Gallstones, or bato sa apdo, are hardened deposits that form in the gallbladder, a small organ under the liver that helps with digestion. While gallstones can develop for various reasons, adopting healthy habits can significantly reduce your risk.
Tips for Preventing Gallstones
1. Don’t skip meals.
Skipping meals or fasting increases the risk of gallstone formation. Aim to eat three balanced meals a day to maintain a steady digestive process and reduce gallstone risk.
Avoid rapid weight loss.
Losing weight too quickly can trigger gallstone formation. If you’re trying to lose weight, do so gradually and healthily. Avoid taking weight-loss medications without medical supervision, as these can sometimes contribute to gallstone development.
2. Maintain a healthy weight.
Being overweight increases the risk of gallstones. Regular exercise and a balanced diet are key to maintaining a healthy weight. Opt for nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains while limiting high-fat and sugary foods.
3. Incorporate healthy fats into your diet.
Small amounts of healthy fats, such as those found in olive oil, avocados, and nuts, can stimulate the gallbladder to empty regularly, reducing the risk of stone formation.
4. Stay hydrated.
Drinking enough water supports overall digestive health and helps prevent the concentration of bile, which can lead to gallstones. Aim for at least 8 glasses of water daily, or more if you’re active.
5. Exercise regularly.
Physical activity helps regulate body weight and improves overall metabolism, reducing the risk of gallstone formation. Aim for at least 30 minutes of moderate exercise, like walking or cycling, on most days of the week.
6. Limit refined carbohydrates and unhealthy fats.
Diets high in processed foods, sugary beverages, and saturated fats increase gallstone risk. Focus on eating whole, minimally processed foods instead.
Adopting these habits can greatly reduce the likelihood of developing gallstones and improve overall health. If you experience symptoms like severe abdominal pain, nausea, or jaundice, consult a doctor immediately. Early diagnosis and treatment are crucial for preventing complications related to gallstones.
