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Irritable bowel syndrome (IBS) is a blend of stomach discomfort or pain and issues with bowel routines: either constipation or diarrhea; or having a different kind of stool (slender, hard, or delicate and fluid). A healthy routine diet by and large comprises of eating a wide number of nutritious, low-fat nourishments with some restraint.
Be that as it may, you may see an increase in your symptoms after you eat certain kinds of food when you have an irritable bowel syndrome (IBS). Since side effects can fluctuate between patients, there is not just one list of off-limit foods, but with that said, there are a plenty of foods that are good for your health and do not irritate your bowel habits. By staying away from the most basic irritants of IBS, you may see more consistency and also less cramps and bloating. Some of the foods that you can consume during IBS are as follows:
- Fiber adds bulk to your digestive system. It is broadly accessible in grains, vegetables and natural products. Eating a lot of insoluble fiber as grains can increase your trips to the bathroom. Concentrate on soluble fiber. This includes vegetables and natural products.
- While the insoluble fiber content in whole grains might be an irritant in IBS indications, certain grains cause different issues. Items containing rye, wheat, and grain contain gluten. This is a sort of protein that can harm your digestion tracts and increase symptoms of IBS. While a hypersensitivity to gluten is known as celiac infection, in any case half the patients in IBS are gluten-intolerant. Fortunately, more gluten-free items are available in the market these days. In case you cannot manage without pizza, pasta, cakes, you can simply substitute them with gluten-free products of the same kind.
- Consume plenty fruits and vegetables.
- Take carbohydrates in required quantity like bread, rice, oats, pasta, potatoes, chapattis and plantain.
- If you happen to be lactose intolerant, include substitutes like soya, rice or oat, milk and yogurts that are rich in calcium.
- Some meat, fish, eggs and alternatives like beans.
- Take a limited amount of foods high in fats and sugars. Decrease intake of saturated fat that is found in butter, ghee, cheddar, meat, cakes and baked goods. Substitute these with unsaturated fats found in vegetable oils, for example, sunflower, rapeseed and olive oil, avocados, nuts and seeds.
- Drink a lot of liquid, no less than two liters every day, for example, water or natural teas.
Whenever you go out to eat, make sure you ask for gluten-free food. Sometimes, certain kinds of food might appeal to you but try not to get tempted too often by the menu and harm your health because of it. Stick to a healthy diet.
Fruits are a superfood category of their own. They are the powerhouse of minerals, vitamins and antioxidants and an excellent contribution to your diet. Here are ten fruits you should be eating daily:
- Apples: There is a reason why an apple a day keeps the doctor away. Apples are filled with antioxidants, soluble and insoluble fibre and quercetin. Antioxidants boost your immunity and the fibre provides you with energy and maintains a healthy bowel, while quercetin has anti-allergy and antihistamine (compounds which curb the effects of histamine, primarily used to treat allergies) properties.
- Grapes: Grapes contain an antioxidant named resveratrol, which prevents heart diseases and premature aging of your cells. In addition, they are also great sources of folate and vitamin B6, C and A which contribute to a healthier immune system.
- Bananas: Bananas have low sodium and high potassium levels. Thus, they are extremely beneficial in maintaining blood pressure and preventing strokes. Bananas also contain protease inhibitors, which prevent stomach ulcers (protease is a digestive enzyme that produces acid).
- Strawberries: Strawberries might be small, but they do pack a lot of nutrients! A handful of strawberries daily can prevent diabetes type 2, inflammations and heart disease. They are also rich in antioxidants and vitamin C.
- Papaya: Papayas contain a substance called ‘papain’ which is an incredible digestive stimulant. They also contain large amounts of folate, which helps in proper DNA repair and synthesis.
- Oranges: Oranges provide you with vitamin C and potassium, which are essential for enhanced muscle and digestive functions. The membrane between orange segments contains hesperidin, which has been proven to reduce cholesterol.
- Kiwi: Kiwi contains more vitamin C than oranges which grants them the ability to prevent DNA damage and also help reduce risks of developing cataracts.
- Blueberries: Blueberries are a great source of antioxidants which aid in fighting cancer and macular degeneration (an eye disease which results in vision loss). They also contain compounds that protect you from urinary tract infections.
- Lemon: Lemons contain citric acid, which effectively lowers cholesterol and cuts down on body fat. Citric acid is also an excellent digestive stimulant. Also, the refreshing scent of lemons reduces anxiety, nervousness and fatigue.
- Grapefruit: Grapefruit is an excellent appetite suppressant, which cuts down on your cravings. It also contains a soluble fibre named ‘pectin’, which lessens the development of atherosclerosis (build-up of cholesterol and fats on the walls of the artery). However, refrain from consuming grapefruit if you are on prescription medications.
Everyone loves a thick luscious mane of hair, which they see in television commercials. To be able to flick around shiny healthy locks, you may have tried the best shampoo brands, made frequent visits to the parlour and consulted the doctors several times. However, did you know that the best nutrition for your hair comes from the food you eat daily?
Thinning hair, reduction in the hairline, excessive hair fall resulting in an undesirable physical change, can be a major cause of frustration and low self-esteem. Healthy and hygienic lifestyle, sufficient sleep, adequate water intake and exercises along with a balanced diet help in promoting the growth of hair.
Important nutrients necessary to boost hair growth and volume:
- Most of the hair is made of protein and therefore, it is of utmost importance to include proteins in the diet. Protein cells are building blocks for hair and strengthen your locks.
- Vitamin D leads to a healthy scalp and activates the growth of hair follicles.
- Biotin (Vitamin B7) leads to the synthesis of an important hormone known as Keratin which forms the fibrous part of hair.
- Inadequate Folic acid in the diet can cause a reduction in cell division and lead to premature greying of hair.
- Vitamin A and C help to keep the scalp free of dandruff. They lead to the production of sebum that nourishes the hair strands and prevents split ends. Split ends can lead to the breakage of hair, eventually turning your precious mane into a rough, dull and unmanageable one.
- Omega-3 fatty acids improve blood circulation to the hair roots, promoting shine and health of hair.
- Iron and Zinc prevent breakage and damage of hair. They contribute to strengthening of hair roots.
- Carrots, whole grains, legumes and lentils, leafy green vegetables and fruits: Carrots are rich sources of Vitamin A. Carrots have several advantageous effects on the human body, mostly showing remarkable improvement in eyesight and hair growth. Carrots can be eaten in a salad, boiled or lightly tossed in the pan in just a few drops of oil and beneficial spices for added flavour. Carrots can also be made into carrot juice and consumed on a regular basis. Vegetables, fruits and legumes are rich sources of iron, zinc; vitamins that are essential for hair maintenance.
- Lean meat and eggs: Eggs and lean meat are rich sources of protein. Egg whites do a commendable job when it comes to promoting hair growth. Egg yolk and the egg whites are known to remarkably condition the hair and benefit damaged hair when mixed with a natural hair pack before shampooing it off. Egg protein is beneficial, whether consumed or applied externally. It must be made a vital inclusion in your diet.
- Oatmeal: Known to have multiple benefits, it must make a way into your diet chart if you are looking forward to healthy skin, hair and the perfect body weight. Oatmeal applied externally can condition and clean the hair, reducing itchiness of the scalp. Oatmeal consumed in breakfast daily can help to control hormonal imbalance that leads to excessive hair loss. It can also play an important role in controlling genetic alopecia.
- Walnuts and almonds: The “W” of Walnut can also stand for Wonder nut. This nut contains all the necessary vitamins that activate the hair follicles and increase the volume of hair. It contains, iron, zinc, Vitamins B9, B6 and B1, healthy fats and adequate protein. Almonds are as beneficial as Walnuts, containing all the basic important nutrients needed for your hair. A handful of walnuts and almonds daily will zealously guard your hair for a long, long time.
- Green tea and dark chocolates: Rich in antioxidants, green tea is beneficial both when consumed internally and applied externally. The hair can be washed with green tea to remove and prevent dandruff. Dark chocolates are also rich sources of anti-oxidants. Now that’s a delectable way towards healthy and happy hair.
- Fish: Salmon, Mackerel, Oysters are excellent sources of Omega-3 Fatty Acids.
Iodine deficiency is a very common problem worldwide and is a major cause of thyroid disorders. The entire mechanism of how deficiency of iodine causes hypothyroidism is a complex explanation. So we will stick to layman terms and keep it simple. Deficiency of iodine causes a range of diseases which, altogether are termed as iodine deficiency diseases.
When an individual does not receive enough iodine, the thyroid gland increases in size because the thyroid is unable to make enough hormones that are necessary for the body. This causes the development of a condition called goitre. Iodine deficiency in pregnant and lactating women is a serious concern because it is the most popular cause of preventable mental retardation.
There can be situations where a person might not be getting adequate iodine, but may not show any symptoms of iodine deficiency. The easiest way to know if a person has iodine deficiency is to get a urine test done or a blood test done to check the level of iodine in the body. Thyroid is a very important gland and is responsible for the following:
- Controlling the metabolic rate
- Boosting synthesis of proteins
- Regulating blood flow and heart rate
- Promoting brain development and linear growth in children
- Helping in normal reproductive functioning in adults
- You feel lethargic and tired most of the times and suffer from weakness constantly (due to reduced metabolic rates).
- You may start feeling cold, even when it is visibly warm for the others around you.
- You may have difficulty in concentrating and might have a poor memory (due to slowed down mental processes)
- You may experience unusual weight gain.
- You may become more prone to depressive periods.
- You may notice your skin becoming thick and puffy or your face becoming puffier than usual.
- You may suffer from hair loss.
- You may start having frequent problems of constipation.
- Your skin might feel really dry.
- You might feel your heart beating slower.
- Visible signs would include enlargement of the chin and neck area (caused due to enlargement of your thyroid gland).
With proper treatment and change in diet, iodine deficiency disorders can be prevented with ease. For a better diagnosis, you must consult an experienced medical practitioner and follow his suggestions for improving the iodine levels in your body.
It is often difficult for most of us to make your kids eat healthy food and keeping them away from junk and unhealthy food is a much bigger task. It is always easy for them to finish off a packet of chips than a cup of vegetables or fruits. Read on to know some of the healthiest foods that your kid should be biting into.
- Dairy products: These are a great source of proteins, calcium, potassium, magnesium, and other minerals. In addition, yogurt provides good bacteria. Milk and yogurt can also be included into smoothies which will also give them a blend of some fruits. Butter can be used in toasts and sandwiches as these foods are loved by children. You can replace plain milk with milkshakes, they are tastier and the children love them.
- Soups: These are another great source of nutrition, be it chicken or vegetables. They can be a good evening snack and not just prevent the evening hunger pangs but also come packed with a good amount of nutrition and hydration.
- Fruits: Each fruit contains different ingredients. Pick fresh seasonal fruits and incorporate them into your child’s diet as they hold a good amount of nutrients. Fruits provide a good supply of vitamins, minerals, antioxidants, and good sugars.
- Whole grains: Try a brown bread instead of white, replace refined flour pizza base with atta pizza base and white pasta with wheat pasta. These whole grains provide a lot more fiber and nutrition compared to the refined flours. The idea again is to let the kids eat any of them but on a rotational basis, so that benefits from all foods are derived.
- Vegetables: Get creative when getting the kids to eat vegetables and green leafy vegetables. From soups to salads to curries, try to rotate vegetables, and like fruits, use seasonal ones. They also have chlorophyll which helps improve their energy levels and reduce fatigue.
- Fish: One of the best sources of protein and omega-3 fatty acids, it helps in brain development and building immunity in children, making them less prone to illnesses.
- Nuts: While walnut is a well-known brain food, almonds are amazing for the skin and hair growth. Pecans are a good source of nutrients too. The rich oils in the nuts help fight diseases and are a great source of energy. Substituting the sugar candy with any of the nuts is a great way to indulge them in healthy snacking.
- Eggs: Whatever form, boiled, fried, scrambled, let the child indulge in their choice of eggs. A good source of protein which is very essential for hair, skin, and nails, try to squeeze in 4 eggs a week in your child’s diet.
Ensure these things find a way into the kid’s plate. In addition, some junk or fried stuff is always allowed!
In case you have a concern or query you can always consult an expert & get answers to your questions!
MY weight in not much according to height but I am suffering from fat around my back, tummy, hip area what should I do to burn the excess fat?
My na bauth dubla patla hu sub kuch kar ke dekh liya but helth nahi ban reha hai so please aap kuch bataye ki mera health ban jaye aur my mota ho jao wo v jaldi kyon ki agle year mera shadi hai.
I have done masturbation in a week 2 times my body muscles has not build up in my face beard has not grown well please suggest me.
According to Ayurveda, health is our natural, balanced state. Ayurveda defines the many substances and influences, both internal and external, that are beneficial and detrimental to our bodies.
Of the three doshas in Ayurveda, pitta is the hottest, oiliest, and sharpest. If you're feeling overheated in any way, there could be an excess of the pitta dosha occuring within your body.
Reducing Body Heat with Ayurveda:
2. Drink plenty of cold water to reduce body heat with ayurveda effectively.
6. Massage your body with coconut oil is one of the best oils to maintain body temperature.
7. Yogurt is a natural cooling agent.
There is no single way to reduce body heat with Ayurveda. These tips may prove usefull to BEAT UP THE HEAT THIS SUMMER.
Do you have a closet full of pretty sleeveless dresses and strappy tops that you never wear because you have dark underarms? Dark underarms are a common problem. They can be caused by harsh ingredients in everyday items like perfumes and deodorants.
- But don’t worry! We’ve got one wonderful idea that can even out your skin tone.
- Exfoliate Underarms With Baking Soda and Lemon paste.
- Baking Soda: Baking soda is the available item that can slough dead skin cells off your underarms.
- Lemon juice contains alpha-hydroxy acids, chemical exfoliants that can melt away dead skin cells for you.5 Lemon is also a rich source of vitamin C which has been found to inhibit the formation of melanin, a pigment which makes skin darker.
- How To Use: Concoct a potent exfoliating scrub with lemon juice and baking soda.7 Make a thin paste by adding baking soda to a tablespoon of lemon juice and add a few drops of olive oil. Apply this mixture to your darkened skin, wait for around 10 minutes, and rinse off.