How to Keep Your Pancreas Healthy

Following a Healthy Diet

Limit your fat consumption, and choose healthy fats and oils. Include healthy sources of fat in your diet, such as vegetable oils, nuts, fish, and avocados. Go for low-fat or fat-free dairy products instead of full-fat options. Steer clear of fried foods, red meat, processed meats (such as bacon or deli meat), butter, and margarine. As a rule of thumb, about 25% of your daily calories should come from fat. Fat contains 9 calories per gram; to find your target daily value in grams, calculate 25% of your daily calories, then divide by 9. For example, 25% of 2500 is 625, and 625 ÷ 9 = 69.4, or about 70 g. If you’re managing a pancreatic condition, you should consume a fat-free diet if possible. Talk to your doctor about the best way to minimize or eliminate fat in your diet while also getting the nutrients you need.

Avoid greasy fast food. Many people experience pancreatic symptoms when they eat a lot of greasy junk food, such as fast food burgers and fries. Limit eating out as much as possible, and stick to home-cooked meals that are baked, boiled, or prepared in healthy oils (such as olive oil or canola oil). When you do eat out, look for healthy items that are low in oil and grease, such as salads, steamed vegetables, or baked chicken or fish. When in doubt, ask your server how the food is prepared. In some restaurants, you may be able to ask for a healthier alternative. For example, ask if foods normally cooked in partially hydrogenated soybean oil can be prepared with olive oil instead.

Eat lean proteins, such as white meat poultry and fish. Other lean protein sources include eggs, nuts, beans, and lentils. Your exact daily needs depend on your age, sex, and activity level. In general, women need 5 to 5 ⁄2 oz (140 to 160 g) of protein per day, and men need 6 to 6 ⁄2 oz (170 to 180 g) per day. Eggs and nuts should be eaten in moderation. Try to eat no more than 3 eggs a week, and just a small palmful of nuts daily. If you have a low-protein diet, you will have a harder time digesting and metabolizing harmful substances, such as fat, alcohol, and tobacco. Learn more about your specific nutritional needs at https://www.myplate.gov/.

Go for low-glycemic foods, such as whole grains. Healthy choices include bran cereals, whole grain breads and pastas, brown rice, nuts, fruits, and vegetables. Choose these options instead of high-glycemic foods (i.e., foods containing refined sugars and simple carbohydrates), such as white bread, white rice, sugary cereals, and candy. Carbohydrates are important for pancreatic health, but some types aren’t good for you. The simple carbohydrates in high-glycemic foods break down into sugar very quickly and easily in your body, causing spikes in your blood sugar. This can overwork your pancreas. About 45% of your daily calories should come from carbohydrates. Carbs contain 4 calories per gram. Find 45% of your total calories, then divide by 4 to calculate your target amount in grams. Suppose you eat 2,000 calories per day; 45% of 2,000 is 900, and 900 ÷ 4 is 225 g. If you’re not sure how to calculate your carbohydrate intake from each meal, try using an online nutrition calculator.

Avoid consuming added sugars. Foods that naturally contain sugar, such as fruits and veggies, are good to eat. However, go easy on items that contain added sugars, such as sweetened breakfast cereals, desserts, and soft drinks. Eat candy and pastries sparingly, read nutritional labels (especially for cereals, sauces, condiments, and juices), and try sweetening coffee and tea with Stevia extract instead of sugar. Read labels, but note that sugar contents listed under nutrition facts may not include all the added sweeteners. Check the ingredients, which are listed by weight. If you see sugar or words like “sucrose,” “glucose,” “dextrose,” or “high-fructose corn syrup” high up on the list, that product contains a lot of sugar. Added sugars make the pancreas do more work, and they don’t provide any nutritional value. Recommended limits for added sugars for adults are 100 to 150 calories, or 24 to 36 grams per day.

Drink at least 6 to 8 c (1.4 to 1.9 L) of fluids per day. Water is the best choice; don’t go overboard on sugary sports drinks and fruit juices. If you’re managing a pancreatic condition, keep a bottle of water handy at all times to avoid dehydration. In hot weather and when you exercise, drink 1 c (240 mL) of water every 20 minutes to replace the fluids lost due to sweating. Check your urine to see if you’re dehydrated. If it’s pale yellow, you’re drinking enough water. If it’s dark, infrequent, or comes out in small amounts, you may be dehydrated. Dehydration can overwork the pancreas, and can aggravate or cause pancreatic disorders.

Eat small, frequent meals if you have a pancreatic disorder. Smaller meals are easier on your pancreas, and lots of calories all at once can make it work too hard. For instance, instead of having an 8 oz (230 g) chicken breast in a single meal, eat a 3 to 4 oz (85 to 113 g) portion over greens for lunch, and save the rest for dinner. If you have pancreatitis, stick to clear liquids for 1 to 2 days during a flare-up to give your pancreas a break. Clear liquids include water, apple juice, and broth. Stay on the safe side and check with your doctor before fasting during a flare-up. During a pancreatic flare-up, you may experience symptoms such as sharp abdominal pain and tenderness (especially after eating), nausea and vomiting, a rapid pulse, and fever or chills.

Making Beneficial Lifestyle Choices

Get about 30 minutes of exercise per day. Stay active to manage your weight, reduce stress levels, and improve your overall health. Brisk walks, bike rides, and swimming are great forms of exercise, especially if you’re not used to physical activity. If you’re just starting to exercise, start by walking for 5 to 10 minutes 2 or 3 times per day. Increase the length of time gradually, and slowly add new activities to your routine. Ask your doctor for advice about starting a new exercise routine, especially if you have any medical conditions.

Avoid drinking alcohol. If you’re managing a pancreatic disorder, avoid alcohol altogether. Otherwise, stick to 1 to 2 drinks per day if you’re a man, and 1 drink per day if you’re a woman. Keep in mind abstaining or drinking alcohol sparingly is the best choice, even if you’re in good health. Heavy drinking is a common cause of acute pancreatitis. Continuing to drink, even in moderation, after developing acute pancreatitis can lead to serious complications. To cut down or quit, set limits and stick to them. If necessary, avoid situations that trigger the urge to drink alcohol. In social settings, drink club soda with lemon or lime so you don’t feel out of place. Remind yourself that maintaining your health is more important than drinking.

Quit smoking or stop using any other tobacco products. Among other harmful effects, smoking and chewing tobacco dramatically increase the risk of pancreatic cancer. If you use tobacco, talk to your doctor or pharmacist about products that can help you quit. Quitting smoking can help improve your pancreas health and prevent pancreatic cancer and similar conditions. Patches, gum, and medication can help you quit smoking or chewing tobacco. To manage cravings, try to keep yourself busy or take up a new hobby. If you’re used to smoking after a meal, go for a walk instead. If you used to smoke a cigarette with your morning coffee, switch to tea.

Manage stress by doing yoga and meditating. Look for guided yoga and meditation videos online, or join a local class. When you feel stressed, do deep breathing exercises. Inhale deeply and fill your belly with air as you count to 4, hold your breath for a 7 count, then exhale slowly as you count to 8. Stress can aggravate pancreatic disorders and slow down the healing process.

Try to lose weight if you’re overweight or obese. Stick to a healthy diet, keep track of your calorie consumption, and do your best to exercise regularly. Try to lose about 1 lb (0.45 kg) per week, since drastic changes in weight aren’t good for the pancreas. If you’re overweight, losing 5% to 7% of your starting weight can benefit your pancreas, lower your risk of developing diabetes, or help you manage diabetes if you’ve already been diagnosed. Ask your doctor for advice about losing weight and to recommend healthy weight loss goals. People who are underweight or at a healthy weight can also get pancreatitis. Talk to your doctor if you have any weight concerns or want to find out how your weight might be connected to the health of your pancreas.

Managing Pancreatic Disorders

See your doctor if you have symptoms of a pancreatic disorder. The main symptom of pancreatitis is pain in the upper left quadrant of your abdomen, above your belly button. Pain may be worse after eating or drinking, increase gradually over a few days, become worse when you lie on your back, or spread to your back or under your left shoulder blade. Other symptoms of pancreatitis may include bloating, hiccups, indigestion, greasy or yellowish stools, or diarrhea. In the later stages of the disease, you may develop yellowing of the eyes and skin. The symptoms of pancreatitis can mimic those of other conditions, like cirrhosis of the liver. If you experience any of these symptoms, see your doctor for an accurate diagnosis. Diabetes and prediabetes are pancreatic disorders, and are usually diagnosed at routine check-ups. While there are often no obvious signs of diabetes, symptoms may include increased thirst, frequent urination, fatigue, and blurred vision.

Take supplemental enzymes or insulin if necessary. Your pancreas may not produce enough of the enzymes needed to digest food if you have a pancreatic condition. If your doctor advises it, take capsules of supplemental enzymes with every meal. If you’re diabetic, your doctor will prescribe medication or insulin injections to regulate your blood sugar. Take any medication according to your doctor’s instructions. Don’t stop taking any medication without consulting your doctor. Pancreatic disorders can lead to malnutrition, so your doctor might also recommend vitamin supplements. Many people with pancreatitis become underweight, so weigh yourself every few days to make sure you are maintaining a healthy body weight.

Manage pain due to pancreatitis with over-the-counter medications. Take a pain reliever, such as ibuprofen, according to the label’s instructions. If over-the-counter medication isn’t effective, your doctor may give you a prescription-strength pain reliever. Pancreatitis flare-ups can cause severe pain. Rest and relax during a flare-up, and do your best to distract yourself with music, a movie, or a good book. You can also apply a warm compress to the area for about 20 minutes every 1 to 2 hours. If you experience severe symptoms, don’t try to manage them at home. Seek medical attention immediately if your pain becomes so severe that you can’t stay still or find any position that relieves your discomfort.

Undergo surgery if you have damaged tissue or pancreatic cancer. Part of the pancreas must be removed if there’s tissue damage due to pancreatitis or a cancerous tumor. In rare, serious cases, such as advanced pancreatic cancer, the entire pancreas, gallbladder, and part of the stomach, is removed. Recovery depends on the scope of the surgery. After surgery, you may stay in the hospital 1 to 3 weeks. In general, stick to a bland diet just after surgery, and add foods according to your doctor’s instructions. Eat small meals every 3 hours, and take supplemental enzymes and any other medications as directed.