Health and Wellness

How to improve digestion

The best way to improve digestion is to simply change what you eat. Yes, exercise and medication do play a role but adjusting your diet is the easiest option. Understanding what happens after food is ingested is important and can help you pick the right foods for your body.

How digestion works

The digestion process begins the second you put any food in your mouth. Your teeth and saliva break down food into smaller pieces which moves down into the esophagus before it enters the stomach. Stomach acid shreds ingested food further before passing it to the pancreas. In the pancreas, enzymes kick into high gear to divide the food into starch, fats and protein. From there, the duodenum, jejunum and ileum receive food and extract the nutrients from that to absorb.

The next step in digestion takes place in the liver and gallbladder, where processed food arrives as glucose and waste is produced by substances that were not absorbed. The end product of digestion arrives in the colon which is made up of different intestines and the rectum from which all waste is excreted.

If you would like to improve digestion through diet, you should ensure that you eat the kind of foods that contain certain minerals, vitamins and compounds that will help food move in and out of your body smoothly.

Foods that improve digestion

Fiber-rich foods should form the foundation of your meal plan if you are looking to improve digestion. Foods with fiber have a laxative effect on your body. Fiber pushes food down the tract and relaxes the colon to avoid gastrointestinal conditions. It also softens stools and bulks it up to promote comfortable bowel movements and excretion. Fiber-loaded foods include whole grains, fruit and vegetables.

In addition to fiber, you should also drink enough water. Water is essential because it boosts the function of all your organs, including sphincter muscles and stomach acid composition. Dehydration can lead to small, hardened stools which are uncomfortable and sometimes painful to pass. Lack of water can also cause constipation, gallstones and kidney stones.
Eating foods with probiotics can also improve digestion by increasing the population of good bacteria in your intestines. These bacteria help in breaking down food and a low count can cause digestive problems. To increase probiotics in your system, eat yoghurt with live cultures, apple cider vinegar and foods that contain enzymes.

Different fats are processed differently and it is wise to find dietary sources for unsaturated fat. All fats end up in the liver and unsaturated fat is healthy for your organs. Unsaturated and trans fats on the other hand, are tough to break down and they end up transforming into LDL cholesterol. This is the worst kind of cholesterol you can have because it clogs the heart and deposits fat on your liver.

One of the most important things you can do to improve digestion is to load up on vitamins and minerals. Before you reach for a multivitamin supplement, consider eating nutrient-rich foods like green vegetables, fruit, fish and whole grains instead.

Best foods for diabetic diet

It’s a pity that many who are diagnosed with diabetes have fallen prey to special diets and so-called “diabetic products” that promise to keep blood sugar levels even. The truth is that the diabetic diet is as simple as creating your own meal plan from normal, everyday foods. Treating and controlling your condition starts with knowing which foods you should eat more of and which you should avoid. You might not even have to cut out your favorite sweets as long as you eat them in moderate amounts and combine your diabetic diet with exercise.

What foods should be in your diabetic diet?

If you’ve suffered from diabetes long enough, you probably know that carbohydrates have a big effect on your sugar levels. However, not all carbs are bad for you. Complex carbohydrates that are rich in fiber can prevent your body from creating excessive insulin. They are also known as slow-releasing carbohydrates because it takes your body longer to process them and they release lasting energy while also keeping your tummy full.

Some of the best foods include brown rice, whole wheat bread, whole wheat pasta, whole barley, bran muffins, sweet potatoes and winter squash.

Although vegetables are generally healthy, some do contain starch that could tamper with your sugar levels. It is advisable to go for green, leafy veggies instead of carb-loaded ones like white potatoes. Make sure you select your fruits carefully too. Apples, mangoes, berries and pears are considered to be great low-carb options for a diabetic diet.
Watching your sources and portions of carbohydrates is crucial but monitoring your fats and protein is just as important. Balance your meals with healthy amounts of protein from fish, chicken and beans. Keep your fats unsaturated by including foods such as avocados, nuts and olive oil in your meal plan.

Can you eat dessert in a diabetic diet?

You can still enjoy dessert as a diabetic. It’s all about the serving portions, how and when you eat your sweets. The best way to indulge in your favorite treat without raising sugar levels is to eat moderate amounts with healthy meals instead of separately. Another great tip is to choose desserts that contain good fats like those with nuts, peanut butter and yoghurt. It is believed that healthy fats slow down digestion and can therefore prevent sugary desserts from spiking your blood sugar.

What are the worst foods for a diabetic diet?

Stay as far away as you can from refined carbohydrates. Processed carbs can be found in “white foods” which include white bread, white rice, white pasta, sugar-loaded cereals and pastries. Try to eat meat, fish and beans in their most natural state because packaged foods tend to contain preservatives or sweet sauces and marinades.
Avoid saturated and trans fats from dairy, snacks, fast food and processed foodstuffs. Processed desserts like cake, chips, candy bars, doughnuts and sweet pastry will not only cause unpredictable blood sugar levels, but can grow your waistline as well.

Gout diet foods

Gout is a form of arthritis that causes sodium urate compounds to accumulate in the joints. These compounds can build up in any joint in the body but most patients are affected in the toes. Whether you’ve been diagnosed with gout or not it is very important to eat regular servings of gout diet foods. It takes years for sodium urate crystals to form and there are no symptoms until it is too late. It is advisable to start preventing gout as soon as possible.

What causes gout?

Our bodies produce and excrete uric acid every day. It is waste and should be passed out of the body. However, when it accumulates or there isn’t enough of it, urate crystals are likely to form. These crystals can either fall inside the lining of your joints or sink deeper. When this happens, joints as well as bone became damaged and you’ll experience as a series of “gout attacks”.

What are the symptoms of gout?

Gout attacks are characterized by excruciating pain, inflammation, redness and difficulty in walking. Long term gout can cause permanent, irreparable damage to the joints and bone affected. Gout and gout attacks can be prevented or symptoms can be eased by filling up on gout diet foods.

What are gout diet foods?

The best diet for managing gout is one that limits or eliminates the amount of purines you eat. Purines are compounds found in meat and many other foods. To prevent or treat this condition, it is best to stick to protein from plants instead of animals. Beans, legumes and low-fat dairy are great foods that give you the protein you need for healthy muscle and joints, while limiting purine intake. Whole breads, whole pasta, vegetables and fruit should also be at the heart of your daily diet because they are good sources of complex carbohydrates.

Drink plenty of water as this will help your body flush out impurities and help in the production and secretion of uric acid.

What are bad foods for gout?

If you’ve already been diagnosed with gout by your physician, fish, poultry and red meat should be avoided as much as possible. Their purine content is too high, which will worsen your condition and bring on more gout attacks in future.

Saturated fat and carbohydrates from sugary treats like sodas, juices, pastry, syrup and other processed food should be off limits. Although a glass of red wine is not as harmful as ciders, it is advised to steer clear of alcohol altogether.

All these foods can contribute to the buildup of uric acid or lessen it, which will only aggravate symptoms of gout.

Taking supplements

There are a few medications that your doctor can prescribe but eating gout diet foods can both prevent and help you control it. Gout attacks can go from mild to severe in less than 24 hours so keeping to a healthy diet each day can do wonders for your health.

Foods that contain gluten

If you look closely at food packaging next time you visit the grocery store, you are likely to run into foods that contain gluten and others that are gluten-free. Gluten is a protein and is primarily found in wheat, barley and rye. It gives foods flavor and makes them slightly chewy. The bad news is, it can wreck havoc on your digestive system and can aggravate symptoms of digestive conditions.

The effect of gluten on the digestive system

Research has discovered that human stomachs are just not evolved enough to digest gluten. It is as simple as that. This does not mean it’s impossible for our bodies to process it. It just means that breaking it down is difficult.

Symptoms caused by gluten

Foods that contain gluten can cause diarrhea, bloating, abdominal pain, pus or blood in stools, constipation, flatulence and weight loss. These symptoms are very similar to those caused by Irritable Bowel Syndrome and bowel disease.

Foods that contain gluten

Unfortunately, gluten is in more foods than what you might have expected. It is present in any food that contains certain amounts of barley, rye and wheat. It is naturally in barley, bran, bulgur, semolina, wheat, kamut and spelt. If you are worried you won’t have enough fiber, limit your intake considerably or find alternative healthy sources like vegetables.

You can be sure that your favorite cereal contains gluten, whatever brand it might be. In recent years, however, cereal manufacturers are producing lines of gluten-free cereals and most of them are made of rice, oats or corn.

Baked goods are also carriers of gluten. If you are used to nibbling on hotdogs, buns, muffins, bagels, cake, cupcakes and pastry.

Beef, pork, lamb and other meat do not contain gluten. However, frying or coating with breadcrumbs adds gluten.

Other foods that contain gluten are potato chips, tortillas, some gravy, bouillon cubes, canned food, some salad dressings, couscous and beer.

Foods that do not contain gluten

The fresher and closer foods are to their natural state, the less gluten they contain … unless these foods are barley, wheat and rye. Fresh fish, meat and poultry are great foods, provided you don’t deep fry or crumb them. Eggs, fresh fruit and vegetables are also safe to eat. If beans, nuts and seeds are not processed, they won’t contain any gluten. If any of these are canned or packaged, read food labels to check if gluten is present.

Choosing carbohydrates is trickier than protein and fats. Since breads, cereals and pasta can be loaded with gluten; the best substitutes are cornmeal, sorghum, rice, soy and buckwheat.

Celiac disease and gluten

People suffering from celiac disease stand to benefit most from a gluten-free diet. Symptoms of celiac illness resemble those of IBS and if you have been diagnosed with it, you should avoid foods that contain gluten at all costs. Sticking to food without gluten can help reduce and sometimes alleviate symptoms. If symptoms don’t improve, seeking stronger treatment from a doctor is best.

Best foods for kidney stones

Kidney stones form when certain substances from your kidneys congregate, build up and form compounds in your body. These compounds or stones need to be naturally passed out, broken down by medication or surgically removed from your body. The ideal situation is to not have any stones at all or to have ones so small they can be excreted without you noticing. Fortunately, your diet plays an important role and if you adjust it to include the best foods for kidney stones, you might avoid a visit to the operating room.

Causes of kidney stones

Kidney stones might develop if you have too much calcium in your urine. Excess calcium can bond with other substances and chemicals like oxalate to form stones. They might also form when you don’t drink enough water or you consume foods that stop calcium from being properly absorbed.

Your kidneys need water to process calcium and other substances. Dehydration can lead to calcium not being absorbed and when absorption doesn’t take place, the mineral accumulates in your body or an excess of it might be passed out with urine. High calcium levels combined with equally high oxalate forms calcium oxalate kidney stones. Dehydration can also make your urine more acidic and end up causing uric acid kidney stones.

It might happen that you have a family history of high cystine levels. The presence of cystine in urine causes cystine kidney stones. Another type of stone that might form is struvite kidney stones. These stones can be a side effect of urinary tract infections, Chrohn’s disease and high blood pressure. Other conditions that have stone-forming potential are obesity and diarrhea. Taking calcium supplements is believed to increase of chances of having kidney stones as well.

Symptoms of kidney stones

Symptoms can range from mild to severe and it is possible to treat some of them with the best foods for kidney stones. You could have stones if you experience an urge to urinate more frequently, uncomfortable or painful urination, pain the abdomen, less amounts of urine, pus in urine, blood in urine, vomiting, nausea and fever.

The best foods for kidney stones

Eating foods that give you an adequate amount of calcium and those that contain low oxalate are ideal. The protein you usually get from meat should be substituted with foods like fish, cheese, milk and beans. These substitutes can provide the calcium you need to meet your daily requirements without causing a need for supplements. Since oxalate usually pairs with calcium to create kidney stones, you should limit oxalate with foods like fresh meat, seafood, goat milk, buttermilk, low-fat yoghurt and whole grains.

Other best foods for kidney stones include fruits and vegetables like avocados, berries, grapes, apples, lettuce, cauliflower, broccoli, mushrooms, onions and cucumbers.

Healthy low-oxalate snacks are nuts and seeds. Use basil, nutmeg and cilantro if you want to give meals flavor. Cooking food with olive, vegetable, soy and canola oil is healthiest.

Remember to drink plenty of water. 8-10 glasses a day is sufficient.

Foods with cysteine

The benefits of foods with cysteine are so many that you might find it hard to believe that one compound can achieve so much. Cysteine is an amino acid (a building block of protein) which is both made naturally by the body and obtained from food. There are a number of main tasks that it performs but its many advantages come from its ability to support and boost other amino acids and antioxidants. In other words, it super-charges other compounds so they provide maximum health benefits. A diet of foods with cysteine will therefore give you more rewards than you expected.

What are the benefits of cysteine?

Cysteine boosts the immune system by producing white blood cells to give you optimum protection against diseases. It also works closely with the liver to cleanse the blood and remove from it harmful toxins and metals like mercury. It clears up congestion in your respiratory system and rids the body of disease-causing free radicals.

As mentioned earlier, cysteine offers a helping hand to other compounds by boosting their production and function. It plays a role in producing vitamin B or biotin, which is responsible for the growth and thickening of hair and nails. Cysteine also helps multiply taurine. Taurine is a compound that is necessary for normalizing blood sugar levels, making sure your body provides enough insulin and that blood pressure does not rise. Another compound that gets turbo charged is coenzyme A, which lowers the side effects of stress and slows aging.

By just tweaking your diet to add more foods with cysteine, you stand to enjoy all these benefits and more.

What are foods with cysteine?

Garlic, onions, broccoli, Brussels sprouts and peppers are great vegetable choices if you would like to increase your cysteine intake. Poultry is the favorite among the meats, including chicken, beef and turkey. Since cysteine is an amino acid and amino acids are part of proteins, any foods high in protein like beans, eggs and lean meat are recommended.

Dairy products such as cheese, milk and yoghurt are wonderful suppliers of protein and therefore cysteine as well. Have a bowl of steel-cut oatmeal with a glass of milk for breakfast for a major boost.

Dietary tips

Try to limit fast and processed foods. They contain refined carbohydrates and sugars that are not only hard for your body to process, but might negate your efforts to benefit from the cysteine from fresh fruits and vegetables. Some of the foods to stay away from are white bread, regular pasta, white rice, granulated sugar and pastry.

Choose wisely when it comes to desserts. Instead of fattening, sugary treats like cake nibble on healthy snacks like seeds and nuts.

Precautions

Consuming too much cysteine can be as harmful as having too little of it. It can cause digestive problems, nausea and vomiting. In some instances, it could cause problems in the liver, tightness in the chest and allergies. Eating foods with cysteine is unlikely to trigger these symptoms but supplements, unless prescribed by a doctor, can cause conditions like kidney stones.

Best foods for thickening hair

Who wouldn’t want to have a full head of thick, shiny hair well into their old age? As we get older, that possibility becomes less likely because hair thins and falls out daily. However, you can still slow down this process by eating a diet filled with foods for thickening hair. “Magic” hair products and treatments can yield great results but they are usually temporary and come at a great cost. Changing your diet, on the other hand, is the simplest, healthiest and most practical way to achieve and maintain thick, lustrous locks.

What causes hair loss and thinning?

Apart from aging, the most well known cause of hair loss and thinning is baldness. Both men and women can inherit balding patterns from parents. Balding usually begins at a certain age and continues to thin until some or all hair is gone. Most people surrender to hereditary baldness not knowing it’s a tendency but not necessarily inevitable.

Another cause can be hormonal changes in the body. This can be brought on by medication, contraceptive pills, and menopause and thyroid disorders. Hair might also start thinning faster from scalp infections, trauma, shock, sudden life changes or hairstyles where hair is pulled tight.

Which are the best foods for thickening hair?

You need four major food categories to make hair thicker: proteins, vitamin B, iron and multivitamins. A diet that is rich in protein helps keep your hair and scalp healthy. Great sources of protein are lean chicken, beef, eggs, beans and low-fat dairy products like milk, cheese and yoghurt. Make sure meats are lean cut and have no added fat.

Vitamin B, also known as biotin, is essential for healthy hair and produces thick hair fibers that not only look great, but will give you added volume. Vitamin b7 can be found in foods like animal liver, nuts, bananas, watermelons and eggs.

People with iron deficiency often experience hair loss because it plays a major role in hair growth. Having a bowl of fortified cereal in the morning is a good way to ensure hair production. Other iron-rich foods for thickening hair you should include in your diet are salmon, pork, chicken, lean beef, nuts, beans and other protein-loaded foods.

Although vitamin B is crucial for thick hair, all other vitamins are also essential for preventing hair from thinning. Multivitamin supplements are available but getting your nutrients from your diet is a more enjoyable, side-effect free way to improve the texture, volume and health of your hair.

Which are the worst foods for thickening hair?

Fast food is not good for hair and the rest of your body. It has very little nutritional value and contains sugars and fats that could accelerate hair thinning and loss. Beware of foods with empty calories as well. This includes foods like cakes, chips, biscuits and sweets. Limit your caffeine and soda intake and drink more of antioxidant-rich herbal teas and the recommended 8-10 glasses of water every day instead.

Nutritional information of brown rice

A lot of dieters don’t know much about brown rice except that it is a great substitute for white rice. It is usually first on the list of recommended carbohydrates but not much is said about it. If you take time to glance at the nutritional value of brown rice, you would be tempted to eat it every day. From fiber to potassium, brown rice contains a number of minerals and compounds that maintain good health and keep diseases at bay.

What is the nutritional information of brown rice?

Brown rice is an exceptional source of fiber. Fiber is needed in every diet because without it, digestion becomes difficult and oftentimes uncomfortable. Every person needs two kinds of fiber: soluble and insoluble fiber. Soluble fiber is beneficial if you would like to feel full for longer. It slows down the pace of digestion which means you stomach won’t empty as quickly. You can go for hours without feeling hungry and this is a good thing if you want to control your appetite to lose weight.

The insoluble fiber in brown rice makes it a natural laxative food. If you experience regular constipation, you need to dish up more rice. It eases the movement of food down the digestive tract and can help remove stools that are stuck in your system.

Other than fiber, brown rice is also high in complex carbohydrates. The food label where nutritional value of brown rice is written does not describe these carbs as complex but they are very different from those found in white rice and other grains. Complex carbs are processed slowly by the body, unlike refined carbs that exit the stomach as quickly as they enter. Complex carbohydrates are one of the reasons why brown rice fills you up and delays hunger. The way the body synthesizes them also helps to keep blood sugar levels balanced, which is good news for diabetics.

Protein is another healthy compound found in brown rice. When protein is digested, it breaks into many different amino acids with different functions. Some amino acids help the nervous system while others assist in muscle building and repair. Protein assists all the systems of your body and is involved in hundreds of chemical processes that ensure your stay in good shape.

It is estimated that one cup of brown rice contains more than 80 grams of potassium. This mineral can boost your heart’s functioning dramatically. It is responsible for regulated your heart beat, preventing high blood pressure and reducing bad cholesterol levels. This piece of nutritional value of brown rice is valuable for anyone with heart problems. Regular servings of rice can lessen symptoms of cardiovascular conditions and keep your heart pumping.

Eating brown rice is a good strategy to prevent anemia. This is because it is rich in iron, which produces red blood cells that oxygenate the body. With enough iron and calcium in your system, your immune system is at its best and you’ll enjoy healthy hair, nails and skin.

How to increase metabolism

You might not know this but you can set the pace and increase metabolism from the moment you wake up in the morning. Weight loss products and baseless tips make boosting your metabolism sound tough. In reality, it is easy and achievable. All you have to do is know what to eat, when to eat, understand the organs in charge of your metabolism and supplement your diet with exercise.

What is metabolism?

To dieters, metabolism might be a fat-burning process but it is actually much more than that. It is a collective term for all the processes your body performs to keep you alive. Cells break down foods and substances every day to get the energy they need to help you breathe, sleep, heal and keep your organs functioning properly.

There’s a difference between a poor metabolism and a slow metabolism. A poor metabolism can cause many different symptoms to appear. Since it affects your entire body, symptoms can range from digestive conditions to mental disorders. A slow metabolism usually results in weight gain because it is have to do with how fast the calories you consume are burned. A fast metabolism is desirable because it causes the body to burn the fat in your cells.

The best way to increase metabolism is to increase the amount energy your body needs. Your cells get their energy from foods, regardless of whether they are carbohydrates, proteins or fat. Normally, cells use carbs and proteins but if they need more energy than usual, they’ll start burning the fat in your cells. You want cells to extract energy from existing fat because it will lead to a healthier, trimmer body.

Ways to increase metabolism

You’ve probably read that muscle burns fat and this is absolutely true. You don’t have to have the physique of a bodybuilder to be healthier. Try incorporating cardio and strength training to your lifestyle to build muscle. You also need to eat plenty of protein and calcium-rich foods like eggs, beans, chicken, beef, lamb and dairy. Protein and calcium play crucial roles in muscle building, muscle repair, strong bones and healthy joints.

Another great strategy to increase metabolism is combining interval training with a diet of fiber-rich foods. Interval training is preferred because of the “afterburn”, which means that you keep burning calories hours after a workout. Burning energy can make you hungry and when you feel pangs, dish up on foods with fiber like brown rice, whole wheat bread, whole pasta, fruits, vegetables and nuts. Fiber is digested slowly so you can be full for longer. If you burn more calories and don’t overeat, you’ll shed pounds in no time.

Increasing metabolism with fish is also a great idea. The fatty acids in fish increase the population of metabolism-boosting enzymes and reduce the storage of fat.

Despite all the hoopla about green tea, coffee and peppers, these foods don’t do much to increase metabolism. Their effect is minimal and you’re better off benefiting from the nutrients and antioxidants they contain.

Good food for a high fiber breakfast

Any decent dietician or nutritionist recommends starting every day with a high fiber breakfast. Why is this good health advice? Without enough fiber in your diet, it is likely that you will suffer from digestive problems in the long run. Fibrous foods can be consumed at any time of the day but there are also a few reasons why it is better to eat in the morning. By kicking off each day with a serving of fiber-rich food, you can enjoy healthy food digestion and smooth bowel movements.

There are two types of fiber: soluble and insoluble. Soluble fiber is easily digestible and is the agent behind softer stools. Studies suggest that it helps to reduce cholesterol as well. Consuming soluble fiber eliminates stomach problems like constipation. Another one of its important functions is to release energy from the body at a slower rate than usual, which means you will feel full for a longer period. This is beneficial if you want to drop a few pounds because it curbs overeating. Insoluble fiber on the other hand, does not get digested by the body. When it is consumed, it lodges in the intestine for the purpose of breeding healthy bacteria. The bacteria then help to digest food and pass waste through and out of the body. It’s necessary to eat insoluble fiber daily because it remains in the body for a short time.

As mentioned earlier, lack of fiber in your diet causes stomach conditions like constipation, irregular bowel movements and an upset stomach. If you’re suffering from these conditions, it’s wise to increase your intake. However, you should know that increasing your fiber also means increasing the amount of water you drink. It is also advised to receive it from a healthy source like a high fiber breakfast than supplements to avoid ingesting too much.

Putting together a high fiber breakfast is not difficult and you might already be consuming the necessary foods without knowing it. Some cereals like Special K contain moderate amounts of fiber that help your digestive system.

Good alternatives to cereal are:

whole grain
low GI bread
oats,
rye
fibrous porridge

If you are a light eater, you might choose a high fiber breakfast with fruits and vegetables.
The following fruits and vegetables are some of the best sources of both soluble and insoluble fiber and having 2-3 servings a day can give you the intake you need:

Bananas
apples
potatoes
carrots

If you don’t have time for breakfast, try to pack a healthy lunch with nuts, seeds, soup and salads garnished with lentils or chickpeas. Make brown rice and whole grain pastas your staples if you need a big meal. If you’re a veggie lover, try to eat them raw or steamed.

The main benefit of eating a high fiber breakfast instead of later on in the day is that it suppresses your hunger because of the slow energy release. While managing your calorie intake, it also helps your digestive system along by releasing waste quickly and safely.