PREVENTING AND MANAGING PANCREAS DISORDER

Preventing or managing pancreas disorder!

Hi all

In this article I will try to go into what I believe is the first main object of consideration in fighting back diabetes or equally important, to prevent it. When I decided to take diabetes seriously, pancreas problems were the first thing I was researching. Pancreas is the gland releasing insulin and glucagon – two major factors in controlling diabetes. In preventing diabetes and reversing it, the focus as a starter point would be pancreas function.

Understanding the Pancreas

The pancreas is a small organ located behind the stomach and It has two main functions:

Digestive Function:

It produces enzymes that help in the digestion of food and here is summary for easier understanding. As you can see, they breakdown everything we eat.

Summary of Pancreatic Digestive Enzymes and Their Functions

Endocrine Function:

It produces insulin and other hormones that regulate blood sugar levels.

Insulin is a hormone that helps cells absorb glucose (sugar) from the blood, which is then used for energy. When the pancreas doesn’t produce enough insulin or the body can’t use it effectively, blood sugar levels rise, leading to diabetes.

Factors That Trigger the Pancreas

Several factors can stimulate the pancreas to release insulin. Understanding these can guide us to make much needed choices to protect the pancreas, and it is the first lesson I learned.

Diet:

High Carbohydrate Intake:

Foods high in simple carbohydrates, such as sugar and refined grains, cause a rapid increase in blood sugar levels, triggering insulin release. When I started measuring blood sugar level, I realised that after having rice, potato or any starchy food for that matter, my BS level would spike rapidly (within 10 minutes), to 12 mmol/L and higher up to 18 mmol/L, and same would happen with just plain sugar. In fact, all food eventually triggers pancreas to work, but the severity and time needed to raise BS levels are considerably different depending on the food you are having, and I learned that lesson very fast. I did lots of experimenting at that time to see what works for me and how does my body react on different foods. I understood that meat had little or no effect on me as well as eggs, and my BS level would be unchanged or increased by insignificant amount. Most of the salads would affect it slightly more but it would still be acceptable. I made different food categories and would repeat the experiment to compare different results. That is something you should do as well, as we all have different bodies and different outcomes depending on the prediabetic or diabetic stage we are in. Monitor and write down what happens and soon you will have clear picture of what is going on with your pancreas and insulin resistance.

Processed Foods:

These often contain added sugars and unhealthy fats, which can stress the pancreas, and they would typically be what I avoid, but to be honest I am not extremely strict about it as there are processed foods with no sugar added and no hidden carbohydrates. I used the same method of trial to establish what works for me and what doesn’t.

Obesity:

Excess body weight, particularly visceral fat, leads to insulin resistance. While having fat doesn’t necessarily lead to prediabetes, but visceral fat surely does. This forces the pancreas to produce more insulin to keep blood sugar levels in check as the visceral fat is making it difficult to use normal dosage of glucose. However, to lose visceral fat, one needs to lose overall fat tissue. In my case it happened over long period of time (around 2 years) where I went from 115 kg to 88 kg, or 253 pounds to 194 pounds.

Sedentary Lifestyle:

Lack of physical activity can lead to weight gain and insulin resistance, increasing the burden on the pancreas. This is because the amount of energy received is not released through physical activity, and as a result is stored in the body cells. If that body cells are situated around the internal organs in the abdominal region, and if they encase organs such as the liver, pancreas, and intestines, then we have a big problem.

Genetic Factors:

Following factors are certainly contributing to diabetes but they are usually not main reason for diabetes development.

Lack of Sleep:

Poor sleep quality and sleep deprivation can affect hormone regulation, leading to insulin resistance.

Alcohol abuse:

High and very frequent amounts of alcohol will put pressure on liver as it tries to eliminate alcohol thus not dealing with blood sugar effectively. I don’t want to scare anyone with completely eliminating alcohol, but keep in mind this fact.

Strategies to Protect the Pancreas

Here are several ways to reduce the frequency of insulin release and protect the pancreas:

Adopt a Balanced Diet

Low Glycemic Index Foods:

Choose foods with a low glycemic index, such as whole grains, vegetables, and legumes. These foods cause a slower, more gradual increase in blood sugar levels. While this is certainly true it will depend on the stage of diabetes you are in. In my case these types of foods would knock me out with BS spikes. So, the only method again is trial and error. Try them, see what happens and record BS level after for future reference.

Healthy Fats:

Incorporate healthy fats from sources like avocados, nuts, seeds, and olive oil. These fats can improve insulin sensitivity and they do not affect BS levels or if they do it is usually minimal impact. On the other hand, they are great source of energy.

Fiber-Rich Foods:

Foods high in fiber, such as fruits, vegetables, and whole grains, can help regulate blood sugar levels and reduce the demand for insulin. It didn’t work for me as I would get extremely high spikes eating them, so again use method of trial and errors and record it. The more you rest your pancreas, the more you will regain sensitivity.

Maintain a Healthy Weight

Achieve and maintain a healthy weight through a combination of a balanced diet and regular physical activity. Losing even a small amount of weight can significantly improve insulin sensitivity. I wasn’t purely set on this goal, but it happened by itself as I mentioned before. The more visceral fat you lose the more sensitivity you get back

Exercise Regularly

Aerobic Exercise:

Activities such as walking, running, and swimming can help improve insulin sensitivity and reduce blood sugar levels. What worked for me was jogging and I still do it. I would go for over 30 minutes slow running and every time my BS level would significantly drop. You can choose any aerobic exercise that you like and will probably have the same result. After 20 -30 minutes of jogging body would use all glucose and start to use fat afterwards and that is why I paced myself slow but over 30 minutes.

Strength Training:

Building muscle through resistance exercises can help the body use insulin more efficiently. I was doing it to strengthen my lower back for easier jogging, but any strength training is more than welcome and helpful.

Get Adequate Sleep

Aim for 7-9 hours of quality sleep per night. Establish a regular sleep routine and create a restful sleep environment. That is beneficial as released growth hormone during sleep, directly helps with cells repair and regeneration.

Monitor Blood Sugar Levels

This is crucial part that can help you understand how different foods and activities affect your blood sugar levels. This can help you make informed decisions about your diet and lifestyle. We all read many advice, articles, magazines, and we talk about it, but in the end if you don’t test your own body, you will not know or understand how to approach diabetes and control it.

Conclusion

Protecting your pancreas is essential for both, preventing and managing diabetes. By adopting a balanced diet, maintaining a healthy weight, exercising regularly, managing stress, getting adequate sleep, and monitoring your blood sugar levels, you can reduce the frequency of insulin release and support the health of your pancreas. All of us who have diabetes are at different stages of it and our focus must be to find out that stage to correctly address it. Same as people with prediabetes or even those who are not aware of it at all. There are ways to find out where are we in relation to diabetes and it is our duty and responsibility to do so, not only for our sake but for the sake of all people who are part of our lives. I had family members who unfortunately passed away because of diabetes and the ones who lived up to 88 years of age. So, it is all up to us

Always keep in mind: The more pancreas rests the more sensitivity you get back!!!

Intermittent-Fasting.pdf (seriesscience.com)