Hello! Steemians,
A happier, healthier, flatter belly is in your future. I have the cure for whatever ails you, from icky bugs to uncomfortable bloating.
A - APPLE SAUCE
- The five foods you can safely eat the day after you have run, These are ( bananas, rice, applesauce and toast /tea) .It won't irritate your intestines.
B - BREATHING
- Deep, slow breaths, the kind that makes your abdomen rise and fall and can stop your stomach from flip-flopping or be emptying out right before a high stakes event like a big presentation. that reaction happens because your brain is releasing stress hormones that affect your gut.
C - CEREAL
- If cereal is your morning go to ( billions of boxes are sold each year ). pick one that's made from 100 percent whole grains and that contains six or more grams of fiber per serving. Fiber is key to regular bowel function, and you need 25 to 35 grams a day, possibly more if you tend to get constipated.
D - DRAG OUT YOUR MEALS
- If you eat slower, you’ll chew your food better, which leads to better digestion. Digestion actually starts in the mouth, so the more work you do up there, the less you’ll have to do in your stomach. This can help lead to fewer digestive problems.
E - EXERCISE
- You don't have to work up a sweat to help your belly. Simply walking, can improve symptoms of irritable bowel syndrome.
F - FODMAP DIET
- That acronym stands for '' Fermentable Oligo Di Monosaccharides And Polyols''.
Healthy carbohydrates that in excess may exacerbate symptoms of inflammatory bowel disease( IBD) or even stubborn IBS. The diet restricts or eliminates food high in these sugars( including dairy, wheat, legumes, and many fruits ).
G - Gallbladder
- The little organ under your liver can be host to a common complaint: gallstones ( usually crystallized cholesterol from bile ). To avoid them, maintain a normal weight, exercise regularly, and get your fat from nonmeat sources.( e.g. fish, avocados, or nuts)
H - HOLD THE HOT SAUCE
- For some people, spicy foods seem to cause acid flux ( when the contents of the stomach put pressure on and open the valve to the esophagus). Sounds like you? Try ginger: the roots add heat and may ease nausea. too.
I - INULIN
- INU - what ? this type of food found in bananas, whole wheat, and artichokes, among other foods, is prebiotic which means it fuels beneficial bacteria in your gut. Don't confuse it with the processed version found in packaged foods, get it from as many different whole foods as you can.
J - JEANS
- That free feeling you get when you unbutton your pants is your organs thanking you for not squishing them. Skinny jeans and slimming garments ( that's you, control top ) may compress the stomach.
K - KALE
- This amazingly healthy superfood can alas make you super gassy, and so can other cruciferous veggies like Brussel sprouts, broccoli, and cauliflower. To lessen the effect make sure you Drink a big glass of water when you eat them, which will aid in digestion.
L - LACTOSE
- Are you among the 65 percent of us who have trouble digesting dairy? Swap in lactose-free milk for regular cow juice, and take an over the counter tablet containing lactase ( an enzyme that breaks down sugar in milk ) before eating dairy products.
M - MICROBIOME
- This is a fancy word for the good and bad bacteria that live in your body. The more varied the population of good guys, the healthier you will be. To diversify, eat lots of produced and fermented foods, avoid unnecessary antibiotics, and take probiotic supplements.
N - NOROVIRUS
- To evade the vomit, inducing virus when a person in your home has it:
Quarantine the sickie to one part of the house ( kitchen's off limits) frequently clean the bathroom, doorknobs, light switches, and remotes with a bleach-based product and do laundry on the sanitize or hot setting.
O - OVER THE COUNTER
- One remedy does not fit all problems! Four great instant relievers for :
GAS - simethicone ( e.g. Disflatyl )
REFLUX - an antacid (e.g. Tums)
DIARRHEA - bacillus clausii (e.g. Erceflora)
NAUSEA OR MOTION SICKNESS - antihistamine (e.g. Bonamine)
P - PREP THOSE ONIONS!
- Those pungent bulbs ( plus shallots and garlic) are common culprits in acid reflux. A good workaround: Roughly chop bulbs, saute them in olive oil, then strain and use the scented oil, rather than the ingredient itself in your recipe.
Q - QUESTION YOUR DIET
- for a week write down your diet and when symptoms arise, then show the log to a Physician.
R - ROUTINE
- So aim for consistency regular mealtimes, water intake, sleep and physical activity. it helps your gut problems.
S - SEE A SPECIALIST
- Call your physician, who can assess your symptoms or prescribe helpful medications, from antispasmodics to antidiarrheal agents.
T - TIME YOUR SUPPLEMENT
- Some common ones (Iron, Magnesium, Vitamin Cand Fish oil ) can cause nausea, reflux, or bowel complaints. Talk to the doctor who ID'd the deficiency: She may suggest taking smaller doses more frequently or, for some supplements, taking them just after a meal.
U - UN PROCESS YOUR DIET
- Many processed foods, like crackers and cookies, can be constipating. Look for whole foods instead. ( A cup of raspberries has eight grams of fiber.)
V - VIEW YOUR OUTPUT
- Ideally, your stool should be smooth, soft and long, like a snake. Talk to your doctor if you have even one red, black or pale stool or if it 's loose, narrow like a pencil or consistently difficult to pass.
W - WATER, PLEASE !
- Dehydration causes constipation, so aim to drink eight glasses of H20 every day. Too much? Fresh Fruit counts toward your total. One apple contains about 4 oz. ( 1/2 cup ) water.
X - XYLITOL
- And other sugar alcohols, like sorbitol and mannitol, can have a dark side that affects your uh, doo-doo. They may induce bloating and in some people, diarrhea.
Y - YOGA POSES
- Both the seated twist and the downward dog promote gut movement and are key to relieving gas.
Z - ZERO
That's how many people never have holdups or mad dashes to the loo. So don't panic if your gut gurgles.
Gas, bloating, diarrhea, and constipation are normal once in a while. ( But talk to your Doc if it happens often ).
Thank you for reading Steemians ...... until next time... Salamat ka.ayo <3
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