Monday, 24 May 2021

13 Ways To Improve Your Digestive Health Naturally


9 Tops Tips To Improve Digestive Health

A lot of people are not aware of the fact that they have digestive problems or that they need to boost their digestive system. Many do not take their digestive health so important. We continue with our daily routine, whereas if you make your digestive system in good health, you will live a healthier life.

I have about 13 tips that can help you improve your digestive health naturally.

1. Do Some Exercises

The first and most important one is to include exercise in your daily routine. Irrespective of how busy you are, you should try to take out at least 30 minutes every day for some walking or stretching exercises.

 

2. Consume More Vegetables And Fruits

Take more vegetables and fruits into your diet. Fruits and vegetables will provide you with all the needed nutrients without accumulating fat in your body.

 

3. Drink Lot of Water 

It would help if you learned to drink plenty of water because your entire body needs it. Water is a good antioxidant and also helps in cleaning the body. It also helps in maintaining better and healthy colon functioning.

 

4. Take Fiber

Take more fiber in your daily diet to enhance all facets of digestive health. Research shows that many digestive disorders and diseases are a direct cause of the lack of fiber diet. Adding Fiber is one of the most important benefits you can do to improve your digestive health.

 

5. Go Natural

Take more natural sources of probiotics and prebiotics. Avoid eating processed foods like instant noodles, tinned vegetables, snacks, meat products and many others.  Doing this will ensure that there are enough good bacteria present in your gut, which can help you fight dangerous bacteria, which ultimately can lead to illness or diseases.

 10 reasons why you should stop eating instant noodles

6. Take Diary Products 

Ensure you take dairy products that provide the best health benefits and can be simply and easily digestible by most people, such as yogurt. This will add to the much-needed good bacteria (i.e.probiotics).

 

7. Food Supplements  

Apart from taking natural probiotics sources, taking prebiotic supplements is good because they support probiotics and all the good bacteria in your gut. 

 

8. Avoid Fatty Foods 

Do away with saturated fats and high-calorie foods. Do not form the habit of eating fatty foods and saturated foods, eat foods rich in protein to reduce your stubborn belly fat as much as possible.


9. Avoid Bad Habits

Some bad habits like drinking alcohol, eating late at night are not good for your health. All these will always affect your digestive health.

Alcohol can cause the production of acid in your stomach and may result in heartburn, stomach ulcer, and acid reflux.

Excessive alcohol consumption leads to bleeding in the gastrointestinal tract.

Alcohol has also been associated with an inflammatory bowel disorder, leaky gut, and harmful changes in gut bacteria.

Reducing your intake of alcohol may improve your digestion.

Heartburn and indigestion can also be caused when eating late and lying down to sleep.

Your body organ needs some time to digest the food, and gravity helps make the food you consume move in the right direction.

Moreover, you may start feeling that content in your stomach is rising up when you lie down immediately after eating; this will definitely result in heartburn and reflux symptoms 

 

10. Chew Your Food Properly

Food digestion starts in your mouth. Your teeth crush down the food particles into smaller pieces to enable the enzymes in your digestive tract to break them down.

You decreased your body's nutrient absorption when you do not chew your food thoroughly before swallowing.

When your food is chewed properly, your stomach does less work to convert the solid food into the liquid form that goes to your small intestine.

Food chewing produces more saliva, and the longer you chew, the more saliva you produce. Digestions start from your mouth; it contains the saliva that helps start the digestive process by breaking down some of the fats and carbs in your meal.

In your stomach, saliva acts as a fluid, which is mixed with solid food so that it smoothly passes into your intestines.

Chewing your food thoroughly makes you have enough saliva for digestion. This may prevent symptoms such as indigestion and heartburn.

The act of chewing your food has even been shown to reduce stress, which may also improve digestion.


11. You Must Manage Your Stress

Stress can cause great harm to your digestive system. It has been associated with IBS, constipation, diarrhea, and stomach ulcers.

Stress hormones directly affect your digestion health. When your body is stressed, it assumes you don't have time to relax and digest. During these periods of stress, energy and blood are taken away from your digestive system.

In addition, your brain and gut are intricately connected — you must understand that whatever affects your brain may also have some negative impact on your digestion.

Stress management, relaxation, yoga, acupuncture, behavioral therapy, and meditation have all been shown to improve symptoms in patients with IBS. 


12. You Must Stay Hydrated

When you take food Low in fluid, you may be exposed to constipation 

Food experts recommend drinking 50–66 ounces (1.5–2 liters) of non-caffeinated fluids every day to avoid constipation. 

However, you may need more water intake if you live in a warm climate or exercise strenuously.

Additionally, you can also take herbal teas and other non-caffeinated drinks such as seltzer water.

Another means to help meet your fluid consumption needs is to include vegetables and fruits that are high in water, such as orange, mango, cucumber, celery, zucchini, tomatoes, strawberry, melons, peaches, pineapples, and grapefruits.


13. Stop Smoking 

Lastly, avoid smoking at all costs.


These are ways you can enhance your digestive health, stick to these measures, and you will feel the positive impact on your body.

 

Thursday, 13 May 2021

10 Reasons Why You Should Stop Eating Instant Noodles



Instant Noodles


Some years ago, Nestlé's Maggi Noodles was withdrawn by East Africa's biggest supermarket chain from 5 different countries (South Sudan, Tanzania, Kenya, Uganda, and Rwanda) after news of a partial ban on the product was announced in India. 

Indian food regulators have described the product to be very dangerous and unsafe for human consumption. 

The Indian food regulators said that tests carried out on Nestlé's Maggi noodles show high lead levels in the product, describing it as "dangerous, unsafe and hazardous." 

This led to a ban on the product in most of the cities in the country of India. 

Moreover, due to public pressure, the Kenya Bureau of Standards (KEBS) has grudgingly acted on the lead-poisoned Nestle "Maggi" noodles and gave a verbal recall, after which Nestle was asked to recall the product.

Although the company (Nestle) maintains that there was nothing wrong with the noodles, claiming to have tested a batch of 1,000 Maggi noodles in the country and found "lead levels… 

Well, within limits specified by food regulations", more supermarkets continue to withdraw the noodles.

Because of this development, the Consumer Federation of Kenya (Cofek) ordered Kenya's port authority to stop further importation of the product.

Due to the adverse effect of this product, consumers in the listed countries above were advised to stay away from eaten noodles.

We all know what noodles are. Yes, they are thin and strips that are very simple and easy to prepare. There are different kinds of noodles out there, but not all are safe and healthy for consumption.

 This post will discuss instant noodles, a fast dish that doesn't require much effort or time to prepare.

To prepare noodles, all you need to do is open the noodle pack and place them in boiling water, add seasoning and allow them to remain on fire for about 3 minutes before serving.

Sure, preparing instant noodles is easy and requires little time, but that doesn't make it safe or healthy for everyone to consume frequently.

Occasionally, you can eat instant noodles, that's cool. But when nutritious meals are substituted for instant noodles is very bad. People who engage in this act may be prone to developing severe health problems.

Instant noodles are processed foods that should be avoided. This is because consuming them frequently may cause anyone to get sick.

Below are about 10 reasons why you should avoid eating instant noodles; let's check them out!

 

Instant Noodles Lacks Essential Nutrients 

Instant noodles indeed taste good. They appear in different flavors so that consumers can make their choice. But when you consume this food constantly may result in nutrient deficiency in your body. 

The reason for this is that noodles lack any of the essential food nutrients. When you don't get the correct number of minerals and vitamins in your body, you might begin to experience some bad side effects. These include dizziness, restlessness, fatigue, and more.

 

Causes Rectal Cancer 

When you consume instant noodles, it requires a long time for the digestive system to complete. This means that the food stays in your stomach for a longer time. This may result in constipation.

 And then, when the food is converted into feces, they stay in the colon for a much longer time. This may lead to cancer of the rectal.

 

Risk of Experiencing Metabolic Syndrome

Studies show that women who take instant noodles frequently had a significant risk of experiencing metabolic syndrome.

This condition includes blood pressure, abnormal cholesterol levels, high blood sugar level, excess abdominal fats, diabetes, heart-related diseases, and more. 

 For this reason, women are advised to eat nutritious and not instant noodles.

 

Instant Noodles May Cause Digestive Problems 

Speaking about the human digestive system, noodles may cause problem on your digestive health. According to research, instant noodles some long time to digest.

When the researchers inserted a camera into the participants, they found out that after more than 2 hours, the noodles haven't broken down yet!

They were still very much distinguishable inside the digestive tract.

Because of this, the digestive tract must work harder to the point of convulsing to process the instant noodles. 

Avoid this food to help you improve your digestive system.


It Can Lead to Obesity                            

Obesity and body weight-related problems can be caused by excessive consumption of instant noodles.

Because noodles contain many fats and sodium, these two components cause the human body to retain water. This can result in being overweight, obesity and other ailments.


It Can Affect Children's Growth 

Instant noodles may not be safe for children. When a child eats this food regularly, it may affect growth and development. 

Ingredients in this processed food may reduce their body's ability to absorb essential nutrients. Because they don't contain the nutrients required, it may affect children's physical and mental development.

 

Instant Noodles May Speed Up Aging Process

 Fast cooking food like noodles contains fats and other preservatives. These components slow down the oxidation process. This, in turn, causes adverse effects on a human's endocrine system. This may result in a speedup of the aging process. 

So if you don't want to look older than your age, then abstain from taking these fast products.

 

It Contains Too Much Sodium

Sodium is one of the major constituents of these processed foods. Maybe, therefore, the noodles taste so good? The FDA recommends that a person should not take more than 2,300 mg of salt per pay. But, unfortunately, an average pack of noodles usually contains more than 50 percent of the recommended daily consumption of sodium. 

This implies that the person would have already eaten more than 50 percent of the sodium he needs in one meal.  

Overeating sodium may lead to kidney damage, heart disease, hypertension, and other kinds of conditions.

  

It Contains Propylene Glycol

Common ingredient in noodles is propylene glycol. This ingredient is very harmful because it possesses an anti-freeze characteristic. 

Manufacturers make use of this ingredient to retains moisture to prevent the noodles from drying out. 

However, it can weaken the human body's immune system, kidney, liver, and heart damage.

 

Instant Noodles May Be Unsafe For Pregnant Women 

In conclusion, instant noodles may be unsafe for pregnant women.

 This is generally true in women's early stages when the fetus is at the developing stage.  

Studies show that pregnant women who consume instant noodles frequently usually experience problems with the baby's growth and might cause a miscarriage.

Although more intensive research is needed to back up this fact, at this period, pregnant women need essential nutrients; processed food like instant noodles isn't good food for them.


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Monday, 9 November 2020

Keto Diet and How to Choose The Best One

Keto diet offers a good number of options suited to different goals, sensitivities, and lifestyles. You can choose the one that is good for you.

The keto diet has recently become a new and popular diet for weight reduction, increase in energy, performance, focus, and sleep.

You're adding fat to your diet to make up about 75% of your daily calories and reducing carbs down to under 24grams of net carbs.

Fortunately, many options can help you transform the keto diet to your taste.

By selecting the kind of keto diet that's good for you, you can make some changes to get less restrictive results while still taking advantage of Keto's importance.

There are 4 types of Keto. Your choice depends on your goals and the kinds of food you want to consume to reduce your weight.

If you are new to Keto or looking for tips on using Keto for your weight reduction, this article is right for you.

So, let's begin! 

There are 4 main variations of the ketogenic diet, all backed by study or research for arriving at a good result like an increase in energy, weight loss, muscle building, and excellent workout performance.

 

1.    Standard

2.    High-protein

3.    Cyclical

4.    Targeted

There are few other keto diet Variations such as:

  • Clean Keto
  • Lazy/dirty Keto
  • Very low carb keto
  • MCT oil keto
  • Well-formulated Keto
  • Calorie-restricted Keto
  • Eco keto
  • Vegan Keto

 Let's discuss more on each of these types of Keto and how it can impact our lifestyle. 

1. Standard

Standard


The best and simple way to fat reduction is by going for the keto diet's standard types. There's nothing bad with deciding to go simple and classic.

It's good to keep it easy and less cumbersome with the standard type that the normal average keto consumer follows, mostly when a study has backed up its good results regarding weight loss and blood sugar stabilization.

The standard version allows you to keep fat consumption as high as 80 percent of calories derived from fat and food low in carbs at about 24 grams.




Below are the foods keto standard type offers you? They are keto basics to help you get started. You derive your fat from these sources:

  • Grass-fed butter
  • Meat
  • Avocado
  • Fatty fish
  • Nuts
  • And seeds

You must avoid taking sugar, high – carb foods, legumes, beans, junks, and whole grains.

 

The main advantage of Standard Keto is weight loss, good sleep, more energy, and general body well-being.

 

2. High Protein

High Protein

If you are thinking about reducing fat on the keto diet and undertaking muscle building, you will need this type if you are lifting 4-6/week.

The high-protein keto-type involves taking more protein. This works well after a body training session to assist in repairing your damaged muscle and increase strength. 

Instead of having protein for twenty percent or more of calories, it will be higher at thirty percent of calories, with the other sixty-five percent for carbs and fat.

According to the study, this little increase can work for your body training and muscles.

A better way to achieve this is by adding two to three oz. of a piece of food rich in protein like chicken, fish, or steak to your food. 

So, instead of eating a three oz piece of chicken, you might have five oz. at the meal.

In terms of what you get to eat, you'd eat the same foods as you would on standard Keto-type, just larger servings of protein, with protein that's spread throughout the day in meals and snacks and to help produce more muscle.

The Benefit of making use of the High-Protein Keto is that it enables you to shed weight and increase body energy for a more excellent performance.

Note:

You must check your protein quantity intake because too much of everything is bad.

 

3.  Cyclical

Cyclical Keto



Cyclical Keto is another version of Keto available for achieving similar weight loss results using the carb method instead of protein.

 

This method involves consuming more carbs on training periods or using your net-carbs allowance during the workout so that you might finish them after and before to power your activity.

 

To achieve this:

Add more carbs of about 10 grams before work out and after the workout session to give more energy and enhance muscle repair. This will help you achieve twenty grams of carbs every day.

Using this method means you must add crackers or a protein bar with some nut butter during post-workout or pre-workout. Add more snacks containing carbs to your diet each day. 

Form a habit of consuming a protein bar before or after a workout. The bar might contain 100 or so healthy calories, with about 11-15 grams of protein for building muscle.

The disadvantages f this version is that you are consuming more carbs, so you must learn to split these carbs to avoid weight gain.

 

4. Targeted

Targeted Keto

Targeted Keto, also known as Well-Formulated Keto, is similar to a cyclical type of Keto.

When you are breaking a sweat, you might want to target some carbs.

 

Targeting carb consumption at a specific period to best utilize them for fuel and not store them as fat or increase in blood sugar level.

What makes targeted Keto different from the cyclical Keto is that it is targeted around the workout, making the whole process less cumbersome.

Targeted keto-type uses your carb stored when the energy source is most needed; you need carbs to supply power if you like to take some junks or be involved in high-intensity training.

Food types for this keto version are similar to the standard keto types.

But the carbs must be taken according to workouts. It's essential you also add to your carb budget.

It's advisable to eat your carbs for at least thirty minutes or more before your daily workout to gain your energy.

The main side effect of using this method is that you will be consuming more carbs quickly.

In conclusion

We have discussed Keto's types and how you can choose the right one, choose the one that is convenient for you, now go-ahead to prepare a keto diet using the free ketobook. And enjoy the moment!

Monday, 10 August 2020

5 Protein-Rich Food Items You Must Eat to Burn Belly Fat

Have you been trying to get rid of your excess belly fat? If yes, you must start to include some foods rich in protein into your daily diet. 
Protein is known to be the king of food nutrients, and it's associated with fat reduction benefits. 

5 Protein-Rich Food Items You Must Eat to Burn Belly Fat

When you consume a right amount of protein, it keeps you satisfied and prevents overeating. It enhances your body metabolism and improves proper digestion. 

Eating more food rich in protein can reduce your intake of fatty foods, and that's the important step to effectively reduce belly fat. 

Also, when you eat more protein-rich foods, it will help improve your body stamina and improve your muscles' strength.

Read more about the benefits of eating food rich in protein for belly fat removal.

Below are the 5 protein-rich foods you must consume to achieve your desired belly shape.

  • Cottage Cheese
  • Tuna
  • Peas
  • Eggs
  • Spinach


Cottage Cheese


Vegetarians will find this food item very helpful as it helps to achieve noticeable weight loss. 

Cottage cheese is rich in protein and, most importantly, low in calories. 

Patients who suffer from diabetics will also benefit from eating this food item; it regulates and maintain body blood sugar level, improves heart conditions, and makes them have stronger and healthier bones.

Tuna


Tuna is a protein-rich fish. It contains low calories. Tuna is one of the best options for body fat reduction and is available globally. It also improves the cardiovascular health condition of the human body.

Peas


Green peas contain a large amount of protein that helps reduce fats and enhances weight loss in the human body.

Notably, you will get about 5 grams of protein from every 100 grams you consume and also contain just 81 calories.
  

Eggs


Daily intake of eggs can make anyone shed excess belly fat. They are associated with satiety and improved metabolic activities. 

When you consume eggs in the morning during breakfast, it can prevent you from consuming calorie-rich foods that affect the body.

Spinach


This is one of the most vegetables rich in protein. It's a nutritious green leafy vegetable food item. Notably, 300 grams of raw spinach will contain 60 calories and 27 gm of proteins. 

Spinach is also useful for maintaining good eye health and reduces blood pressure levels.

Also, it reduces oxidative stress too.

These are some of the best protein-rich foods that help to reduce belly fat. 

Daily intake of these protein-rich food items will help you achieve your desired belly shape.