AVOIDING CONSTIPATION

There are natural ways to help prevent that embarrassing problem of constipation.  Digestive tract and stomach problems are very pervasive, but no one wants to talk about them.  So here is a little free advice.  You can help to keep your digestive system working by getting enough fiber and magnesium.  We all know that fiber adds bulk that makes it easier to eliminate waste.  But did you realize the magnesium is Mother Nature's muscle relaxant which tends to keep things moving along and it also tends to attract water which hydrates the stool.  According to Dr. Gerald E. Mullin, associate professor of medicine at John Hopkins University School of Medicine, getting enough fiber and magnesium in the diet can prevent constipation in most people.  However, if constipation becomes a serious issue, you should always check with your doctor.  There could be a more serious problem involved. Dr. Mullin suggests including these foods rich if fiber and magnesium to your diet on a regular basis: spinach, squash, broccoli, basil, and almonds.

clipart

#13 HEALTHIEST FRUITS - MANGOES

 As we continue posts on the health journal's list of the fifteen healthiest fruits, we go tropical. Number thirteen is mangoes. Following is the quote from the health journal's article.

"These tropical fruits contain a variety of nutrients, but they're especially rich in vitamins A and C, which have cellular-protective properties and are essential for the proper functioning of the immune system. Eating mangoes may further help support digestion and bowel movements: A 2018 study found that daily consumption of 300 grams of mango significantly improved subjects; stool consistency and frequency and reduced intestinal inflammation in those with chronic constipation even better than a fiber supplement."

file photo

#4 HEALTHIEST FRUITS - RASPBERRIES

Continuing on with the healthiest fruits list, we have reached number four - raspberries. Raspberries are one of my favorites, so I am glad to see them high on the list.  Below is the quote from the Health Guide list I picked up in my oncologist's office.

"Raspberries are one of the best sources of fiber out there, containing 8 grams of the nutrient per cup, or a hefty portion of the recommended daily amount.  Adding them to your diet promotes healthy bowel movements, helps prevent constipation, and fuels the growth of beneficial bacteria in the digestive tract. Their fiber also helps you feel full after eating, making it easier to maintain a healthy body weight. Raspberries have an abundance of vitamins and minerals, including vitamin C, manganese, and vitamin K, along with disease-fighting antioxidants and anti-inflammatory compounds."

file photo

COMBINING POLYPHENOLS

Scientists are learning that combining two or more polyphenols may team up to improve wellness benefits as well as to boost slimming. Travis Stork, MD, says one of his favorite combinations is coffee with honey. The chlorogenic acid in coffee beans turns on fat burning to speed metabolism. When combined with sweet honey, a natural prebiotic, the pair can reduce bloat and constipation.

file photo

WHY WE NEED FIBER IN OUR DIETS

 Here's a list of some reasons it is important to have fiber in our diets. If you have any of these problems perhaps you should increase your fiber intake. Nutrition labels on food products list the fiber quantity.

1. Helps control blood sugar levels.
2. Lowers blood cholesterol levels.
3. Reduces blood pressure.
4. Helps with weight loss.
5. Helps prevent constipation and diarrhea.