How to prevent gallstones
Although no definite preventive technique for gallstone development has been discovered yet, research shows that there are ways people can lower their risk for these stones.
Refrain From Taking These Medications
If you are taking any of these medications, remember that the following can increase your risk for gallstones:
Cholesterol-lowering drugs: Medicines like gemfibrozil (Lopid) and fenofibrate (Tricor) can increase your gallstone risk. Although they may decrease your blood cholesterol levels, these medicines can also increase the amount of cholesterol released in bile.
Hormone therapy: HRT is a general term referring to the administration of estrogen or a combination of estrogen/progestin therapy. Increased estrogen levels can cause the body to produce more cholesterol and raise the levels of it in bile.
As such, if you are a woman who is undergoing HRT or is taking high-dose birth control pills, talk to your doctor about your gallstone risk and ask if there are other hormone-related medications that are better for you.
A Healthy Lifestyle Can Lower Your Gallstone Risk
Decreasing your risk for gallstones begins with a healthy lifestyle, specifically by following these habits:
Maintaining a healthy weight: People who are overweight or obese have a higher risk of gallstones. Boost your diet with these foods:
- Unlimited amounts of fresh, organic and vegetables, especially fiber-rich options (just make sure to introduce these foods slowly into your diet, since they can prompt digestive discomfort, especially in those who have had gallbladder surgery).
- Moderate quantities of high-quality protein from meat ideally organic.
- High portions of healthy fats from sources like avocados, coconut oil, organic butter, pastured egg yolks and raw nuts like macadamias, pecans and pine nuts.
The following common practices can also raise your gallstone risk, so it’s best to avoid them:
- Skipping meals or fasting for long periods of time. As much as possible, try to stick to your usual mealtimes.
- Following diets that promote rapid weight loss. By rapid I mean aiming to lose more than 1 to 2 pounds, or 0.5 to 1 kilogram, per week.
• Exercising regularly: Research shows that moderate physical activity can help with increasing the body’s levels of high-density lipoprotein cholesterol (HDL) or “good” cholesterol.
References
“What to Do About Gallstones,” Harvard Health Publications Harvard Medical School, March 2011
Marks and Bass, “4 Ways to Prevent Gallstones,” Everyday Health, January 26, 2010
Stöppler and Shiel, “Hormone Therapy (Estrogen Therapy, Estrogen/Progestin Therapy),” MedicineNet, August 23, 2016
“Gallstones,” National Institute of Diabetes and Digestive and Kidney Diseases, November 2013
Mayo Clinic Staff, “Gallstones Self-Management,” Mayo Clinic, August 18, 2016
Mayo Clinic Staff, “Top 5 Lifestyle Changes to Improve Your Cholesterol,” Mayo Clinic, June 19, 2015
Related Posts

The Impact of Sitting All Day – Part 6
Studies have shown that an alert body and active lifestyle boosts not just productivity, but also happiness and satisfaction levels. There is now an explosion of research studies that demonstrate the harmful effects of sitting all day, which I have covered in past blog posts.
- the impact on muscles (in part 1)
- the general impact on the body (in part 2)
- the impact on your heart and the increase risk of cardiovascular disease (in part 3)
- the increased risk of certain cancers (in part 4)

Headaches – Treatment & Prevention – Part 1
Previously, I explained the different types of headaches. Now I want to explore how you can treat them. Orthodox treatment of headaches is over the counter painkillers, while stronger prescribed medication may be required for migraines. However it should be noted that frequent use of pain killers can trigger what are referred to as rebound or withdrawl headaches. (For more information on withdrawl headaches see >> http://www.nhs.uk/Livewell/headaches/Pages/Painkillerheadaches.aspx Or http://www.migrainetrust.org/medication-overuse-headache ) Massage There is scientific evidence to confirm my experience that massing the neck, shoulder & upper back can help alleviate tension headaches and some migraines, specifically the frequency of headaches & the duration of headaches. Researchers believe that two mechanisms could be responsible. Firstly, the increased serotonin could help relieve the headache (many existing headache medications increase serotonin levels). Secondly, the increased hours of sleep and fewer night wakings may lower levels of substance P - a neurotransmitter responsible for pain. So next time you get a headache, consider booking a massage with us. Scientific References
- Cristina Toro-Velasco, Manuel Arroyo-Morales, César Fernández-de-las-Peñas, Joshua A. Cleland, Francisco J. Barrero-Hernández. Short-Term Effects of Manual Therapy on Heart Rate Variability, Mood State, and Pressure Pain Sensitivity in Patients With Chronic Tension-Type Headache: A Pilot Study. Journal of Manipulative and Physiological Therapeutics, 2009; 32 (7): 527 DOI: 1016/j.jmpt.2009.08.011
- Quinn C, Chandler C, Moraska A. Massage Therapy and Frequency of Chronic Tension Headaches. Am J Public Health. 2002 October; 92(10): 1657–1661.

Do you have tight hips? – part 1
Many of the clients we see exercise regularly but I have never heard anyone mention including in their workouts exercises that focus on the hips. Yet, this is extremely important, as sitting for long periods of time can cause your hip flexors to become tight or weak or both leading to problems with posture and back pain. In addition weak hip flexors contribute to foot, ankle and knee injuries. Sitting is a primary culprit in tight hips and thighs because the muscles are rarely extended (although they may also become tight from working out). To lengthen and strengthen these muscles, try this move created by Suzanne Bowen, creator of BarreAmped, an internationally taught barre technique chosen by Fitness Magazine and Natural Health Magazine as the best barre workouts in 2015. You'll need a chair or kitchen counter for support. Start out in a kneeling lunge position with your right foot in front and leg bent at the knee in a 90-degree angle. Your left knee should be a few inches behind your left hip. To do the exercise, Bowen recommends:
"1. Press forward a few inches into your right leg just until you feel a gentle stretch in the opposite hip.
If you have very tight hips, this might be as far as you go. (Protect the front knee by making sure it doesn't extend out beyond the toes.) For a more advanced stretch, straighten the left leg behind you and then press forward.
2. When you're ready to move on, reposition the rear leg as needed so you can stretch your right leg straight out in front of you.
Keep your back straight and lean a few inches forward from the hips and feel the stretch in the right hamstring."
Hold each position for two to five deep breaths, then switch sides. References Los Angeles Times January 9, 2016 Pop Sugar April 17, 2016 Men’s Health January 28, 2016 Greatist December 15, 2011 Clin J Sport Med. 2005 Jan;15(1):14-21. Los Angeles Times January 9, 2016

