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How to keep your digestive system healthy: 11 Tips for Better Digestive Health

11 Tips for Better Digestive Health

5. Incorporate probiotics — and prebiotics — into your diet. Probiotics are the same kind of healthy bacteria and yeasts naturally present in your digestive tract. “They help keep the body healthy by combating the effects of a poor diet, antibiotics, and stress,” says Adams. In addition, probiotics can enhance nutrient absorption, may help break down lactose, strengthen your immune system, and possibly even help treat IBS. Adams recommends that people eat good sources of probiotics, such as low-fat yogurt or kefir, on a daily basis.

In addition to probiotics, prebiotics can help your digestion as well. Prebiotics act as food for probiotics, helping them support healthy bacteria in the gut, according to the Academy of Nutrition and Dietetics. Prebiotics are found in a variety of raw fruits, vegetables, and whole grains including bananas, oats, onions, and legumes.

6. If you have digestive issues, try the low FODMAP diet.  Fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAP) foods, which are types of carbohydrates, can be hard for some people to digest. If you know you have IBS — or if you simply deal with symptoms such as abdominal cramping, gassiness, bloating, and diarrhea — the low FODMAP diet may offer some relief. This diet is meant to be followed for a short period of time to identify which trigger foods you should avoid for easier digestion. Work with a registered dietitian nutritionist (RD or RDN) who specializes in this area to ensure your diet is healthy while you figure out which foods should be eliminated from your diet for good.

7. Eat on schedule. Adams says that consuming your meals and healthy snacks on a regular schedule can help keep your digestive system in top shape. Aim to sit down for breakfast, lunch, dinner, and snacks around the same time each day.

8. Stay hydrated. Drinking plenty of water is good for your digestive health, according to Adams. Fiber pulls water into the colon to create softer, bulkier stools, allowing them to pass through more easily.

9. Skip the bad habits: smoking, excessive caffeine, and alcohol. Liquor, cigarettes, and too much coffee or other caffeinated beverages can interfere with the functioning of your digestive system and lead to problems like stomach ulcers and heartburn.

10. Exercise regularly. “Regular exercise helps keep foods moving through your digestive system, reducing constipation,” says Adams. Staying active can also help you maintain a healthy weight, which is good for your digestive health. Make it a point to work regular exercise into your weekly schedule.

11. Manage stress. Too much stress or anxiety can cause your digestive system to go into overdrive, according to Adams. Find stress-reducing activities that you enjoy and practice them on a regular basis.

Additional reporting by Erica Patino

Maintaining a Healthy Digestive System

Your digestive system is responsible for breaking down food and drinks into nutrients, such as carbohydrates, protein, fats and vitamins. The body uses these nutrients for energy, growth and cell repair.

Maintaining a well-balanced diet is key to keeping your digestive system healthy and decreasing your risk for gastrointestinal cancers. According to the World Cancer Research Fund, approximately 20 percent of all cancers in the U.S. are related to body fat, physical inactivity, excessive alcohol consumption and/or poor nutrition.

To maintain a healthy digestive system, try some of these tips:

Consume a variety of fruits and vegetables daily.

Fruits and vegetables are full of essential vitamins and minerals. Try to brighten your plate with a variety of colors. The daily recommendation for adults is 2 – 3 cups.

Serving size examples:

  • ½ cup cooked vegetables
  • ½ cup chopped fruit

Choose more lean meats.

Lean meats, like poultry or fish, are a good source of protein. Meats should be limited to 6 oz. per day and prepared by broiling, grilling, roasting, poaching or boiling. Processed foods, such as lunch meats, should be limited.

Examples of healthy protein sources:

  • 3 oz. poultry
  • 2 Tbsp. hummus
  • 1 egg = 1 oz. of protein
  • 1 oz. nuts

Stick to whole grains.

Make half of all grain intake “whole grains.” Great whole grains items include brown rice, quinoa and oatmeal. The process for refined “non-whole” grains, such as white bread, includes removing certain nutrients.

Serving size examples:

  • ½ cup of cooked oats, rice or pasta
  • 1 cup dry cereal
  • 1 corn tortilla

Limit fat intake.

Limit foods with excess sugar, salt and fat. Your daily diet should include no more than three servings of fat.

Serving size examples:

  • 1 tsp. oil, butter or mayonnaise
  • 2 Tbsp. salad dressing

Ensure a fiber-rich diet.

Dietary fiber promotes healthy weight by contributing to the feeling of fullness. Adequate fiber intake also can prevent constipation and diverticulosis. Before utilizing fiber supplements, try getting daily fiber intake from unrefined, fiber-rich foods. The recommended daily intake is 20 – 35 grams.

Common fiber-rich food sources:

  • Skins/peels of fruits
  • Beans and lentils
  • Whole grains
  • Nuts and seeds

Consider probiotics.

Probiotics are organisms with proposed health benefits, which are commonly derived from fermented food sources, like in cultured milk products.

The body already contains bacteria, so adding probiotics may prevent “bad” bacteria from growing. Since the digestive system is involved with immune function, probiotics also may help fight infections.

The benefits of probiotics vary, so it’s important to speak with your doctor to best determine the individual benefits.

Common probiotics food sources:

Avoid smoking and excessive alcohol intake.

Smoking and excessive alcohol intake can increase your risk for cancer and other serious diseases. In addition, smoking and alcohol can trigger heartburn and other symptoms of gastroesophageal reflux disease.

Keeping Your Gut in Check

May 2017

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Healthy Options to Stay on Tract

Your digestive system is busy. When you eat something, your food takes a twisty trip that starts with being chewed up and ends with you going to the bathroom. A lot happens in between. The health of your gut plays a key role in your overall health and well-being. You can make choices to help your body stay on tract.

Your digestive, or gastrointestinal (GI), tract is a long, muscular tube that runs from your mouth to your anus. It’s about 30 feet long and works with other parts of your digestive system to break food and drink down into smaller molecules of nutrients. The blood absorbs these and carries them throughout the body for cells to use for energy, growth, and repair.

With such a long GI highway, it’s common to run into bumps in the road. About 60 to 70 million Americans are affected by digestive diseases, like gastroesophageal reflux disease (GERD) or irritable bowel syndrome (IBS). GERD happens when your stomach acid and/or contents come back up into your esophagus (swallowing tube) or throat. This causes uncomfortable symptoms like heartburn and indigestion. IBS is a group of symptoms that includes pain in the abdomen and changes in bowel habits. People with IBS may have constipation, diarrhea, or both. Many more people have other digestive problems, like bloating and stomach pain.

“There are many factors that can impact gut health,” says Dr. Lin Chang, a GI expert at the University of California, Los Angeles. How your body’s built, your family and genetic history, how you manage stress, and what you eat can all affect your gut.

“I see a lot of lifestyle-related GI issues, and there are often no quick fixes for that,” she says. “In general, people do well when they create a more routine schedule, eat a healthy diet and smaller more frequent meals, add in some exercise, and get a good amount of sleep.”

Chang studies the connection between stress and IBS. Her research group has found that people who have early life stress are more likely to develop IBS. “However, this increased risk for IBS went down when people confided in someone they trust about the stress they experienced,” she explains. “Finding healthy ways to manage stress is important for GI health, and your health overall.”

What you eat can help or hurt your digestive system, and influence how you feel. “Increasing fiber is really important for constipation,” says Chang. “Most Americans do not eat a lot of fiber so you have to gradually increase the fiber in your diet. Otherwise you might get gas and more bloating, and won’t stick with [the changes].”

Chang says you should eat at least 20–30 grams of fiber a day for constipation. You can spread out your fiber in small amounts throughout the day. Start with small servings and gradually increase them to avoid gas, bloating, and discomfort.

Try to eat fruits and vegetables at every meal. A variety of fruits, vegetables, whole grains, and nuts can provide a healthy mix of different fibers and nutrients to your diet. An added benefit is that the more fiber and whole foods you eat, the less room you’ll have for less healthy options.

But some fiber-rich foods, called high FODMAP foods, can be hard to digest. Examples include certain fruits and vegetables, dairy products, and wheat and rye products. If you have IBS, your doctor may recommend a diet low in FODMAPS.

Researchers are coming to understand the complex community of bacteria and other microbes that live in the human GI tract. Called gut flora or microbiota, these microbes help with our digestion. But evidence has been growing that gut microbes may influence our health in other ways too. Studies suggest that they may play roles in obesity, type 2 diabetes, IBS, and colon cancer. They might also affect how the immune systemThe body’s defense against germs and foreign substances. functions. This can affect how your body fights illness and disease. Recent studies have found that microbes’ effects on the immune system may impact the development of conditions such as allergy, asthma, and rheumatoid arthritisA disease in which your immune system starts attacking your joint tissues..

You might have heard that probiotics—live microbes that are similar to those found in the human gut—can improve your gut health. These are also called “friendly bacteria” or “good bacteria.” Probiotics are available in dietary supplements and in certain foods, such as yogurt.

There is some evidence that probiotics may be helpful in preventing diarrhea associated with antibiotics and improving symptoms of IBS, but more needs to be learned. Researchers still don’t know which probiotics are helpful and which aren’t. They also don’t know how much of the probiotics people would have to take or who would most likely benefit from them.

Certain food additives called emulsifiers are something else that may affect your gut health. Emulsifiers are added to many processed foods to improve texture and extend shelf life. But studies show they can affect our gut flora.

“Our work and other research indicate that emulsifiers and other food additives can negatively impact the microbiota and promote inflammatory diseasesDiseases that cause too much inflammation—a swelling and irritation that normally protects your body from infection and disease.,” says Georgia State University’s Dr. Andrew Gewirtz. His group has been studying the relationships between food additives, gut bacteria, and disease in mice. The team also plans to examine how different food additives may affect people.

Based on what his team and others have found, Gewirtz advises, “The take home message: Eat a balanced diet and less processed foods.

“The GI system is complicated and such an important part of our health,” Chang says. “It takes a real partnership between patient and doctor to get to the root of issues. Everyone has to find a healthy routine that works for them.”

She encourages you to take an active role in finding a doctor who makes you feel comfortable. The right doctor will listen carefully to your health history and symptoms. You can help keep your gut in check by talking with your doctor and—together—making the right choices for you.

How To Keep Your Digestive System As Healthy As Possible – Blog

Your digestion is a significant and important system with your body. It can often be seen as an afterthought that you do not put much weight into, but it is key to your daily living. If you are not careful, you can cause damage to your digestive system, which will impact your overall health. Here are some ways to keep your digestive systems as healthy as possible.

Fruits And Vegetables

One of the ways you can keep your digestive system as healthy as possible is to subscribe to a balanced diet. There are many foods that are involved in such a diet that you need to consider, with one of those food groups being fruits and vegetables. The actual amount of servings that are recommended are different per person. You have to consider different factors like age, body type, and size to help you figure out your ideal food intake. It is a good baseline to have at least one serving of fruits or vegetables with each meal, as well as a few servings to snack on between meals throughout the day. You should ask your doctor what your ideal consumption should be and how to follow a balanced diet.

Fiber, Prebiotics, And Probiotics

Fiber is another key food ingredient that is a nutritional building block. Fiber is important to maintain your health but is also important to improve digestion and those that may be struggling with it as they age. Prebiotics can help probiotics and fiber become more efficient, which are key to helping with maintaining your blood sugar levels and curbing your feelings of hunger. It assists in breaking down your food and this all contributes to a better digestive system and will help your digestive processes by softening your stools, making it easier to pass your bowel movements. Fiber is important for preventing problems from arising with your digestive system.

Drink Plenty Of Water

Another way that you can help your digestive system to stay as healthy as possible is by drinking a lot of water and ensuring that you are properly hydrated. Drinking water has so many health benefits. The way it impacts your digestive system is that it helps break down your foods easier which has multiple benefits with food absorption and digestion. It helps make your stools softer, which again makes going to the washroom much easier and prevents issues like constipation. Make sure that you drink at least a glass of water with your meals, and of course throughout the day, to help make it easier for your body and help prevent indigestion.


The food and drinks that you consume throughout the day is not the only thing that you can do to promote good health targeted at your digestive system. One other way you can help your body and health is with regular exercise. There are many benefits to staying active and fit that are associated with your overall health. Exercise helps keep the food in your body moving and breaking down, as your digestive systems are working efficiently in a healthy state. Exercise keeps your body and muscles strong to reduce constipation.

Cut Out Bad Habits

If exercise and treating your body well has positive effects on your digestive system, bad habits can have negative results for your health and digestion. Alcohol, smoking, and even consuming significantly large amounts of sugar and caffeine can lead to problems with your digestive system, forcing your body to spend a lot of energy breaking other contaminants down within your body. This makes digestion a much longer and more difficult process. This interference of your digestive system can cause problems and more health concerns like ulcers and heartburn.

Reduce Stress 

Another external factor that can play a role in your body’s functioning and health is stress. This psychological factor can have detrimental issues that impact your body in various ways, even

What Keeps Your Digestive System Healthy

posted: Jun. 16, 2020.

An upset stomach can throw your whole day into a loop. Whether you’ve got heartburn, gas, constipation, or bloating, it’s an uncomfortable feeling. A good healthy stomach means you’ll experience less inflammation and immune problems. Talk to your gastroenterologist about protecting your stomach from changes in stomach acid and gastrointestinal flora. 

You Are What You Eat

Changing your diet is a great way to keep your stomach in shape. You’re going to want to eat at least seven servings of fruits and veggies daily. It doesn’t matter what form they are in or how they’re cooked, they are rich in fiber and important chemicals.  

When you do eat grains, go for healthier options! Whole grains give you much more fiber per serving. 

Put a limit on how much meat you’re eating. Choose fish or poultry instead of red or processed meat. Smaller portions are also better. 

Pay attention to how much sugar and animal fats are in your meals. Try to replace them with foods rich with probiotics. These produce healthy bacteria that provide sustenance and fight off the bad bacteria. 

Lifestyle Changes for a Healthy Stomach

Like with all health issues, making changes to how you live your life is a great way to improve yourself. Your gastroenterologist recommends the following tips.

One of the first things you need to change is your sleep schedule. Not getting enough sleep is linked to certain digestive disorders, including obesity. Adults should aim to get eight hours a night. It’s also smart to try to keep a consistent sleep schedule. This keeps your internal clock running perfectly.  

Try getting more exercise every day. Even if it’s something as simple as taking a small ten-minute walk. Keeping your weight in a normal range guarantees healthy gut bacteria. 

Does your job stress you out? Or maybe overwhelmed at home? This can take a toll on your gastrointestinal health. Stress can lead to increased instances of heartburn. There are certain activities you can do to minimize your stress. 

The Importance of Digestive Health

The digestive system is made of the gastrointestinal tract, liver, pancreas, and gallbladder. It is responsible for breaking down foods and liquids into their basic chemical components like fats, proteins, and carbohydrates. The body then absorbs them as nutrients, which can be used as energy to build and repair cells and help you function.

The role of the digestive system begins when food enters the body and passes through the esophagus and the stomach where digestion starts. The small intestine then breaks down the food to absorb nutrients and sends it into the bloodstream. The remaining food turns into liquid and moves into your large intestine. The wall of the large intestine soaks up the water while the remaining undigested food is excreted.

Why is Digestive Health Important?

The digestive system plays a major role in your overall health as it brings nutrients to your body. Without good digestive health, you will experience a host of uncomfortable symptoms such as abdominal pain, bloating, indigestion, and more. Additionally, you may also get a lack of proper nutrition from the food you eat, which can negatively impact your health and wellbeing. This is why digestive health is so important.

So, how do you keep your digestive system healthy? Here’s how to improve digestive function and steps you can take to improve your health:

Drink Plenty of Water

The digestive system needs to be well-hydrated to function well. Make sure to drink enough water according to your weight and physical activity level. Without good hydration, you may suffer from constipation, dehydration, and a host of unwanted symptoms. For good digestive health, make sure to drink enough water every day.

Eat Fresh Vegetables and Fruits

Eating fresh vegetables and fruits is a great way to get nutrients and natural enzymes that can aid overall digestive health and function. A balanced diet full of healthy fruits and vegetables can help improve the way your digestive system works. It is best to eat them fresh and uncooked whenever possible.

Avoid Artificial Sweeteners and Processed Foods

Avoid eating chemical-laden and processed foods and start eating natural foods. Chemical food additives, artificial sweeteners, and food preservatives can interfere and affect the digestive process. Your body wasn’t designed to eat such foods. Eating healthy and fresh foods can help your digestive health stay in great shape.

See a Gastroenterologist Regularly

One of the best things you can do to improve your digestive health is to visit a gastroenterologist on a regular basis. Oftentimes, it can be difficult to pinpoint something is wrong on your own. A gastroenterologist can assess if you have unusual symptoms and recommend lifestyle changes as well as medications that can help improve your health.

Gastroenterologist in Central Texas

Austin Gastroenterology is the largest physician group in Central Texas. We specialize in the diagnosis, treatment, and prevention of all types of gastrointestinal diseases. If you want to receive the best care available from physicians who are board-certified, contact us today.

Schedule an appointment by calling the office location most convenient to you. You can also request an appointment online.

6 Ways that Help in Keeping the Digestive System Healthy

Source: freepik.com

Keeping the digestive system healthy is really important. Many people nowadays do not get time to focus on their eating habits and other healthy habits. As a result, digestive issues become a cause of concern for many. Frequent digestive issues due to poor lifestyle habits can trouble you. The issue of digestive problems like nausea, upset stomach, heartburn, and many more have become a normal phenomenon for many people.

But many people are usually unaware of what exactly needs to be changed in their daily lifestyle to feel a positive impact on their digestive system. Make sure you look here and note some natural ways that can help you to cure the problem effectively.  To make it easy for everyone who is suffering from digestive issues makes sure you go through all the given ways that can prove to be effective in keeping your digestive system healthy.

Eating Healthy Food

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The first and foremost thing that will help your digestive system become healthier is a good and clean diet. This must be a common remedy towards digestive system health that many know about but only a few follow it. So, the consumption of any kind of processed food must be avoided. If we talk about it specifically, try to reduce the intake of food consisting of artificial sweeteners and trans fats as this triggers the digestive health in a negative manner. It is always our mouth habit that has an overall impact on our body. So, keeping a check of the eating habit is a must for everyone. It will not only keep your digestive system healthy but also result in better overall health.

Consuming Fiber-Rich Food

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As earlier discussed, consuming a proper diet is very important for a healthy digestive system. Intake of soluble fibres like oats, seeds, and nuts can be extremely beneficial. On the other hand, insoluble fibre like vegetables, wheat bran are also some healthy eating options. Consuming a fibre-rich diet helps to reduce the risk of any kind of digestive condition such as reflux, ulcer, and many other issues. Such issues cause a lot of discomfort at times and give you a hard time. Thus, keep the food consumption strict by controlling it, you can even take the help of your physician to make the process more helpful and effective with a specific recommendation.

Staying Hydrate

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It is highly recommended by experts to at least drink 50-66 ounces of non-caffeinated water on a daily basis. Although, this amount of water can be more depending upon the warm climate condition or the intensity of daily exercise. One of the major causes of constipation is low water intake. Drinking less water can not only cause digestive issues but also invite skin issues like acne or even headaches. Try to keep the water consumption up to the mark regularly. Consuming vegetables and fruits like strawberries, melons, grapefruit, peaches, and more with a high amount of water can help in meeting daily body fluid requirements.

Managing stress

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It might be surprising for many people but stress does have a great impact on the digestive system. So, try to keep yourself away from any sort of stress if you face digestive issues. This is because the stress hormones have a direct impact on the digestive system causing issues like diarrhoea, stomach ulcer, and other such health problems. Try to use various stress management techniques like breathing exercises and yoga for better results. In a fast-moving world, keeping up with the stress part becomes tough and it’s a common phenomenon nowadays.

The main reason behind this is the lack of time for our own self. People might misjudge it with meditation and other things. But the term meditation is very vast in itself and differs with every person. For some doing a favourite thing by taking out time, every day can be meditation whereas for some simple deep breathing and concentrating can be a great meditation. At the end of the day, it’s all about finding your own comfort and activity to stick to it and make it regular to relieve everyday stress. Stress can even lead to hair loss and other health problems, so make sure you have got ample time for yourself.

Limiting Fat Consumption

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As we said earlier also having a good intake of both soluble and insoluble fibre can help greatly in improving the digestive system. Even reducing the fat consumption amount is a great way to go ahead towards the process of a better and healthier digestive system.

This is because the fatty food can result in a slow digestion process of the food which then results in various digestive issues like constipation. So, it can be rightly concluded that having a good consumption of both fibre food and elimination of fatty food can lead to a better digestive health condition.

Avoiding Food Intake on Odd Hours

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Many people might be able to relate to this factor due to their lifestyle and sudden health-related emergencies. But this factor plays a very huge role when it comes to keeping the digestive system healthy and in top shape. You can simply fix a time and sit at the same time every day for every meal like breakfast, lunch and dinner. It keeps you eating habit on a check and makes the digestive system prone to the eating schedule, making it a lot simpler to digest the food.

So, these were some of the major ways that can effectively help you to maintain a proper healthy digestive system. It is important to take care of our daily habits. Keeping a track of the food that we eat and the quantity of water that we consume daily helps in staying fit.

Adopting healthy habits for many people might seem to be a task but, starting slow with such healthy habits can help you in long term relief. If you feel consistent digestive issues for a longer period of time then make sure you consult a doctor. Once the doctor prescribes you the medicines you can take the help of a trusted online pharmacy store like PricePro Pharmacy and even learn more information about the availability easily to get the prescribed medicines without any hassle.

90,000 How to keep your stomach and intestines healthy for life?

The K1NEWS.RU portal continues a project dedicated to the prevention of oncological diseases, which have become a real “plague of the XXI century.”

About how to avoid cancer of the stomach and intestines, portal K1NEWS. RU told the head of the oncology department №1 of the Kostroma oncologic dispensary Yegor Kruglov.

The development of malignant tumors of the stomach is promoted by alcohol consumption, smoking, overweight, Helicobacter pylori infection, as well as the consumption of hot, salty, spicy, fried and smoked foods.In addition, the overuse of red meat is a major factor in the development of digestive system cancer. The development of intestinal cancer is promoted by polyps and advanced diabetes mellitus.

People with a family history of cancer are at risk. In such cases, from the age of 40, it is necessary to undergo gastroscopy twice a year, and a colonoscopy every five years. If there is no hereditary factor, then you need to start being tested at the age of 50. Regardless of age, it is worth undergoing a gastroscopy if you have anemia, belching with an unpleasant odor and bitterness.With the help of a special analysis, it is possible to determine the risk of a person developing cancer. Geneticists can calculate the risk of transmitting this disease to children who are born to these people. For example, in Europe it is common practice to adopt children from orphanages so as not to give birth to a baby who will suffer from such a disease – says oncologist .

In order to protect yourself from cancer of the stomach and intestines, you should give up bad habits, from spicy, salty foods and red meat, eat fresh fruits and vegetables, and play sports.In addition, it is necessary to deal with the treatment of all chronic and neoplastic diseases so that they do not develop into malignant formations. In these situations, you need to undergo the necessary examinations once a year. There is also a theory that natural coffee, all types of cabbage, especially broccoli, and foods high in fiber reduce the risk of developing cancer.

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Basic rules of healthy eating | Clinic EXPERT

What to eat for breakfast, whether to have a snack and what, how to “please” the liver, how to eat alcohol, where to check the health of the gastrointestinal tract, and why to do this – we tried to answer these and other questions from the point of view of gastroenterologists who see the consequences of poor nutrition every day.

Answer just three simple questions – test yourself:

  1. Do you eat fast food more than once a week?
  2. Do you have on-the-go snacks more than twice a week?
  3. Do you cook from semi-finished products more often than once a month?

If you answered “yes” to at least one question – your gastrointestinal health is at risk. And whether or not you heed the following recommendations may depend on how long he can tolerate such a lifestyle.

How does the stomach of a modern city dweller feel?

We’re extremely busy.We climb, we achieve, we try to be in time everywhere and combine everything. The modern city does not allow you to relax even for a minute. There is neither time nor energy to cook healthy food, so a modern city dweller basically:

  • Eats ready-made foods, his menu often includes unhealthy foods: salted nuts, potato chips, fast food and sugary sodas. He also loves canned food, smoked meats, pickles. All this, especially in combination with alcohol, overloads the liver system that detoxifies toxins and leads to the destruction of its cells.
  • Often consumes fatty and fried foods – which leads to the accumulation of fat and causes weight gain.
  • Very fond of sweets – which causes an excess of the hormone that is responsible for blood sugar levels – insulin. And a lot of insulin means even more fat in the body.
  • Eats few fresh vegetables and fruits – which means that his menu contains little fiber, pectins, vitamins A, E, group B, which help the digestive system work. Such a diet leads to frequent constipation and increases the risk of cancer.
  • It feeds on food that has a long shelf life – if the product has a shelf life of six months, it has very little benefit, and there is a high probability of poisoning. Decay processes can begin, instead of vitamins, toxins of bacteria and fungi appear, and the ubiquitous mold multiplies.
  • Cooking incorrectly – prefers fried foods, hot sauces, mayonnaise, gravies, strong broths. And this means – the gastrointestinal tract is overloaded with fats, extractives, carcinogens.
  • Does not follow the diet – snacks on the go, skips breakfast and lunch, eats mostly in the evening.With such a “barbaric” attitude, digestion is disturbed, and the weight grows along with stones in the gallbladder.

Remember – this way of life and eating habits harm all parts of the digestive system: stomach, pancreas, intestines, gallbladder, to put it mildly, “not happy” with such nutrition.

What to eat: TOP-7 foods that will “please” your body

№1. Vegetables and fruits are a source of health. They contain a lot of fiber, pectins, vitamins and microelements.Consume them raw in an amount of at least 300 g per day. Here are the “champions” in terms of usefulness:

  • avocados – “liver doctor”. A unique source of folic acid, vitamins B, C, E and F, potassium, healthy fats, vegetable protein. Reduces cholesterol, protects the liver from toxin damage and protects against cancer. Avocados are good for diabetics and athletes, those who are losing weight, and those who need a hearty and healthy snack throughout the day. Half an avocado a day – and in a month you will see how your health has changed
  • broccoli – “miracle cabbage”.Helps flush out toxins and sulforaphane protects against cancer. Carotenoids in broccoli – as in carrots, and vitamin C – 2.5 times more than in oranges. It is high in potassium, protein and healthy fiber. In addition, broccoli regulates insulin levels and is beneficial for diabetics and those who have gained too much. Eat broccoli daily – both raw and steamed, add to salads, side dishes, mashed potatoes, soups. The whole body and liver in particular will be “thanked” with excellent digestion, vigor and strong immunity
  • pumpkin – the energy of the sun.Pumpkin is rich in substances that repair liver cells and protect them from destruction. Pumpkin does not take vitamins – from carotene to vitamin E. Trace elements – weight, from potassium to chromium. Delicate fiber makes pumpkin irreplaceable for diseases of the digestive system. Baked pumpkin with honey, in salad, juices, pumpkin seeds – anyone who wants to stay healthy will find a dish to their liking
  • dried fruits – a charge of vivacity. A handful of raisins or dried apricots, or 5-6 dates, or prunes – and you have a daily intake of vitamins, potassium and a dozen other nutrients along with fruit sugar. Boil compotes from dried fruits, add to cereals, curds, yogurt and pastries, or just have a snack at work. However, choose dried fruits wisely: they cannot be brighter and more beautiful than fresh fruits. Wash and soak before eating. Or buy a dryer and make them at home yourself.

No. 2. Kashi – in the morning. The liver “loves” B vitamins and fiber, as well as carbohydrates, which are 70-80% in cereals. For more benefits, eat cereals that contain “slow” carbohydrates – millet, pearl barley, brown or brown rice.And it is better in the morning, so as not to type “too much”.

No. 3. Seafood is not just for gourmets. Seafood is a storehouse of valuable protein, magnesium, iodine, vitamins A, D, E, K, B and healthy fats – omega-3 acids. There is no sugar in seafood, so it is suitable for diabetics. They are irreplaceable for those who want to lose pounds. Eat fish and other seafood at least 3 times a week. The main thing is less salt.

No. 4. Lean meat – protein for lunch. Chicken, turkey, rabbit – the choice of healthy meat is wide. This type of meat contains a lot of protein and a minimum of fat.And also useful vitamins A, D, E and iron. Boil, simmer, bake, but do not fry. Add fresh vegetables – you will be both full and healthy.

No. 5. Dairy products are for those in the know. Cottage cheese, kefir, yogurt, natural yogurt – there are plenty to choose from. With fruits, honey, fresh or baked, in healthy airy desserts – the choice of dishes is limited only by your imagination. Do not “feed” the body with fat – study the labels. And hard cheese, butter, and even less margarine – less.

No. 6. Vegetable oils are a matter of pressing. Crude oils of the first cold pressing will delight the liver with essential fatty acids. Tired of the classics – sunflower and olive? Take pumpkin, linseed, soy. There are more benefits, and the taste is unusual.

No. 7. Spices are spicy and healthy. Turmeric relieves inflammation in the liver cells, protects them from destruction, facilitates cleansing of toxins and makes the liver more actively produce bile. Therefore, for those who have gallstones, turmeric is not allowed.The liver also loves cloves, ginger, barberry, celery, parsley, dill. Experiment with flavors. The main thing is the measure and quality of the product.

How to cook properly? 3 simple rules

Rule one – we cook from fresh products. Concentrates, semi-finished products, ready-made products are not for those who want to improve the gastrointestinal tract. Subject to sufficient heat treatment of meat and fish – in the middle of the piece, the temperature should be at least 70 degrees. Do not leave meat and fish at room temperature for a long time – bacteria thrive in such an environment.Do not reheat food more than once. It is not difficult, but it helps to keep you out of trouble.

Rule two – boil, simmer, bake, steam. It is better to move the frying pan and deep fryer away. The liver does not like a beautiful crispy crust, which is full of fat and carcinogens. You should not “feed” the liver with pickled foods – vinegar is considered a cellular poison and does not have the best effect on the health of the gastrointestinal tract. Give up smoked meats – it is better to bake, for example, turkey fillets with spices. Tasty, satisfying and healthy.

Rule three – drain the first broth. Or we cook without broth at all. It is better to add spices and herbs – they give a unique taste.

“Question-answer” on nutrition: what, when, how much

  1. How to eat so as not to “break” digestion? Regular and healthy foods. Forget about sauces and mayonnaise, smoked, fried and fatty. You already know the rest.
  2. Are diets good for the liver? A balanced diet is useful for the liver. This means that food contains everything necessary for the liver to perform its vital functions.If you, for example, refuse meat, then you need vegetable protein from soy. Try not to experiment with diets. We decided to change the diet – consult with your doctor, who will select a suitable meal plan, taking into account the associated diseases.
  3. How to eat alcohol? Low-fat, non-fried and mild, without mayonnaise and other sauces. If you drink natural wine – snack on stewed, baked fish / meat or fruits.
  4. How often is it acceptable to eat harmful foods so that internal organs do not suffer? We understand that sometimes unhealthy foods end up on the table of even the biggest fans of a healthy lifestyle.If you eat something harmful once a week, nothing bad will happen. Just take care of yourself for 2-3 days, unload the food with porridge on the water, stewed vegetables, vegetable soup. And after you have “sinned,” continue to eat right again.

How to protect the liver – the help of professionals

The liver tolerates even an unhealthy diet for a long time and does not hurt until the very late stages of cirrhosis. Therefore, in addition to proper nutrition, regular examination and attention to yourself are the main things you can do to help her.

So, once a year:

This should be done even if nothing hurts. And if something is bothering you, or there are deviations in the analyzes, don’t wait. See your doctor and get tested immediately. This will give you a chance to stay healthy, and often life itself.

Doctors of the Polyclinic EXPERT: gastroenterologists, hepatologists, endocrinologists, nutritionists are ready to advise, examine, recommend treatment, report risks. Our nutritionist selects a diet according to your condition.We also do not abandon patients and monitor their condition from the first visit to the result.

You choose how to eat. Our task is to tell you how to eat in order to stay healthy. And if something bothers you – suggest how to consult an expert, be examined and treated, if necessary, in order to keep the gastrointestinal tract in working order.

A competent dietitian doctor will help you to correctly formulate a diet and maintain it.

Ten products that prolong youth are named

https: // ria.ru / 20210425 / molodost-1729814482.html

Ten products that prolong youth are named

Ten products that prolong youth are named – RIA Novosti, 25. 04.2021

Ten products that prolong youth are named

Turkish edition of Milliyet compiled a list of ten products that help fight old age. RIA Novosti, 25.04.2021

2021-04-25T05: 10

2021-04-25T05: 10

2021-04-25T14: 51




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MOSCOW, April 25 – RIA Novosti. The Turkish edition of Milliyet compiled a list of ten foods that help fight aging. Walnuts, as noted in the article, are rich in polyunsaturated fats and are extremely high in omega-3 acids, which regulate cholesterol levels and reduce the risk of heart disease. Eating these nuts helps to reduce inflammation in the brain, which supports and stimulates cognitive activity.In addition, omega-3s promote skin health, and salmon are also high in these acids, which can help prevent cholesterol buildup in the arteries, protect against heart rhythm disturbances, and help keep your mind clear as you age. In addition, its high protein content and anti-inflammatory properties will protect the skin from various signs of aging such as blemishes, acne, wrinkles, brown spots, crow’s feet. Blueberry has powerful antioxidant activity due to its high levels of proanthocyanins and anthocyanins.Antioxidants fight free radicals and help repair age-related oxidative damage caused by free radicals, which are often the cause of a number of serious diseases and premature aging, explains the publication. Antioxidants will also help prevent age-related memory and motor impairment in older people, and, together with high levels of vitamins A and C, keep skin youthful. High levels of antioxidants are also found in spinach.This can significantly reduce age-related mental deterioration, vision problems, and bone degeneration, and high levels of vitamins A, C and E and beta-carotene help protect the skin from the sun’s harmful ultraviolet rays. Similarly, spinach, like other green vegetables, can prevent heart disease, lower high blood pressure and cholesterol levels, and even the risk of digestive cancer, according to the publication. Green tea has similar properties.It improves skin health and also prevents the risk of a variety of diseases, such as type 2 diabetes and heart disease.Broccoli, through the compounds of sulforaphane and indole, helps protect cells from damage caused by oxidative stress. This type of cabbage can reduce the risk of cancer. In addition, broccoli contains folate, which helps maintain optimal brain function as we age, and its vitamin K1 increases bone density and reduces the risk of fractures.Olive oil is extremely beneficial for skin health, the newspaper notes, and the content of monounsaturated fatty acids will have a positive effect on heart health and help control blood sugar. However, the amount of olive oil consumed is inversely proportional to the age-related decline in cognitive functions and impaired memory, dementia and Alzheimer’s disease. type 2 diabetes mellitus, kidney disease, dementia.These substances have a positive and positive effect on skin health. Tomatoes contain lycopene, which has anti-aging properties and has a beneficial effect on the skin. Also, eating tomatoes lowers cholesterol and helps prevent heart disease and various types of cancer. Red bell peppers contain vitamin C, which is beneficial for collagen production, as well as a number of powerful antioxidants. For the full article, read the Inosmi website & gt; & gt;

https: // ria.ru / 20210422 / obezzhirennye-1729383596.html



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society, turkey, health

MOSCOW, April 25 – RIA Novosti. The Turkish edition of Milliyet has compiled a list of ten products that help fight aging.

Walnuts, as noted in the article, are rich in polyunsaturated fats and are extremely high in omega-3 acids, which regulate cholesterol levels and reduce the risk of heart disease. Eating these nuts helps to reduce inflammation in the brain, which supports and stimulates cognitive activity. In addition, omega-3s promote skin health.

April 22, 02:10

A dietitian told what was wrong with low-fat foods

Salmon also contains a high level of such acids, due to which the consumption of this fish prevents the accumulation of cholesterol in the arteries, protects against heart rhythm disturbances and helps to maintain clarity mad with age. In addition, the high protein content and anti-inflammatory properties will protect the skin from various signs of aging such as blemishes, acne, wrinkles, brown spots, crow’s feet.

Blueberries have powerful antioxidant activity due to the highest levels of proanthocyanins and anthocyanins. Antioxidants fight free radicals and help repair age-related oxidative damage caused by free radicals, which are often the cause of a number of serious diseases and premature aging, explains the publication. Antioxidants will also help prevent age-related impairment of memory and motor functions in older people, and in addition, together with high levels of vitamins A and C, keep skin youthful.

April 21, 03:30 LYZHThe most beneficial foods for the heart and blood vessels have been named

Spinach also contains a high level of antioxidants. This can significantly reduce age-related mental deterioration, vision problems, and bone degeneration, and high levels of vitamins A, C and E and beta-carotene help protect the skin from the sun’s harmful ultraviolet rays. Also, spinach, like other green vegetables, can prevent cardiovascular disease, lower high blood pressure and cholesterol levels, and even the risk of developing cancer of the digestive system.

Green tea has similar properties. It improves skin health and also prevents the risk of a variety of diseases, such as type 2 diabetes and heart disease.

April 7, 09:15

A doctor named a product that “kills us” every day

Broccoli, due to the compounds of sulforaphane and indole, helps protect cells from damage caused by oxidative stress. This type of cabbage can reduce the risk of cancer. In addition, broccoli contains folate, which helps maintain optimal brain function as we age, and its vitamin K1 increases bone density and reduces the risk of fractures.

Olive oil is extremely beneficial for skin health, the publication notes, and the content of monounsaturated fatty acids will have a positive effect on heart health and help control blood sugar levels. At the same time, the amount of olive oil consumed is inversely proportional to the age-related decline in cognitive functions and memory impairment, dementia and Alzheimer’s disease.

April 6, 10:23 pm

Named a product that should not be consumed at high blood pressure

Dark chocolate contains flavanols that stimulate relaxation of blood vessels, making them young and elastic, and also reduce blood pressure, the risk of developing type 2 diabetes mellitus, kidney disease , dementia.These substances have a positive and positive effect on skin health.

Tomatoes contain lycopene, which has anti-aging properties and has a beneficial effect on the skin. Also, eating tomatoes lowers cholesterol levels and helps prevent heart disease and various types of cancer.

Red bell peppers contain vitamin C useful for collagen production, as well as a number of powerful antioxidants.

Read the full text of the article on the website of Inosmi >>

April 1, 17:44

Named products that cause kidney disease

Healthy lifestyle | p4spb

Health is an invaluable asset not only of every person, but of the whole society.When meeting, parting with loved ones and dear people, we wish them good and strong health, since this is the main condition and guarantee of a full and happy life. Health helps us fulfill our plans, successfully solve basic life tasks, overcome difficulties, and if necessary, then significant overloads. Health, reasonably maintained and strengthened by the person himself, ensures him a long and active life. Scientific evidence suggests that most people can live up to 100 years or more if they follow hygiene rules.

Life expectancy of an adult depends on:

  1. heredity – about 30%

  2. environmental impacts – about 10%

  3. clinical medicine capabilities – do not exceed 10%

  4. the remaining 50% of conditions are lifestyle related.

Unfortunately, many people do not follow the simplest science-based norms of a healthy lifestyle and shorten their lives.

Healthy food.

City polyclinic №4 invites YOU to undergo examination at the District Health Center.

Rational nutrition plays a huge role in the prevention of many diseases of an infectious and non-infectious nature. Nutrition is one of the first places in the prevention of atherosclerosis, the development of obesity, kidney and peptic ulcer disease, gastritis, liver disease, heart disease, metabolic diseases.

A person should have 3 meals and 2 snacks daily, experts say.Moreover, meals do not mean desserts and snacks, but full meals – breakfast, lunch, dinner (cereals, soups, meat, chicken, vegetables, fruits). Dinner should be at least two hours before bedtime. The main snacks are fruits and vegetables, for sweets – dried fruits, candied fruits, fruit chips.

Meals should be varied and do not stick to a once and for all set menu.

  • Proteins – the main building material for the formation of the body, with them we get vitamins and essential amino acids.

  • Fats are essential components of a healthy life, they also play an important role in the life of the body, have a high energy value, quickly saturate the body, improve the taste of food.

  • Carbohydrates – with the help of carbohydrates, we also get enough energy to ensure our existence, quickly satisfy hunger, stimulate the cerebral cortex (after all, nerve cells feed exclusively on glucose), activate the work of all internal organs.Glucose is a very valuable energy-generating and quite easily digestible product.

  • Vitamins are vital components of our nutrition, they increase the body’s stability, enhance metabolic processes in cells, tissues, and quickly restore strength. Due to minerals and salts, the strength of bones, the constancy of the composition of the internal environment of the body is achieved, the activity of the nervous system and the heart is normalized. Micro- and macroelements are part of the membranes of all cells in our body, blood, tissue fluid.Well, the role of water in our life, I think, is known to everyone. The human body is 80% water, this is a unique substance, the basis for the origin of life, the existence of organisms on Earth. A person can live without water only for 3 days.

The modern pyramid of healthy eating.

Adherence to the correct diet for an adult will help the “secret of the pyramid”.

A daily set of products should follow a simple scheme:

The first sector in the food pyramid is cereals.Grain products include: wholemeal bread, bran, grain, pasta, cereals. The need for these foods ranges from 3 to 10 servings per day.

Second sector – vegetables. Vegetables can be fresh, frozen, canned, or juiced. The group of vegetables is conventionally divided into the following subgroups: dark green vegetables, orange, legumes, starchy and others. There should be up to 4 servings of vegetables in the daily diet. And in the weekly diet, the presence of all subgroups of vegetables is necessary.

Third sector – fruit – fresh juices, fresh and frozen fruits. The daily rate is 1-2.5 servings.

The fourth sector is fats.

It is worth noting that this sector is the narrowest when observing a healthy diet. This group of products includes: vegetable oils, mayonnaise, salad dressings, margarine, butter, beef, chicken, pork fat. The daily rate is 5-7 teaspoons.

Fifth sector – dairy products.These include: milk, yoghurts, milk-based desserts (puddings, frozen yoghurt, ice cream), cheese. The daily rate is 2-3 servings.

Sixth sector – protein. These are meat, poultry, fish, dry beans, eggs, nuts. The daily allowance ranges from 2 to 7 servings.

The daily menu should contain as little sugar and sweets as possible. According to the recommendations of the World Health Organization (WHO), the daily intake of sugar for a healthy person should not exceed 50 grams (about 10 teaspoons).In the case of the presence or predisposition to chronic diseases – for example, to obesity, hypertension, disorders of carbohydrate metabolism, this amount is reduced to 30 grams, and in case of kidney disease, diabetes mellitus – up to 15-20 grams.

Today sugar is used mainly as a flavor enhancer, the “sugar boom” began in the mid-20th century, and it is with the excess consumption of sugar and sugar-containing foods that scientists associate the surge in obesity, type 2 diabetes mellitus, and cardiovascular diseases in developed countries.Sugar-saturated food negatively alters the metabolism, provokes the accelerated formation of atherosclerotic plaques. Also, excessive consumption of sugar contributes to the accumulation of excess intracellular fluid in the tissues, puffiness.

The situation is aggravated by the fact that we do not just add sugar to food and drinks ourselves, but also use the so-called “additional sugar” in the composition of purchased products. Even mustard, mayonnaise, and ketchup contain sugar, not to mention sugary drinks, juices, syrups, soda, milk chocolate, flour and confectionery.This additional sugar has essentially no nutritional value, only increasing the energy value of the meal. “Hidden” sugar must be taken into account when calculating the daily rate.

How to do this? According to Russian law, manufacturers are required to indicate on the label the amount of sugar in the product. For example, yoghurts with various fruit additives, even with low fat content, contain about 10 grams of sugar, a total of 3 cups of yogurt a day is already 30 grams of sugar. A tablespoon of honey contains one third of the daily value of all sugar intake.

It is important to consume less salt in its pure form and to minimize excessively salty foods (hard cheeses, sausages, pickles, herring, smoked meats, canned food, mayonnaise, ketchup, soy sauce) as much as possible, experts advise. As with sugar, WHO limits the daily intake of salt for a healthy person to no more than 7 grams per day (one tablespoon). At risk or presence of chronic diseases – 4 – 5 g.

“Salt restriction is one of the main factors in the prevention of arterial hypertension, and low-salt diets have an excellent antihypertensive effect!” – Elena Dorodneva, chief freelance nutritionist of the Tyumen Region Healthcare Department, assures me.

Salt retains fluid, therefore, when salt is consumed excessively, fluid accumulates in the body. And this is the reason for the increase in diastolic (“lower”) blood pressure at a young age. Also, a person becomes insensitive to many drugs – there is a so-called resistance. In addition, there is “looseness”, lethargy. Swelling of the face, especially the eyelids, in the evenings – the legs.

“According to the epidemiological studies of the Federal Statistical Service of 2012, about 60% of the adult population exceeded the permissible norms of salt by almost 2 times – they consume 11 g of salt per day.And this statistics is without taking into account additional salting, which is one of the main mechanisms of excess salt intake, ”notes Sergei Boytsov, chief freelance specialist for preventive medicine at the Ministry of Health of the Russian Federation.

To control salt consumption, experts recommend not adding additional salt after cooking at the table. Use more spices – various mixtures of herbs and sea salt, pepper, sea, rock, iodized salt (5-6 g of iodized salt per day is a good prevention of iodine deficiency).Treat pickles, smoked meats, canned food, hard cheeses as snacks – eat 1 – 2 pieces.

It is advisable to reduce or abandon fatty meat products (chicken, turkey, rabbit and low-fat beef are allowed), fatty dairy products (yoghurts no more than 5%, sour cream no more than 10%), products with a high content of trans-isomeric fatty acids (almost all confectionery products: cakes, sweets, waffles, chips and anything that crunches).

“Today we spend much less energy than our ancestors to eat a lot of fatty foods,” explains Elena Dorodneva.- In order to eat 20% sour cream and whole dairy products, you need to live at the beginning of the 20th century – walking, not using the elevator, working on the ground and doing physical labor! ”

Eating habits are developed from childhood. But you can change the approach to the choice of products, you can balance your diet at any age. And at the same time, it is absolutely not necessary to wait for illnesses – start now!

Attention – obesity !!!

According to Rospotrebnadzor, over the past five years the number of obese and overweight people in Russia has more than tripled.Today these figures have already reached 60% and 27%, respectively. The obesity epidemic is associated with physical inactivity and poor nutrition. Russians eat few fruits, vegetables and dairy products and too much sugar and bread. For 84% of Russians, bread is the main food in the diet. According to Rosstat, the average Russian eats 39 kg of sugar, 112 kg of potatoes and 118 kg of bread per year.

Obesity is a chronic metabolic disease manifested by excessive development of adipose tissue, progressing in the natural course, having a certain range of complications and having a high probability of relapse after the end of the course of treatment.

Over the past 100 years, Russians have started to move twice as little, but there are more. It is believed that the average adult man engaged in light physical labor needs 2,000 calories per day. Russians consume about 3500-4000 kilocalories daily. The problems are rooted in adolescence. During this period, young people are actively growing and need more food. By the age of 18-20, active growth in length stops, but the distended stomach continues to require food in the same volumes – growth in width begins.Due to the excessive energy value of the diet in men, by the age of 20-25, fat deposits often appear in the abdomen, and by the age of 35-45, abdominal obesity. Unlike women, in the stronger sex, the main place of fat accumulation is the abdominal cavity (liver, intestinal mesentery, omentum). Studies show that the thinner a person is in the waist, the higher their risk of cardiovascular diseases and their complications – heart attacks and strokes. The waist circumference limit for men is 102 cm, for women it is only 88 cm.

More than a billion people on the planet are overweight.

Body mass index.

According to the World Health Organization, overweight and obesity are diagnosed based on body mass index (BMI). BMI is the ratio of body weight in kilograms to the square of height in meters. If a person’s BMI exceeds 25 – he is overweight, 30 – obesity.

BMI (kg / m2) = Body weight (kg) / Height (m2)

  • Below 19 – underweight;

  • From 19 to 25 – normal body weight;

  • From 26 to 31 – overweight.Potential risk of disease.

  • From 32 to 39 – obesity. There is a risk of disease.

  • From 40 and above – severe obesity. Serious risk of disease

Obesity risk factors:

  • Power failure

  • Habitual consumption of alcohol in large quantities;

  • Hereditary predisposition;

  • Age 40-45 years (change in the function of endocrine glands)

  • Hypodynamics.

Daily routine is an integral part of a healthy lifestyle. The daily routine should include a strict alternation of work and rest.

Labor is the true pivot and basis of a person’s healthy life. There is a misconception about the harmful effects of labor, allegedly causing “wear and tear” of the body, excessive expenditure of forces and resources, premature aging. Labor, both physical and mental, is not only not harmful, but, on the contrary, a systematic, feasible, and well-organized labor process has an extremely beneficial effect on the nervous system, heart and blood vessels, the musculoskeletal system – on the entire human body.Constant training during work strengthens our body. The one who works a lot and works well throughout his life for a long time, on the contrary, idleness leads to sluggishness of the muscles, metabolic disorders, obesity and premature senility.

Sleep mode is needed to maintain normal functioning of the nervous system and the whole organism, proper sleep is of great importance. It is impossible for all people, without exception, to determine the time required for sleep.

The need for sleep varies from person to person.On average, this rate is about 8 hours. Systematic lack of sleep leads to impaired nervous activity, decreased performance, increased fatigue, irritability. To create conditions for a normal, sound and restful sleep, it is necessary for 1-1.5 hours. before sleep, stop strenuous mental work. You should have dinner no later than 2-2.5 hours in advance. before bedtime, it is important for the complete digestion of food.

Physical activity. Systematic physical education and sports are becoming increasingly important.

  • Daily morning exercises – a mandatory minimum of physical training. It should become for everyone the same habit as washing in the morning. Exercise should be done in a well-ventilated area or outdoors. For people leading a sedentary lifestyle, physical exercise in the air (walking, walking) is especially important.

  • It is useful to go to work in the morning on foot and for a walk in the evening after work. Systematic walking has a beneficial effect on a person, improves well-being, and increases efficiency.Thus, daily exposure to fresh air for 1-1.5 hours is one of the important components of a healthy lifestyle. When working indoors, it is especially important to take a walk in the evening before going to bed. This walk as part of a necessary day’s workout is good for everyone. It relieves the stress of the working day, calms the excited nerve centers, regulates breathing.

Daily routine. A special place in the mode of a healthy life belongs to the daily routine, a certain rhythm of life and human activity.The regime of each person should provide for a certain time for work, rest, eating, sleeping. It is necessary to provide sufficient time for sleep, rest. The breaks between meals should not exceed 5-6 hours. It is very important that a person sleeps and eats at the same time at all times.

Bad habits.

Bad habits and their negative consequences are a global disease of modern society. Despite social advertising, the number of people with bad habits is only increasing.

The prevalence of smoking in Russia is one of the highest in the world – about 61% of men and 36% of women smoke.

According to the WHO, every 6.5 seconds on the planet, 1 person dies from a disease associated with tobacco use. Scientific studies have shown that people who start smoking in their teens (more than 70% of smokers do) and smoke for 20 years or more will die of plaque sooner than those who have never smoked.

It is not just lung cancer or heart disease that leads to serious health problems and death.

Tobacco smoking increases the risk of developing diseases of 14 organs and body systems!

The main target organs are:

  • lungs,

  • organs of the cardiovascular system

  • genitourinary system

  • digestive system

Alcohol inflicts a terrible blow on the entire human body. The liver, heart, brain, reproductive system – all this receives a severe blow when drinking alcohol.According to experts, in general, Russians have recently reduced their “libations” – according to official data, in 2016, each person had less than 10 liters of alcohol per year, which is significantly less than in 2015 (while in a prosperous European in the region there are countries where they drink 14 liters per year). However, we still have and prevail the extreme method, when people “take on the chest” large doses, up to deadly.

Facts & Figures:

  • 82% of all murders in Russia are committed while intoxicated;

  • Every 60th Russian man is now in prison, and the reason for this is most often alcohol;

  • 55% of victims of fires are not sober at the time of death;

How exactly does alcohol act on a person? What causes pleasant relaxation? Why do all the problems recede, is it enough to drink just a couple of glasses of vodka or brandy? Is there any harm in alcohol, or is it just a deception?
Alcohol is known to be an excellent solvent.To check, take a glass of alcohol and put a piece of bacon in it overnight and in the morning see for yourself. So, when vodka, cognac, wine or other drink containing alcohol enters the human stomach, part of it enters the bloodstream. As a result, red blood cells, which transport oxygen in the human body, lose their fatty lubricant – it simply dissolves. She usually allows them to slip past each other, successfully performing their function. But when the grease is lost, the cells on contact no longer slip past, but stick together.When 6-10 red blood cells are combined together, something vaguely resembles a bunch of grapes. Of course, in an artery or vein, this “cluster” will easily pass. But when it gets into the capillaries, through which red blood cells get to the neurons of the brain, difficulties begin. The capillary is sized to allow only one red blood cell to pass through. What happens when a bunch gets there? That’s right, the capillary is clogged. The neuron does not receive oxygen and dies. When neurons die in tens and hundreds of thousands of people and feel a sense of relaxation, all problems fade into the background.But is this relaxation worth it? Already on this example, it becomes clear what the harm of alcohol to the brain. The human brain is actively formed until the age of 25, and alcohol intake before this age inhibits the development of the brain, as a result, both the level of thinking and hormonal levels suffer, and in the future this affects not only health, but also a person’s career, income level, etc. experts say.

No less terrible blow is inflicted on the rest of the body. The same well-known cirrhosis of the liver occurs precisely because of the increased consumption of alcohol.And besides, about six hundred thousand people per year on the territory of Russia die from diseases associated with the use of alcohol. And simply, drinking alcohol shortens a person’s life by an average of 5-15 years, depending on the characteristics of the human body and the intensity of consumption. So it is worth seriously thinking – what is better, to drink vodka with a snack with friends with or without reason, or to live an extra 10 years without suffering from numerous illnesses in the last years of life.

Worldwide evidence-based practice says that the basis is restrictive actions.It is not for nothing that many people who admit their dependence on some sites on the Internet simply block them on them, experts say. In our country, the most effective today have turned out to be a decrease in the affordability of strong alcohol, a reduction in the number of points of sale and a time limit for sale.

The EGAIS system, which tracks alcohol consumption, is also very active now. Initially, EGAIS took into account only the production of alcohol, but since 2016 it has also been extended to retail sales, and now, when alcohol is sold, a QR code appears on the check, where all information about each bottle is encrypted.For stores, this prevents the ability to buy illegal alcohol and sell it – if the check does not have the required QR code, the outlet risks losing its license. And buyers can always make sure of the legality of alcohol, find out the manufacturer by scanning the QR code from the receipt using a special smartphone application.

90,000 10 habits that will help maintain health until old age

Any method of improving health can be very effective if followed regularly.Get into the habit of these simple actions and do them every day – it will make you healthy and cheerful!

  1. Walking. A sedentary lifestyle during the day, and then dinner while sitting in front of the TV will definitely not add strength to you, but the habit of walking for at least an hour a day works great not only on our physical condition, but also on our mental state!
  2. Take the stairs, not the elevator. We are not used to walking more than two or three floors, and this is a simple and free way not only to get in shape, but also to train the respiratory system!
  3. Drink plenty of water.We hear this a lot, but we don’t always follow this principle. Make it a rule to drink a couple of glasses of water in the morning when getting ready for work or school, and generally drink more in the morning.
  4. Have a hearty breakfast. Another popular tip that we ignore when we are late. A healthy appetite in the morning is possible if you don’t overeat at night, which is why the following good habit follows.
  5. Don’t eat too much for dinner. As the wisdom says: “Eat breakfast yourself, share lunch with a friend, and give dinner to the enemy.”Don’t overload your digestive system overnight.
  6. Start your day by exercising. It is not necessary to sit on a twine or do hours of yoga, but doing elementary gymnastics 10 minutes after waking up is not at all difficult and not long. And in return you will get a boost of vivacity during the day and keep your body in good shape. The main thing is to do it every day.
  7. Eat lots of vegetables, fruits and berries. In addition to the fact that they contain just a storehouse of vitamins, and now we really need them, they contain fiber, which removes toxins from the body, helps the intestines and lowers cholesterol levels.
  8. Watch your posture. Someone claims that all diseases are from the nerves, and someone believes that the cause of diseases is from a crooked spine, which over time displaces the organs of the chest and gastrointestinal tract. And there is some truth in this. Keep your back straight and do basic back exercises at least to avoid arthrosis, scoliosis, dysplasia, osteoporosis, and a whole list of other diseases.
  9. Change your eating habits. For example, change your breakfast and try oatmeal with berries instead of tea and sandwiches.As we age, our body needs to “supply” more and more antioxidants in order not to age as far as possible and stay strong, so it is better to start changing your eating habits today.
  10. Walk barefoot as often as possible. On the feet, as well as on the palms, there are many nerve endings, stimulating which, you will improve not only blood circulation, but also your mental state.

If you are not feeling well, then in addition to developing healthy habits, you need to consult a therapist.Contact the Medline Medical Center and we will provide professional medical assistance!

90,000 Treatment of diseases of the gastrointestinal tract (GIT) in the sanatorium. Stanko in the Ivanovo region

Diseases of the digestive system are among the most common. They affect people of any age, social status, occupation and place of residence. The development of diseases is associated with frequent stress, poor nutrition, the habit of eating in a hurry, the abuse of fast food – fast foods, alcohol and other factors.Most diseases of the digestive system are chronic, with periodic exacerbations and remissions.

The organs of the digestive system are closely related to each other. The defeat of one organ causes disturbances in the work of another, exacerbating the course of the disease. Discomfort, feeling of heaviness or pain in the abdomen, nausea, heartburn, belching, flatulence testify to the defeat of the digestive system and the development of diseases. At first, these complaints appear intermittently, often associated with eating disorders and stress.Over time, they bother more and more, which reduces the quality of life, causes concern.

Sanatorium treatment

Treatment of diseases of the digestive system should be complex, long-term, which requires a certain discipline and perseverance from the patient. As practice shows, the treatment of diseases of the gastrointestinal tract in a sanatorium not only improves health, but also allows you to maintain physical activity and performance for many years. But it is worth remembering that treatment in a sanatorium will be beneficial only if it is carried out in remission.Therefore, it is necessary to go to a sanatorium only after the elimination of acute manifestations of the disease.

Sanatorium named after Stanko is a multidisciplinary health resort. Anyone who needs treatment for diseases of the digestive system in the Ivanovo region can go here. The complex of sanatorium-resort treatment of diseases of the digestive tract includes hydrotherapy by drinking medicinal mineral water, diet therapy, peloid therapy with therapeutic mud, apparatus physiotherapy, physiotherapy exercises.

In the complex therapy of the digestive system, the most important role is assigned to therapeutic dietary nutrition. For diseases of the gastrointestinal tract, diet No. 1, No. 2 or No. 5 may be prescribed. When choosing a diet, the attending physician takes into account the nature and course of the disease, the presence of concomitant pathology. In the sanatorium, all the rules and norms of diet therapy are strictly observed, which speeds up recovery.

Treatment with mineral waters

Drinking medicinal mineral water from local springs is one of the most effective methods of spa treatment for gastroenterological diseases.In the phase of exacerbation of the disease, such treatment is undesirable. Mineral water treatment is used as a preventive method for relapses of the disease.

The sanatorium named after Stanko uses low-mineralized sulfate-chloride-sodium mineral water from its own source. The healing properties of this water are due to its chemical composition. The presence of sulfides has a choleretic and laxative effect, sodium ions with bicarbonates reduce the irritating effect of gastric acid, relieving inflammation of the mucous membrane of the digestive tract.

The frequency of admission and the dose of mineral water for admission is prescribed by the attending physician. It is worth remembering that medicinal mineral water is the same medicine as pharmaceuticals. Uncontrolled water intake or self-medication are unacceptable, as they can often lead to a worsening of the condition, cause complications or exacerbation of the course of the disease.

Spa treatment with the intake of mineral waters increases the body’s resistance, strengthens the immune system, normalizes the functioning of the stomach, liver, biliary tract, pancreas and intestines.When taken correctly, the metabolism is restored, the regeneration of tissues of damaged organs is accelerated.

Mud treatment

Treatment of the digestive tract is also carried out with therapeutic mud. In the sanatorium named after Stanko, natural mud of the Saki Lake is used. Therapeutic mud has an antispasmodic, analgesic, anti-inflammatory effect. In case of pathology of the digestive system, therapeutic mud is prescribed by the application method on the right hypochondrium, the area of ​​projection of the stomach.Mud therapy improves the outflow of bile, the secretion of gastric juice, normalizes motor function, and eliminates pain.

After a course of treatment in the sanatorium, the work of the digestive tract is normalized, pain, discomfort, nausea and heartburn disappear. The effectiveness of treatment is evidenced by numerous reviews of vacationers. A repeated course of treatment in a year will allow to consolidate the obtained treatment result.

90,000 How to keep the teacher healthy

08 oct.2020, 11:18

Always be in a good mood, stay optimistic in any situation, and motivate others. This is the embodiment of the qualities that society expects from teachers. The question is, how can a teacher maintain health, harmony and energy, especially in the conditions of coronavirus?

Who would have thought: food familiar to everyone will help in the fight against stress. It is surprising, but a certain part of the daily diet will make it easier to endure stress, be in a good mood and stay healthy.

“I cannot imagine life without lemon, this is a whole storehouse of useful substances, first of all, vitamin C,” says Elena Usanova, deputy director of school number 4 of the Zheleznodorozhny microdistrict.

Elena Anatolyevna knows what she is saying: she teaches biology, and has an idea of ​​the beneficial qualities of products firsthand. For vitality, Elena Usanova also uses raspberries and currants, some of the nutrients from which remain even in jam.

During stressful situations, the body actively consumes vital minerals, vitamins and other nutrients.The task of food during this period is to saturate the body with the necessary elements to normalize the functioning of the nervous system and the whole body as a whole, which is important for teachers.

For this, products such as kiwi and rose hips are irreplaceable, says a vocal teacher at the G.V. Sviridova Ksenia Girina.

– I just cut the kiwi into pieces and eat it, I know that this fruit contains a unique substance – actinidin. It breaks down proteins, normalizes blood clotting, and has a good effect on the digestive system.If you eat kiwi often, as I do, you can get rid of excess cholesterol, prevent hypertension and heart failure. From rose hips I make fruit drinks, tinctures, it is also rich in useful substances.

And he does the right thing, especially in the autumn-winter period, since the dog rose helps to cope with colds. It also normalizes blood pressure, strengthens the cardiovascular system, relieves stress in case of nervous disorders. But people who have kidney problems and gastritis should not take it in large quantities.

Among the products that Ksenia Girina and Elena Usanova eat are those that are recommended to teachers by Rospotrebnadzor, for example, oatmeal and nuts. Anyone who says that oatmeal is unpalatable simply does not know how to cook it. “Dressed” with fruits and coconut flavored with vanilla or cinnamon, it is incomparable! This porridge has a beneficial effect on brain activity by increasing serotonin levels.

Nuts are indispensable, according to Rospotrebnadzor, for teachers.Walnut, peanuts, almonds, pecans, pistachios, cashews … you can’t list them all. Nuts calm the nervous system because they contain antidepressant substances: folic acid and selenium.

Peace of mind is something that teachers cannot do without, given the specifics of their work. Children are not the most obedient and calm people, until you calm them down, you can pretty much “put” your nerves. Comrades teachers, to prevent this from happening, eat bananas! Rospotrebnadzor experts will not give bad advice, they assure that this fruit has unique properties in the fight against stress.Bananas also reduce the level of “bad” cholesterol and normalize the nervous system.

After long lessons, tests, checking exercise books, a dinner containing fish will help you to relax. It contains a whole range of vitamins and macronutrients that support the nervous system. Chilled fish should be bought in those places where the necessary temperature conditions are provided, and it is best to cook it within 3-4 hours after purchase.

There are no comrades to taste and color, but chocolate is the most pleasant and tasty antidepressant.It contains tryptophan, an amino acid that stimulates the production of serotonin. Moderate consumption of chocolate increases efficiency, concentration, and stimulates mental activity. But chocolate is a fairly high-calorie product, “eating” stress with chocolate, a person runs the risk of gaining weight or getting diabetes.


It is useful to eat 50 grams of dark chocolate per day with a cocoa content of at least 50%.

Dear teachers! You bring the light of knowledge to future generations. To make the “granite of science” a feasible burden for you, so that every lesson is enjoyable, watch your diet and consult a doctor in a timely manner. And Rospotrebnadzor will tell you which products to choose in different life situations.


Elena USANOVA, Deputy Director for educational work at school number 4 of the Zheleznodorozhny microdistrict:

– If we talk about the current difficult period associated with covid, then the diet must also include ginger and garlic.I eat garlic raw (of course, not before going out to public places), I add it to the dishes. I will say more – I have cloves of garlic at home, cut to disinfect the air. We have a teacher who recommended that students wear dried garlic cloves around their necks as a talisman. And what do you think? She had the lowest incidence rates in her class!

Also in my diet there are tomatoes, which are very useful for blood, metabolism, and prevention of oncology.

Ksenia GIRINA, vocal teacher at the G.V. Sviridov:

– I also have a lot of bell peppers in my diet, which is invaluable for the body for several reasons. It contains more vitamin C than lemon or black currant; it is recommended for patients with diabetes mellitus, as it lowers blood sugar levels. This pepper relieves depression, improves sleep and mood, and has a positive effect on the central nervous system.

Ilya MANUILOV, student of school number 3
named after I.A. Flerov:

– I believe that in order to be cheerful and healthy, the teacher needs to eat oatmeal in the morning! It is very tasty and nutritious, my mother cooks it great. I also like buckwheat, in my opinion, and it will energize teachers. Although some do not need it, for example, my teacher is always energetic. I really love bananas, they are delicious and after you eat them, the mood rises.I want teachers to be in a good mood, so I recommend that they eat bananas. And after the lessons, a good mood, of course, is also needed, it seems to me that chocolate raises it perfectly.

Prepared by Irina MIRGORODSKAYA
Photos from the personal archives of Ksenia Girina, Elena Usanova and from open sources

Source: http://inbalashikha.ru/novosti/zdorove/kak-sohranit-zdorove-uchitelya