Harvard liver doctor names the ultimate superfood that's easy to buy for healthy gut

Maintaining a healthy gut is essential for overall wellness, yet many people struggle with constipation, bloating, and digestive discomfort. According to Dr. Saurabh Sethi, a Harvard- and Stanford-trained gastroenterologist, one simple and affordable fruit could make a significant difference. Kiwi, a bright green, tangy fruit, offers scientifically backed benefits for digestion and overall gut health, making it an easy addition to your daily diet.

Natural Relief for Constipation

Constipation can affect daily life and overall well-being, and many people rely on laxatives or fiber supplements for relief. As shared by Dr. Sethi on Instagram, kiwi offers a natural alternative. The fruit contains a unique type of fiber that draws water into the stool, making bowel movements softer, easier, and more regular. Studies indicate that consuming just two kiwis per day can significantly reduce constipation symptoms within a few weeks, improving.  gut motility and comfort.

For individuals with irritable bowel syndrome (IBS), many fruits can trigger bloating, gas, or abdominal discomfort due to high FODMAP content. Kiwi, however, is naturally low in FODMAPs, making it less likely to irritate the gut. Dr. Sethi notes that people with IBS can include kiwi in their diet without worrying about digestive upset, allowing them to enjoy the fruit while supporting their gut health.

Digestive Enzyme Boost

Kiwi contains actinidin, a natural enzyme that helps break down protein. Dr. Sethi explains that consuming kiwi with or after protein-rich meals can ease digestion, reducing post-meal bloating and discomfort. This makes kiwi particularly helpful for individuals who experience heaviness after meals that include meat or dairy.

One kiwi provides about 2–3 grams of fiber, combining both soluble and insoluble types. Research suggests that this fiber works effectively for stool consistency and digestive function, sometimes outperforming common fiber supplements like powders or pills. Additionally, kiwi offers a range of nutrients, including vitamin C, potassium, and antioxidants, which support immunity and overall health without artificial additives.

Beyond Gut Health

While kiwi’s digestive benefits are well-documented, the fruit also contributes to overall wellness. Its nutrients may help reduce inflammation, strengthen the immune system, and Dr. Sethi emphasizes that this common, affordable fruit can serve as both a preventive and therapeutic option for digestive health. Adding kiwi to your daily routine is a simple step toward a healthier gut and better overall well-being.

 

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

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Are Protein Shakes Actually Good for You ?

Whether you prefer to lift weights, run for miles, or play a casual game of pick-up basketball, you might not think twice about downing a protein shake after a hard workout. After all, they pack a hefty dose of that muscle-building macro. So that automatically makes them a healthy choice…right?

Unfortunately, the question “Are protein shakes good for you?” can’t really be answered with a straightforward “yes” or “no.” Everyone is different—and so is every variety of protein shake—so we can’t say for sure that any one is or isn’t good for you specifically. Ultimately, it depends on a bunch of different factors, including your nutrition and fitness goals, the ingredients in the shake, and how your system reacts to them.

That said, it’s still possible to draw some broad conclusions about the overall health benefits of protein shakes (and their potential drawbacks). To get the lowdown, SELF reached out to a few sports dietitians to examine the issue. 

 So what are the nutritional benefits of protein shakes?

Obviously, these drinks are a convenient way to take in a lot of their namesake nutrient: protein. In fact, one shake should really contain at least 20 grams of protein, Jessica Isaacs, RD, CSSD, a sports dietitian who specializes in performance nutrition for elite athletes, tells SELF. “Any less than that, then I wouldn’t really qualify it as a protein shake,” she says. Yes, protein helps build muscle mass (and allows the tissue to repair from the tiny tears caused by exercise), but it’s also involved in a bunch of other integral processes, like forming blood cells and supporting immune health. Shakes that are whey protein-based, soy protein-based, or pea protein-based “are going to be the best sources,” Isaacs says.

 

What’s more, shakes may be the most practical vehicle for this depending on your circumstances and protein needs. For one, they may be easier to get down after a hard workout than food sources, since intense exercise is known to sap your appetite. Besides, they don’t require you to cook or sit down for a meal—you can just grab and go. This makes them super convenient for busy days or when you “just don’t have the appetite for a big piece of chicken,” Isaacs says. Plus, thanks to their liquid content, they’ll help rehydrate you by replacing the fluids you lost during exercise.

But when it comes to macros besides protein like carbohydrates and healthy fats, packaged protein shakes tend to be…lacking. (Or even “very deficient,” Amy Stephens, MS, RDN, a registered dietitian and certified specialist in sports nutrition, tells SELF.) Depending on the type and brand, it could even amount to nothing more than “a bunch of liquid protein,” Jason Machowsky, MS, RD, a sports dietitian and registered clinical exercise physiologist, tells SELF. If that’s the case—and you’re not eating a snack along with it—you’d probably be missing out on the carbs you need to help jumpstart recovery. Ideally, you should be taking in about a 3:1 ratio of carbs to protein, says Machowsky. (For a way around this problem, try making a homemade shake instead of picking up a bottle at your local grocery store, since you can add your own fruit, veggies, oats, or other carb sources.)

Similarly, most types of protein shakes lack important micronutrients that occur naturally in whole foods—yes, even if they’re a complete protein source, or one that contains all nine essential amino acids. For example, meat contains not only protein, but also iron, zinc, and vitamin B12. So by opting for a shake over, say, a chicken breast, “you’re losing out on all those other nutrients that you might be getting,” Stephens says. And even if a shake is fortified with certain vitamins and minerals, it’s likely still not going to be as nutritious because it doesn’t contain the full array that real food sources do. Combine that with the fact that some nutrients in shake form aren’t absorbed as well as when they’re whole, and it’s easy to see why a drink isn’t always going to cut it.

Can drinking protein shakes have any side effects?

It’s possible that some protein shakes could lead to some not-so-pleasant GI issues. If you notice that your stomach tends to hurt after you down your habitual post-workout drink, you might want to take a closer read of the nutrition label. While, again, everyone is different, some of the ingredients commonly found in protein supplements like shakes can cause stomach upset in a subset of sippers—think symptoms like “abdominal distension, gassiness, and bloating,” Machowsky says.

Of these triggers, the most obvious is probably lactose, a sugar found in milk and other dairy products that doesn’t sit well with certain people, like those who are lactose-intolerant. If that’s an issue for you, your best bet is to avoid dairy shakes like casein- and whey protein-based ones, according to Isaacs. Instead, choose a plant-based protein option, like hemp protein, soy protein, or pea protein. (Keep in mind that some dairy shakes, like the Core Power ones, are lactose-free, so those shouldn’t pose a problem.) On top of that, additives such as caffeine, certain fillers and thickeners (like guar gum), and artificial sweeteners (like sugar alcohols) can also be hard on your gut. Shakes marketed as lower in calories or carbs “are probably more likely to have those,” Isaacs says.

So is it okay to drink protein shakes if you really like them?

Basically, to sum up: Packaged shakes are obviously a stellar source of protein, but they tend to skimp on other nutrients. Plus, they can contain ingredients that could disagree with your stomach.

Whether this makes them “good” or “bad” for you, though, is subjective: It probably depends on your own definition of those terms and your own experience. If you enjoy the taste of the shakes, feel like they’re helping you get enough protein and meet your fitness goals, and can’t quite stomach the idea of a bowl of lentils or a piece of steak after a tough run or strength training session, drink up! (Just don’t overdo it). But if your body doesn’t react as well to the store-bought stuff, maybe step away from the bottle and explore alternatives that’ll deliver a more well-rounded array of macros, vitamins, and minerals. Blending up real food to craft your own shakes at home is quick, easy—and a reliable way to tailor them to your own needs and preferences. And, of course, there’s always high-protein snacks like pumpkin seeds and peanut butter toast.

But even if you absolutely adore protein shakes, it’s important to make sure whole foods still remain the core of your diet, according to Machowsky: No matter how focused you are on boosting your daily protein intake, you definitely don’t want to be relying on these shakes all the time or treating them as a habitual meal replacement. Sure, if a protein shake is the only thing you can stomach after a tough workout, sip away, but it generally shouldn’t come at the expense of an actual meal. “Eating food and digesting it is really what supports your body the best,” Stephens says. Plus, the act of eating may actually promote digestive health. “You want your gut to be doing the work to process foods,” rather than passively absorbing liquids, Stephens says. So by all means, go ham on that shake, but remember that it shouldn’t force more robust fare to the wayside. 

 

 

 

 

 

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://GSiyers home remedies.blogspot.com   is the latest addition to my blogs 

6 Unexpected Health Benefits of Spring Cleaning

It turns out that deep-cleaning your home will not just turn your home sparkling clean, but will also make you a healthier person overall. Spring cleaning can offer so much for your health - improves your sleep, helps you set healthy nutrition habits, calms your nerves and even protects your immune system - all things especially important to keep track of these days with the threat of a pandemic hovering above us. So, if you, like many people around the globe, are bored and don’t know what to do quarantined in your home - consider deep-cleaning. But before you do, find out how spring cleaning can benefit your health and learn the useful cleaning tips we have to share.

1. A Clean Home Supports Your Immunity

 

Are you always surprised to see how much dust and pet hair accumulates under the couch and other furniture over the winter? Sadly, we end up breathing in some of that dust, along with the mold and mildew that it develops, and it’s hardly surprising that we also tend to suffer from allergies and other respiratory issues at this time. 

 

By really cleaning your home, you’ll be able to get rid of these pollutants and breathe deeper and better. This will help support your immune health and decrease seasonal allergy symptoms in the long run. 

 

To get the most benefit for your immune health, follow these cleaning tips: 

 

Dust thoroughly: move the furniture, get rid of cobwebs, dust all the difficult-to-reach spaces like lamps, curtain railings, picture frames, railings, etc. 

 

Clean the curtains, carpets, and rugs, as well as the couch and other soft furniture. 

 

Air out pillows, blankets, and bedding, or put them into the dryer for 10 minutes to get rid of dust mites if it’s safe for the fabric the item is made of. 

 

2. Kitchen Reorganization Promotes Better Nutrition

Spring cleaning is the perfect chance to get rid of all your unhealthy foods and set new healthier nutrition habits. As long as you’ll have those potato chips and cookies in the pantry, you’ll never be able to motivate yourself to start a healthy diet. Treat the deep kitchen cleaning session as an opportunity to reset your food habits, even if just a little. 

 

To get the most benefit for your nutrition, follow these cleaning tips: 

 

Clear your pantry, fridge and kitchen shelves of the foods that don’t serve you. 

 

Motivate yourself to cook more by tidying up the countertops, sharpening knives and rearranging everything in the most convenient way for you. 

 

Have the healthiest foods as readily accessible as possible: store healthy snacks at eye level or in a basket in the middle of the table, and hide any foods you’d like to stop eating in the most difficult-to-reach spots in your kitchen. 

 

3. Giving the House a Deep Cleaning Protects You From Illness

You probably heard this one a lot lately, but cleaning areas and objects that are in heavy use by several people often, such as door handles, light switches, and the remote control, prevents the spread of viruses and other germs. And while that is definitely a very sensible piece of advice, with the weather slowly warming up, you ought to also give your kitchen a bit more love and attention in order to prevent food-borne illness. 

 

To get the most benefits for disease prevention, follow these cleaning tips: 

 

Give heavily used items, such as cutting boards, sinks and the fridge and freezer a deep clean and make sure to clean sinks and boards daily to prevent food-borne illness. 

 

Sanitize items you and other family members use every day, such as light switches, door handles, smartphones, remotes, and the computer. 

 

Switch towels and bedding more often. 

 

Clean shared areas in the home, such as the kitchen, the living room, and the bathroom frequently.

4. A Tidy Bed Improves Your Sleep

Making your bed in the morning and keeping your bedroom clean and clear of distractions may sound like a very small and insignificant detail, but those who suffer from insomnia may benefit from following those habits. According to the National Sleep Foundation, people who have the habit of making their beds every day are 19% to sleep well regularly. 

 

The same article also suggests that 75% of people sleep better and more comfortably in clean sheets, so maybe try replacing your sheets more often for better sleep. 

 

To get the most benefit for your mental health, follow these cleaning tips: 

 

Make your bed every morning. 

 

Replace bed sheets more often. 

 

Clear your bedroom, especially your bedside table or cabinet of items that don't promote sleep, especially electronics. 

 

5. Cleaning Relieves Stress and Depression

A sense of order may seem like a trivial thing, but cleaning and reorganization can go a long way in calming you down and even easing symptoms of depression. And it doesn’t matter if it’s because you feel stuck indoors these days, or have chronic high-stress levels or depression, tidying up your space may bring relief to your mental health. 

 

To get the most benefit for your mental health, follow these cleaning tips: 

 

Get rid of those things that don’t bring you joy and irritate you, mend broken things and replace the ones that cannot be repaired. 

 

Declutter your home: this means getting rid of old useless junk in your garage, going through and throwing out old clothes and organizing the contents of shelves and cabinets. 

 

Turn cleaning into a meditative and calming ritual, a way to get rid of stress and anxiety. This may not work for everyone, but it's worth giving it a try.

6. Securing and Cleaning Your Home Helps Prevent Injuries

This may not be something we think of often, but making one's home more spacious and safe is an important function of cleaning, especially for older adults. In fact, falls are the reason behind 3 million ER visits in the US alone every year, with an average 25% of people over the age of 65 suffering a fall according to CDC. To avoid dangerous injuries, it's important to secure your home. 

 

To get the most benefit for your safety, follow these cleaning tips:  

 

Organize the rooms in your home so that you always have an obstacle-free path, free of low small pieces of furniture, vases, house plants, cords, and other tripping hazards. 

 

Secure all the rugs to the floor and repair loose floorboards to avoid slipping and tripping. 

 

Keep items like bags, shoes, and shopping bags in designated areas and don't let them lie around on the floor.​ 

 

Equip areas in your house, especially the bathroom, with handles that will let you grip at them if need be.

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