As the festive season approaches, Britons find themselves caught up in a whirlwind of office Christmas parties and family gatherings. Amidst this flurry of activity, both our bodies and wallets are likely to experience some stress. One organ, often referred to as the ‘lion of the digestive system,’ plays a crucial role in this seasonal indulgence. The pancreas, with its formidable ability to break down food through potent enzymes, is central to our digestive health, tackling fats, proteins, and carbohydrates with equal vigor.

Hidden behind the stomach, the pancreas is vital for not only digestion but also for regulating our blood sugar levels through hormones like insulin and glucagon. However, everyday habits such as excessive alcohol consumption and poor dietary choices can inflict serious harm on this essential organ. An injured pancreas can lead to numerous health issues, including inflammation, diabetes, and even cancer in severe cases.

In a recent piece for The Conversation, Dipa Kamdar, a senior lecturer in Pharmacy Practice at London’s Kingston University, outlined five lifestyle factors that can significantly strain the pancreas.

1. Alcohol:

Kamdar emphasizes that “regular heavy drinking is a leading cause of pancreatitis.” Acute pancreatitis manifests as severe abdominal pain, nausea, and vomiting, often necessitating hospitalization. Frequent episodes can escalate to chronic pancreatitis, characterized by prolonged inflammation and scarring, which severely impairs pancreatic function.

Such impairment can result in the malabsorption of fats, vitamins, and other nutrients, and can also increase the risk of diabetes and pancreatic cancer. Researchers propose various theories regarding the mechanisms behind this kind of damage, highlighting the importance of understanding and mitigating these risks.

“Alcohol can cause digestive enzymes such as trypsin, which normally work in the small intestine, to activate inside the pancreas before they reach the gut. Instead of digesting food, they digest pancreatic tissue and trigger severe inflammation.

 “Alcohol also makes pancreatic juices thicker and stickier. These thicker fluids can form protein plugs that harden into stones and block tiny ducts. Over time this causes irritation, scarring and the loss of pancreatic cells. When the pancreas breaks down alcohol it produces a toxic chemical called acetaldehyde that irritates and damages cells and triggers inflammation.

“Alcohol also encourages the release of chemical messengers that switch on inflammation and keep it active. This makes tissue damage more likely.

“Guidelines recommend drinking no more than 14 units of alcohol per week. It is safest to spread this across several days and to avoid binge drinking.” 

2. Smoking: 

“Smoking increases the risk of both acute and chronic pancreatitis. Acute pancreatitis develops suddenly with severe pain and sickness. Chronic pancreatitis develops over many years and repeated inflammation causes permanent damage. Several studies show that the more someone smokes, the higher the risk. Another study found that quitting significantly reduces risk, and after about 15 years the risk can fall close to that of a non-smoker. 

“Smoking is also strongly linked to pancreatic cancer. Scientists do not yet fully understand every mechanism, but laboratory studies show that nicotine can trigger sudden increases in calcium inside pancreatic cells. Too much calcium harms cells and worsens inflammation. Tobacco smoke also contains carcinogens that damage DNA. 

“One of the earliest genetic changes in pancreatic cancer involves a gene called Kras, which acts like a switch that controls how cells grow. In more than 90 percent of pancreatic cancers this gene is mutated, which locks the growth switch in the on position and encourages uncontrolled cell growth.” 

3. Diet: 

“Diet affects the pancreas in several ways. Eating a lot of saturated fat, processed meat or refined carbohydrates raises the risk of pancreatic problems. 

“One major cause of acute pancreatitis is gallstones. Gallstones can block the bile duct and trap digestive enzymes inside the pancreas. When enzymes build up they begin to damage the organ. Diet contributes to gallstone formation because high cholesterol levels make bile more likely to form stones. 

“Another type of fat in the blood is triglycerides. When triglycerides rise to very high levels, large fat particles known as chylomicrons can clog tiny blood vessels in the pancreas. This reduces oxygen supply and triggers the release of harmful fatty acids that irritate pancreatic tissue.

“Frequent spikes in blood sugar from high sugar foods also strain the pancreas. Constant surges in insulin over time reduce insulin sensitivity and may increase the risk of pancreatic cancer.”

4. Obesity:

“Obesity increases the risk of acute pancreatitis, chronic pancreatitis and pancreatic cancer. Fat can accumulate in and around the pancreas, a condition called pancreatic steatosis or non-alcoholic fatty pancreatic disease. This build up can replace healthy cells and weaken the organ.

“Excess body fat also increases levels of pro-inflammatory molecules such as TNF-alpha and IL-6, creating long-lasting inflammation that supports tumour growth. Obesity disrupts insulin sensitivity and hormone signals from fat tissue. Gallstones are more common in people who are obese and can increase the risk of pancreatitis.”

5. Physical inactivity: 

“A sedentary lifestyle worsens insulin resistance and forces the pancreas to produce more insulin. Without activity to help muscles absorb glucose, the pancreas remains under constant strain. This metabolic stress increases susceptibility to diabetes and pancreatic cancer. 

“Physical activity may lower pancreatic cancer risk both directly and indirectly. It supports immune function, improves cell health, reduces obesity and lowers type 2 diabetes risk. Regular movement strengthens antioxidant defences and increases the activity of disease fighting immune cells. 

“Pancreatic cancer may lead to diabetes, as a damaged pancreas cannot produce enough insulin. Diabetes can increase the risk of pancreatic cancer. 

“Adults are encouraged to include strength training at least twice a week and to aim for 150 minutes of moderate activity or 75 minutes of vigorous activity each week. 

“Because pancreatic conditions can be life threatening, recognising early symptoms is important. Seek medical advice if you have persistent abdominal pain, unexplained weight loss, loss of appetite, nausea or vomiting that do not settle, jaundice, greasy or foul smelling stools or chronic fatigue. 

“Many risks are modifiable. Limiting alcohol intake, quitting smoking, eating a diet rich in fruit, vegetables and whole grains and being physically active all reduce the likelihood of pancreatic disease. Even small changes such as choosing plant-based protein or cutting back on sugary drinks help lighten the load on this vital organ. 

“By understanding how the pancreas becomes damaged and by noticing symptoms early, you can take simple steps to protect it. Look after your pancreas and it will look after you.”