Diet and lifestyle easily increase the risk of gallstones
According to Assoc. Prof. Dr. Nguyen Anh Tuan - Director of Surgery, Phuong Dong General Hospital, the following eating and living habits can increase the risk of gallstones:
Eat more saturated fat and cholesterol: A diet rich in saturated fat (animal fat, red meat, fatty dairy products) and cholesterol can increase cholesterol levels in the bile, leading to crystallization and formation of cholesterol stones. Research has shown that people who consume large amounts of saturated fat are at higher risk of gallstones than those who consume less fat.
Eat less fiber: Fiber helps maintain weight and reduce cholesterol in bile. A diet low in vegetables, fruits, and whole grains can increase the risk of gallstones.
Eating irregularly, skipping meals: Skipping meals, especially breakfast, or eating irregularly can reduce the contraction activity of the gallbladder, leading to bile deposition and increasing the risk of stone formation.
Losing weight too quickly: Losing weight quickly, especially through a very low-calorie diet or fasting, can change the balance of cholesterol and bile, leading to cholesterol crystallization and the formation of stones. Fast weight loss also increases fat breakdown in the body, releasing cholesterol into bile.
Lack of exercise: Lack of physical activity can slow down digestion, reduce gallbladder activity and increase the risk of stone formation.
Overweight and obesity: Obesity is a major risk factor for gallstones. Overweight or obese people are at higher risk because the body produces more cholesterol, increasing the ability to crystallize cholesterol in bile.
Use birth control pills and hormone replacements: The hormone estrogen in birth control pills or hormone replacement therapy can increase cholesterol levels in the bile and reduce gallbladder contractions, increasing the risk of gallstones.
Eating and exercising scientifically to limit gallstones
Eat more fiber: Fiber helps reduce cholesterol levels in bile and promote digestive activity. You should increase consumption of green vegetables, fruits, beans and whole grains. A high-fiber diet can reduce the risk of gallstones by up to 30%.
Choose healthy fats: Instead of saturated fats from animal fats, choose unsaturated fats such as olive oil, canola oil, avocado and nuts. Unsaturated fats can help reduce bad cholesterol and prevent cholesterol crystallization in bile.
Eat on time, regularly: Ensure enough meals, especially breakfast, help maintain regular activity of the gallbladder and prevent bile deposition. Eating in small meals throughout the day can also help reduce the risk of stone formation.
Limit foods high in cholesterol and saturated fat: Reduce consumption of red meat, fatty dairy products, fast food and fried foods. Instead, choose low-fat protein sources such as skinless chicken, fish and beans.
Drink enough water: Maintaining a sufficient amount of water helps ensure bile circulation and support digestion. Drink at least 8 glasses of water per day.
Slow, sustainable weight loss: If you need to lose weight, lose weight gradually, about 0.5-1 kg per week. Avoid extreme diets or fasting.
Exercise regularly: Exercising for at least 30 minutes each day, 5 days a week helps maintain a healthy weight, promote digestive activity and reduce the risk of gallstones. Physical activities such as walking, jogging, swimming, yoga are all beneficial.
Weight control: Maintaining a healthy weight helps reduce the risk of gallstones. If you are overweight or obese, work with a nutritionist to have a sustainable weight loss plan.
Limit alcohol: Although it is not a direct cause of gallstones, excessive alcohol consumption can cause gallbladder inflammation and other health problems.
Stress management: Stress can affect digestive and gallbladder activities. Practice stress reduction techniques such as meditation, yoga and relaxation to maintain mental balance.
