HEALTHY LIVING

10 Tips To Improve Your Digestive Health

Published

1 year ago

November 2, 2023

10 Tips To Improve Your Digestive Health | Fab.ng

Your digestive system has the vital job of breaking down the food you eat into nutrients your body requires. It matters how it is done for your digestive health. Neglecting its well-being might lead to difficulties in absorbing these crucial nutrients, potentially causing disruptions in your daily life.

Fortunately, making some lifestyle changes can enhance the functioning of your digestive health. There are ten tips below to help you achieve that.

1. Eat a High-Fiber Diet

Consuming a diet rich in fibre helps maintain a smooth flow of food through your digestive system, lowering the chances of experiencing constipation.

Moreover, this high-fibre diet can be effective in managing and preventing various digestive issues such as haemorrhoids, diverticulosis, and irritable bowel syndrome (IBS).

To incorporate more fibre into your diet, focus on foods like legumes, whole grains, nuts, seeds, fruits, and vegetables.

2. Consume Five to Seven Servings of Vegetables and Fruits Daily

Fruits and vegetables are packed with fibre and essential nutrients that can enhance your digestive and general well-being. If you find the taste of plain fruits or veggies unappealing, you can add excitement to your meals by getting creative with your plate.

For a vibrant and visually appealing dish, consider organizing your food by colour. You can also experiment with fruit bowls or explore recipes that incorporate a variety of spices to make your vegetables more flavorful.

3. Try Healthier Cooking Methods

Frying is a popular cooking method due to its convenience and flavour-enhancing qualities. However, frequent use of this cooking technique can be unhealthy. It is a good idea to explore healthier alternatives like steaming, poaching, braising, boiling, or microwaving.

If you occasionally enjoy fried foods, ensure that the meat is thoroughly cooked to minimize health risks such as salmonella.

4. Include Probiotics in Your Diet

Probiotics consist of yeasts and bacteria that are naturally present in your digestive system. They play a role in counteracting the adverse effects of stress, antibiotics, and an unhealthy diet.

Additionally, they aid in lactose digestion, managing IBS, boosting the immune system, and improving nutrient absorption. The top food sources of probiotics include kefir and low-fat yoghurt.

5. Stay Hydrated

Inadequate fluid intake is a significant contributor to constipation. Doctors typically advise consuming 1.5 to 2 litres of water daily. If you live in a warm climate or engage in regular exercise, you might need an extra litre.

Besides promoting better digestion, staying hydrated helps lubricate your joints, maintain body temperature, and eliminate toxins from your body.

6. Include Healthy Fats in Your Diet

Proper digestion, which leaves you feeling satisfied after eating, depends on healthy fats like omega-3 fatty acids. These good fats enhance the feeling of fullness after meals and promote nutrient absorption, reducing the risk of inflammatory bowel diseases.

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7. Limit Intake of Food with Added Sugars

Over time, excessive added sugars can lead to the production of harmful chemicals that pose a risk to your gastrointestinal tract. Carefully read food labels to identify potential sources of unhealthy sugar. Be aware that some manufacturers may attempt to conceal sugar content in their product labels.

8. Do Not Eat Too Much Red Meat and Processed Meat

Research shows that consuming excessive amounts of processed and red meats can have negative effects on the digestive system. These meats often contain elevated levels of chemicals and additives that may harm the body.

Unless you have specific dietary requirements, it is generally advised to limit your consumption to a maximum of three servings per week.

To reduce your intake, consider using processed or red meat as an ingredient in side dishes rather than the main course. An alternative to meat is beans, which provide a similar protein content without the associated risks.

9. Chew Your Food Properly

The main function of your teeth is to reduce food into smaller pieces, facilitating digestion. Smaller food particles allow digestive enzymes to work more effectively in your digestive system.

Therefore, it’s essential to chew your food properly and thoroughly. Adequate chewing can also help prevent issues like heartburn and indigestion.

10. Eat on Schedule

Skipping meals or irregular eating patterns can disrupt your digestive system, leading to confusion and abnormal functioning.

To maintain a smoothly running digestive process, aim to have regular mealtimes. Try to sit down for breakfast, lunch, and dinner at consistent times each day, and incorporate regular snacks as well. This routine can help keep your digestive system on track.

Conclusively

Improving your digestive health does not mean you have to make immediate and big changes in your lifestyle. You can start with any of the tips we shared today, so you can reduce your risk of developing digestive problems.

However, if you’re experiencing symptoms that indicate a problem with your digestive tract, don’t hesitate to reach out to our specialists.

For more health tips, check here.

Related Topics:Digestion Digestive Health health tips

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HEALTHY LIVING

5 Ways To Stay Healthy This Christmas Season

Published

1 day ago

December 21, 2024

Adaeze Okechi

5 Ways To Stay Healthy This Christmas Season | fab.ng

The Christmas season is full of joy, food, and celebrations, but it can also be a time when health routines fall by the wayside. To stay healthy during the festive period, adopting mindful habits is key.

Here are five actionable strategies to ensure you enjoy the festivities while prioritising your well-being.

1. Make Balanced Food Choices

The holiday season is synonymous with indulgence. While it’s tempting to try everything on the table, opt for a balanced approach. Start meals with proteins and vegetables, which keep you full longer and stabilise your blood sugar.

Enjoy festive treats in moderation, allowing yourself small portions of your favourites without overindulging. By practising mindful eating, you can savour holiday flavours without guilt.

Staying hydrated is equally important. Drink plenty of water to counterbalance rich foods and avoid excessive sugary beverages or cocktails. Alternating alcohol with water is a good way to maintain balance during parties.

2. Prioritise Regular Exercise

Exercise doesn’t have to stop during the Christmas season. Incorporate simple physical activities like morning walks, quick home workouts, or even yoga to maintain your energy levels and reduce stress.

A 10–15 minute walk after meals can aid digestion and manage blood sugar levels. Staying active ensures you feel energised and offsets the effects of holiday indulgences.

3. Manage Holiday Stress

The Christmas season can be hectic, with endless to-do lists and social events. Combat stress by practising mindfulness and setting realistic expectations for your time.

Take breaks when needed, meditate, or engage in activities that help you unwind. Organising your tasks and delegating responsibilities can also alleviate pressure.

4. Get Adequate Sleep

Sleep is crucial for overall health, especially during a busy festive period. Poor sleep can lead to increased cravings and mood swings, making it harder to stick to healthy habits. Aim for 7–8 hours of rest each night.

Create a calming bedtime routine by avoiding screens, dimming lights, and reading a book to relax. Staying consistent with your sleep schedule will keep your energy levels high throughout the Christmas season.

5. Plan Ahead for Healthier Choices

With back-to-back events, it’s easy to fall into unhealthy eating habits. Preparing healthy snacks like nuts, boiled eggs, or fruit ensures you have nutritious options on hand.

Planning meals and snacks ahead of time helps avoid impulsive decisions, keeping your health goals on track even during the busiest days.

Enjoy the Festivities While Staying Healthy

By focusing on mindful eating, staying active, managing stress, sleeping well, and planning ahead, you can enjoy the Christmas season while maintaining your health. Balancing fun with wellness ensures you start the new year feeling your best.

If you found this article helpful, read more here.

FOOD

5 Health Benefits Of Cooking With Garlic

Published

2 weeks ago

December 7, 2024

Adaeze Okechi

5 Health Benefits of Cooking With Garlic | fab.ng

Garlic is more than just a flavour enhancer; it offers numerous health benefits that have been celebrated for centuries. Incorporating garlic into your meals not only enriches the taste but also boosts your overall well-being.

Let’s explore five key health benefits of garlic, emphasising why this simple ingredient deserves a spot in your kitchen.

1. Boosts Heart Health

Garlic is renowned for its heart-protective properties. It helps lower blood pressure and reduces cholesterol levels, which are crucial factors in maintaining cardiovascular health.

Allicin, a compound found in garlic, relaxes blood vessels, improving blood flow and reducing the risk of heart disease.

Regular consumption of garlic may also prevent artery hardening, a condition known as atherosclerosis. Clearly, one of the primary health benefits of garlic is its contribution to a healthy heart.

2. Strengthens the Immune System

Garlic acts as a powerful immune booster. Its antibacterial, antiviral, and antifungal properties help the body fend off infections. Rich in antioxidants, garlic combats free radicals that can damage cells and contribute to illness.

Cooking with garlic regularly can support your immune system, making it more resilient against common colds and flu. This vital health benefit of garlic makes it a natural defence mechanism.

3. Improves Digestive Health

Garlic promotes healthy digestion by stimulating the production of digestive enzymes. Its antimicrobial properties can help balance gut flora, reducing harmful bacteria and promoting beneficial ones.

Additionally, garlic may reduce inflammation in the gut, alleviating symptoms of conditions like irritable bowel syndrome (IBS).

Including garlic in your diet can improve overall digestive function, emphasising another essential health benefit of garlic.

4. Enhances Bone Health

Surprisingly, garlic may also support strong bones. It contains minerals like calcium, manganese, and selenium, which are vital for bone density and strength.

Some studies suggest that garlic consumption can increase estrogen levels in women, potentially reducing the risk of osteoporosis.

This lesser-known health benefit of garlic highlights its role beyond the kitchen, contributing to long-term skeletal health.

5. Supports Detoxification

Garlic aids the body’s natural detoxification process by activating liver enzymes that help eliminate toxins. Its sulfur compounds enhance liver function, enabling the body to flush out heavy metals and harmful substances more efficiently.

Regularly cooking with garlic can provide a natural cleanse, supporting overall vitality. This detoxifying health benefit of garlic underscores its importance for maintaining internal balance.

Incorporating Garlic into Your Diet

Maximise these health benefits by adding garlic to soups, stir-fries, and sauces. Crush or chop it and let it sit for a few minutes before cooking to enhance its beneficial compounds.

Remember, the health benefits of garlic are most potent when it’s used fresh and minimally cooked.

Cooking with garlic not only elevates your culinary creations but also offers significant health advantages. Embrace this versatile ingredient and enjoy the multiple health benefits of garlic with every meal.

Would you like more articles or additional tips? Check here.

HEALTHY LIVING

How To Stay Healthy While Boosting Productivity

Published

3 weeks ago

November 30, 2024

Adaeze Okechi

Balancing health and productivity is essential for personal well-being and professional success. Integrating healthy habits into your daily routine enhances focus, reduces stress, and increases overall efficiency.

Here’s how you can maintain good health while staying productive:

1. Prioritise Physical Health

Exercise Regularly: Physical activity enhances both physical health and mental clarity. Simple practices like taking short walks during breaks or stretching between tasks improve circulation and energy levels.

Maintain Good Nutrition: Eating balanced meals fuels your body and brain. Choose healthy snacks and stay hydrated throughout the day to maintain consistent energy levels.

Sleep Well: Adequate sleep (7-9 hours) improves memory, focus, and mood, contributing to higher productivity. Establish a consistent bedtime routine to ensure restful sleep.

2. Manage Your Energy, Not Just Time

Identify peak productivity periods in your day. Allocate complex or creative tasks to those high-energy times, and save routine work for low-energy periods. This practice optimises your natural rhythms for maximum efficiency.

3. Practice Mindfulness and Stress Management

Take Short Breaks: Regular breaks prevent burnout and boost concentration. Even a five-minute pause every hour can refresh your mind.

Mindful Practices: Meditation or deep-breathing exercises reduce stress and improve focus. Incorporating these into your daily routine fosters mental clarity and emotional resilience.

4. Create a Healthy Work Environment

Ergonomic Workspace: Arrange your workspace to support good posture and reduce strain. Use ergonomic furniture and ensure proper lighting to prevent fatigue.

Limit Distractions: Reduce noise and digital interruptions to stay focused. Tools like “Do Not Disturb” settings and noise-cancelling headphones can help create a conducive work atmosphere.

5. Foster Mental Health

Set Boundaries: Separate work from personal time. Avoid checking work emails after hours to maintain a healthy work-life balance.

Stay Connected: Engage in positive social interactions at work. A supportive environment enhances motivation and reduces feelings of isolation.

6. Optimise Productivity Techniques

Batch Tasks: Group similar activities together to avoid frequent context-switching, which drains mental energy. This method enhances focus and efficiency.

Use To-Do Lists: Organise tasks by priority. Focus on completing high-value activities first to maximise your productivity.

By integrating these health-focused strategies into your daily routine, you can maintain physical well-being, reduce stress, and improve productivity, creating a sustainable path to professional success and personal fulfilment.