Ways You Can Boost Your Fiber Intake!

The human body is designed to process foods with the help of fibers. The benefits of fibers are being recognized widely, and people are being advised to increase their fat content. Per day, the body requires about 25 to 30 g of fiber per day.

The body requires two types of fibers - soluble and insoluble. The soluble ones absorb water during digestion, contribute to stool bulk, and are believed to reduce cholesterol levels. Fruits, vegetables, legumes, oats, and barley are good sources of soluble fibers.

The insoluble ones are required for good movement of food through the intestines. These are also found in fruits, vegetables, and whole grains like wheat, rice, barley, oats, etc. It takes a little planning to ensure your food is fibrous, but the benefits will be a lot and long-lasting.

Follow some of the following simple steps and you will see them work for yourself:
even if we eat a bowl of salads or fruits like apple, guava , melons, it gives us a feeling of satiety, due to the high fibre and water content and with around 150 calories at the most. When hungry have a handful of nuts, as they also contain fibre and good protein. Same way, it is good to have boiled legumes-( chundal) like kabuli chana/ garbonzo, green whole moong dal, red/ white beans, kidney beans- all contain fibre and good protein, one can have a small bowl of it boiled and seasoned as you like with minimum oil.

Vegetables - On a lighter note, make sure each meal of yours is as colourful as possible. Include good amounts of carrots, radish, greens, legumes, tomatoes, cabbage, and any vegetable that you like in each meal. This ensures that you get all the fiber and nutrients that you want in a meal. Baked, boiled, raw - choose any form that you like.

Fruits - It is advisable to eat a raw fruit as compared to having its juice. The fiber content gets reduced when you convert it to a juice. Try not to discard the peel, unless it is not edible at all, pineapple or jack-fruit for example.  Fruits, along with vegetables, form the most natural and best source of fiber. About 5 servings of fruits and vegetables per day will get you all the fiber you need for a day (25 to 30 g per day). Berries, pears, prunes, figs, apples, oranges, apples, pears, mangoes, pineapples - take your pick.

Whole grains - Whether you are picking up bread, noodles, cookies, or a packet of pasta, make sure they are made of whole grains and not refined flour. Include one cereal in your breakfast. Oats, barley, wheat germ powder, flax-seeds can all be good sources of fiber. Replace white rice with brown rice to get more fiber.

Water - Though not a direct contributor to fiber, increasing the water intake makes the fiber from the above-mentioned foods more effective. It promotes better food passage through the intestines and contributes to better stool. It also reduces the bloated feeling that you get with increased fiber.

Try to gradually make these small changes to your diet and you will see the benefits almost immediately. Try including more fibrous foods to also prolong your hunger pangs, breakfast being the best way to start.  

 

 

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                    PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                  https:// kneereplacement-stickclub.blogspot.com/                                                                      FOR CROCHET DESIGNS                                                                                                                                                                                     https://gscrochetdesigns.blogspot.com

Right combination of diet and bacteria limits cancer progression

While fibre-rich diets are an effective means of cancer prevention, their possible roles in cancer progression and treatment remains poorly understood. According to recent findings, the right combination of diet and bacteria limits cancer progression.

The diet of a person can have significant effects on the gut microbiome, i.e. the populations of microorganisma such as bacteria which live in the human gut. It is well recognised that dietary habits through complex meatbolic interactions contribute to cancer prevention. More specifically, diets rich in fibre reduce the risk if developing specific cancers such as colorectal cancer.

The team of researhers founf that a combination of prebiotics, such as dietary fibre, and probiotics, i.e., specific beneficial bacteria, reduce the expression of pro-carcinogenic and drug resistance genes. The combination leads to metabolic changes that affect the growth of cancer cells and may help treat diseases such as CRC.

In order to study diet-microbiome-host interactions, the biologists worked with " Human-Mircobial X ( cross)-talk"- HuMiX, a unique in vitro model of the gut ( gut -on-a-chip), which allows the cultivation of human intestinal cells together with bacteria under representative conditions.

As part of the study, publishes, the researchers investigated the effects of ietary regimens and a specific probiotic on CRC cells.

In contrast to individual fibre-rich or probiotic treatments, it was only the combination of fibre and probiotics that led to the observed beneficial effects.

Together with their collaborators, the researchers integrated a computer-based metabolic model of the interactions between diet, host and microbiome. They identified the effects of the combined treatment - the downregulation of genes associated with colorectal cancer and drug resistance as well as the attentuation of self-renewal capacity of the cancer cells.

Importantly, through careful molecular analyses, they also identified the cocktail of molecules produced by the combination, thereby providing a mechanistic basis for the observed beneficial effects.

Currently, cancer patients are not provided with evidence-based personalised dietary interventions during chemotherapy treatment. Our results provide support for exploiting the food-microbiome interactions as a supportive therapeuric approach in anti-cancer therapy said the lead author of the study.

I hope that our results will reach patients and medical practioner in their respective fields and that in the future more effort is put in including personalised dietary recommendations into cancer treatment plans, the author asserted.

According to the researchers, this is especially the case in CRC, where the microbiome has increasingly gained importance over the last couple of years. A deeper understanding of the microbiome-host interaction could lead to new therapeutic strategies for CRC patientsWhile fibre-ricj diets are an effective means of cancer prevention, their possible roles in cancer progression and treatment remains poorly understood. According to recent findings, the right combination of diet and bacteria limits cancer progression.

The diet of a person can have significant effects on the gut microbiome, i.e. the populations of microorganisma such as bacteria which live in the human gut. It is well recognised that dietary habits through complex meatbolic interactions contribute to cancer prevention. More specifically, diets rich in fibre reduce the risk if developing specific cancers such as colorectal cancer.

The team of researhers founf that a combination of prebiotics, such as dietary fibre, and probiotics, i.e., specific beneficial bacteria, reduce the expression of pro-carcinogenic and drug resistance genes. The combination leads to metabolic changes that affect the growth of cancer cells and may help treat diseases such as CRC.

In order to study diet-microbiome-host interactions, the biologists worked with " Human-Mircobial X ( cross)-talk"- HuMiX, a unique in vitro model of the gut ( gut -on-a-chip), which allows the cultivation of human intestinal cells together with bacteria under representative conditions.

As part of the study, publishes, the researchers investigated the effects of ietary regimens and a specific probiotic on CRC cells.

In contrast to individual fibre-rich or probiotic treatments, it was only the combination of fibre and probiotics that led to the observed beneficial effects.

Together with their collaborators, the researchers integrated a computer-based metabolic model of the interactions between diet, host and microbiome. They dientified the effects of the combined treatment - the downregulation of genes associated with colorectal cancer and drug resistance as well as the attentuation of self-renewal capacity of the cancer cells.

Importantly, through careful molecular analyses, they also identified the cocktail of molecules produced by the combination, thereby providing a mechanistic basis for the observed beneficial effects.

Currently, cancer patients are not provided with evidence-based personalised dietary interventions during chemotherapy treatment. Our results provide support for exploiting the food-microbiome interactions as a supportive therapeuric approach in anti-cancer therapy said the lead author of the study.

I hope that our results will reach patients and medical practioner in their respective fields and that in the future more effort is put in including personalised dietary recommendations into cancer treatment plans, the author asserted.

According to the researchers, this is especially the case in CRC, where the microbiome has increasingly gained importance over the last couple of years. A deeper understanding of the microbiome-host interaction could lead to new therapeutic strategies for CRC patients.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                    PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/    

                                                                                                                                                     FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                  https:// kneereplacement-stickclub.blogspot.com/  

         

                   FOR CROCHET DESIGNS                                                                                                                                                                                                  https://gscrochetdesigns.blogspot.com  

Researchers have developed a new test that could help doctors detect Alzheimer's disease eight years before the first symptoms occur. Using current techniques, Alzheimer's disease, the most frequent cause of dementia, can only be detected once the typical plaques have formed in the brain. At this point, therapy seems no longer possible. However, the first changes caused by Alzheimer's take place on the protein level up to 20 years sooner. "Once amyloid plaques have formed, it seems that the disease can no longer be treated," said study co-author Andreas Nabers from Ruhr-University Bochum in Germany.

https://www.thehansindia.com/life-style/health/blood-test-to-spot-alzheimers-before-symptoms-occur-526646 While fibre-ricj diets are an effective means of cancer prevention, their possible roles in cancer progression and treatment remains poorly understood. According to recent findings, the right combination of diet and bacteria limits cancer progression.
The diet of a person can have significant effects on the gut microbiome, i.e. the populations of microorganisma such as bacteria which live in the human gut. It is well recognised that dietary habits through complex meatbolic interactions contribute to cancer prevention. More specifically, diets rich in fibre reduce the risk if developing specific cancers such as colorectal cancer.
The team of researhers founf that a combination of prebiotics, such as dietary fibre, and probiotics, i.e., specific beneficial bacteria, reduce the expression of pro-carcinogenic and drug resistance genes. The combination leads to metabolic changes that affect the growth of cancer cells and may help treat diseases such as CRC.
In order to study diet-microbiome-host interactions, the biologists worked with " Human-Mircobial X ( cross)-talk"- HuMiX, a unique in vitro model of the gut ( gut -on-a-chip), which allows the cultivation of human intestinal cells together with bacteria under representative conditions.
As part of the study, publishes, the researchers investigated the effects of ietary regimens and a specific probiotic on CRC cells.
In contrast to individual fibre-rich or probiotic treatments, it was only the combination of fibre and probiotics that led to the observed beneficial effects.
Together with their collaborators, the researchers integrated a computer-based metabolic model of the interactions between diet, host and microbiome. They dientified the effects of the combined treatment - the downregulation of genes associated with colorectal cancer and drug resistance as well as the attentuation of self-renewal capacity of the cancer cells.
Importantly, through careful molecular analyses, they also identified the cocktail of molecules produced by the combination, thereby providing a mechanistic basis for the observed beneficial effects.
Cyrrently, cancer patients are not provided with evidence-based personalised dietary interventions during chemotherapy treatment. Our results provide support for exploiting the food-microbiome interactions as a supportive therapeuric approach in anti-cancer therapy said the lead author of the study.
I hope that our results will reach patients and medical practioner in their respective fields and that in the future more effort is put in including personalised dietary recommendations into cancer treatment plans, the author asserted.
According to the researchers, this is especially the case in CRC, where the microbiome has increasingly gained importance over the last couple of years. A deeper understanding of the microbiome-host interaction could lead to new therapeutic strategies for CRC patientsWhile fibre-ricj diets are an effective means of cancer prevention, their possible roles in cancer progression and treatment remains poorly understood. According to recent findings, the right combination of diet and bacteria limits cancer progression.
The diet of a person can have significant effects on the gut microbiome, i.e. the populations of microorganisma such as bacteria which live in the human gut. It is well recognised that dietary habits through complex meatbolic interactions contribute to cancer prevention. More specifically, diets rich in fibre reduce the risk if developing specific cancers such as colorectal cancer.
The team of researhers founf that a combination of prebiotics, such as dietary fibre, and probiotics, i.e., specific beneficial bacteria, reduce the expression of pro-carcinogenic and drug resistance genes. The combination leads to metabolic changes that affect the growth of cancer cells and may help treat diseases such as CRC.
In order to study diet-microbiome-host interactions, the biologists worked with " Human-Mircobial X ( cross)-talk"- HuMiX, a unique in vitro model of the gut ( gut -on-a-chip), which allows the cultivation of human intestinal cells together with bacteria under representative conditions.
As part of the study, publishes, the researchers investigated the effects of ietary regimens and a specific probiotic on CRC cells.
In contrast to individual fibre-rich or probiotic treatments, it was only the combination of fibre and probiotics that led to the observed beneficial effects.
Together with their collaborators, the researchers integrated a computer-based metabolic model of the interactions between diet, host and microbiome. They dientified the effects of the combined treatment - the downregulation of genes associated with colorectal cancer and drug resistance as well as the attentuation of self-renewal capacity of the cancer cells.
Importantly, through careful molecular analyses, they also identified the cocktail of molecules produced by the combination, thereby providing a mechanistic basis for the observed beneficial effects.
Cyrrently, cancer patients are not provided with evidence-based personalised dietary interventions during chemotherapy treatment. Our results provide support for exploiting the food-microbiome interactions as a supportive therapeuric approach in anti-cancer therapy said the lead author of the study.
I hope that our results will reach patients and medical practioner in their respective fields and that in the future more effort is put in including personalised dietary recommendations into cancer treatment plans, the author asserted.
According to the researchers, this is especially the case in CRC, where the microbiome has increasingly gained importance over the last couple of years. A deeper understanding of the microbiome-host interaction could lead to new therapeutic strategies for CRC patients.

Fibre rich foods, a must in our diet

Fibre is crucial for proper digestion and 85 % immunity of the human body is due to digestion alone. Scientists have recently concluded after years of study that the human brain and gut are indeed connected. This leads us to the question whether we are looking after our guts to stay healthy and fit for years to come?
Consider this modern diets have left millions worldwide with deficiency of fibre. And, this is really alarming because high - fibre foods help to guard against cancer, heart disease, kidney stones, PMS, obesity and diabetes.
Fibre comes in two varieties- soluble and insoluble. Soluble fibre turns to gel in the stomach, slowing digestion, which helps lower cholesterol and blood sugar. Insoluble fibre remains untouched all the way to the large intestine aiding in proper evacuation of the GI tract. Since fibre is never absorbed into the body, you have to eat sufficient quantities of it every day. Experts suggest that you need 25-38 gm of fibre each day in your diet. 

1.Legumes like split peas or ‘dals’: Fibre content - 16.3 gm per cup. Eaten as a staple food in India, split peas are full of proteins and fibre. They can be had in soup, stew and dal form. 

 

2. Lentils like quinoa: Fibre content -  15.6 gm per cup. They are also good source of protein, iron, folate, manganese and phosphorous. 

 

3.Artichokes: Fibre - 10.3 gm per medium vegetable. Reservoir of vitamins A, C, E, B, K, potassium, calcium, magnesium and phosphorous, Artichokes are one of the top most high antioxidant food. 

 

4.Peas: Fibre - 8.8 gm per cup. They are also filled with protein, Omega-3s, vitamins and folates and contain insoluble fibre. 

 

5.Broccoli: Fibre - 5.1 gm per cup. A power packed cruciferous vegetable, full of anti-oxidants. 

 

6.Brussels sprouts: Fibre - 4.1 gm per cup. Contains  balance of soluble and insoluble fibre apart from nutrients like vitamins C, K, B1, B2, B6, folate and manganese. 

 

7.Oatmeal: Fibre 4 gm per cup. Great for breakfast with milk, fruits and nuts. 

 

8.Flax seeds: Fibre - 3 gm per tablespoon: Tonnes of nutrients are packed in the humble flax seeds. They contain protein, thiamine, manganese, phosphorus, magnesium, copper, Omega-3 fatty acids and fibre. They reduce cholesterol and help ease symptoms of menopause. 

 

9.Avocados: Fibre 6.7 gm per half fruit raw. Pack with the goodness of vitamin C, E, B6, folate, vitamin K and potassium. Contain healthy fats that help to lower cholesterol and reduce the risk of heart disease. 

 

10.Pears: Fibre - 5.5 gm per medium fruit. This fruit contains Omega-6 fatty acids which helps keep the cells in brain and nerves healthy.

 

11.Dark green leafy vegetables, beans, fruits all contain plenty of fibre. It is always good to eat a whole fruit than drink fruit juice, as it not only helps to get fibre, but also gives a feeling of satiety, when we eat a fruit.

 

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                        PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/  

FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                                                        https:// kneereplacement-stickclub.blogspot.com/                              
FOR CROCHET DESIGNS                                                                                                                                                                                                                                 https://gscrochetdesigns.blogspot.com

Home Remedies For Constipation

Constipation results from several factors including over intake of calcium or aluminum through antacid medicines, disturbances in dietary routine, colon cancer, irritable bowel syndrome, neurological issues like Parkinson’s problems or multiple sclerosis, sedentary lifestyle, lack of fiber in diet, excess use of laxatives, pregnancy, stress, hypothyroidism and others.

While constipation could cause great discomfort and decrease your performance, the tradition has handed over some effective home remedies that can strike a death blow to constipation the easy and proven way. Read on to know how you can heal constipation using these powerful home remedies.

 Sesame seeds

Sesame seeds are known to moisturize the intestinal tract and ease the stool. You can consume sesame seeds by seasoning the salads and cereals with them. These seeds can also be pulverized and used for seasoning food. Adding sesame oil to food can also work wonders.

Blackstrap molasses

Consume one tablespoon of blackstrap molasses and it should work by relieving constipation over night. The significant advantages of molasses result from the high content of vitamins and minerals that accrue in it due to thickening while boiling several times. The high magnesium content of molasses is an advantage for fighting constipation.
  
Fiber rich diet

The best remedy for constipation is fiber rich diet. F fiber scrubs waste materials on the intestine and eases their movement along the colon by adding up to their bulk. Experts state that about 30 grams of fiber is necessary on a daily basis. Some of the fiber rich foods include beans, cereals, almonds, some vegetables, dry fruits, fresh fruits, barley, oatmeal and others.

Ginger and mint tea

Ginger tea can fight constipation resulting from several causes. The menthol present in the mint leaves triggers antispasmodic effect that can relax the intestinal muscles. The warming nature of ginger can quicken the digestion and ease constipation. Together with the warm water, these two herbs can work wonders on constipation.
  

Healthy fat foods

Healthy fat rich foods like Olive oils, nuts and avocados can lubricate the intestine and relieve constipation. It is advisable to consume leafy greens with olive oil dressing, about fifty grams of nuts, some nut butter on fruits or toast as per your liking and choice to fight constipation.

Lemon juice

The citric acid content of lemon juice can stimulate your digestive tract and expel the toxins from the body. Start your mornings with lemon juice to see amazing results. You can add lemon to your tea. Lemon can work on constipation on a long term basis.

Coffee

Coffee is known to stimulate the colon movements. It can ease your constipation and help you regain the normal routine while taken regularly. For a change, you can try cold coffee or coffee rich foods. Since coffee has diuretic properties, you must take adequate quantities of water while depending on coffee to relieve constipation.

Raisins

Raisins are rich in fiber. They also contain tartaric acid that can have a laxative effect on the colon. Regular intake of raisins can significantly quicken the movement of food through the digestive tract. You can also depend on cherries and apricots for easing constipation.

Castor oil

There is no remedy more powerful than castor oil for constipation. Take two teaspoons of castor oil in empty stomach and you will see your constipation getting relieved within eight hours.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.    

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7 Ways To Detox Naturally

1. Boost your glutathione production by including Vitamin C rich foods in your diet everyday. Glutathione is a powerful antioxidant that helps drive toxins out of the body.
Such foods include oranges, bell pepper/ capsicum, kale, broccoli, cauliflower and pineapples.

2. Practice deep breathing  for 5 minutes a day. It helps you to relax and also allows oxygen to circulate throughout your while system, helping to detox your cells.

3. Eat foods rich in fibre to help support your body's natural digestive detoxification pathway. Such foods include fresh fruits, vegetables and small amounts of high fibre while grains or seeds such as quinoa, buckwheat and oats.

4. Sweat it out- exercise promotes detoxification via perspiration. Work up a sweat in your favourite gym calls or try a sauna session. As you exercise, blood circulates throughout the body bringing fresh oxygen and nutrients to your organs and muscles, while toxins are released through the pores of your skin.

5. Keep hydrated- drinking plenty of water each day, helps to flush out toxins and waste from the body, Depending on the season anywhere around 2 litres of water, which will include your coffee, tea, vegetables etc, as they also contain water.

6. Brush your body. Dry skin brushing is an easy and effective way to help improve the appearance of your skin by regenerating skin cells. It also helps to stimulate blood circulation and the lymphatic system, improving toxin elimination.

7. Massage it out. A great, firm massage focusing on the pressure points within the body, helps to release the toxins trapped in your tissues. When pressure is placed on these pressure points, the toxin build-up is broken down and released. Once, they've been released, drinking lots of water helps to expel these toxins.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.    
 
PS- THOSE INTERESTED IN RECIPES ARE FREE TO VIEW MY BLOG-                      
HTTP:GSEASYRECIPES.BLOGSPOT.COM/

FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                                       

HTTP://KNEE REPLACEMENT-STICK CLUB.BLOGSPOT.COM/
FOR CROCHET DESIGNS
HTTP://MY CROCHET CREATIONS.BLOGSPOT.COM