eating for extended periods of time, are particularly dangerous. The body gets confused and starts to “panic” because it isn’t being fed. Your metabolism will slow down, thus increasing the amount of bile in your system, creating gallstones. You should also avoid diets that cut your calories below 2,000 per day.
Consider Drinking Wine or Coffee
Both alcohol and coffee have proven to show a marked decrease in the proclivity for gallstones. You shouldn’t consume more than one or two cups of coffee per day, and certainly don’t become an alcoholic, but a glass of wine at the end of the day might help to prevent gallstones in the future.
Eat Plenty of Fiber
One thing that most physicians agree upon is the consumption of fiber. Again, this goes back to metabolism, which is increased with large amounts of fiber.
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