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Whole Grains Health

9 Healthy Options to Improve Your Digestive System



How important is a healthy digestion? There are many disadvantages associated with digestive issues. For example, certain eating habits lead to insomnia and indigestion. Consuming excessive sugar can cause an instant energy boost that ends in a crash. Your blood sugar level also affects your mood and feelings.

In addition, a bad digestive system messes up your hormones while weakening your immune system. Stress, malnutrition, and improper bowel movements make a person’s life less comfortable unless they promote digestive health. So how can you improve digestion? We mention a few suggestions for maintaining the digestive system and ensuring your physical well-being.

Tips for Better Digestive Health

In 2019, a survey found that British cuisine was the healthiest of packaged foods in the world. But do English people eat healthy foods? Surprisingly, the 2019 statistics also suggest that just over 40% of adults in the UK have a balanced diet. For example, most of the adults in the country eat too much meat. If you don’t take care of your digestion, certain diseases can follow. Some major digestive problems are ulcers, diarrhea, hemorrhoids, constipation, gastroenteritis, and other medical conditions. Fortunately, you can prevent these diseases from occurring by improving your digestive system. There are a few simple ways to keep your digestive system working. So let’s start with our suggestions, right?

1. Believe in capsules

Before focusing on digestive habits, it is important to find remedies for digestive problems that you are already facing. People with acid reflux should take medication to reduce stomach acid. And the most effective ones on the market are omeprazole pills. Although you may be wondering, can you buy omeprazole over the counter these days? Yes you can, and you can also easily buy them online. So always believe in capsules when your digestive system is not working properly.

2. Eat more fruits and vegetables

Everyone knows that a diet high in fruits and vegetables keeps you healthy. It can also improve a person’s digestive health. So use fruits and vegetables to stock your plate with different colored dishes that are served at the table every day. These things are excellent sources of important vitamins and minerals that the human body needs, such as folic acid, potassium, and vitamin C. They keep your bowels healthy, your digestive system intact, and diseases like constipation at bay. So start loving your vegetables.

3. Drink some mint tea

9 healthy options to improve your digestive system

Among the home remedies for treating nausea and digestion, drinking some mint seems like a healthier option. This drink is easy to make at home. Just use 5-10 peppermint leaves. Bring some water to the boil and after cooling slightly, pour it carefully over the leaves. After a brewing time of 3-5 minutes, enjoy a delicious cup of tea with lemon / honey. It also helps with problems like abdominal pain.

4. Eat more fiber

From lowering cholesterol to regulating bowel movements, there are many reasons why you should eat more fiber. Experts recommend an average consumption of 30 grams of fiber per day. Where do you get most of the fiber from? Eating beans, whole grains, and fruits and vegetables can give you the fiber intake you need. Also, staying hydrated is making sure that the fiber is effectively passing your digestive system. According to research, fiber can also help people with heart disease.

5. Opt for whole grain products

9 healthy options to improve your digestive system

Instead of having to rely on white bread or processed bread, why not buy something with the label “whole grain”? We already talked about eating more fiber. You get soluble fiber from nuts, seeds, and legumes. Whole grain products, on the other hand, provide insoluble fiber. So make sure you are eating the right amount of whole grains every day. Other sources include oatmeal, popcorn, millet, buckwheat, brown rice, pasta / crackers, and something we call broken wheat.

6. Trust probiotics

You may have learned in your science class that all bacteria are not harmful. Most of them even help us digest our food. Just like yeasts found in your gut, probiotics help keep your digestion healthy. A person should consume fermented products (yogurt, kimchee, and sauerkraut) to get more of these friendly microorganisms into their stomach. They also fight the harmful effects of antibiotics and boost a person’s immune system. So don’t stop eating garlic and onions so quickly.

7. Eat less processed meat

9 healthy options to improve your digestive system

It is healthier to eat fish / poultry than to eat red meat. Also reduce processed meat, e.g. B. Bacon, salami and hot dogs. Do you know how much meat to eat every day? Most people only need to consume 6-9 ounces of it daily. Instead, you can maintain your daily intake by completely replacing meat. Half a cup of beans contains as much protein as you can get from eating 1 ounce of meat. So take a quasi-vegetarian diet to immediately improve your digestive well-being.

8th. Manage stress

Stress / anxiety can also cause your digestive system to become active. So, find some strategies to improve your mental wellbeing. We recommend polarity therapy, which helps people manage their stress levels. Also, find some stress-reducing activities (hobbies) to keep your mind occupied. Reduce screen time before bed and get the recommended 7-9 hours of rest each night. Strengthening your mental health has a positive effect on your digestive system and helps your body digest food properly.

9. Avoid harmful habits

9 healthy options to improve your digestive system

You need to avoid eating certain things that have fried / processed foods high on our “avoidance” list. In addition, excessive consumption of spices is not healthy for your stomach either. Cut down on caffeine consumption and stay away from alcoholic beverages as well. Acidic substances (citrus fruits) and added sweeteners (such as fructose) also contribute to digestive problems. Consuming saturated fats makes it difficult for your body to digest them. So avoid ingesting things that your stomach cannot tolerate.


Nowadays it is common to encounter people with digestive problems. Still, there are several ways you can get rid of them. These methods include consuming nutritious, high fiber, and carbohydrate friendly foods. Also, drink plenty of water, get enough exercise, and get proper sleep. You need to chew and chop your food adequately before swallowing it and avoid harmful habits such as smoking / drinking. These tips can help keep your digestive system working well while improving your mental / physical wellbeing.

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Whole Grains Health

Harness the power of the body’s hormones for better health



When a hormone is out of whack, you can feel like you’re stuck in the mud or strapped to a runaway horse. Just ask someone with untreated Graves’ or Hashimoto’s disease (these are high or low thyroid levels), hypogonadism (low testosterone or estrogen deficiency), or uncontrolled diabetes. Because hormones are the chemical messengers of your body and have a direct influence on your metabolism, energy level, hunger, cognition, sexual function / reproduction and mood.

There are around 50 hormones in your body and many more hormone-like substances (brain neurotransmitters like serotonin and active vitamin D2 for example). Your pituitary is the “master gland,” it tells other glands to secrete hormones. The other hormone-producing glands are the pineal and adrenal glands, as well as the thymus, thyroid and pancreas – men also produce hormones in their testicles (testosterone) and women in their ovaries (estrogen, progesterone and testosterone). Aside, about 25% of testosterone in women is produced in the ovaries, a quarter in the adrenal gland and half in the peripheral tissue.

It only takes a tiny amount of a few hormones to make big changes in every inch of your body. Therefore, if they are out of whack, it can cause you serious problems. In America, type 2 diabetes is the most common hormone-related disease. This happens when you become insulin resistant and this hormone, which is produced in the pancreas, can no longer regulate blood sugar levels, causing a cascade of health problems from atherosclerosis to neuropathy to kidney disease.

Here’s how you can calm your hormones – and restore your health:

Eat Smartly. The endocrine glands are happy when you eat healthy fats like olive oil, avocado, nuts, and seeds; high fiber foods like fruits and vegetables; lean animal protein such as salmon; and plant-based proteins like 100% whole grains and legumes / beans. This mix of nutrients lets your appetite regulating hormones leptin (I’m full) and ghrelin (I’m hungry) signal you accordingly so you don’t overeat. Overeating and obesity regulate many hormonal systems.

In addition, a healthy diet will nourish your thyroid hormones, which also help regulate weight. Perhaps most importantly, a healthy diet regulates the work of trillions of microbes in your gut biome that help regulate hormone production and produce hormone-like substances.

Cope with stress, sleep peacefully. Cortisol is a hormone released by the adrenal gland in response to stress. When chronically elevated, it can reduce the activity of your hypothalamus, which in turn can lead to imbalances in the messenger substances that affect sleep, eating, sexual activity, and cognition and mood. Then you can get tired and gain weight. Therefore, it is important to regularly exercise, meditate, take deep breaths, hang out with friends, volunteer to help others, and / or talk to a therapist. Healthy sleeping habits are also important for reducing stress and regulating hormones. Growth hormones, testosterone, cortisol and insulin are released during sleep. And studies show a link between chronic lack of sleep and depression and weight gain. For sleep hygiene information, visit

Reduce Chronic Inflammation. Chronic inflammation occurs when your immune response is overstimulated to conditions that interfere with the peaceful functioning of your body. This can happen if you are overweight or obese, addicted to sugar and fast foods, smoke or drink too much, or are constantly under stress. These factors can trigger hormonal changes, such as insulin resistance, low testosterone and vitamin D levels, and increased cortisol, and they power your sympathetic nervous system, increasing your heart rate, blood pressure, breathing rate, and pupil size, and making your blood vessels narrow .

Plus: Eating healthy foods and managing stress and sleep will help reduce inflammation throughout your body and stabilize your hormones, but you can’t get real success if you’re sitting – 150 minutes or more of exercise per week is essential.

So make friends with your hormones and these powerful messengers will send you good news about your energy levels, sleep satisfaction, aging rate, and happiness.

Mehmet Oz, MD is hosting “The Dr. Oz Show,” and Mike Roizen, MD is the Cleveland Clinic’s Chief Wellness Officer Emeritus. For the healthiest way to live, tune in to The Dr. Oz Show or visit

(c) 2021 Michael Roizen, MD

and Mehmet Oz, MD

King Features Syndicate

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Whole Grains Health

Types of Millets And How Beneficial it is in Losing Weight



Weight Loss Tips: Millet is an essential part of the whole grain family like rice, oats or quinoa. It is originally grown in Asia thousands of years ago. It’s gluten-free, filled with protein, fiber, and antioxidants. Millet is not only famous in India but has also gained in value in western countries.Read also – Weight Loss in Real Life: I was 104 kg, a visit to my daughter’s school changed everything

Millet is high in protein. It contains five grams of protein and one gram of fiber. Both of these ingredients help keep the stomach fuller for longer and reduce the snack habit between meals. This helps in shedding those extra pounds without compromising on your diet. Also Read – Weight Loss: Is It Safe To Eat Only Liquid Food When Losing Weight? Expert speaks | Exclusive

What Are The Health Benefits Of Millet?

Millet is high in antioxidants that help flush harmful radicals out of the body. It contains antioxidant components like quercetin, curcumin, ellagic acid, and other beneficial catechins. These help in eliminating toxins and neutralizing enzymes. It prevents health problems. Also Read – 6 Possible Reasons For Unexpected Weight Gain Explains The Nutritionist

Not only is millet very nutritious, it also has a good amount of fiber stored in it. It helps with digestion and prevents constipation, gas and acidity. It helps avoid digestive problems and prevents gastrointestinal cancer and kidney / liver problems.

  • Reduction of cardiovascular risks

Millet is high in and essential fats that help provide the body with natural fats. It also helps in preventing fat from being stored in the body. Along with this, it lowers the risk of high cholesterol, paralysis, and other heart problems. It contains potassium, which helps to keep an eye on blood pressure and increases blood flow.

What are the different types of millet?

Ragi is known for its iron content. It helps in the production of hemoglobin in red blood cells. It is high in calcium and potassium. Due to the high proportion of fiber, it keeps the stomach fuller for a longer period of time.

Jowar is loaded with nutrients like vitamin B, magnesium, and antioxidants like flavonoids, phenolic acids, and tannins. It helps boost metabolism and improves the quality of hair and skin. The presence of magnesium helps in strengthening bone and heart health.

Bajra is high in protein, fiber, magnesium, iron, and calcium. It’s low in calories and considered the best grain for shedding pounds. It keeps your stomach fuller for a long period of time without increasing your daily calorie count.

Amaranth is high in fiber, protein, magnesium, phosphorus, and iron. It helps improve brain function and prevents certain neurological diseases. It helps build muscle and maintain digestive health. It is also noted that amaranth has more nutrients than quinoa.

Kangni is known as semolina or rice flour. It helps in strengthening the immune system and balancing blood sugar levels as it is high in iron and calcium. It also serves as a better option for shedding those extra pounds. It usually includes low cholesterol, good digestion, and helps in building good heart health.

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Whole Grains Health

Adherence To a Mediterranean Diet Lowers Risk of Diabetes



Author: Kenya Henderson, 2021 PharmD. Candidate, Florida Agricultural & Mechanical University, College of Pharmacy and Pharmaceutical Sciences

The Role of the Mediterranean Diet: Eating a healthy diet and maintaining a healthy weight can potentially reduce the risk of developing diabetes for the US population.

A Mediterranean diet is one of the few healthy eating habits that has been linked to significant health improvements. It is high in fruits, vegetables, whole grains, fish, legumes, and olive oil and is more common in European countries. It is recommended by the American Heart Association, the American Diabetes Association, and the Dietary Guidelines for Americans to help reduce the risk of chronic disease. In addition, it is linked to a reduced risk of diabetes in Mediterranean and European countries. However, it is unclear that the Mediterranean diet reduces the risk of developing diabetes in the US population. In a large US cohort study with black and white men and women, this study investigated whether Mediterranean eating behavior is linked to the risk of diabetes.

This study was a prospective cohort study that included patients in previous research, the Atherosclerosis Risk in Communities (ARIC) Study, which looked at the causes of heart disease in over 400,000 adults in the United States. In this study, data were collected from 11,991 participants on their first visit. Participants were excluded if they were Asian or Indian due to the small sample size; were black and from Maryland and Minnesota, unable to decipher the influence of geographic region on race; if they have a history or history of cardiovascular disease, diabetes or cancer; or if they were derived from the answers to the Food Frequency Questionnaire (FFQ) or if they had ten or more missing FFQ elements.

One of the statistical methods was an FFQ questionnaire to record the food intake of each patient on their first and third visits. The data recorded from the survey was used in the scores for the Mediterranean Alternative Diet (aMed). The scores ranged from 0 to 9 points, with 1 point being awarded if the patient reported consuming vegetables, fruits, or legumes himself, and 1 point if the patient reported consuming red or processed meat. The higher the aMed score, the higher the adherence to a Mediterranean diet. They also used Cox’s proportional hazard regression models to estimate the hazard ratios and confidence intervals for the associations between aMed scores and incidents of diabetes. Incidence diabetes was defined as: if the patient was diagnosed by a doctor, had taken diabetes medication in the past two weeks, had a fasting blood sugar of 126 mg / dL or more, or a non-fasting blood sugar of 200 mg / dL or above. Variables were also used in the Cox regression analyzes, including energy intake, age, gender, race, educational level, smoking status and physical activity, and clinical mediators of diabetes. They were all stratified by race and body mass index (BMI).

During a median follow-up of 22 years, this analysis found 4,024 cases of diabetes among the 11,991 participants. In summary, aMed scores and incidents of diabetes were higher in blacks than whites, but the risk of diabetes was reduced by up to 17% in both races. In addition, the associations between aMed scores and incidents of diabetes were found to be stronger in patients with a healthy baseline BMI, indicating that obesity or overweight outweighs the benefits of a healthy Mediterranean diet, as shown in the ARIC study and other U.S. Population. Therefore, the results of this study indicate that following a Mediterranean diet without weight loss may not reduce the risk of diabetes in overweight or obese populations. While following a Mediterranean diet could lower the risk of diabetes in people with healthy BMI, the discussion about restricting calories to achieve and maintain a healthy weight should remain one of the most important tasks of diabetes prevention. Overall, eating and following a Mediterranean diet lowers the risk of diabetes in a community-based US population, especially for black and normal weight individuals. Future studies should be conducted to determine whether a Mediterranean diet that results in clinically meaningful weight loss can reduce the future risk of diabetes in those who are overweight or obese.

Practice pearls:

  • Diets high in fiber, fruits, vegetables, fish, and olive oil have been linked to a lower risk of developing diabetes in the US population.
  • There are stronger associations between adherence to the Mediterranean pattern and incidents of diabetes among blacks compared to the US white population.

O’Connor, LE, Hu, EA, Steffen, LM et al. Adherence to Mediterranean eating habits and risk of diabetes in a prospective US cohort study. Nutr. Diabetes 10, 8, (2020).

Kenya Henderson, 2021 PharmD. Candidate, Florida Agricultural & Mechanical University, College of Pharmacy and Pharmaceutical Sciences

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