The pancreas plays a core role in both the endocrine system, regulating blood sugar via hormones like insulin and glucagon, and the exocrine system, secreting enzymes such as trypsin, lipase, and amylase to digest proteins, fats, and carbohydrates. However, certain cooling habits and irregular routines during summer can inadvertently force this organ to overwork, increasing the risk of acute pancreatitis.
Mai Thi Thuy, a nutrition bachelor from the Department of Nutrition at Xuyen A General Hospital, Ho Chi Minh City, highlights four prevalent mistakes people make during hot weather that impact pancreatic health.
**Combining cold beer with greasy foods**
This classic eating habit severely strains the pancreas. The risk comes from the continuous intake of alcohol and fat over several hours, rather than the coldness itself. Alcohol stimulates the pancreas, changing pancreatic fluid flow and increasing inflammation. Prolonged, heavy alcohol use elevates triglycerides, a major risk factor for acute pancreatitis. Greasy foods further compel the pancreas to overproduce digestive enzymes to process them.
**Drinking sugary beverages instead of plain water**
Many people opt for soft drinks, milk tea, or energy drinks to quickly cool down. These beverages contain high levels of rapidly absorbed sugar. Daily consumption forces the pancreas to constantly release more insulin to manage blood sugar. Over time, this can lead to weight gain, visceral fat accumulation (central obesity), insulin resistance, and a higher risk of metabolic syndrome and type 2 diabetes.
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Consuming a lot of sweet fruit immediately after a meal will cause a sharp increase in total sugar intake, overloading the pancreas. Photo: Manh Khuong
**Eating too much sweet fruit immediately after main meals**
While fruits are a good source of vitamins, eating a large quantity immediately after a main meal, especially after consuming carbohydrates, drastically increases overall sugar intake. This is common in summer with high-sugar fruits like lychees, longans, durians, rambutans, or canned varieties. Although this habit may not directly cause pancreatitis in healthy individuals, it overloads the body's sugar processing capacity. This poses a particular risk for those with pre-diabetes, obesity, or elevated blood triglyceride levels.
**Skipping meals and overeating late at night**
Hot weather often causes fatigue and irregular eating patterns, such as skipping breakfast and overeating at night, or combining drinking with late-night meals. Rapidly consuming large amounts of food overworks the entire digestive system, including the pancreas. Prolonged fasting coupled with dehydration from heavy alcohol intake can lead to the formation of sludge in the pancreatic or bile ducts, a major factor in acute alcoholic pancreatitis.
Pancreatitis is characterized by epigastric pain (upper abdomen) that may radiate to the back, a symptom common in both acute and chronic cases. In acute pancreatitis, patients might also experience:
Abdominal pain ranging from mild to severe, with swelling and tenderness upon palpation.
Pain extending to the back.
Fever, nausea, or vomiting.
A rapid heart rate.
Jaundice or yellowing of the whites of the eyes.
To alleviate pancreatic strain and prevent complications, experts suggest:
**Prioritize plain water**: Make it your main daily hydration source.
**Control alcohol intake**: If drinking, avoid long sessions with fried, greasy foods. Follow National Institute of Nutrition limits: no more than two alcohol units per day for men, one for women (one unit is 12-13 g alcohol, or about 330 ml beer).
**Eat fruit wisely**: Consume in moderation, preferably as snacks throughout the day rather than immediately after main meals.
**Maintain regular habits**: Avoid overeating late at night and keep consistent meal times.
**High-risk groups should be cautious**: Those with a history of high blood fat, gallstones, pancreatitis, or heavy alcohol use should strictly limit harmful factors due to a high risk of recurrence or complications.
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