Prevent gallstones by implementing these 4 habits

Anyone can suffer from gallstone disease. Generally, gallstones are caused by a bad lifestyle, problems with the gall bladder, to heredity. Therefore, to prevent gallstones, you should start adopting a healthy lifestyle from now on. That way, you can reduce your risk of developing gallstones.

There are several things you can do to prevent gallstones

1. Control your weight

Obesity or overweight is one of the risk factors for gallstones. People with obesity generally have high cholesterol levels, which makes it difficult for the gallbladder to empty itself. For that, you need to control your weight so that it is always in a healthy range to prevent gallstones.

If necessary, you may need to lose weight until you reach your ideal. But, on condition, that must be done in a healthy and slow manner. Doing a diet that limits the calories that enter the body to less than 800 calories can increase your risk of developing gallstones.

Losing weight in a short period of time and then getting back on your weight can also increase your risk of developing gallstones, especially if you are a woman. Ideally, you should lose 1 pound to 1 pound in 1 week. And, it is recommended that the minimum calories that enter your body when dieting is 1200 calories, no less than that.

2. Apply a healthy diet

Eating on a regular schedule can reduce your risk of developing gallstones. Also, choose your diet well to prevent gallstones. Not by not consuming fat at all. In fact, your body actually needs fat, but good fat. You can consume monounsaturated fats (such as olive oil and canola oil) and omega-3 fatty acids (such as avocado and fish oil) to reduce the risk of gallstones. Instead, you need to limit foods with high saturated fats, such as fatty meat, butter, offal, cream, cake, and others.

You also need to consume fiber, which can be found in vegetables, fruits and whole grains. You should eat at least 5 servings of vegetables and fruits per day. Fiber can help lower your cholesterol and lower your weight. Expand also consume nuts and seeds.

3. Do exercise regularly

Regular exercise can help you both maintain and lose weight. Exercise can also help you reduce high cholesterol and triglyceride levels. So, exercise can help you prevent gallstones. You are advised to exercise at least 30 minutes per day or 150 minutes per week.

4. Avoid consumption of certain drugs

Some medications can increase your risk of developing gallstones, such as cholesterol-lowering drugs (gemfibrozil and fenofibrate). This can happen because these drugs can increase the amount of cholesterol released into the bile, so that gallstones can form.

In addition, hormone therapy, such as the hormone estrogen used after menopausal women or high-dose birth control pills that contain estrogen, can also increase a woman's risk of developing gallstones. You need to know that the hormone estrogen can make the body produce more cholesterol, which can cause gallstones. This also answers why women are more at risk of suffering from gallstones.