5 Essential Habits to Slash Your Risk of Diverticulitis—Even with a Family History!

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5 Essential Habits to Slash Your Risk of Diverticulitis—Even with a Family History!

Certain lifestyle habits can lower the risk of diverticulitis, a study suggests. Researchers pinpointed five key factors that may help, even if someone has a genetic predisposition to this digestive condition.

Dr. Pratima Dibba, a gastroenterologist, notes that while genetics play a role, lifestyle choices matter too. “Lifestyle factors contribute to diverticulitis risk regardless of genetic predisposition,” she explains.

Understanding Diverticulitis

Diverticulitis happens when small pouches in the colon become inflamed. Symptoms can include:

  • Stomach pain
  • Fever
  • Low appetite
  • Nausea
  • Changes in bowel habits

Most people, about 80%, experience “uncomplicated” diverticulitis, which means it usually resolves with treatment. However, some may face serious complications, such as sepsis if stool leaks into the abdomen. Around 200,000 people in the U.S. are hospitalized yearly for diverticulitis, highlighting its prevalence. While it usually affects older adults, cases among younger people are increasing.

Key Risk Factors

Researchers analyzed data from nearly 180,000 individuals to better understand what contributes to diverticulitis. They focused on five lifestyle factors:

  • Obesity
  • Smoking
  • Lack of exercise
  • Low-fiber diet
  • High consumption of red or processed meat

The study found that those with these risk factors had a significantly higher chance of developing diverticulitis, regardless of genetic risk. Individuals who ate red meat or smoked were at about 10% and 17% greater risk, respectively. In contrast, eating more fiber and being active reduced the risk by 14% and 16%.

Interestingly, those without any of these risk factors had a 50% lower chance of a diverticulitis diagnosis compared to those with all of them. The findings were validated in another study involving a diverse group, including many non-Hispanic Black participants.

Managing Risk Through Daily Habits

While you can’t change your genes, your daily habits can help manage your risk. Unhealthy lifestyle choices can contribute to inflammation and disrupt gut health. For instance, obesity leads to higher inflammation levels, increasing the risk for diverticulitis.

Dr. Wenjie Ma, who leads the research, points out the benefits of fiber-rich foods. Fiber can boost the production of short-chain fatty acids in the gut, which may help reduce inflammation.

Experts recommend:

  • Eating fiber-rich foods like raspberries and lentils
  • Avoiding smoking
  • Limiting red and processed meats
  • Being active—aim for at least 150 minutes of moderate exercise weekly

Additionally, certain medications, like steroids and hormones, may also increase the risk, so consulting a doctor before making changes is wise.

In short, while genetics play a part in diverticulitis risk, adopting healthier lifestyle habits can make a real difference. Simple changes in diet and exercise can help keep your digestive health in check.

For more in-depth information on diverticulitis and its management, check resources from the Centers for Disease Control and Prevention.



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