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Saturday, April 27, 2024
Diabetes

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Pineapple, a delicious tropical fruit, has been celebrated for centuries not only for its unique taste but also for its miraculous health benefits. The health and medicinal benefits of pineapple include improving the immune system, respiratory health and digestion, strengthening bones, reducing inflammation, curing coughs and colds, and weight loss.

Aside from the interesting story and appearance of this fruit, it is also a storehouse of huge health benefits due to its wealth of nutrients, vitamins, and minerals, including potassium, copper, manganese, calcium, magnesium, vitamin C, beta carotene,  thiamin, B6, and folate, as well as soluble and insoluble fiber, and bromelain.

A pineapple fruit is known to offer a lot of benefits, which include a stronger immune system, weight loss, improved respiratory health and strengthened bones, among others. Let us discuss each benefit in detail;

Treats arthritis

Boosts immunity

A single serving of pineapple has more than 130 percent of the daily requirement of vitamin C for human beings, making it one of the richest and most delicious sources of ascorbic acid. Vitamin C helps in reducing illnesses and boosting the immune system by stimulating the activity of white blood cells and acting as an antioxidant to defend against the harmful effects of free radicals. Free radicals are dangerous by products of cellular metabolism that can damage various organ systems and disrupt function, as well as cause healthy cells to mutate into cancerous ones. The vitamin C content of pineapples defends against this.

Improves cellular health

One of the commonly overlooked benefits of vitamin C is its essential role in creating collagen. This is partly the reason why it is seen as a healing vitamin because collagen is the essential protein base of blood vessel walls, skin, organs, and bones. High vitamin C content in pineapple helps you heal wounds and injuries quickly, along with defending your body against infections and illnesses.

Prevents cancer

Pineapple has been directly related to preventing cancers of the mouth, throat, and breast, as it is rich in various other antioxidants, including vitamin A, beta carotene, bromelain, various flavonoid compounds, and high levels of manganese. Manganese is an important cofactor of superoxide dismutase, an extremely potent free radical scavenger that has been associated with a number of different cancers.

Treats cough and cold

The normal immune system boosting power of vitamin C is well known, but that special enzyme, bromelain, is also connected with the reduction of phlegm and mucus build up in the respiratory tracts and sinus cavities. Pineapples, rich in bromelain and vitamin C, therefore prevent and treat respiratory illnesses, and eliminate phlegm and mucus from your body if you’ve already contracted an illness or infection.

Improves vision

Vision is one of the most important senses for human beings and pineapples have been directly connected to improving eye health and preventing the age-related eye deficiencies that often occur. Macular degeneration affects many elderly people, and beta carotene can help delay this vision problem. Keeping proper amounts of beta-carotene in your diet from fruits and vegetables is essential in maintaining good eyesight as you age.

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A sore throat can be very uncomfortable.

The main symptom is pain and irritation in the throat, especially when you swallow.

A sore throat occurs as part of your body’s immune response to viral or bacterial infections.

Your natural immune response leads to inflammation and swelling of the mucous membranes in the throat.

Fortunately, there are several natural remedies that may provide relief, including some that are supported by scientific evidence.

Here are 11 natural sore throat remedies.

1. Marshmallow root

The marshmallow plant has been used to treat sore throats and other conditions since the Middle Ages.

Its root contains a gelatin-like substance known as mucilage, which coats and lubricates the throat when you swallow it.

Lozenges containing marshmallow root have been tested in animals and found to be effective and nontoxic, even at very high doses.

Here is a recipe for a cold marshmallow root infusion to soothe a painful throat:

Marshmallow root infusion

Ingredients:

  • Cold water.
  • 1 ounce (28 grams) dried marshmallow root.

Directions:

  1. Fill a 1-quart (1-liter) jar with cold water.
  2. Place the marshmallow root in cheesecloth and tie up in a bundle.
  3. Lower the bundle into the water just until it’s completely submerged in the water.
  4. Place the tied end of the bundle over the lip of the jar, place the lid on the jar and screw on the lid.
  5. Infuse overnight, or for at least eight hours, and then remove the bundle.
  6. Pour desired amount into a glass. Add sweetener of choice, if desired.

When this is ready, you can sip on it throughout the day to help reduce your symptoms.

Bottom line: Marshmallow has been used to treat sore throats since ancient times. Its root contains a gelatinous substance called mucilage, which coats and soothes the throat.

 

2. Apple cider vinegar

Apple cider vinegar is a natural health tonic that’s been used in folk medicine remedies for centuries. Its main active ingredient, acetic acid, helps fight bacteria.

The ancient Greek physician Hippocrates, known as the father of medicine, even prescribed a combination of apple cider vinegar and honey – known as oxymel – to treat flu symptoms such as coughs and sore throats.

To help relieve throat pain, drink 1 cup of warm water mixed with 1 tablespoon of apple cider vinegar and an optional tablespoon of honey.

Bottom line: Apple cider vinegar has antibacterial properties and may help provide sore throat relief when consumed in small amounts with warm water.

3. Salt water gargle

Gargling with salt water is a well-known natural remedy to get rid of a sore throat.

The salt helps reduce swelling by pulling water out of your throat tissue. It may also help kill unwanted microbes in your throat.

Combine 1 cup of warm water with 1 teaspoon of salt and stir to dissolve. Gargle with a mouthful of this mixture for 30 seconds, once per hour.

Bottom line: Gargling hourly with warm salt water helps reduce swelling and may ease throat discomfort.

4. Honey

Honey is a delicious sweetener that is often used in combination with other natural ingredients to soothe a sore throat.

In addition to helping fight infection and providing pain relief, honey can undeniably make remedies taste better.

Honey may be especially effective when combined with warm water and apple cider vinegar or herbs.

However, it shouldn’t be given to children under the age of one because their guts haven’t had a chance to acquire healthy bacteria that can fight off germs, such as botulism spores, that are sometimes found in honey.

Also, people who avoid sugar or follow a low-carb diet may want to choose another remedy, since honey is a form of sugar and contains 17 grams of carbs per tablespoon (15 ml).

Bottom line: Honey can help relieve throat pain, particularly when combined with vinegar or herbs in warm water.

5. Licorice root

Licorice root with mortar and pestle

Licorice is a plant native to Europe and South Asia.

Interestingly, it has been used in traditional medicine to treat many disorders.

Licorice has properties similar to aspirin that may help reduce sore throat pain.

Unfortunately, there isn’t any research on its ability to relieve illness-related sore throats.

However, studies on individuals who had just undergone major surgery found that licorice significantly reduced throat pain due to breathing tube removal.

One study found that gargling with licorice water prior to surgery reduced the risk of getting a sore throat by 50%, compared to gargling with sugar water.

Licorice root tea can be purchased at natural grocery stores or from online retailers.

You can also make your own to drink or gargle. Combine ground licorice root with hot water, let it steep for five minutes, then strain it prior to drinking.

Bottom line: Licorice root has aspirin-like qualities and may help soothe a sore throat when gargled or consumed as a tea.

6. Lemon water

Lemon water is a refreshing beverage that may also reduce the throat pain that occurs during a cold or the flu.

Lemon contains vitamin C and antioxidants. It also increases the amount of saliva you produce, which can help keep your mucous membranes moist.

Combining lemon with warm water and a bit of honey or salt water may be the best way to maximize its benefits.

Bottom line: Lemon water contains vitamin C and compounds that can soothe a sore throat and assist with healing.

7. Ginger root tea

Ginger is a spice with antibacterial and anti-inflammatory effects that may help relieve throat pain.

One study found that when ginger extract was applied to throat swabs from people with bacterial respiratory tract infections, it helped kill some of the bacteria responsible for the illness.

Ginger tea can be purchased from most markets or online retailers. You can also make your own from fresh ginger.

Ginger root tea

Ingredients:

  • Fresh ginger root.
  • 1 liter water.
  • 1 tablespoon (15 ml) honey or sweetener of choice.
  • A squeeze of lemon juice.

Directions:

  1. Peel ginger root and grate into a small bowl.
  2. Boil water in a large saucepan, then remove from heat.
  3. Place 1 tablespoon (15 ml) grated ginger into the saucepan and cover with lid.
  4. Let steep for 10 minutes.
  5. Add sweetener and lemon juice, then stir to combine.

This tea can be reheated as needed, or served cold.

Bottom line: Ginger root tea may help fight infection, reduce inflammation and relieve sore throat pain.

8. Coconut oil

Coconut oil is a versatile food with several health benefits.

Animal studies suggest that it may help fight infection, reduce inflammation and relieve pain.

Coconut oil is also very soothing because it helps lubricate the mucous membranes in the throat.

Here are a few ideas you can try:

  • Add a spoonful to hot tea or hot cocoa.
  • Add a spoonful to soup.
  • Simply put a spoonful in your mouth and allow it to melt down your throat.

It’s best to limit coconut oil to about 2 tablespoons (30 ml) per day, as it can have a laxative effect at higher dosages. If you’ve never tried coconut oil, start out taking 1 teaspoon (5 ml) at a time to minimize potential side effects.

Bottom line: Coconut oil is very soothing on the throat, has anti-inflammatory effects and may help your body fight infection. Take up to 2 tablespoons (30 ml) per day alone or in warm beverages.

 

9. Plenty of fluids

When your throat hurts, the last thing you may feel like doing is drinking a lot of fluids.

However, it’s important to keep your throat’s mucous membranes hydrated so they can heal.

While swallowing may be uncomfortable, drinking plenty of water or other fluids will ultimately make your throat feel better.

Drink tea, herbal infusions, water or other beverages at whatever temperature feels most comfortable.

Bottom line: Consuming adequate fluid ensures that you stay well hydrated and allows your throat to remain moist so it can heal.

 

10. Peppermint tea

Peppermint tea

Peppermint tea contains anti-inflammatory compounds and is extremely soothing to the throat. The mint may also slightly numb your throat, thereby relieving pain.

There are many peppermint herbal teas on the market.

You can also make your own by steeping fresh peppermint leaves in boiling water for three to five minutes, then straining off the leaves.

Peppermint tea is caffeine-free and its naturally sweet taste often requires no additional sweetener.

Bottom line: Peppermint tea is a tasty, refreshing beverage that may help reduce inflammation and throat discomfort.

11. Chamomile tea

Chamomile is a daisy-like plant that has been used for medicinal purposes since the Middle Ages.

You may be most familiar with it in the form of tea.

Chamomile tea is believed to promote restful sleep, which is important for healing.

Studies have found that chamomile may help fight infection and reduce pain.

Chamomile tea is widely available at grocery stores and online. It has a pleasant, mild aroma and flavour. Like other herbal teas, chamomile contains no caffeine.

Bottom line: Chamomile tea promotes restorative sleep, helps fight infection and soothes sore throat pain.

 

 

Take home message

No matter how healthy you are, you’re likely to get a sore throat occasionally.

Fortunately, there are many steps you can take to soothe a sore throat and encourage healing.

However, make sure you see a doctor if your sore throat lasts more than a few days or is extremely painful.

Severe or persistent pain may indicate strep throat, tonsillitis or another serious infection that requires medical treatment.

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The health benefits of watermelon include the prevention of kidney disorders, high blood pressure, the prevention of cancer, diabetes, heart disease, heat stroke, macular degeneration and impotence.

The question is, why is there so much craze for the watermelon? At first glance, it may seem like nothing more than a big ball of water.  We all know that there is nothing more refreshing than a big, chilled wedge of watermelon on a hot, summer day and it does sport a stylish scientific name of Citrullus Lanatus, but what’s the real reason so many people flock to grocery stores every summer to buy a big, awkward fruit like this one? Well, it is hard to narrow it down to a single reason; there are actually a lot of them.

What Is Watermelon?

Watermelons are considered a vine-like flowering plant that is actually native to Southern Africa, and it is there that the wild varieties are in the greatest abundance, ranging from super sweet to bitter, and varying in size as well. They moved north to Egypt, and were cultivated in the Nile River Valley, and eventually moved east into China, roughly 1,000 years ago. Now, watermelon is grown around the world, and in 44 of the 50 states in America. It is specifically selected to grow larger and juicier, resulting in the huge fruits that many of us are familiar with. The green outer rind is hard and fleshy, and rarely eaten, while the interior is soft, red or pink flesh containing the many seeds; this is the part of watermelon which is typically eaten.

As for accessing the total medicinal benefits of watermelons, it is highly dependent on the variety of watermelon and the ripeness. Beta-carotene and lycopene is usually bio-available in the highest quantities once the watermelon is completely ripe, and don’t be afraid to eat some of the watermelon rinds; there are quite a few nutrients in there as well, particularly the roughage and fiber.

Nutritional Value Of Watermelon

The long list of healthy or beneficial effects of watermelons are mainly derived from its unique nutrients, vitamins, minerals, and organic compounds. These include significant amounts of vitamin C, calcium, magnesium, fiber, protein, and a very large amount of potassium. Furthermore, they contain vitamin A, vitamin B6, niacin, thiamin, and a wide variety of carotenoids and phytonutrients, including lycopene!

These components of watermelons contribute to its major impact on health; let’s explore some more details of those benefits below.

Health Benefits Of Watermelon

Health benefits of watermelon include:

Treats Kidney Disorders

Watermelons contain a lot of potassium, which is very helpful in cleaning or washing out the toxic depositions in the kidney. Moreover, it is helpful in reducing the concentration of uric acid in the blood, thereby reducing the chances of kidney damage and the formation of renal calculi in that organ. In addition to this, being high in water content, it induces frequent urinating, which is again helpful for cleaning of the kidneys. Also, the antioxidants present in watermelon ensure good health of the kidneys for a long time and reduce signs of premature ageing like wrinkles and age spots on the skin.

Prevents Heat Stroke

Watermelon is effective in reducing both your body temperature and blood pressure. Many people in tropical regions eat this fruit every day in the afternoon during the summer to protect themselves from heat stroke. In India, you will find the fruit being sold by vendors on almost every street during the summer season. The high amount of water contained in watermelon also stimulates a release of excess liquid in the form of sweat, which cools your body further during hot summer days.

Regulates Blood Pressure

The good amount of potassium and magnesium that is present in watermelons is very beneficial in terms of bringing down blood pressure. Potassium is considered a vasodilator, meaning that it releases the tension of blood vessels and arteries, thereby stimulating increased blood flow and reducing the stress on the cardiovascular system. The carotenoids present in these fruits also prevent hardening of artery walls and veins, thereby helping to reduce blood pressure and the chances of blood clots, strokes, heart attacks, and atherosclerosis.

Prevents Cancer

Watermelons have been in the public eye more and more in recent years, primarily because of their impressive level of lycopene, a carotenoid phytonutrient compound that is increasingly being linked to cancer prevention. As the years go by and the studies continue to bring in consistent results, lycopene has been shown to significantly reduce the risks of prostate, breast, colon, lung, and endometrial cancer. All in all, between the antioxidant potential of vitamin C and the impact of lycopene, watermelon is a great anti-cancer fruit!

Controls Diabetes

Diabetic patients, who are supposed to have a low energy and low sugar diet, often complain about starving since they don’t get to eat their staple diets, which gives them the feeling of being half fed. Watermelons can be a good supplement for them. In spite of being sweet in taste, a thick wedge will give you very few calories, since ninety-nine percent of its total weight is composed of water and roughage. Moreover, the various vitamins and minerals such as potassium and magnesium help in proper functioning of insulin in the body, thus lowering the blood sugar level. Arginine, another component found in watermelons, is very effective at enhancing the impact of insulin on blood sugar. Diabetic patients can also have curries, steaks, and salads made from watermelon rinds, which are even lower in sugar.

Heart Care

Lypocene, a carotenoid found in abundance in watermelon, improves cardiac functions. Beta-carotene, known for its remarkable antioxidant and anti-ageing properties, also keeps you young at heart and prevents age-related cardiac problems. The roughage in watermelon and its very low energy, along with help from vitamin-C, carotenoids and potassium (potassium cuts the risk of a heart attack), helps to reduce cholesterol and keep your heart safe from a variety of dangerous conditions.

Macular Degeneration

Don’t worry about eye health and macular degeneration if you eat plenty of watermelons, because, between the beta-carotene, vitamin-C, lutein, and zeaxanthin, your eyes are well protected. They will ensure the protection of your eyes from age-related blindness and degeneration, and these antioxidants will protect your eyes from other age-related ailments such as drying up of eyes and optical nerves, as well as glaucoma.

Cures Impotence

Arginine, present in watermelon, is beneficial in curing erectile dysfunction, and the stimulating nature of the chemical can boost libido, reduce frigidity and give a kick start to your love life after you enjoy a few slices of watermelon together!

Other Benefits: Lypocene is found to be effective in repairing damaged tissues. Watermelon seeds are rich in beneficial fats and proteins. Watermelons also contain phytonutrients which have very good effects on the health and proper functioning of internal organs, eyes, and the secretion system.

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Herbal teas have long been known to have medicinal benefits as well as being tasty to drink! Some of my favourite teas are chamomile tea, jasmine tea and ginger tea. Each of these has a distinctive taste as well as health benefits.

Chamomile tea is a favourite herbal tea that many use if they have trouble sleeping. It has natural sedative, anti inflammatory and antispasmodic properties so is also good for cramps. Due to its calming benefits, it is often used to help relieve anxiety. It is rich in essential oil and can help the digestive system function properly. Chamomile is also very good for your skin and you can wet a cloth in the tea and use it as a skin cleanser or compress.

Jasmine tea is a combination of green tea leaves and jasmine flowers. It has a lovely jasmine scent and flavour with all the wonderful antioxidant properties of the green tea. Jasmine tea has long been used for its relaxing and warming qualities and is also soothing to the digestive system. This tea also may help lower cholesterol according to recent studies and may even help with longevity.

Ginger tea has powerful medicinal properties. It is reputed to be an aphrodisiac and can help freshen your breath! It has anti fungal and antispasmodic properties and can help soothe stomach upset by neutralizing acids and aiding digestion. Ginger is also reputed to help relieve nausea, motion sickness, dizziness, flatulence and even help to ease muscle pain.

To properly make herbal tea, use 1 tea bag per person or, if you are making it from the dried herbs, use 1 teaspoon of the herb. Add boiling water to the herb mixture and let sit for 5 minutes. Don’t let it sit for too long or it will start to taste bitter. Don’t drink it too soon or the herb won’t have imparted its flavour into the water enough. Typically herbal teas are taken “black” but you could add a little milk or some sugar or honey to taste if you like.

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Our eating habits control various body functions for the healthy you. Whatever you eat balances the amount of nutrients and essential elements in the body, so it is always recommended to pick healthy foods and keep the munching on junkies minimal. Our heart is one of the most important organs as it pumps out the blood through the entire body. You must have heard the doctors and dietitians advise to adapting with a diet that lowers the cholesterol for a healthy heart. This is a list of superfoods to keep your bad cholesterol level lower and enhance the buildup of good cholesterol.

Tomatoes

The juicy vegetable tops the list as it is really easy to incorporate the tomatoes in your diet throughout any season. Filled with great benefits, they have the higher amount of lycopene, which gives them beautiful red colour, and eating these will keep the LDL cholesterol lower to a great extent. The healthy heart diet vegetable releases, even more, lycopene when they are cooked.

Almonds

The crunchy nut has several benefits and we cannot ignore them anyway. The great source of Vitamin E, Biotin, Manganese, Monounsaturated Fats, and Fibers which help to prevent the production of high cholesterol and fight with the bad fat. It reduces heart diseases and risk of diabetes as it is high in HDL cholesterol. Therefore, without giving any second thoughts make them the part of your grocery list.

Garlic

It is known for its various properties to kill the bacteria and fungi to aid digestive disorders and lower the bad cholesterol level. The high amount of allicin helps to keep the long-term effects for the same. Through any of the medium i.e. powder, extract, tablet, oil, or raw it has same benefits.

Dark Chocolate

Who else would say no to the super delicious food? You must have heard from the doctors that the dark chocolates are healthy for the heart. They are pure and contain theobromine, which is an active compound for increasing the good cholesterol in the blood. It also prevents blood platelets from sticking together and keeps the consistency of the blood accurate as to prevent the arteries from clogging.

Apple

We have heard many times that an apple a day keeps the doctor away. It is actually true for the heart patients who daily eat apples has good amount of antioxidants and soluble fats that keeps the bad cholesterol at the bay.

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Overview

A keto diet refers to a ketogenic diet, which is a high-fat, adequate-protein, low-carb diet. The goal is to get more calories from protein and fat than from carbs. It works by depleting your body of its store of sugar, so it will start to break down protein and fat for energy, causing ketosis (and weight loss).

One extremely popular version of a keto diet is the Atkins diet.

Read on to learn the benefits of the keto diet.

1. Aids in weight loss

It takes more work to turn fat into energy than it takes to turn carbs into energy. Because of this, a ketogenic diet can help speed up weight loss. And since the diet is high in protein, it doesn’t leave you hungry like other diets do. In a meta-analysis of 13 different randomized controlled trials, 5 outcomes revealed significant weight loss from a ketogenic diet.

2. Reduces acne

There are a number of different causes of acne, and one may be related to diet and blood sugar. Eating a diet high in processed and refined carbohydrates can alter gut bacteria and cause more dramatic blood sugar fluctuations, both of which can have an influence on skin health. Therefore, by decreasing carb intake, it’s not a surprise that a ketogenic diet could reduce some cases of acne.

3. May help reduce risk of cancer

The ketogenic diet has recently been investigated a great deal for how it may help prevent or even treat certain cancers. One study found that the ketogenic diet may be a suitable complementary treatment to chemotherapy and radiation in people with cancer. This is due to the fact that it would cause more oxidative stress in cancer cells than in normal cells.

Other theories suggest that because the ketogenic diet reduces high blood sugar, it could reduce insulin complications, which may be associated with some cancers.

4. Improves heart health

When the ketogenic diet is followed in a healthy manner (which considers avocados a healthy fat instead of pork rinds), there is some evidence that the diet can improve heart health by reducing cholesterol. One study found that HDL (“good”) cholesterol levels significantly increased in those following the keto diet. The LDL (“bad”) cholesterol went down significantly.

5. May protect brain functioning

More research is needed into the keto diet and the brain. Some studies suggest that the keto diet offers neuroprotective benefits. These may help treat or prevent conditions like Parkinson’s, Alzheimer’s, and even some sleep disorders. One study even found that children following a ketogenic diet had improved alertness and cognitive functioning.

6. Potentially reduces seizures

It’s thought that the combination of fat, protein, and carbs alters the way the body uses energy, resulting in ketosis. Ketosis is an elevated level of ketone bodies in the blood.

Ketosis can lead to a reduction in seizures in people with epilepsy. The jury is still out on how effective this actually is, though it seems to be most effective on children who have focal seizures.

7. Improves health in women with PCOS

Polycystic ovarian syndrome (PCOS) is an endocrine disorder that causes enlarged ovaries with cysts. A high-carbohydrate diet can negatively affect those with PCOS.

There aren’t many clinical studies on the ketogenic diet and PCOS. One pilot study that involved 5 women over a 24-week period found that the ketogenic diet:

  • increased weight loss
  • aided hormone balance
  • improved luteinizing hormone (LH)/follicle-stimulating hormone (FSH) ratios
  • improved fasting insulin

More research is needed.

Risks and complications of the keto diet

The ketogenic diet may have health benefits – including quick weight loss. But it’s important to note that staying on the ketogenic diet long-term can have adverse consequences to your health. These include increased risk of:

  • kidney stone formation
  • acidosis (high levels of acid in the blood)
  • severe weight loss or muscle degeneration (for long-term use)
  • In many cases, immediate side effects of the diet may include:
  • constipation
  • sluggishness
  • low blood sugar
  • These symptoms are especially common at the beginning of the diet as your body adjusts.

Your brain and body’s primary and preferred source of energy comes from glucose. Because of this, a drastic elimination of carbohydrates isn’t typically a sustainable method of reaching optimal wellness.

Takeaway

Any drastic change in your diet can have potential consequences to your health. Because of this, you should always talk to your doctor or a nutritionist before starting a new diet.

If you’re interested in starting the keto diet, you should be extra careful to check with your doctor if you have diabetes, hypoglycemia, or heart disease.

Because you don’t want your body to stay in ketosis for too long, you’ll want to discuss other options for dietary changes for an extended period of time.

The ketogenic diet encourages the elimination of refined and processed carbohydrates. However, not all carbohydrates are created equal. Many health benefits come from a diet that includes a variety of nutrient-dense, fibrous carbs, fruits, vegetables, lean proteins, and healthy fats.

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Constipation is a condition of the digestive system where someone experiences tough bowel movements which happen less frequent than normal. Everyone has experienced constipation at some point in their life, and they can attest that it is not a very pleasant experience. Though it is not chronic, everyone would give anything to get their bowels back on track. The amount of time between bowel movements varies widely from one person to another.

Most people have them three times in a day while others have them twice or even once! However going for more than three days is enough to cause alarm. This is because food takes longer in the digestive tract which means the colon absorbs more water from the stool. This makes the stool hard and dry and therefore difficult and even very painful to eliminate.

Causes of Constipation

1. Low Amounts of Fiber in the Diet

Fibers act as cleaners to the digestive tract. Diets that lack fibers result in an unclean digestive tract. This, consequently, results in accumulation of food particles and wastes that block the passage and thus cause constipation

2. Physical Inactivity

People who are physically inactive, for example, those who are bedridden for several weeks, are more susceptible to constipation. This is because physical activity helps us maintain a high metabolism, and thus body processes such as digestion happen more rapidly.

 

3. Irritable Bowel Syndrome

People who suffer from this condition suffer from constipation more frequently

4. Aging

As we grow older, our metabolic rate slows down. This results in a reduced rate in body functions such as digestion and thus cause constipation

5. Not Drinking Enough Water

This results in more absorption of water from the food which makes the stool hard. The result is constipation

6. Not Emptying Your Bowels when Needed

Ignoring this vital call of nature means the stool spends more time in the colon. As a result, more water is absorbed from it leaving it hard and dry.

The Remedies for Constipation

1. Add Fiber-Rich Foods to Your Diet

The main role of fiber in our body is cleaning the digestive tract. They clean up the system by scrubbing off food leftovers and waste particles and even soaking up the water, thereby treating and preventing constipation. Some of these foods include cereals, almonds, beans, barley, vegetables, and fresh fruits, among many others. You should also drink plenty of water

2. Mint or Ginger Tea

Research has proven mint and ginger to be handy home remedies to digestive problems. Methanol that is contained in peppermint has an antispasmodic effect which helps relax the digestive system’s muscles and thereby allow rapid movement of food. Ginger, on the other hand, helps the digestive tract generate more heat thereby speeding up digestion through increased metabolism as heat increases the metabolic rate.

3. Healthy Facts

Oils from avocados, nuts and olive oil help in lubrication of the digestive tract and hence ease constipation.

4. Lemon Water

Citric acid present in lemon juice helps stimulate the digestive system and also flush out harmful substances such as wastes. Taking a glass of fresh lemon juice every morning or adding lemon to your tea will not only help treat and prevent constipation but also make you drink more water every day.

5. Coffee

Coffee is a good stimulant to your body. It works by increasing metabolism through heat and thereby speeding up your trips to the toilet. Other hot drinks work just as well.

 

6. Water

Taking a cup of water after waking up is recommended. Water helps in peristalsis and therefore helps prevent constipation.

7. Massage

Massaging the abdomen also helps in relieving constipation. It achieves this by stimulating intestinal muscles that are involved during bowel movements.

8. Taking Honey

Honey is a natural laxative. Taking a cup of honey water will help loosen stools and hence prevent and even relieve constipation.

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Assortment of fresh vegetables and fruit

The best way to lose weight is to create a calorie deficit. While you can reduce the amount, you eat to do that, you can also give your metabolism a boost. Your metabolism is what controls a number of calories your body burns throughout the day. Boosting your metabolism will help to burn more calories leading to a larger calorie deficit without trying too hard.

To boost your metabolism, you need to eat the right foods. Great news about this is that the best foods are those that are naturally lower in calories. They’re also foods that are filling and overall good for you.

Not only do you improve your metabolic rate, but you end up eating fewer calories throughout the day by focusing on these specific foods. You will create a calorie deficit while protecting your health.

What do you need to eat? Well, it’s all about certain fruits. There are 8 fruits that you want to start eating more of daily.

Berries

This is technically multiple fruits on one, so you do get more than nine individual fruits on this list. Whether you like blueberries, blackberries, or strawberries, you will find you get a metabolic helping hand through them.

Berries are full of fiber and water. That’s pretty much all you’ll find in most of them, although there are some natural sugars. The fiber and water (berries are almost 85% water) will help to keep you feeling much fuller for longer. Your body finds it harder to digest fiber, despite the fiber supporting your digestive system.

You can eat berries multiple ways to get the metabolic benefits. Eat them raw, put them on top of your porridge, or turn them into a smoothie. If you are going to blend, make sure you get the whole fruit rather than juice. With the juicing, you get rid of the fiber, so end up with more sugars.

You also support your overall health with berries due to some antioxidants in them. Blueberries and blackberries are among the best for antioxidants, but you can get so many health benefits from all.

Specifically, blueberries and blackberries are full of flavonoids, which help the body use up the leptin naturally produced properly. The leptin is used by the metabolism to burn fat.

Grapefruit

Insulin levels can affect your metabolism. There’s a fruit for that!

It’s all about the grapefruit. Other citrus fruits are good, but grapefruit is the best. Studies have shown that grapefruits (despite being naturally sweet) help to lower the insulin levels within the body. When there is more insulin in the body, the metabolism can’t burn calories effectively. Everyone has higher insulin levels on a morning, so you want to start the day with grapefruit to help manage those levels and make it easier to kick start the metabolism.

There is also plenty of vitamin C in grapefruit, which helps to support the immune system. When the immune system is working effectively, the rest of the body does.

Of course, the fiber count in grapefruit is also important. It helps to keep you feeling fuller for longer, meaning you eat fewer calories throughout the day. Not only are you giving your metabolism a boost, but you’re also creating more of a calorie deficit through eating fewer calories.

Watermelon

Watermelons are the best, but you can also get the following benefits from any melon. Yes, there are more than nine fruits on this list when you consider some melons out there.

There’s this common misconception that melons are full of sugar. Sure, they have natural sugar, and they taste sweet, but the sugar in melon is not the same as sugar in a cookie or brownie. Melons, specifically watermelons, will help to boost the metabolism and handle the potential sugar rush.

Watermelons are full of an amino acid called arginine. This amino acid improves the metabolism directly, helping you to burn far more fat throughout the day. Yes, it’s another fruit that has proven metabolism benefits through studies. Arginine makes sure that the weight loss is through the fat, as it helps to increase the muscle mass. This gives you another benefit since more muscle means your body burns more calories naturally!

It’s also worth considering the amount of potassium in melons—a nutrient that is more commonly associated with bananas. Potassium helps the metabolism by giving the body the right energy. When the blood sugar levels drop, the liver will produce a substance called glycogen to help keep it running. The glycogen helps to burn more calories without you feeding the body more.

How does melon come into this? Well, the potassium in melon supports the body’s ability to create the glycogen needed to support the metabolism.

Strawberries

Technically strawberries can be added to other types of berries, but they deserve a special mention on their own. When you want a fruit that is sugary and sweet, there are high chances that you think about strawberries. These summer fruits are naturally sweet, but they can get a bad reputation for this.

It’s time to ignore the myths. They’re excellent for their metabolism-boosting abilities. They’re packed full of vitamin C—yes, strawberries have vitamin C! It’s not just citrus fruits that are good for this.

The vitamin C helps to support the body’s metabolism, by encouraging the body to burn more fat. This will help you get more energy throughout the day, without consuming a lot of calories. A cup of strawberries will only give you 50 calories!

You’ll also get all the antioxidant benefits that other berries offer, supporting your immune system. And you curb those sweet cravings. You’ll feel like you’re eating something naughty, even though you’ve eaten very few calories in your dessert!

Apricots

How often do you see apricots in the store but then bypass them? Well if you want to improve your metabolism, you want to start eating them more. Apricots are one of the best fruits for iron.

Why does your body need iron? Well, the iron helps with the creation of red blood cells and supports the flow of oxygenated blood around the body. When the organs get the right amount of oxygen, they will function efficiently.

If your body doesn’t get enough iron, the metabolism will slow down. The body struggles to work harder, and you will start to feel fatigued. Your muscles can start to ache, and you’ll get a brain fog that affects your clarity and memory.

A serving of apricots will give you around 20% of your daily iron allowance. At the same time, you get a fruit that tastes sweet without the masses of calories.

Blood Oranges

These oranges are likely the least common in the supermarket, but you want to consider them. Blood oranges are packed with vitamin C, and will certainly satisfy those sweet cravings that you get daily.

Like with the strawberries, getting more vitamin C through blood oranges will support your metabolism. You’ll be able to burn fatter and store the muscle. By having more muscle mass, your body naturally has a stronger and faster metabolism. Your muscles need more energy than the fat cells.

You’ll also get more fiber through blood oranges, keeping your digestive system in check. It’s easier for your body to absorb the vitamin C that you’ve offered.

If you can’t find blood oranges, other citrus fruits are the next best thing. Oranges, tangerines, and satsumas are among the best to eat. Lemons can be good, but you may not want to eat the bitterness straight. Put some lemon slices in your water and start your day with a vitamin-packed treat.

Apples

Apples are one of the most common fruits in the home, but they are commonly overlooked for their benefits. Did you know that they are great for boosting your metabolism? This is just one of the reasons people say that an apple a day keeps the doctor away. It doesn’t matter which type of apple you buy either. Choose one that you’re more likely to eat daily. If you can afford organic apples, you want to get them over others.

Eating apples will help to prevent metabolic syndrome. This is a disorder linked to diabetes, abdominal fat, and cardiovascular disease. Your metabolism slows down because of your illnesses, so you end up burning fewer calories throughout the day. Chances are you don’t notice this until you start to see the weight gain. It’s hard to recover the metabolism unless you eat the right foods, so you want to stock up on your apples.

You just need one small apple a day for the benefits. You can stock up on other protein-filled foods with the apples, and you’ll see an even better effect on your health. Studies have shown that eating an apple a day can reduce visceral fat (the dangerous fat around your middle) by 3.7% over the course of three years. You may not notice the difference initially, but you are putting your health first. Visceral fat surrounds your organs and prevents them working properly, affecting your metabolic health.

While preventing metabolic syndrome, apples will also help to fill you up. They are packed with water and fiber, helping to support your digestive system and making it easier for your intestines to soak up all the nutrients and absorb them for later use.

Your body finds it much harder to digest fiber out of all the other food groups. It will break the apple down over the course of the day, helping to increase your metabolism by 10%.

You also get plenty of vitamins B and K from apples, which also help to protect the health of your metabolism. The B vitamins support the adoption of carbs, fats, and protein into energy for your body to use throughout the day. Vitamin K helps to metabolize the protein in the body, as well as aiding with the blood flow.

Pears

The last fruit on the list is closely linked to apples. Pears have many of the same benefits, particularly the vitamins and fiber contents. You get all the vitamins B and K that your body will need for the metabolic support. Your body finds it easier to turn the food groups into energy throughout the day.

Of course, pears are also packed full of fiber, which will help to keep you feeling fuller for longer. You will only eat 96 calories in an average pear, making it the perfect snack. The juicer the better when it comes to pears, as the water content will help the fiber make you feel full sooner.

Make sure you eat the pear skin. This is where most of the fiber is. Rather than drinking pear juice, opt for a pear smoothie made from the whole fruit.

 

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Good news for Nigerians prone to common health issues and disorders related to lifestyle such as diabetes, cardiovascular disorders, stroke, cancer etc., as the 1st lifestyle clinic in the country – Grover Medical’s Lifestyle Clinic, in collaboration with Artemis Hospitals Gurgaon, India – made its debut in Lagos recently.

Speaking during the inauguration ceremony, the Medical Director, Dr Mrs Arvinder Grover, said the Clinic has been established as a special purposed vehicle to drive the campaign and necessity for preventive health through effective lifestyle modification and clinical management.

She noted that lifestyle diseases occur as a result of the way people lead their lives on a daily basis. “The diseases develop as a result of work, environmental factors, food we eat, exercise habits and stress.

“More work and no play, makes a lot of us prone to a host of diseases, physical ailments, and emotional problems.

“Our Vision is to become the 1st choice medical institution in Nigeria for management of lifestyle diseases while the Mission is to enhance the health and wellbeing of our clients by providing an affordable and high quality preventive as well as clinical care of lifestyle diseases.

Grover quoted the World Health Organisation, WHO index, that Nigeria has a World Life Expectancy ranking of 171, giving it the lowest lifespan expectancy compared to France, Japan, USA and others.

Lagos is a commercial city and highly industrialized; therefore residents are subjected to undue stressful life due to hectic work style and unhealthy feeding habits, apart from ever-increasing traffic situation.

“The stressful lifestyle puts most people’s health in an emergency mode and becomes a major issue due to cumulative effects it has over time. Unfortunately, it was recently observed that there are few functional specialized lifestyle clinics in the city, hence the need for the establishment of Grover Medical’s Lifestyle Clinic.”

The Clinic is in Partnership with JCI Accredited Artemis Hospitals to further drive the quest to improve the standard of medical practice in Nigeria especially with the application of state-of-the-art technology in the management of lifestyle diseases.

She called on all to join the lifestyle revolution to significantly prevent lifestyle diseases.

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There is much debate as to whether or not Type 2 diabetes is a preventable disease. Some believe there is little that can be done to stop its development, as it is mostly defined by genetics. Some people are more predisposed to this form of diabetes, so the influence of genes is real. Certain ethnicities come to mind, not to mention family history is also a proven factor.

Believing there is not a preventable component to developing Type 2 diabetes would be a misunderstanding. In fact, three factors can make a difference. Let us go over the reasons why the following are the three keys…

1. Maintaining a healthy weight. The benefit of maintaining a healthy body weight is often underestimated. It is not all about physique and waist size. Body weight is a reflection of one’s internal health. When body weight becomes excessive, it is a sign the individual is carrying too much body fat. Not only does this jeopardize cardiovascular health, but it also impairs insulin function, facilitating the development of Type 2 Diabetes.

The first step to preventing Type 2 diabetes is maintaining an appropriate body weight.

2. Regular exercise. Exercise does not just help you burn calories. It has a direct effect on insulin function and blood sugar control. Anyone who works out will enjoy this benefit. What is more, almost any type of physical activity will work, as long as there is exertion and a mild sweat: this is why home workouts are never a bad idea.

The second step to preventing Type 2 diabetes is exercising regularly. Four times a week is ideal, but even three times will work.

3. Healthy eating. Lastly and perhaps most importantly comes healthy eating. We have all taken the effect of our food choices for granted. At some point, there is a price to pay, and it may be that moment that reminds you to start eating properly. Being diagnosed with prediabetes is often a warning of what is likely to come if changes to your lifestyle are not made.

Healthy eating is essential, whether you are looking to prevent diabetes or not. With that said, it can be considered more relevant for diabetics deliberating acting to avoid raising their blood sugar levels and body weight. For this reason, healthy eating is the third and most vital step to preventing, even controlling Type 2 diabetes.

Now you are familiar with the three keys to preventing Type 2 diabetes; you have the tools to make improvements. Even if your blood sugar is a minor concern, maintaining a healthy weight, exercising, and eating well can only make a positive difference in your life.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

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