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Finding Relief from constipation

July 8, 2023

It feels terrific to be back here, sharing insights and knowledge with you all. Shocking how time flies, It has been quite a while since my last blog post, due to circumstances beyond my control. Nevertheless, like the constancy of nature, I always find my way back home to you. Today, we embark on a journey that touches upon a common yet often overlooked issue: constipation. I have got many of you reaching out about constipation and I think an article is in order.

Constipation is a widespread digestive disorder affecting millions of people worldwide, regardless of their geographical location. From bustling cities to rural villages, the struggle with constipation is universal. According to a systematic review and meta-analysis of chronic constipation, the average prevalence of constipation was estimated at 16% worldwide. Constipation occurs when bowel movements become infrequent, difficult, or incomplete, leading to discomfort, bloating, and abdominal pain.

Constipation remedies

The Role of Nutrition:

A significant contributor to constipation is an inadequate diet. In our fast-paced lives, we often overlook the importance of proper nutrition, unintentionally causing digestive disruptions. Including fiber-rich foods in our daily diet is a powerful way to combat constipation. Fiber adds bulk to the stool, making it easier to pass through the intestines.

Now, you might be wondering which foods are rich in fiber. Here’s a list to get you started: whole grains like brown rice and oats, fresh fruits and vegetables, legumes, nuts, and seeds (Chia seeds are really good. Add these to your juices and smoothies).  These wholesome choices not only promote bowel regularity but also provide a myriad of other health benefits.

Moreover, it is essential to stay adequately hydrated throughout the day. Drinking plenty of water helps soften the stool and facilitates smoother bowel movements. Aim for at least eight glasses of water daily, but remember, the requirement may vary based on factors such as climate, activity level, and overall health.

Fruits And Veggies In Wood Box With White Backdrop Stock Photo - Download Image Now - Vegetable, Fruit, Basket - iStock

Embracing Toilet Discipline:

In addition to a fiber-rich diet, establishing a toilet discipline routine can make a world of difference in overcoming constipation. This routine involves setting aside specific times for bathroom visits, preferably after meals or in the morning when the body’s natural rhythms are most active. Creating a calm and relaxing environment in the bathroom can also contribute to a successful experience.

Practical Tips for Toilet Discipline:

  1. Be consistent: Make it a habit to visit the bathroom at the same time each day, even if you don’t feel the immediate urge. Consistency helps regulate your body’s internal clock.
  2. Allow ample time: Avoid rushing through your bathroom routine. Sit comfortably on the toilet for a few minutes, allowing your body to relax and encourage natural bowel movements.
  3. Don’t suppress the urge: When nature calls, listen! Ignoring the urge to defecate can disrupt the natural rhythm and lead to constipation. Respond promptly to your body’s signals.

While exploring constipation remedies, it is vital to acknowledge the wisdom passed down through generations. In Uganda and various African communities, certain traditional remedies have proven effective in easing constipation. For instance, consuming natural laxatives like papaya, pawpaw, and boiled cassava leaves can provide relief. It is fascinating how our African heritage holds a treasure trove of solutions to modern-day ailments. Do not discard them in a bid to be modern.

Doctor says we've been going to the toilet wrong and it could put your health at risk - Mirror Online

Conclusion:

Constipation is a condition that affects people worldwide, regardless of borders or cultures. By embracing a fiber-rich diet, staying well-hydrated, and practicing toilet discipline, we can alleviate the discomfort and regain regularity in our digestive system. Remember, it’s the small steps we take every day that lead us to a healthier and happier life.

Disclaimer:

This article is for informational purposes only and does not constitute medical advice. If you are experiencing chronic or severe constipation, it is crucial to consult a healthcare professional for personalized guidance.

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Nutrition

Global child nutrition month-April

April 5, 2023

Global Child Nutrition Month is a month-long awareness campaign focused on promoting good nutrition for children around the world. The campaign is celebrated every year in April to raise awareness about the importance of proper nutrition for children’s health and well-being. In essence, children represent the future, and it’s crucial that we take steps while they’re young to ensure they develop into intelligent, cultured, and kind individuals. By doing so, they can contribute to building and advancing society to become modern, comprehensive, diverse, and inclusive for everyone. One of the most effective ways to accomplish this is by ensuring that our children are well-fed, cared for, and equipped with the necessary resources to lead healthy and nourished lives.

The objective of Global Child Nutrition Month is to increase public awareness about the importance of a balanced diet, the need for proper nutrition, and the role of parents, caregivers, and communities in ensuring that children have access to healthy food. The campaign highlights the importance of providing children with the necessary nutrients to support their physical and mental development, improve their cognitive abilities, and protect them from malnutrition and related diseases.

In many parts of the world including Uganda, children suffer from malnutrition, which is a condition caused by a lack of nutrients. Malnutrition can lead to stunted growth, weakened immune systems, and increased susceptibility to infections and diseases. Malnourished children also often struggle to learn, which can have long-term impacts on their educational attainment and future opportunities. Global Child Nutrition Month seeks to address these issues by raising awareness about the importance of proper nutrition and promoting initiatives that provide children with healthy food. The campaign encourages parents, caregivers, and communities to take an active role in ensuring that children have access to healthy food, and it also advocates for policies that support healthy nutrition for children.

HOW TO OBSERVE GLOBAL CHILD NUTRITION MONTH

Learn about nutrition

Even as adults, many of us may not fully comprehend the significance of proper nutrition and the critical role it plays in maintaining a healthy lifestyle. Fortunately, there are numerous resources and illustrative tools available to help us better understand and incorporate healthy eating habits into our daily routines. One such tool is the food nutrition pyramid, which is widely used in schools to educate children about the different food groups and the appropriate amounts of each group required for a well-balanced diet.

If you want to improve your understanding of nutrition, consider doing some research or taking a short online course. Learning about how different foods are categorized and their nutritional benefits can help you make informed decisions about your diet and lead to a healthier lifestyle. With the right knowledge and resources, you can take the necessary steps toward achieving optimal nutrition and overall well-being.

Show kids that food can be fun

As it’s commonly known, children can be fussy eaters, and encouraging them to try different types of food can be quite challenging. However, one effective strategy is to engage them in the food preparation process, allowing them to experiment with their meals within reasonable limits and away from sharp objects. By involving kids in selecting fresh produce, preparing dishes, and creating tasty meals, their interest in nutrition can be piqued, leading to better eating habits. This approach not only enables them to have fun while making and eating food but also provides an opportunity for them to learn more about nutrition.

Learn to cook

In a fast-paced world where time is equated to money, individuals often work multiple jobs to support their families. However, there are abundant online resources with simple recipes that require only a few ingredients and basic cooking skills to create delicious meals for the entire family. Consider taking cooking classes or gifting your partner with lessons to ensure that someone in the household is equipped to prepare healthy meals. During Global Child Nutrition Month, there are numerous ways to contribute to the cause. Parents and caretakers can take action by providing balanced meals at home, packing nutritious lunches, and encouraging children to try new and diverse foods. Communities can also support the campaign by organizing events that promote healthy eating habits and offering access to healthy food options, such as community gardens or farmers’ markets.

 

Policymakers can also support the campaign by implementing policies that promote healthy nutrition for children. These policies may include regulations on the marketing of unhealthy foods to children, funding for school meal programs, or subsidies for healthy food options in underserved communities.

Global Child Nutrition Month is an important campaign that highlights the critical role of nutrition in children’s health and well-being. By raising awareness about the importance of proper nutrition and promoting initiatives that provide children with healthy food, the campaign can help to improve the lives of millions of children around the world.

WHY GLOBAL CHILD NUTRITION MONTH IS IMPORTANT

Healthy families emerge

When families are motivated to prioritize the well-being of their children, they tend to adopt healthier practices when it comes to food and cooking. For instance, a household that places emphasis on serving nutritious meals to their kids, including ample servings of brain-boosting fruits and vegetables, is likely to inspire the parents to follow suit and eat healthily as well. This domino effect can contribute to the emergence of healthier communities overall.

It feeds and inspires children

Providing children with proper care, a stable living environment, and access to nutritious food can greatly enhance their energy levels and ability to concentrate on their education. The demands of schoolwork and homework necessitate a significant amount of endurance, insight, and vigor, underscoring the importance of addressing the root causes of malnutrition. By eliminating hunger and related illnesses, children are more likely to feel motivated and engaged in their studies, unencumbered by the physical discomfort and distractions caused by inadequate nourishment.

It actively encourages development and improvement

Global Child Nutrition Month serves as a global call to ensure that children worldwide are properly nourished and taken care of, which inspires nations and communities to exert greater efforts in providing the essential resources for their children’s growth and development. This commitment begins in the home, permeates through schools, and eventually becomes an integral part of our daily routine. Therefore, it is vital to raise awareness and observe international months like Global Child Nutrition Month.

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Following a restrictive diet? read this.

March 24, 2023

Many people adopt a restrictive diet for various reasons, such as weight loss, improving their health, or religious and cultural beliefs. While some restrictive diets may offer short-term benefits, they can also have several negative consequences on both physical and mental health in the long run.

What is a restrictive diet?

A restrictive diet is a type of eating pattern that involves limiting or eliminating certain foods or food groups from the diet.

Some common examples of restrictive diets include:

  1. Low-carbohydrate diets: These diets limit or eliminate foods high in carbohydrates, such as bread, pasta, rice, and sugar, in favor of foods high in protein and fat.
  2. Gluten-free diets: These diets eliminate gluten, a protein found in wheat, barley, and rye, to manage celiac disease, gluten intolerance, or other health conditions.
  3. Vegan diets: These diets exclude all animal products, including meat, fish, dairy, and eggs, for ethical, environmental, or health reasons.
  4. Ketogenic diets: These diets are high in fat, low in carbohydrates, and moderate in protein, which forces the body to burn fat for energy instead of carbohydrates.
  5. FODMAP diets: These diets eliminate foods that are high in fermentable carbohydrates, which can trigger digestive symptoms in people with irritable bowel syndrome (IBS).

Consequences of a restrictive diet:

  1. Nutrient deficiencies: Restricting certain foods or entire food groups can lead to nutrient deficiencies. For example, a vegan diet that doesn’t include enough plant-based sources of protein can lead to protein deficiency, while a low-carbohydrate diet can result in a lack of essential vitamins and minerals found in fruits, whole grains, and legumes.
  2. Slower metabolism: Restrictive diets that significantly reduce calorie intake can cause the body to go into starvation mode, which slows down the metabolism. This can make it harder to lose weight and maintain a healthy weight in the long run.
  3. Increased risk of eating disorders: Strict food rules and extreme dietary restrictions can trigger disordered eating behaviors and increase the risk of developing eating disorders such as anorexia nervosa, bulimia nervosa, and binge eating disorder.
  4. Low energy levels: A restrictive diet can lead to low energy levels and fatigue due to insufficient calorie intake and nutrient deficiencies. This can affect daily activities, exercise performance, and overall quality of life.
  5. Mood changes: A restrictive diet can also affect mental health and cause mood changes. Low-carbohydrate diets, for example, have been linked to irritability, mood swings, and depression.
  6. Social isolation: A restrictive diet can make social situations, such as eating out with friends or family, challenging and isolating. This can lead to feelings of anxiety, depression, and loneliness.
  7. Increased risk of chronic diseases: Some restrictive diets that eliminate entire food groups may increase the risk of chronic diseases such as heart disease, cancer, and osteoporosis.

Red flags to look out for when following a restrictive diet

  1. Obsessive thoughts about food and weight: Constantly thinking about food, weight, and body image can be a sign of an unhealthy relationship with food.
  2. Avoidance of social situations involving food: Refusing to attend social gatherings or events that involve food or feeling anxious about eating in front of others may be a sign of a restrictive diet.
  3. Extreme food rules and restrictions: Following strict food rules, eliminating entire food groups, or severely restricting calories can be a sign of a restrictive diet that can lead to nutrient deficiencies, slow metabolism, and disordered eating behaviors.
  4. Feeling guilty or ashamed about eating: Feeling guilty or ashamed about eating certain foods or exceeding a certain calorie limit can be a sign of an unhealthy relationship with food.
  5. Preoccupation with body weight and shape: Constantly weighing oneself, measuring body parts, or obsessing over clothing sizes can be a sign of a restrictive diet that can lead to body dysmorphia and low self-esteem.
  6. Physical symptoms of malnutrition: Nutrient deficiencies, such as anemia, brittle nails, hair loss, and fatigue, can be a sign of a restrictive diet.

If you or someone you know is experiencing any of these red flags, it’s important to seek help from a healthcare professional or a registered dietitian to address any underlying issues and develop a healthy and sustainable eating pattern.

 

In conclusion, while a restrictive diet may offer short-term benefits, it can have negative consequences on both physical and mental health in the long run. It’s important to adopt a balanced and sustainable eating pattern that meets individual needs and preferences and provides all the essential nutrients needed for optimal health. It’s important to consult with a healthcare professional or a registered dietitian before starting any restrictive diet to ensure that it meets individual nutritional needs and preferences and does not compromise overall health. They can also help you develop an informed healthy and sustainable eating plan.

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Top 5 benefits of bone broth

February 22, 2023

Bone broth has gained popularity in the recent past for its benefits with the latest being added to the breakfast menu. More people are having bone broth first thing in the morning as a health drink. As to whether this is right or wrong, I will say the timing does not necessarily matter but what is important is that it is essential for your health as we shall see later.

Bone broth is a clear, protein-rich liquid obtained by simmering meaty joints and bones in water. It distinguishes itself from stock due to its long cooking time, 12 hours or as long as two days. Dating back to prehistoric times, hunter-gatherers turned otherwise inedible animal parts like bones, hooves, and knuckles into a broth they could drink so it is not something new. Bone broth can be made using bones from just about any animal; pork, beef, veal, turkey, lamb, bison, buffalo, chicken, or fish. Marrow, connective tissues like feet, hooves, beaks, gizzards, or fins can also be used. This simmering causes the bones and ligaments to release healing compounds like collagen, proline, glycine, and glutamine that have the power to transform health.

Bone broth contains very useful minerals like calcium, magnesium, phosphorus, silicon, sulphur to mention but a few that the body can easily absorb. Research indicates that it contains chondroitin sulfate and glucosamine, compounds known to reduce inflammation, arthritis, and joint pain. These compounds are sold as pricey supplements so here is a cheat code for you.

 

Bone Broth: 7 Benefits and How to Make It

Benefits of bone broth

  • Boosts gut health and aids digestion

Bone broth is very high in protein, in particular gelatine which is one of the most abundant proteins in there. It binds with water to support the healthy movement of food through the intestines once in the digestive tract. Gelatine contains an amino acid called glutamine that helps maintain the function of the intestinal wall and has been known to prevent and heal a condition known as “leaky gut”. A leaky gut is a condition when the barrier between the gut and the bloodstream is impaired and is associated with several chronic diseases.  When this condition occurs, substances that your body doesn’t normally allow through leak into your bloodstream, which leads to inflammation and other problems.

  • Vital for improved joint health

Bone broth is an excellent source of collagen, a protein found in vertebrae animals in their bones, skin, cartilage, ligaments, tendons, and bone marrow. As we get older, our joints naturally experience wear and tear, and we become less flexible. Collagen is essential in wound healing, skin elasticity (think less wrinkles/stretch marks), healthy nails and hair, and improved joint health.

During the cooking process, this collagen is broken down into another protein called gelatine, which have seen previously. Gelatine contains important amino acids that support joint health, and is important for injury prevention and tissue repair. It contains proline and glycine, used by the body to build its own connective tissue including tendons, which connect muscles to bones, and ligaments, which connect bones to each other.

  • Boosts the immune system

The small intestines are the primary site for nutrient absorption and the first line of defense in our immune system. If the gut barrier becomes damaged or leaky, this can disrupt immune function. Inflammation is increased and leads to dysfunctions all over. The immune system in response releases high levels of antibodies in turn that cause an autoimmune-like response and attack healthy tissues. Bone broth will be helpful to consume to restore gut health and therefore support immune system function and healthy inflammation response. Collagen/gelatin and the amino acids proline, glutamine and arginine help seal these openings in the gut lining and support gut integrity.

  • Important for detoxification

Would you believe me if I told you that bone broth is very beneficial when it come to detoxification? Oh yes! Bone broth contains a powerful detoxification agent that aids the digestive system to expel waste and promote the liver’s ability to remove toxins. It contains glycine and potassium which support liver and cellular detoxification. In addition it maintains tissue integrity and improves the body’s use of antioxidants. As this happens, sleep and brain function is improved.

  • Good for your skin and may be anti ageing

Collagen contained in bone broth is a structural protein found in skin, cartilage and bone. It helps form elastin and other compounds within skin that are responsible for maintaining skin’s youthful tone, texture and appearance. Collagen integrity is attributed to helping reduce the visible signs of wrinkles, decreasing puffiness and fighting various other signs of aging. So instead of buying the supplements, how about getting ot from the source?

5 Things To Know About The Bone Broth Trend

In summary

If you have never considered consuming bone broth, this could be your sign to try it. Find yourself and simmer your way to better health. You can have it as a base for your sauces, have it alone or even as a drink. (Remember to sieve it, if you plan to have it as a drink please). There is no set time for the frequency as to how often you can have it but one thing for sure is the more you have it the more benefits you will have.

Try it and tell me how it goes in the comment section. I would love to hear from you.

See you next Wednesday

 

 

 

 

 

 

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Mindful eating

December 1, 2022

Do you ever think about what you are eating at table or are you the kind who just gets food down your throat amidst a million things going on?

I am a big advocate of listening to your body when you give it food but this is almost impossible if you are not mindful. Many times our bodies communicate whether they like certain foods or not but unfortunately we pay little or no attention.

Mindful eating is a phenomenon that has been coined in the recent past. It grew out of research that was carried out since 1980 on the effects of mindfulness practice on a range of health issues, including stress-related illness, depression, anxiety, chronic pain, and heart disease. It has since been considered a complementary alternative medicine (CAM) approach to the treatment of obesity, Type 2 diabetes, and eating disorders thereby gaining popularity over the years.

What is mindful eating?

Mindful eating refers to maintaining an in-the-moment awareness of the food and drink you put into your body. It places awareness on the menu, whenever and wherever we eat as well as making us watchful about what we eat, with the aim of transforming our relationship with food by focusing on the how and why of eating. Eating mindfully means that you are using all of your physical and emotional senses to experience and enjoy the food choices you make. This could be at the point of eating the food or even purchasing and preparing it.

Mindful eating encourages a more holistic point of view as it involves observing how the food makes you feel and the signals your body sends about taste, satisfaction, and fullness. It requires you to simply acknowledge and accept rather than judge the feelings, thoughts, and bodily sensations you observe. It can extend to the process of buying, preparing, and serving your food as well as consuming it as mentioned prior. Mindfulness targets becoming more aware of, rather than reacting to, one’s situation and choices. This helps to increase gratitude for food, which can improve the overall eating experience since it encourages one to make choices that will be satisfying and nourishing to the body.

How does it work?

Mindful eating focuses on your eating experiences, body-related sensations, and thoughts and feelings about food, with heightened awareness and without judgment. Attention is paid to the foods being chosen, internal and external physical cues towards food, and your responses to those cues with the goal of promoting a more enjoyable meal experience and understanding of the eating environment.

many of us, our busy daily lives often make mealtimes rushed affairs. Raise your hand if you have found yourself eating in the car commuting to work, at the desk in front of a computer screen, or parked on the couch watching TV. (My hand is up too). Our day-to-day has often left us to resort to rushed meal times. We eat mindlessly, shoveling food down regardless of whether we’re still hungry or not. We like the feeling of keeping our mouths busy regardless of what the food will benefit us. Many times we are feeding everything but hunger.

Funny story; one time I sat for a test paper and it did not go as expected. I got out of the test room so mad at myself (I am so hard on myself for these things by the way), and all my brain was telling me was food. Matter of fact, I went to the restaurant across the road and had the food. Was I hungry? Of course not. I was feeding my emotions and I cannot tell you what the chicken that I ate tasted like. This is what mindless eating can look like.  All I did that day was satisfy my emotional needs. This could be you or someone you know. Do you eat to relieve stress, or cope with unpleasant emotions such as sadness, anxiety, loneliness, or boredom? If your answer is I don’t know, you may want to do a self-check.  Mindful eating is the opposite of this kind of unhealthy “mindless” eating. Ultimately, this means we have a better chance of understanding what foods nourish us and what foods help us stay healthy while also encouraging a deeper appreciation of every meal, every mouthful, and every ingredient.

6 BASICS OF MINDFUL EATING - Shapa Blog

Benefits of mindful eating

  1. Improves digestion

Many of us do not take time to chew food efficiently. Did you know that your mouth contains enzymes that help you to start digesting food while you’re chewing? In mindful eating, we are encouraged to eat more slowly and chew our foods thoroughly as this results in earlier and more effective digestion of food. A lot of mindful eating practices include chewing foods well, which also helps with the digestive processes.

  1. Develop healthier habits and attitudes toward food and ourselves

Remember my story about feeding everything else but hunger? Over time, it’s easy to develop an unhealthy relationship with food. This can be unlearned through mindful eating. Better eating habits and attitudes can be developed which will not only serve your nutrition needs but even other needs like emotional and mental health.

  1. Promotes enjoyment of and appreciation for food

When is the last time you truly enjoyed your food? We are told that food eaten in smaller quantities is more enjoyable as opposed to larger quantities. (Do you agree?)

Try it today and take your time. Be mindful to feel all the different textures and spices. Let your taste buds listen to the different foods and tell me if you will feel the difference.  I bet it will be a memorable meal. Mindful eating practices will get you to have more gratitude for the food on your table to the extent of appreciating where it comes from and the hands that prepare it. You may also develop a sense of thankfulness for all the ways that it’s benefiting our bodies, so you have a more positive appreciation for food. Try introducing it to your family and busk in the results.

  1. Supports weight management

Did you know that we have a natural switch between hunger and fullness? We call these cues. Naturally, we are supposed to eat when the body signales that it is hungry and likewise when we are satisfied the body will communicate as well. Many times when we override these cues, the body goes into ‘hibernation’ and the signals become so weak that they are almost none existent. In mindful eating, we try to reawaken these cues to avoid over or under-eating. Listening to your body’s internal cues is key in developing better weight management techniques such that instead of measuring your hunger by external measures, such as the amount of food on your plate or calories you’re consuming, you’re relying on what your body is telling you.

In conclusion

When we talk about mindfulness in eating, it is an invitation for us to remove those distractions and sit uninterrupted with our food and those we are eating with. I hope the next meal you will have, you will take your time, eat more slowly, and savor the flavors, the aromas, and the textures. Keep this at the back of your mind at all times.

Please share your experience with us.

See you next Wednesday

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