May-June 2026: Healthy Pancreas, Healthy Life

Let's take a close look at the pancreas and see what it does for us.

Overall, the pancreas functions as the primary organ for digestion.

The pancreas secretes digestive enzymes directly to the small intestine to finish the job of digesting proteins, fats, and carbohydrates. The pancreas also performs the critical task of maintaining precise blood sugar levels through the release of three hormones:

•   Insulin, which lowers blood glucose (sugar), by promoting glucose uptake into muscle and fat cells - our major source of energy.

•   Glucagon promotes glucose production and fat breakdown. It maintains energy balance by raising, or lowering, blood glucose levels between meals.

• Somatostatin is a hormone that acts as a regulatory brake, to prevent the over production of other pancreatic hormones and digestive enzymes.

The pancreas usually does its work silently, without trouble, that is, until middle age, when one out of ten Americans indicate pancreatic problems. Maintaining a healthy pancreas is made easier by following sound dietary and lifestyle habits. The goal is to reduce inflammation (pancreatitis), and reduce the workload on the pancreas, which produces critical digestive enzymes and insulin.

PROTECTING THE PANCREAS

Limiting certain foods reduces overtaxing, or inflaming the organ:

• High fat and fried foods.

Eating heavy greasy and deep fried foods, overworks the enzyme lipase in the pancreas, which can lead to inflammation (pancreatitis).

• High sugar and refined carbs.

Sugary drinks, pastries, candies, and white bread, forces the pancreas to pump out massive amounts of insulin. Over a period of time, this can exhaust the insulin producing cells, possibly leading to insulin resistance, or Type 2 diabetes.

• Ultra-processed foods:

Artificial chemicals and trans-fats added to foods to preserve freshness, taste, and shelf life, are known to increase inflammation, indirectly stressing the pancreas.

HAVING A HAPPY PANCREAS

Diet directly impacts the health of the pancreas so it can breakdown and digest food. These foods will help keep the pancreas performing its miracles:

• Lean protein foods like poultry, fish, beans, and lentils, give the best protein without taxing the pancreas.

• High fiber foods like whole grains, veggies, and fruits, slow digestion, and lower sugar spikes.

• Antioxidant foods like dark berries, leafy greens, dark grapes, and tomatoes, provide cellular - protection and less inflammation

BEST STRATEGIES FOR A HEALTHY PANCREAS

Top of the list is diet. This impacts how hard your pancreas has to work to breakdown food.

Things to avoid, or limit:

• High-fat and fried foods:

The pancreas produces lipase, the enzyme that digests fat. Eating heavy, greasy foods, forces the pancreas to overwork, which can trigger painful inflammation.

• Refined carbs and added sugars:

This category includes white bread, sugary drinks, pastries and candies. These foods can spike your blood sugar and force the pancreas to pump out large amounts of insulin. Over time, this can exhaust the insulin producing cells and possibly lead to insulin resistance, or type 2 diabetes.

Ultra-processed foods:

Trans-fats, chemical preservatives, and artificial additives can increase systemic inflammation, indirectly stressing the pancreas.

LIFESTYLE FACTORS FOR A HEALTHY PANCREAS

• One of the leading causes of acute and chronic pancreatitis is alcohol. Significantly cutting back reduces the risk of tissue damage and scarring of the pancreas.

• Smoking is another risk factor for both pancreatic cancer and pancreatitis. Eliminating smoking reduces toxins that inflame the pancreas.

• Maintaining a healthy weight and staying well hydrated are very helpful to the pancreas.

EARLY WARNINGS OF PANCREAS PROBLEMS

•   Chronic abdominal and back pains may signal a problem with the pancreas.

•   Unexpected weight loss, even if eating normally.

•   Abdominal pain 15 to 30 minutes after eating fatty foods.

•  Jaundice (yellowing of the skin and eye).

•   Chronic diarrhea and bloating.

•   Dark urine.

•   Itchy skin.

•   Unusual thirst, and frequent urination.

•   Constant fatigue and feeling depleted.

•   Sudden diabetic conditions when you do not have diabetic risk factors.

TESTING FOR PANCREATIC PROBLEMS

Gastroenterologist are, most likely, the best practitioners to treat severe pancreatic problems with these commonly used tests:

Nutritional Markers » Albumen, Vitamin levels A,D,E & K, low trypsinogen (an enzyme).

Inflammation » C-reactive protein. Complete blood count.

Electrolytes.

Imaging » Because pancreatic disease, pancreatic cancer, and pancreatitis may produce mild symptoms, imaging is often needed:

CT scan, MRI/MRCP, Endoscopic ultrasound, Abdominal ultrasound.

Our thanks to Gemini Al, a major. source of material for this bulletin.

Roger and Arlene