Keeping gallstones at bay is an undertaking that should never give you sleepless nights. While some risk factors are out of your control, there are things you can do to prevent your risk of developing gallstones. As a reminder, gallstones are hard, pebble-like pieces of material that form in the gallbladder.
Obesity is one notable lifestyle predictors for gallbladder complications. In the event that you’re overweight or obese, the best thing you can do for your health is to try losing and maintaining a healthy weight. Here are perfect ways to help you stay fit to prevent your risk of developing gallstones.
Lose Weight Gradually
Among the most ideals ways to prevent gallstone disease in the long-term is to keep your weight in check. But that’s not to say you should prioritize rapid weight loss since it has the potential to increase the risk of developing gallstones. Very-low-calorie diet and rapid weight loss may increase the cholesterol levels in the bile, which may lead to higher chances of developing cholesterol gallstones.
Exercise
Regular physical activity can also reduce the chances of developing gallstones. And the intensity of the exercise doesn’t make much of a difference. Either way, vigorous and non-vigorous physical activity is associated with a reduced risk of gallbladder disease. We recommend regular physical activity of at least 150 minutes per week or 30 minutes five times a week, as it can improve health outcomes and prevent weight gain.
Maintain a Healthy Diet
Diet will always play a vital role when it comes to reducing gallstones, but it’s not restricted to only eating fruits and veggies. Eating a balanced mix of plant-based foods, such as fruits, vegetables, nuts, and foods with mono- or polyunsaturated fats, with grains can lower your risk of gallstone disease.
Be sure to stick to healthy fats since it will always work to your advantage. But keep in mind not all fat is bad. The mono- and polyunsaturated fats present in olive oil, canola oil, and omega-3 fatty acids, which are found in avocados, and fish, are beneficial in preventing gallstone.
Final Thoughts
As you can see, it is possible to prevent gallstones by making some changes to your lifestyle. From eating healthfully and exercising to losing weight gradually and taking preventative medication, rest in knowing they will work to your advantage when you want to keep gallstones at bay.
