10 Ways to Protect your Pancreas - Ade Williams MBE

Here are ten things you can do to help keep your pancreas healthy.

1. Don’t Smoke

Smoking is one of the biggest risk factors for pancreatic cancer. Studies show smokers are about twice as likely to develop it compared to non-smokers.

2. Drink Sensibly

Heavy drinking can inflame the pancreas and lead to pancreatitis, which over time damages the organ.

Rule of thumb:

• Moderate drinking or less
• Avoid binge drinking

3. Maintain a Healthy Weight

Being overweight increases the risk of Type 2 diabetes and pancreatic cancer. Excess visceral fat also stresses the pancreas.

Even losing 5-10% of body weight can significantly reduce metabolic strain.

4. Eat a Pancreas-Friendly Diet

Focus on:

✔ Vegetables
✔ Whole grains
✔ Healthy fats (olive oil, nuts, fish)
✔ Lean protein

Reduce:

✖ Ultra-processed foods
✖ Sugary drinks
✖ Heavy saturated fats

A Mediterranean-style diet tends to be protective.

5. Control Blood Sugar

The pancreas produces insulin. Constant blood sugar spikes force it to work overtime.

Helpful habits:

• Limit refined sugar
• Exercise regularly
• Eat balanced meals with fibre and protein

6. Exercise Regularly

Regular activity improves insulin sensitivity and reduces pancreatic stress.

Aim for roughly:

• 150 minutes per week of moderate exercise
• Walking, cycling, swimming, weights

Nothing fancy required, consistency wins.

7. Watch Chronic Heartburn or Digestive Issues

Persistent indigestion, reflux, or unexplained digestive changes can sometimes be linked to pancreatic cancer or digestive issues.

If symptoms keep coming back or have not resolved within 3 weeks, get them checked rather than ignoring them.

8. Stay Hydrated

Water helps digestion and enzyme function. Dehydration can affect pancreatic enzyme production and digestion efficiency.

9. Be Careful with Certain Medications

Some drugs can trigger drug-induced pancreatitis. Always follow dosage guidance and discuss long-term medications with a doctor.

10. Know the Early Warning Signs

Pancreatic problems such as cancer can often go unnoticed as symptoms are often vague and misdiagnosed. Common signs to watch out for include:

• Persistent indigestion or heartburn
• Abdominal pain or discomfort, especially in the upper abdomen or back
• Unexplained weight loss
• Jaundice (yellowing of the skin and eyes)
• Changes in bowel habits
• New-onset diabetes