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Posted by: | Posted on: January 3, 2020

FOOD THAT HELP TO EASE CONSTIPATION.

Constipation is a common condition that affects people of all ages. It can mean that you’re not passing stools regularly or you’re unable to completely empty your bowel. Constipation can also cause your stools to be hard and lumpy, as well as unusually large or small.

Poor diet and lack of physical activity are the most common causes of constipation, so it’s a good idea to rule these out first before looking into other causes. … a diet heavy in processed foods, which are high in fat and sugar,lack of high-fiber foods,not enough water and other fluids.

If you add the following to your diet it may help to prevent constipation:

1.Oat bran.It is high in both soluble and insoluble fiber, which may help relieve constipation and support bowel health.

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2.Spinach and other greens.Greens such as spinach, Brussels sprouts and broccoli are not only rich in fiber but also great sources of vitamin C, vitamin K and folate. These greens help add bulk and weight to stools, which makes them easier to pass through the gut.

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3.Artichoke.Artichokes are a great source of fiber, which can help keep your digestive system healthy by promoting friendly gut bacteria, reducing your risk of certain bowel cancers, and alleviating constipation and diarrhea.They contain inulin, a type of fiber which acts as a prebiotic.

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4.Beans,peas and lentils.Pulses contain a mix of both insoluble and soluble fiber. This means they can alleviate constipation by adding bulk and weight to stools, as well as soften them to facilitate passage.

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5.Sweet potato.One medium baked sweet potato with skin has 3.8 grams of fiber (most of it is in the skin, so leave the skin on!), which can help prevent constipation. Regular baked potatoes with skin have about 3 grams of fiber and are also good options to prevent constipation.

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6.Citrus fruit.Citrus fruits are also rich in the soluble fiber pectin, especially in the peel. Pectin can accelerate colonic transit time and reduce constipation.They also contain a flavanol called naringenin, which may contribute to the positive effects of citrus fruits on constipation.

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7.Kiwi.Kiwi offers 5 grams of fiber, plus you’ll get other good-for-you nutrients, like more than double your daily vitamin C quota.Eating two kiwis a day increased the number of bowel movements in people with constipation.

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Posted by: | Posted on: December 29, 2019

CAUSES OF OBESITY AND HOW TO AVOID IT.

Obesity is a complex disease involving an excessive amount of body fat.It is a medical problem that increases your risk of other diseases and health problems, such as heart disease, diabetes, high blood pressure and certain cancers.

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It is generally caused by eating too much and moving too little. If you consume high amounts of energy, particularly fat and sugars, but do not burn off the energy through exercise and physical activity, much of the surplus energy will be stored by the body as fat.Even thou,it may be also caused by other things.

Most common causes of obesity

  • Physical inactivity. It is a leading cause of disease and disability.Sedentary lifestyles increase all causes of mortality, double the risk of cardiovascular diseases, diabetes, and obesity, and increase the risks of colon cancer, high blood pressure, osteoporosis, lipid disorders, depression and anxiety.
  • Overeating. If you consume high amounts of energy, particularly fat and sugars, but do not burn off the energy through exercise and physical activity, much of the surplus energy will be stored by the body as fat.
  • Genetics.More commonly, people who have obesity have multiple genes that predispose them to gain excess weight. One such gene is the fat mass and obesity-associated gene (FTO), which is found in up to 43% of the population.
  • A diet high in simple carbohydrates.carbohydrates are among the macronutrients that provide energy and can thus contribute to excess energy intake and subsequent weight gain.
  • Frequency of eating.
  • Medications.Common drugs that cause unwanted pounds include corticosteroids, antidepressants, diabetes medications such as insulin or those containing sulfonylureas, some heartburn drugs, hormone therapy/contraceptives, and anti-seizure drugs such as Depakote.
  • Psychological factors.Psychological factors that can be associated with obesity can include behaviors (eating, lack of activity), personality factors, stress which can lbe associated with poor diet and exercise in many people, feelings of being out of control with food and patterns of dysfunctional eating.
  • Diseases such as hypothyroidism, insulin resistance, polycystic ovary syndrome, and Cushing’s syndrome are also contributors to obesity.

While diet and exercise alone may not be enough to cure obesity, they are still two of the best ways to prevent it.For treating obesity,it is good to consider biologically based treatment, including medication and surgery where appropriate.

Obesity symptoms
  • breathlessness.
  • increased sweating.
  • snoring.
  • inability to cope with sudden physical activity.
  • feeling very tired every day.
  • back and joint pains.
  • low confidence and self esteem.
  • feeling isolated.
Foods to avoid when you’re trying to lose weight.
  • French Fries and Potato Chips. Whole potatoes are healthy and filling, but french fries and potato chips are not.
  • Sugary Drinks. Sugar may be sweet, but the health effects of sugar consumption are not. Drinking large amounts of sugar can lead to serious health problems. Sugary beverage intake is significantly associated with weight gain and obesity.
  • White Bread.Eating bread will make you gain weight.Bread has the same calories per ounce as protein. Whole wheat bread and white bread have the same calories per slice. Whole grains packed with fiber will leave you feeling fuller, so you can eat less to still feel satisfied.
  • Candy Bars.
  • Most Fruit Juices.Sucrose consumption without the corresponding fiber, as is commonly present in fruit juice, is associated with the metabolic syndrome, liver injury, and obesity.
  • Pastries, Cookies and Cakes.
  • Some Types of Alcohol (Especially Beer).Ethanol stimulates reward centers in the brain in much the same way sugar, salt and fat do. Because of this, people with a predisposition to over-drinking may also have a predisposition to overeating. Some people have said that drinking alcohol increases appetite, and so can lead to overeating and weight gain.
  • Ice Cream.Most ice creams are high in sugar and fat, adding a lot of extra calories to your meal.

The Pritikin and Ornish diets are examples of very low-fat diets. They are primarily plant-based diets (e.g., fruits, vegetables, whole grains, beans, and soy), with limited amounts of reduced fat dairy, eggs, lean meats, and fish.

Many of the strategies that produce successful weight loss and maintenance will help prevent obesity. Improving your eating habits and increasing physical activity play a vital role in preventing obesity. Things you can do include: Eat five to six servings of fruits and vegetables daily.

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