Understanding Gilbert’s Syndrome: A Guide to Living Well

It’s a fresh spring morning! You wake up feeling a bit groggy from the time change but excited to enjoy the sunshine. You hop out of bed and head to the bathroom. While brushing your teeth, you glance in the mirror and notice something unusual—a slight yellow tint to your skin and the whites of your eyes. Could this be jaundice? And isn’t that something only babies get?

You’re not alone in this discovery. Many teens and adults find out they have Gilbert’s syndrome. Let’s explore this common genetic condition, how to prevent jaundice flare-ups, and what lifestyle adjustments can help.

What Is Gilbert’s Syndrome?

Gilbert’s syndrome is a genetic disorder that affects how your body processes bilirubin—a yellowish substance produced when red blood cells break down. It’s also known as constitutional liver dysfunction or familial nonhemolytic jaundice.

Think of your liver as a cleaning crew. Normally, enzymes in the liver break down bilirubin so it can be removed from the body. But in Gilbert’s syndrome, these enzymes work at only about 30% of their usual capacity. This is due to a variation in the UGT1A1 gene, which directs bilirubin breakdown. When bilirubin builds up, it can cause jaundice—a yellowing of the skin and eyes.

Gilbert’s syndrome is quite common, affecting 4% to 16% of people. Many don’t even know they have it because symptoms are often mild or absent.

Symptoms of Gilbert’s Syndrome

About 30% of people with Gilbert’s syndrome show no symptoms at all. For those who do, the main sign is mild jaundice—a subtle yellowing of the skin, eyes, or mucous membranes. In people with darker skin, it may be more noticeable in the eyes.

Some individuals report fatigue, weakness, or digestive issues like nausea. However, research suggests these may be linked to anxiety about the condition rather than bilirubin levels.

Living With Gilbert’s Syndrome

Getting a diagnosis can be tricky because bilirubin levels can fluctuate. Doctors may use blood tests, ultrasounds, or genetic testing to confirm the condition.

Once diagnosed, you can manage symptoms by staying hydrated, eating a balanced diet, and exercising regularly. It’s also important to avoid triggers that can raise bilirubin levels, such as:

• Fasting: Skipping meals can cause your body to break down tissue, increasing bilirubin.
• Illness: Liver-related conditions like hepatitis can worsen bilirubin processing.
• Menstruation: Hormonal changes may trigger jaundice in some.
• Overexertion: Intense exercise breaks down red blood cells, producing more bilirubin.
• Dehydration: Lack of water concentrates bilirubin in the blood.
• Alcohol: Excessive drinking can strain liver function.

Can You Drink With Gilbert’s Syndrome?

Drinking alcohol with Gilbert’s syndrome is generally safe in moderation, but it may worsen jaundice. Short-term, alcohol might not cause major issues, but long-term use can harm the liver, especially if alcohol use disorder develops. Some people with Gilbert’s syndrome report lower alcohol tolerance or severe hangovers, though this isn’t well-studied.

How To Manage Gilbert’s Syndrome

Gilbert’s syndrome is usually harmless and manageable with simple lifestyle changes. Focus on preventing jaundice episodes by:

• Staying hydrated: Drink plenty of water—about 104 ounces daily for men and 72 ounces for women.
• Choosing gentle exercise: Opt for walking, swimming, yoga, or tai chi to avoid overexertion.
• Managing stress: Practice mindfulness, meditation, or breathing exercises.
• Eating regularly: Avoid fasting by sticking to consistent meal times.
• Prioritizing self-care: Rest, journal, listen to music, or get a massage when needed.
• Consulting your doctor: Discuss any new medications or supplements before taking them.
• Learning about the condition: Educate yourself through reliable sources.
• Getting regular checkups: Monitor bilirubin levels and identify personal triggers.
• Reevaluating alcohol use: Consider reducing or eliminating alcohol to protect your liver.

Live Well With Gilbert’s Syndrome

If you have Gilbert’s syndrome, small changes can make a big difference. Stay hydrated, eat well, and limit alcohol to keep bilirubin in check.

If cutting back on drinking is challenging, consider using Quitemate—a habit-changing app designed with input from health experts. Many users report significantly reduced alcohol use within three months. Learn more on your app store.