Gastric Obstruction – Causes, Symptoms & Treatments

Your bowels are tasked with removing waste and toxins from your body, as well as absorbing salts, liquids, nutrients, indigestible vitamins. They do it to extract all possible nutrients that weren’t digested in the stomach and maintain the balance of electrolytes in your system.

When your bowels are not functioning well, they collect the waste and toxins they’re supposed to get rid of, resulting in various diseases and health issues. If left undiagnosed and untreated, obstructed bowels lead to kidney and liver-related health problems. In this article, you’ll learn all you need to know about bowel obstruction, symptoms that should serve as warning signals, and the natural home remedies needed to fix and prevent it.

What causes gastric obstructions? 

The reasons for obstructed bowels are plentiful, such as hernias, cysts, tumors, etc. Another reason is overeating foods that are harmful to our bodies, such as food rich in preservatives and other chemicals. These chemicals lead to a buildup of mucus in the guts, which releases toxins that can damage the body. Another cause is a buildup of fecal matter or foreign bodies in the lower intestine. 

 

Bezoars can also cause gastric obstructions. Bezoars are a fibrous lump that forms in the stomach, and the most common type is formed of undigested pieces of food. They are mainly composed out of plant cellulose, most common in unripe fruit and persimmons. 

 

Men are in a higher risk group for contracting phytobezoars in their stomachs, with symptoms that include upper gastric pains, feeling full soon after beginning to eat, nausea, vomiting, lack of appetite and loss of weight. Symptoms only appear in 10-25% of the cases, making phytobezoars hard to diagnose, and can lead to gastric obstructions. 

 

What happens when your gastrointestinal system is obstructed? 

 

When the small intestine is blocked, it will begin contracting in order to move its content beyond the obstruction, which can lead to frequent diarrhea. In later stages, it will become less effective, causing a buildup of water and electrolytes that can lead to dehydration. The obstruction will also create pressure on the intestinal walls, and if left untreated – will only get worse. This can lead to venous drainage obstruction, a rising of the diaphragm, and a suppression of the lungs’ function. 

 

The obstruction itself will aid in the bacterial buildup, in particular, E-Coli, Klebsiella, and Enterococcus Faecalis. The bacteria colonies will grow very quickly, increasing the chances of gangrene and intestinal punctures. 

 

Patients lose their ability to pass feces and gasses along the intestine, causing swelling and increasing stomach pains. The large intestine will expand due to the buildup of bacterium, liquids, feces and gasses.

Which symptoms can indicate an obstruction? 

Symptoms can be evidence of obstruction caused be stomach cramping or phytobezoars. Once you notice these symptoms, it is recommended that you pay a visit to your family doctor, to evaluate the nature of the obstruction. Not all symptoms may appear, but they will appear in these general groups: 

 

Constipation, diarrhea, flatulence, lethargy and swelling. 

 

Headaches, memory loss, blurred vision. 

 

Burning sensation in the upper digestive system. 

 

Weight gain, lack of energy and indigestion. 

 

Ulcers in the stomach and Duodenum, ulcerative colitis and stomach inflammation. 

 

Urinary tract infections and inflammation of the kidneys. 

 

Constant colds, allergies, joint pains and chronic diseases.

Treatments: 

The most basic treatment is hooking the patient up to an IV, which can only be performed by a doctor. In some cases, the obstructions can be relieved by using a nasogastric tube, and in severe cases, an operation will be required. An enema may help in some cases, but if performed incorrectly – can lead to internal bleeding. 

 

The simplest, natural treatment for intestinal obstruction is eating 1-3 tablespoons of flax seeds, combined with 100-15ml of Kefir (a type of fermented milk drink) for three days. Flax seeds help the body dispose of fecal matter, mucus and parasites. Additionally, flax seeds can help prevent several forms of cancer, heart diseases, diabetes, and even help lower cholesterol levels. Kefir contains many probiotic bacteria, enzymes, vitamin B12 and proteins, all of which are good for your body. Kefir also helps in restoring the gastric biome and is lactose-free. 

 

To clear your intestines from obstructions, add kefir and flax seeds to your breakfast in this manner: 

 

1st week: 100ml of kefir and one tablespoon of flax seeds 

 

2nd week: 100ml of kefir and two tablespoons of flax seeds 

 

3rd week: 150ml of kefir and three tablespoons of flax seeds 

 

Additionally, drink at least two liters of water every day.

Prevention: 

The best way to unblock a phytobezoar obstruction is by eating food that is high in protein and low in fiber. Once the blockage is gone, follow these dietary tips to heal and prevent reoccurrences. 

 

 Beverages: It is advised that you keep your body well hydrated. Drink fruit-shakes, water, and sports drinks that are rich in electrolytes. Avoid high-fat dairy. 

 

Dairy: Stick to low-fat or fat-free products. 

 

Grains and bread: Fiber from whole grain tends to slow down the digestive process. Focus on plain white bread, pasta, and regular grain.

 

Fruits and vegetables: Boiled or canned fruits and vegetables are the way to go. Avoid eating the skin. Watermelon, melons, and bananas can be consumed fresh. Avoid high-fiber fruits and vegetables. 

 

Meat and meat substitutes: Protein is essential to the healing process. Stick to skinless chicken or turkey meat. Other kinds of lean meat, such as fish, eggs and tofu are also good. 

 

Other: Avoid fried foods and use as little butter as possible. Boiled or steamed foods are the most recommended. Minimize the use of seasoning and fatty sauces and dressings.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
https://cancersupportindia.blogspot.com  for infor on cancer and health related topics
https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs. I'm going to add posts there, do give me your valuable feed back on my blogs. Thanks a lot, take care, be healthy and be happy.

The 13 Essential Vitamins

 

The 13 essential vitamins are nutrients that your body needs but can't produce - or produces very little of. These 13 essential vitamins need to come other sources like food or supplements.

Vitamins are essential nutrients that help your body function at its best. They play an important role in regulating bodily functions such as your metabolism, digestion and immune system. A vitamin deficiency could result in health problems, so it’s important that you get your daily dose of these indispensable chemical compounds.

There are 13 essential vitamins and each one plays a unique and vital role in keeping your body healthy. Vitamins can be broken down into two categories.

Fat-soluble vitamins are the likes of vitamins A, D, E and K are stored in the body’s fatty tissues – there can be harmful effects of too little fat that will impair absorption of these vitamins.

Water-soluble vitamins are the B vitamins that include thiamine, niacin, riboflavin and folic acid. These must be replenished regularly because they are excreted in urine.

Vitamins aid in the growth, development and function of all the cells. Your body can’t produce most, or enough, vitamins on its own so we need to get them from outside sources. Although vitamins are available in supplement form and many people do take a daily multivitamin, the vitamins found in supplements are not as easily processed by the body. The best way to meet your daily vitamin intake needs is by eating a nutrient-dense diet.

If you can name all 13 essential vitamins—good for you! But if you’re stumped on the vitamins past A, and C— keep reading.

A list of the 13 Essential Vitamins and their functions

• A: Promotes cell development, and healthy skin, hair, nails, gums, glands….

• C: Strengthens blood vessel walls; promotes wound healing and iron absorption; supports the immune system.

• D: Aids calcium absorption, and builds and maintains strong bones and teeth.

• E: Protects fatty acids; maintains muscles and red blood cells; and serves as an important antioxidant.

• K: Used by the body for proper blood clotting.

• B1 – thiamine: Maintains a healthy metabolism. It also helps maintain normal digestion, appetite and proper nerve function.

• B2 – riboflavin: Essential for energy metabolism. It also aids adrenal function, supports normal vision and helps maintain healthy skin.

• B3 – niacin: Is used to metabolize energy and promote normal growth. In large doses, Vitamin B3 can also lower cholesterol.

• B5 – pantothenic acid: Aids energy metabolism and normalizes blood sugar levels.

• B6 – pyroxidine: Promotes protein metabolism, metabolism of carbohydrates and the release of energy. It also plays a role in proper nerve function and the synthesis of red blood cells.

• B7 – biotin: Maintains a healthy metabolism.

• B9 – folate: To make DNA, RNA, red blood cells, and synthesize certain amino acids. Vitamin B9 is also important for pregnant women, as it helps prevent birth defects.

• B12 – cobalamin: Used to make red blood cells, DNA, RNA, and myelin for nerve fibers.

Vitamins Recommended Daily Intake For a Healthy Diet

Below is a table of the quantity of vitamins you need to take for optimal health. Ideally, the vitamins and essential minerals you ingest come from quality food sources, but supplements can help where you have deficiencies in your diet.

Vitamin	Daily Intake
A	Adult men should aim for 900 micrograms (mcg) per day. Adult women should aim for 700 mcg per day.
C	Adult women typically need 75 milligrams (mg); adult men need 90 mg.
D	Recommendations vary, but generally speaking, most adults should aim for 600 international units (IU) a day to increase their vitamin D levels.
E	Adults typically need 15 mg per day.
K	Adult women typically need 90 mcg per day; adult men need 120 mcg per day.
B1	Adult women typically need 1.1 mg per day, while adult men typically need 1.2 mg.
B2	Adult women typically need 1.1 mg, adult men typically need 1.3 mg.
B3	Adult women typically need 14 mg; adult men need 16 mg.
B5	Adults typically need 5 mg per day.
B6	Adults typically need 1.3 mg.
B7	Adults typically need 30 mcg.
B9	Adults typically need 400 mcg per day.
B12	Adults typically need 2.4 mcg per day.

What foods contain the 13 essential vitamins?

Below are some examples of foods that contain each of the 13 essential vitamins. This is not meant to be a comprehensive list but the most common ingredients are included below.

• A: Beef, shrimp, fish, sweet potato, squash, spinach.

• C: Bell peppers, Brussel sprouts, potatoes, citrus fruits such as oranges.

• D: Fatty fish like salmon, mackerel, branzino, and tuna, cheese, egg yolk, mushrooms.

• E: Leafy green vegetables, whole grains, nuts, vegetable oils.

• K: Cabbage, liver, collards, sprouts, kale, eggs, milk.

• B1 – thiamine: Pork, fish, legumes, soymilk, watermelons, ham.

• B2 – riboflavin: Milk, eggs, yoghurt, cheese, meats, green leafy veggies, fortified cereals, whole grains like brown rice.

• B3 – niacin: Meat, steak, poultry, fish, mushrooms, potatoes, peanut butter.

• B5 – pantothenic acid: Egg yolk, avocado, broccoli, tomatoes.

• B6 – pyroxidine: Tofu, soy products, poultry, fish, meat.

• B7 – biotin: Organ meats (e.g. liver), whole grains, fish, egg yolk.

• B9 – folate: Asparagus, okra, spinach, turnip, broccoli, orange juice, tomato juice, legumes like chickpeas.

• B12 – cobalamin: Fortified cereals, meat, fortified soymilk, cheese, poultry, fish, milk.

For a balanced diet include some of the foods from the above list in your nutrition plan. This will ensure you consume the 13 essential vitamins.

            

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
https://cancersupportindia.blogspot.com  for infor on cancer and health related topics
https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs. I'm going to add posts there, do give me your valuable feed back on my blogs. Thanks a lot, take care, be healthy and be happy.

The best foods for vitamins and minerals

Vitamins and minerals are as essential for living as air and water. Not only do they keep your body healthy and functional, they protect you from a variety of diseases.

Vitamins and minerals get thrown together, but they are quite different. Vitamins are organic substances produced by plants or animals. They often are called "essential" because they are not synthesized in the body (except for vitamin D) and therefore must come from food.

Minerals are inorganic elements that originate from rocks, soil, or water. However, you can absorb them indirectly from the environment or an animal that has eaten a particular plant.

Two types of each

Vitamins are divided into two categories: water soluble—which means the body expels what it does not absorb—and fat soluble where leftover amounts are stored in the liver and fat tissues as reserves. The water-soluble vitamins are the eight B vitamins (B-1, B-2, B-3, B-5, B-6, B-7, B-9, and B-12) and vitamin C. The fat-soluble vitamins are A, D, E, and K.

There are many minerals, but certain ones are necessary for optimal health. Minerals are split into two groups: major and trace. Major ones are not necessarily more important than trace, but it means there are greater amounts in your body.

The top food sources

Federal guidelines suggest minimum daily amounts for vitamins and key minerals. However, unless you need to increase your intake for specific ones because of a deficiency or other medical reason, following so many numbers can be confusing.

The best approach to ensure you get a variety of vitamins and minerals, and in the proper amounts, is to adopt a broad healthy diet. This involves an emphasis on fruits and vegetables, whole grains, beans and legumes, low-fat protein, and dairy products. The good news is that many common foods contain multiple mineral and vitamin sources, so it is easy to meet your daily needs from everyday meals.

Here are some of the best foods for vitamins and minerals from the Harvard Medical School Special Heath Report, Making Sense of Vitamins and Minerals: Choosing the foods and nutrients you need to stay healthy:

Vitamin sources

Water soluble

B-1: ham, soymilk, watermelon, acorn squash

B-2: milk, yogurt, cheese, whole and enriched grains and cereals

B-3: meat, poultry, fish, fortified and whole grains, mushrooms, potatoes

B-5: chicken, whole grains, broccoli, avocados, mushrooms

B-6: meat, fish, poultry, legumes, tofu and other soy products, bananas

B-7: Whole grains, eggs, soybeans, fish

B-9: Fortified grains and cereals, asparagus, spinach, broccoli, legumes (black-eyed peas and chickpeas), orange juice

B-12: Meat, poultry, fish, milk, cheese, fortified soymilk and cereals

Vitamin C: Citrus fruit, potatoes, broccoli, bell peppers, spinach, strawberries, tomatoes, Brussels sprouts

Fat soluble

Vitamin A: beef, liver, eggs, shrimp, fish, fortified milk, sweet potatoes, carrots, pumpkins, spinach, mangoes

Vitamin D: Fortified milk and cereals, fatty fish

Vitamin E: vegetables oils, leafy green vegetables, whole grains, nuts

Vitamin K: Cabbage, eggs, milk, spinach, broccoli, kale

Minerals

Major

Calcium: yogurt, cheese, milk, salmon, leafy green vegetables

Chloride: salt

Magnesium: Spinach, broccoli, legumes, seeds, whole-wheat bread

Potassium: meat, milk, fruits, vegetables, grains, legumes

Sodium: salt, soy sauce, vegetables

Trace

Chromium: meat, poultry, fish, nuts, cheese

Copper: shellfish, nuts, seeds, whole-grain products, beans, prunes

Fluoride:  fish, teas

Iodine: Iodized salt, seafood

Iron: red meat, poultry, eggs, fruits, green vegetables, fortified bread

Manganese: nuts, legumes, whole grains, tea

Selenium: Organ meat, seafood, walnuts

Zinc: meat, shellfish, legumes, whole grains

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
https://cancersupportindia.blogspot.com  for infor on cancer and health related topics
https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs. I'm going to add posts there, do give me your valuable feed back on my blogs. Thanks a lot, take care, be healthy and be happy.

 

14 Seemingly Healthy Foods That Can Harm the Kidneys

 Kidneys are one of the vital organs in the human body. Unfortunately, they are also among the most susceptible to damage and often take the first hit from chronic diseases like hypertension or serious infections, both bacterial and viral. Those who have sustained kidney damage or suffer from chronic kidney disease should watch their diet to keep their kidneys and prevent other adverse health effects. Certain foods, even those considered healthy for most people, should be avoided by those who have kidney problems. In this article, we’ll explain which foods you ought to exclude from your diet to protect your kidneys, and why it’s important to do so. 

 General Considerations and Tips 

 The kidneys play several important roles in human health, such as filtering blood, regulating mineral levels, maintaining hormone levels, and removing waste products. When they are damaged, all or some of these functions are affected, and it might be more difficult for liquids, excess minerals, and waste products to be eliminated from the body. This is when diet regulation comes in, as it is capable of excluding certain minerals and other nutrients typically processed by the kidneys and prevent further damage. 

 

In addition, choosing foods good for kidney health will help improve kidney function. The extent to which you should limit certain foods will depend on the severity of the kidney damage, with serious cases requiring dialysis, a strict dietary regimen, and other medical interventions you ought to discuss with a doctor. Earlier stages of the disease, on the other hand, may require fewer dietary restrictions. foods bad for the kidneys diet tips

Some of the key dietary tips to keep in mind are: 

 

1. Limiting daily sodium intake to 2g or less. 

This means avoiding added salt, soy sauce, packaged foods, and fast foods, among other things. Signs that your kidneys cannot filter out excess salt from your diet include high blood pressure, swollen ankles, and shortness of breath. In severe cases, fluids can build up in the heart and lungs. 

 

2. Reducing Your Phosphorous Intake to about 1,000 mg a day.  

Phosphorous is essential for healthy bones and teeth, and it helps cells to repair themselves, but excess levels of the minerals that don't get filtered out by the kidneys may have the opposite effect and lead to an increased risk of heart disease. This is why dark-colored sodas are not recommended for people with damaged kidneys, as these often contain phosphorous. 

 

3. Watching Your Potassium Intake. 

Potassium is another mineral regulated by the kidneys. While it is important to keep your muscles healthy, excessive levels of potassium (over 2,000 mg a day) in the blood can lead to serious heart issues, so it is recommended to watch your potassium level if you suffer from significant kidney damage.

Below, we list 14 generally healthy foods that contain a lot of sodium, potassium, phosphorous, or other ingredients that can be harmful to those suffering from kidney issues. 

 

1. Bananas

 

Bananas are well known for their high potassium levels, with just one medium fruit containing 422 mg of potassium on average. If you want to keep your potassium intake below 2,000 mg a day, it may be difficult when eating this tropical fruit. Other tropical fruits that also contain a lot of potassium are pomegranates and coconut water, to name a few. 

 

2. Spinach

It's not just spinach that can harm your kidneys, other leafy greens like Swiss chard and beet greens have a similar nutrient profile. Like bananas, these greens are high in potassium, with 1 cup of the fresh greens containing up to 290 mg. In addition, these greens contain a lot of oxalates, which can accumulate in the kidneys and cause kidney stones, reducing the kidney function even further. 

 

Cooking spinach will not reduce its potassium content, and it can be quite easy to consume a lot of it in cooked dishes that contain some spinach (e.g. 1 cup of spinach reduces to just 2 tablespoons of cooked spinach). 

 

3. Certain Dried Fruits

Dried fruits are a common healthy snack, with dietitians often recommending them instead of sweet treats. However, many varieties of dried fruit can contain a lot of potassium in a relatively small volume, so it's easy to increase the recommended daily intake of potassium while snacking on dried fruit. For example, just 2 pitted dates containing 334 mg of potassium. Other dried fruit high in the mineral are prunes, raisins, and dried apricots. 

 

The dried fruit most beneficial for those suffering from kidney problems is dried cranberries, a 1/3 cup serving of which contains just 16 mg of potassium. 

 

 

4. Brown Rice

Brown rice is a whole grain that's quite high in both potassium and phosphorous, with just one 1/2-cup serving of cooked brown rice having 78 mg of potassium and 75 mg of phosphorus. Processing reduces the amount of these minerals in rice, so the same serving of white rice will contain just 35 mg of phosphorus and 29 mg of potassium.

Still, white rice also contains less of the other nutrients, so instead of replacing brown rice with white rice, it's better to opt for other grains, such as buckwheat, bulgur, or couscous, that both have a much lower phosphorus content and contain other beneficial ingredients. Keep in mind that the popular grain, quinoa, is even higher in phosphorus and potassium than brown rice, so it's not a good replacement. 

 

 

5. Oranges and Orange Juice

Like other tropical fruit, citrus fruit, especially oranges and grapefruit, contain a lot of potassium, as do their juices. One orange or grapefruit both contain around 333 mg of potassium. Just one 240 ml cup of orange juice contains even more - 473 mg of potassium, which is more than a quarter of your daily intake of the mineral. 

 

You can replace orange juice and the fruit itself, you can opt for grape, apple, or cranberry juice and the respective fruit, all of which are more beneficial for the kidneys. 

 

 

6. Canned Foods

The main problem with canned foods when it comes to kidney health is the high sodium content. Salt is necessary for preserving foods for a long time, so there is no way to avoid it, especially if you're dealing with canned soups or readymade meals. If you depend a lot on these foods, it's best to choose the low-sodium varieties when shopping for canned goods. 

 

You can also rinse canned vegetables, like peas, beans, and tuna with water before eating them, which can reduce the sodium content by 33–80%.

 

 

7. Seafood and Other Animal Sources of Protein

People with serious cases of kidney damage are often asked to reduce their intake of animal protein, such as red meat and poultry, but especially seafood, mainly because chronic kidney damage can reduce how well the body can eliminate protein side products. Needless to say, processed meats are off the table, too, as these typically contain way too much salt even for people without any kidney problems. Dairy products are likewise not recommended, as they contain phosphorous and potassium in high quantities, and certain cheese varieties can also be quite high in sodium.

Certain seafood varieties, such as mollusks, squid, and octopus can also contain up to 85% of the recommended daily intake of phosphorous in just one serving, so they can be quite difficult to incorporate into a low-phosphorus diet. Also be wary of canned fish, which can be high in salt content. 

 

8. Apricots

Apricots are another fruit people with a renal diet should best avoid, since both dried and fresh apricots are quite high in potassium: 1 cup of fresh apricots has 427 mg of potassium, on average. The same applies to apricot juice or nectar, so we recommend opting for some of the kidney-friendly juice substitutes we mentioned earlier. 

 

 

9. Olives and Pickles

Fermented foods like kimchi, olives, pickles, and sauerkraut can do amazing things for one's gut health, but fermentation, unfortunately, requires the use of plenty of salt, rendering these foods potentially harmful for people with kidney problems. To put things in perspective, depending on the brine, 1 pickle spear can sometimes contain as much as 300 mg of sodium, or even more. Be wary of low-sodium varieties of pickled foods, too, as even these are often unsafe for those on a renal diet. 

 

 

10. Whole Wheat Bread

Normally, whole grain bread is considered a healthier choice, but the same rule doesn't apply to those with damaged kidneys. Like brown rice, whole wheat bread is made of whole grains, which may contain a lot more beneficial nutrients and fiber than white bread, but along with it also comes double the amount of potassium and phosphorus, too. 

 

Thus, those who are watching their potassium and phosphorus intake should actually opt for white bread, which is somewhat counterintuitive. You can also try other bread varieties that don't contain wheat, such as cornbread but make sure to take sodium content into account, too, as most bread varieties do contain a lot of salt.

11. Tomatoes

Tomatoes are another one of those staple foods that are, unfortunately, unavailable to those on a renal diet since they contain a lot of potassium: 1 cup of tomato sauce contains over 900 mg of it. You can replace a tomato sauce with a roasted red pepper sauce to go with pasta or other dishes, which offers significantly less potassium per serving. 

 

 

 

12. Certain Breakfast Cereals

Choosing a breakfast cereal can be a daunting task for those with chronic kidney problems, as many cereal varieties available on the market contain dangerously high levels of potassium. In addition, a recent study conducted by the National Renal Foundation also showed that many companies misrepresent potassium levels in their products. 

 

For this reason, opting for breakfast cereals made of corn or rice flour is the safest choice for those suffering from kidney problems, as the whole wheat or whole oatmeal choices typically contain more significant potassium. 

 

 

13. Potatoes and Sweet Potatoes

Potatoes and sweet potatoes are among the most potassium-rich vegetables, with 1 medium baked potato offering 610 mg of potassium, a similar sweet potato containing only slightly less - 541 mg. Luckily, there is a trick that will help you reduce potassium levels in potatoes and yams by 50%. 

 

Soaking and boiling the vegetable will help reduce its potassium content: simply cut the vegetable into thin pieces and soak for several hours, and then boil them for at least 10 minutes. Do keep in mind that you will still need to control the portion of the potatoes and yams you consume, even if you soak them. 

 

 

 

14. Avocados

The last, but definitely not the least item on this list is the avocado - a constant feature in healthy recipes. Unfortunately, avocados are also among the most potassium-rich foods, period, containing more than double the amount of the mineral compared to bananas. 1 cup of avocado contains 727 mg of potassium, more than a third of the recommended daily intake for people with chronic kidney damage, so try to stay away from them.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
https://cancersupportindia.blogspot.com  for infor on cancer and health related topics
https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs. I'm going to add posts there, do give me your valuable feed back on my blogs. Thanks a lot, take care, be healthy and be happy.

This Fruit Can Be Great for Your Bone Health!

If you're looking to build strong bones, adding prunes to your diet can be extremely helpful. Recent research indicates that prunes, known for their digestive benefits, may also contribute to bone health. A study published in Osteoporosis International revealed that daily prune consumption can help slow down bone loss and reduce the risk of fractures. 

 

This finding challenges traditional notions about bone health and introduces prunes as a potential dietary addition for stronger bones.

“This is the first randomized controlled trial to look at three-dimensional bone outcomes with respect to bone structure, geometry, and estimated strength,” says Mary Jane De Souza, a distinguished professor of kinesiology and physiology at Penn State, in a media release. “In our study we saw that daily prune consumption impacted factors related to fracture risk. That’s clinically invaluable.”

Our bones are in a constant state of renewal, with old bone tissue being replaced by new. However, this process slows down as we age. The body becomes less efficient at rebuilding bone, potentially leading to bone health concerns. 

 

Postmenopausal women face a higher risk of bone loss compared to younger adults. Osteoporosis is more prevalent in this group. 

 

Osteoporosis is a disease of the bones that occurs when bone mineral density and bone mass decreases or when the structure and strength of the bones change. It affects one in three women and one in five men over the age of 50. Women in this age group are at a heightened risk of developing osteoporosis due to decreased estrogen production, which plays a key role in preserving bone mass. This increases the likelihood of fractures. 

 

Research has established a link between prunes and enhanced bone health. Osteoporosis currently has no cure, and many people do not use medications to manage the condition. Prunes provide an affordable and readily available option for maintaining optimal bone health. Rich in bioactive compounds like polyphenols, prunes have the potential to inhibit inflammatory pathways associated with bone loss. 

 

Measuring how prunes affect bone health 

To understand bone health, researchers have previously used DXA scans to measure bone density. While helpful, DXA scans have limitations in providing a complete picture of bone health. They cannot differentiate between various bone tissues or assess the overall strength and quality of the bone structure.

Bone mineral density tells us how much calcium and other minerals are stored in our bones. However, to fully understand bone health, we need to look beyond just density. Examining the bone's structure, shape, and internal makeup provides a clearer picture of overall bone health, explains De Souza. 

 

Researchers conducted a year-long study to investigate the link between prune consumption and bone health in postmenopausal women. Participants were divided into three groups: a no-prune control group, a group consuming 50 grams of prunes daily, and a group consuming 100 grams daily. Bone density, geometry, and strength were measured using a peripheral quantitative computed tomography scan every six months.

 RESULTS

Results showed that women who regularly ate prunes experienced improved bone density and strength, particularly in the shinbone. This was especially evident in those consuming at least four to six prunes daily. 

 

The study suggests consuming four to six prunes daily for optimal health benefits. While increasing the intake to ten to twelve prunes might offer additional benefits, researchers found that participants in this group were more likely to discontinue the study due to consumption fatigue. 

 

“It’s pretty exciting data for a 12-month study,” De Souza continues. “We were able to maintain and preserve bone at the weight-bearing, cortical bone of the tibia and the maintenance of cortical bone and bone strength is key to avoiding fracture.”

 

The new study suggests that prunes may benefit bone health, especially in older adults and postmenopausal women. While more research is needed to fully understand the extent of these benefits, including the potential to reduce osteoporosis risk, the findings offer promising insights into the fruit's nutritional value.

Are there any other health benefits to eating prunes? 

Prunes have long been considered a natural remedy for constipation. Research supports this claim, showing that increased prune consumption can improve bowel regularity. However, like any food, prunes might cause digestive discomfort for some individuals. On the other hand, prunes have also been linked to heart health benefits, including improved cholesterol levels and reduced inflammation.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
https://cancersupportindia.blogspot.com  for infor on cancer and health related topics
https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs. I'm going to add posts there, do give me your valuable feed back on my blogs. Thanks a lot, take care, be healthy and be happy.

Warning: These 4 Numbers Can Detect an Unhealthy Heart!

More people die of heart disease each year than any other cause. And while your risk of heart disease depends on some factors that are simply out of your control, such as your age and your family's health history, other risk factors, like smoking and your level of physical activity, are within your grasp and can make a big difference. In fact, according to cardiologist Suzanne Steinbaum, a spokeperson for the American Heart Association's Go Red for Women movement, about 80% of the time, heart disease is preventable. So, when it comes to your heart health what four numbers should you be aware of? To find out where you stand, at your next doctor's appointment be sure to get your blood pressure, blood sugar, blood cholesterol, and body mass index taken, along with some standard blood work. This will provide your doctor with the big-picture. 

Here's what you need to know about these four vital numbers: 

1. Blood Pressure

 What it is: Your blood pressure is defined by the force of blood pressing against your artery walls.

Ideal goal: Aim to have your blood pressure less than 120/80 mm Hg. If your blood pressure marks as 140/90 mm Hg and above, it is defined as high blood pressure, which increases your risk of strokes and heart attacks

2. Blood sugar

What it is: The amount of sugar (or glucose) in your blood, measured by hemoglobin Alc and/or fasting blood glucose tests. 

 

Ideal goal: Aim to have your HbAlc less than 5.7% and fasting glucose less than 126mg/dL. Diabetes is usually diagnosed when HbAlc is 6.5% or higher, while your fasting glucose is 126mg/dL or higher. If your sugar levels are too high they can damage blood vessels, making you susceptible to heart disease. 

 

3. Blood Cholesterol

What it is: A fat-like, waxy substance in the blood. 

 

Ideal goal: Your doctor will be on the look out for four factors: total cholesterol, which should be less than 200mg/dL; tri-glycerides, which should be less than 150mg/dL; 'good' HDL cholesterol, greater than 60mg/dL and 'bad' LDL cholesterol, less than 100mg/dL. Higher levels of cholesterol may block blood flow to the heart. 

 

4. Body Mass Index

What it is: A measure of body fat calculated using your height and weight. 

 

Ideal goal: 18.5 to 24.9 A BMI of 25 and above is considered to be overweight, while 30 and above is considered to be obese. In such instances, your risk for heart disease is increased.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
https://cancersupportindia.blogspot.com  for infor on cancer and health related topics
https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs. I'm going to add posts there, do give me your valuable feed back on my blogs. Thanks a lot, take care, be healthy and be happy.

A World-Famous Neuroscientist Says This 1 Mindset Is the Key to Happiness and Wealth

What one mindset can help ease your anxiety, improve your brain health, and lead to greater financial wealth? Curiosity. That’s according to Wendy Suzuki, professor of neural science and psychology and dean of the College of Arts and Science at New York University. She’s also a TED speaker and best-selling author, famous for exploring the brain benefits of exercise.

Surprisingly, one of the world’s top bankers—Annabel Spring, CEO of HSBC Global Private Banking—completely agrees. This summer the two had an in-depth conversation on a TED stage about anxiety, happiness, and financial well-being. The event was sponsored by HSBC. Of all the advice they offered from their two very different positions, both considered this most important: Stay curious. Curiosity is the key to combating anxiety, learning what you need to know, and having a good life, they agreed.

The topic of curiosity came up when Suzuki asked Spring what financial advice she would give to young people. Spring said they should just get started. The earlier you invest, she explained, the more you can benefit from compounding interest. And the more time you spend in the market, the better you’ll do overall.

“The most important thing is starting and staying curious,” she said. “Because your needs will change. And whether you learn digitally or you learn talking to people, it doesn’t matter. Stay curious, stay engaged, and start.”

Curiosity helps with brain health.

“That’s so funny, because that’s exactly the recommendation I give about brain health,” Suzuki answered. “Stay curious about your brain health. Stay curious about, ‘What is the effect of sleep on my brain? What is the effect of alcohol on my sleep and then on my brain? If I do the movement that Wendy says to do, do I feel a difference?’ ” She added, “That kind of self-experimentation is equally true for your brain and body health as it is for your financial health, it seems.”

They’re both absolutely right. Curiosity can help you solve almost any problem, whether it’s a challenge in your company, your personal financial health, or how to keep your brain functioning at its best when you’re faced with the stress and long hours that go into starting or running a business.

Curiosity can really help with the anxiety that plagues many people, especially when it comes to their finances, both agreed. In her book Good Anxiety (Atria Books, 2022), Suzuki argues that anxiety has a purpose. It can point you in the right direction.

“Most people just want to get rid of all their anxiety. They don’t want to think about it, they want to kick it out the door,” she told Spring. But, she said, anxiety evolved for a reason: to make us pay attention to the things that are most important. “Think about, do you lie awake at night thinking, ‘Oh my God, I didn’t get to watch that last series on Netflix. I’m so worried about that.’ No, you don’t worry about that. You worry about your work, your finances, your relationships. These are things that matter to you. And so what your anxiety is doing is really showing you what matters most.”

Curiosity can help you use your time wisely.

Think about your anxiety with the same curiosity you bring to everything else. Then your anxiety can become a valuable guide. “Flip it that way and start to use your anxiety as a signpost,” Suzuki said. “Then it becomes a tool that you can use to order what you’re going to do in your day, and in your week, and in the next year.”

Curiosity can also help you manage that anxiety, Spring said. “The more curious you are, the more you know, the less you feel that uncertainty. And the less anxiety you feel.” 

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
https://cancersupportindia.blogspot.com  for infor on cancer and health related topics
https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs. I'm going to add posts there, do give me your valuable feed back on my blogs. Thanks a lot, take care, be healthy and be happy.

 

Harnessing the Power of Millets and Plant-Based Diets to Manage Stress

In today’s fast-paced world, stress is a constant companion, with its effects often going unnoticed until they manifest as health problems. Managing stress requires understanding its biological roots and adopting dietary changes that can reduce its harmful impact. Millets, along with plant-based diets, offer promising solutions for managing stress at a molecular level, as highlighted by experts.

Understanding the Molecular Mechanisms of Stress

Stress triggers the release of cortisol, a hormone that plays a crucial role in the body’s “fight-or-flight" response. While short bursts of cortisol can help us react to immediate threats, chronically elevated levels, often the result of long-term stress, lead to adverse effects. These include anxiety, poor sleep, weakened immunity, and even cognitive decline. According to Megha Pavan, one natural remedy for regulating cortisol levels is magnesium, an essential mineral found in abundance in millets. “Magnesium stabilizes our nervous system and promotes relaxation by reducing muscle tension, which in turn lowers stress levels," she explains. Studies have linked low magnesium levels to heightened stress and tension, emphasizing the importance of this mineral for mental balance. Millets, with their high magnesium content, act as natural allies in stress management by supporting the body’s cortisol balance.

Serotonin and the Gut-Brain Connection

Another fascinating way millets support stress management is through their impact on the gut-brain axis. The gut and brain are closely connected via the vagus nerve, forming a communication system that influences mental health. As Megha Pavan notes, “90 percent of serotonin, a major mood-regulating neurotransmitter, is actually produced in the gut, not the brain." This means that a healthy gut environment is essential for serotonin synthesis, which promotes a sense of well-being and helps combat stress. Millets play a key role here, as they are rich in dietary fiber and prebiotics, which nourish beneficial gut bacteria. A thriving gut microbiome boosts serotonin production, which can help improve mood, reduce anxiety, and sharpen cognitive clarity. Furthermore, millets are low on the glycemic index (GI), meaning they allow for a gradual release of glucose into the bloodstream, preventing the energy spikes and crashes that can exacerbate stress. By stabilizing blood sugar levels, millets help regulate mood swings, fostering a sense of calm.

Nutrition, Stress, and Energy: The Role of Diet in Mental Wellness

Sridhar Laxman, an executive coach and founder of Lucid Minds Coaching, emphasizes the importance of diet in managing stress. Stress activates the body’s fight-or-flight response, causing hormone production that speeds up heart rate and breathing. Food quality has a direct impact on mood, and irregular eating patterns or low-quality food choices can lead to increased stress, he explains. “Due to demanding schedules and tight deadlines, people often compromise on the quality of their diet," says Laxman. This cycle of skipping meals, eating poorly, or overindulging disrupts the body’s natural functioning, leading to fluctuations in energy levels and escalating stress.

To counteract these effects, Laxman recommends choosing whole grains like millets and prioritizing nutritionally dense foods. “Eating wholesome grains and avoiding processed junk foods leads to mental clarity and steady energy levels, which can help individuals remain calm and grounded," he advises. Meeting hunger pangs is not enough; fueling the body with nutrient-rich food is key to sustained health and well-being. Such conscious dietary choices provide the physical and mental energy needed to combat stress effectively.

Conclusion

The benefits of millets and plant-based diets for stress management are clear. With their magnesium content, role in supporting serotonin production, and ability to regulate blood sugar levels, millets offer powerful natural tools for coping with stress. Paired with a balanced and mindful diet, as recommended by Sridhar Laxman, these foods can help reduce stress, boost mental clarity, and improve overall well-being. As stress remains a pervasive issue, understanding how diet influences our mental and physical health is crucial for creating a more balanced and resilient lifestyle.

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
https://cancersupportindia.blogspot.com  for infor on cancer and health related topics
https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs. I'm going to add posts there, do give me your valuable feed back on my blogs. Thanks a lot, take care, be healthy and be happy.