Categories
Headline USA

5 reasons why you should avoid eating white bread | The State

Breads made with refined flour, such as white bread, are unhealthy.

Photo:
Sornram Srithong / Pixabay

White bread is very accessible, practical and can seem tasty to you. This type of bread made with highly processed flour and additives, has little nutritional value and it would not be a healthy option, it can have unwanted effects on your body, such as gaining weight and contributing to chronic disease.

1. Not very nutritious

The white flour has removed the bran and wheat germ. Refined grains have important nutrients you need removed, including B vitamins, antioxidants, iron and dietary fiber.

Most refined flours are enriched to replace some of the nutrients lost in milling. However, fiber, which is an important part of the diet, cannot be replaced by enriching white bread.

2. Increase your risk of diabetes

Foods with a rating of 70-100 are considered high glycemic index, according to Harvard. White bread is low in fiber and has a high glycemic index (around 75), is rapidly digested, and causes substantial fluctuations in blood sugar.

Eating lots of high glycemic index foods can increase your risk of type 2 diabetes, heart disease, and being overweight.

3. Increase your belly fat and your weight

He excess sugar in the bloodstream to which white bread leads stored in the body as fat. As well makes you hungrier already what raises blood sugar levels rapidly and so is the fall, which can result in Eat excessively and increase caloric intake at the end of the day.

A study of 9,267 people found that eating two slices (120 grams) of white bread per day was linked to a 40% higher risk of weight gain and obesity.

4. May contribute to depression

Refined carbohydrates with a high GI index can have a negative effect on mood. The same hormonal response that causes blood sugar levels to drop can also lead to mood swings, fatigue and other symptoms of depression, Every Day Health notes.

Research published in the American Journal of Clinical Nutrition found a link between the consumption of refined carbohydrates, such as white bread, and depression in postmenopausal women.

5. It is not healthy for your heart

Breads and rolls, including white bread, can provide a large amount of sodium even though each serving may not seem high in sodium, notes the American Heart Association (AHA).

Bread is among the six most salty foods on the AHA list and notes that excess sodium leads to swelling, weight gain and put you at risk of headaches, hypertension, enlarged heart muscle, nephropathy, osteoporosis, heart failure, kidney stones and stomach cancer.

White bread contains little fiber or other beneficial nutrients. Not only white bread, French bread, bagels, and pizza dough often contain refined grains as well. A healthier option is whole grains, such as 100 percent whole wheat bread.

It may interest you:

.

Categories
Headline USA

What happens in the body when eating potato chips on sticks | The State

There are no doubts, one of the more appetizing foods, delicious and yes although it hurts us to say it Guilty! that exist are the potato chips, also popularly known by the term “French fries”. It is one of the star garnishes in every chain of fast food and they are simply potatoes that are cut in the form of sticks and fry in very hot oile until are golden, are removed and finally seasoned in principle with a good dose of salt.

However, the sad news is that despite his undeniable exquisiteness, follow a diet rich in french fries regularly, it will undoubtedly bring consequences to short and long term. And precisely speaking of its effects on future health, there are references that prove its disadvantages. Such is the case of this published study in The American Journal of Clinical Nutrition, in which there was the participation of 4,500 adults, who used to give a fries feast more of biweekly and the results were overwhelming: this habit doubles the risk of premature death. To have more perspective, the researchers noted that the oils in which potatoes are usually fried are the Driving force behind increased health risk, much less than the potatoes themselves. We know that potatoes are a healthy food full of goodnessHowever, what happens when you fry them is overwhelming; they become a food highly caloric, rich in trans fat, and lacking in nutrients.

Other revealing fact of this study, is that the researchers they couldn’t match the prepared potatoes by other means with a increased risk of premature death. Therefore the latent health problem lies in the fried preparation in hydrogenated oils, not in the consumption of potatoes.

Therefore if you are a lover of french fries and you usually consider that there is no greater mess in consuming them once a week, after knowing their side effects … You will probably change your mind.

1. Stomach conditions

It is evident that so much fat will have effects on the body and mainly in the digestive system. The reason is simple, fats are digested much more slowly by the body that Carbohydrates and proteins. Also derived from cooking method in abundant oil (which is usually reused), they become a very caloric food and therefore they will stay in the stomach for much longer than any other lighter and more natural food. As a result of this, according to A study published in the magazine Ultrasound International Open, the consumption of potato chips is associated with a higher probability of suffer stomach pains. Others side effects specifically related to digestion of fried foods include: nnausea, diarrhea, bloating, and cramps.

2. Alterations in brain function

We tend to think that foods like potato chips are the most harmful to him body weight And of course it is true, however its recurrent consumption is related to other affectations that we did not even imagine. One of the main ones are various alterations in brain function, since potatoes fry in hydrogenated oils, contain a high amount of trans fat, which increase bad cholesterol and lower good cholesterol. The profound effect of this is that it will increase the risk of heart disease. According A study with duration of 10 years that involved 1,600 seniors in Japan and published in the Neurology journal, the people with higher levels of trans fat they had up to a 75% more likely to develop the Alzheimer’s disease or dementia. This is one of the many reasons why French fries are one of the worst foods for the brain, your high fat content affects the cognitive functions like memory, concentration and learning.

3. Depressed immune system

Another of the serious damage to follow a high fat diet, is that it directly affects the functioning and vitality of the immune system and is associated with a considerable decrease in immunity. According A study published in the magazine Current Opinion in Clinical Nutrition & Metabolic Care, eat one high-fat and greasy diet (which, if you eat a lot of fries, you definitely are), you could be harming your gut at the microbiome level. The reason is that fatty foods stimulate the unhealthy bacteria and decrease the healthier bacteria of the intestinal flora. It is well known the close relationship that exist the gut and the immune system of your body, so that these Feeding Habits they will only make us more likely to suffer from all kinds of diseases and infections.

4. Increases the risk of heart disease

It is well known that fats are directly related to cardiac affectations, which put health at risk. A study made with the participation of 150,000 military veteranss and headed by researchers from the Department of Veterans Affairs of the United States and the Massachusetts Veterans Epidemiological Research and Information Center. Found that eat fried foods three times a week is related to a risk 7% higher of suffer heart attacks and strokes. So if the study participants they consumed fried foods every day his risk was doubling to 15%. And this is how the results of the study were overwhelming and found a direct relationship between the consumption of fried foods and the incidence of cardiovascular disease [sobre todo de enfermedad de las arterias coronarias].

5. Weight gain

We cannot leave without mentioning one of the main affectations of a high consumption of high-fat foods. The reason is simple: chen the food they are fried in fat, they turn into super calorie pumps and therefore consuming them on a recurring basis is the key to gain weight and increase the percentage of body fat. Of course there is a lot scientific evidence that supports it, such is the case of link between fries and waist. According A study published in The American Journal of Clinical Nutrition found that eat fried food is directly related to the cases of obesity.

.

Categories
Headline USA

Eating Habits That Shortens Life the Most and Increases Weight, According to Mayo Clinic | The State

This will probably surprise you: not all processed foods are the same And they had a different impact on health. It is important know how to recognize them, in such a way that there are food alternatives that are minimally processed as is the case of the canned vegetables and frozen meats. And then there are the highly processed foods, like industrial breads, prepared dinners and other everyday consumer products that come filled with saturated fats, added sugars and virtually zero fiber.

The truth is that in recent months the nutrition trend, invites us to carry out changes in eating habits and choose to consume natural food and less processed. That is why one of the main recommendations for live better, with greater health and with a healthy weight, is to consume pure food and natural. Are pure medicine thanks to its unmatched contribution in vitamins, minerals, phytonutrients, antioxidants and fiber.

You see a high consumption of processed foods, is accompanied by very negative effects to health. By having a considerable caloric intake, they are associated with possible weight gain, changes in cholesterol, triglyceride and blood sugar levels, you affect cardiovascular, digestive and disturbances in mood. Just to mention a few.

According A study published in the Mayo Clinic Proceedings magazine, a higher consumption of ultra-processed foods Was associated with a higher mortality in the general population. This is just one of the bad dietary habits that Mayo Clinic observed over the years and directly associated with a impact on your health and in the quality of life. Therefore these are the worst eating habits that further deteriorate health, affect body weight and longevity.

1. Processed red meats

It is well known that processed red meats in excess are related to negative effects on health. Specifically una recent review of research on eating red meat analyzed six studies that followed more than 1.5 million people during 5.5 to 28 years. The review found that the regular consumption of processed meats is associated with a increased risk of heart disease, cancer (especially colon cancer) and early death. The processed meats include foods like the bacon, sausages, Ham, cold cuts, canned meats, jerky and processed meat, cured, fermented or salted. Therefore it is about products that additionally tend to have a high content in gsaturated levels, sodium, nitrates or nitrites, which is associated with other negative health effects.

2. Fried food

No news, it is well known that fried foods are from most harmful, caloric and low in nutrients that exist. In fact it has an investigation in which they are associated withtype 2 diabetes and the Heart problems and not only that they also verify that eat fried food everyday can shorten life. The truth is that our bodies just weren’t made for eat the amount of fried food that exist today. Therefore it is not surprising that they deteriorate the whole health of organs and systems.

Fried chicken. / Photo: Shutterstock

3. Aadded sugars

If something is talked about in the last months it’s about the devastating effects of the high consumption of added sugars, in today’s society. Mayo Clinic is dedicated to creating a greater awareness about it and has joined the investigation. Such is suggested in This studio which was also published in the magazine Mayo Clinic Proceedings, in which the benefits of avoid added sugars and any ingredient that is used in food to provide sweetness and extra calories, from the much maligned corn syrup with high fructose content to others that sound healthier like the agave, date syrup and cane syrup: it is one of the most important things we can do for our health. The existing basic scientific evidence, observational data, and findings from clinical trials suggest that reducing the consumption of added sugars, particularly added fructose, could translate into a reduced morbidity related with diabetes and potentially premature mortality. At the individual level, limit the consumption of food and drinks containing added sugars, in particular added fructose, can be one of the most effective strategies for ensure solid future health.

10 ways to reduce your sugar intake
Sugar donuts. / Photo: Pexels

4. Excessive alcohol consumption

Without a doubt one of the worst customs of today’s society, is the excessive alcohol consumption, which has increased considerably derived from the Covid-19 pandemic. It is important to clarify that even moderate alcohol consumption is related to harmful effects on health. For example, even light drinkers (those who have no more than one drink a day) have a small but real risk of developing some cancers, such as esophagus cancer. And the consequences of excesive drinking nor let’s talk, according to This studio it is one of the worst health habits. It is associated with serious ailments such as lto pancreatitis, sudden death, heart failure, liver disease, stroke, suicide and brain damage. It has been proven that people with a consumption recurrent and systematic alcohol, they have one shorter life expectancy.

Alcohol
Alcohol. / Photo: Unsplash

.

Categories
Headline USA

Eating dates could help promote labor | The State

Dates are a fruit with a natural sweetness that is nutritious and with health benefits that can be impressive.

The consumption of these fruits during the last weeks of pregnancy has been used to facilitate natural childbirth by promoting cervical dilation and reducing labor time.

Several scientific studies have analyzed the supposed effects of dates in labor. One of the analyzes is an article published in 2020 by the journal BMC Pregnancy and Childbirth (BMC Pregnancy and Childbirth).

Eight studies were included in the investigators’ review. The meta-analysis showed that consuming dates can significantly reduce the active phase of labor, the stage during which the cervix dilates.

According to the analysis, consuming dates can also improve the bishop’s score, a measure that rates the preparation of the cervix for vaginal labor.

In previous studies it has been pointed out that the consumption of dates affects uterine contractions and the duration of the labor processes. It is noted that consuming dates in late pregnancy was effective in reducing the duration of labor processes and reduced the need for oxytocin to accelerate labor.

In the study of 182 pregnant women, the 91 pregnant women who consumed between 70 and 76 grams of dates per day starting at week 37 of pregnancy were in active labor for an average of 4 hours less than those who did not eat dates

However, scientists also state that more studies and research is required to confirm the effects of dates in labor.

How is it that dates can promote natural childbirth?

“The effect of dates in pregnancy is likely due to compounds that bind to oxytocin receptors and appear to mimic the effects of oxytocin in the body. Oxytocin is a hormone that causes contractions during labor, ”Healthline explains.

Dates also contain tannins, compounds that help ease contractions. The plus of these fruits is that they also provide natural sugar and calories, which are necessary to maintain energy during childbirth.

Dates only offer benefits for pregnant women:

Antioxidants

Dates provide you with fiber, potassium, protein and contain many antioxidants with anti-inflammatory effects, including carotenoids, polyphenols, tannins and sterols.

By fighting inflammation and oxidative stress, dates have been indicated promoting brain health.

They promote digestive health

Dates are rich in fiber, 100 grams of contains almost 7 grams of fiber. Fiber can prevent constipation and benefit digestive health.

A study, in which healthy men ate 7 dates a day for 21 days, the researchers found the subjects experienced improvements in the frequency of their bowel movements and a reduced level of chemicals in the stool such as ammonia.

According to the researchers, their data indicates that consuming dates may reduce the risk of colon cancer without inducing changes in the microbiota.

.

Categories
Headline USA

5 dangerous effects of eating deli meats frequently | The State

He Ham, mortadella and salami are some examples of cold meats and which in turn are processed meats. Eating these foods frequently can have Negative effects in your body; not only has to do with him weight, but also with chronic diseases such as cancer.

1. Weight gain

Photo: Shutterstock

Deli meats are higher in fat and calories than others, but not only that contributes to your weight gain. Eating ultra-processed foods makes people overeat and gain weight, compared to eating unprocessed foods.

Researchers have found that when people consume processed foods appetite suppressant hormones may decrease and increase hunger hormones.

2. Increased blood pressure

Photo: Pera Detlic / Pixabay

Processed meats are high in sodium. They contain a lot of salt, as well as nitrates and nitrites. Sodium is a mineral that contributes to high blood pressure, a major risk factor for heart disease.

Processed meats contain on average, 4 times more sodium and 50% more nitrate preservatives than raw meat according to researchers at the Harvard School of Public Health (HSPH).

3. Increased risk of heart disease

Photo: Pexels

According to the Mayo Clinic, sodium nitrate is believed to damage blood vessels and making arteries more likely to harden and narrow, leading to heart disease.

HSPH researchers found that a 50-gram (1.8 oz) daily serving of processed meat (about 1-2 slices of cold cuts or 1 hot dog) was associated with a 42% higher risk of developing heart disease.

4. Increased risk of colorectal cancer

Photo: Shutterstock

The processed meat (like cold meats) is classified by the World Health Organization as a carcinogen for humans. He notes that there is sufficient evidence that this type of meat causes colorectal cancer.

A group of 22 experts from 10 different countries concluded that each portion of 50 grams of meat processed that is consumed per day increases the risk of colorectal cancer by 18%. “This risk increases with the amount of meat consumed,” says the WHO.

The American Cancer Society warns that not only do processed meats increase the risk of colon cancer, but also raw red meat.

5. Increased risk of diabetes

Photo: Shutterstock

The American Diabetes Association recommends a modest or no consumption of red or processed meats to prevent and control type 2 diabetes. He points out that there is evidence that diets rich in red and processed meat are associated with increased risk of type 2 diabetes, cardiovascular disease (CVD), cancer (particularly colorectal cancer), and mortality for all causes.

Processed meats aren’t just red meats. The WHO notes that most processed meats contain pork or beef, but may also contain other red meats, birds (such as turkey or chicken), giblets, or meat by-products, such as blood.

It may interest you:

.

Categories
Headline USA

Why do you feel tired and sleepy after eating and how to avoid it | The State

Have some dream after eating it’s normal. A decrease in energy levels after eating is called postprandial drowsiness. There are various reasons that make you want to go for a nap and this effect can be minimized.

Some believe that sleep is due to a significant change in blood flow from the brain to the stomach or to aid in digestion. So why don’t we feel just as sleepy after breakfast or dinner? not every time sleep falls on what you eat.

Tiredness can be the result of various factors, digestion and sleep cycles; can also be motivated by some types of food and meal times.

Unless you have a health problem like diabetes, anemia, or hypothyroidism. According to Medical News Today shares that fatigue depends on what, when and how much did you eat.

Kind of food

Photo: Horizon Content / Pexels

Some foods can make you more sleepy than others. Foods rich in protein and carbohydrates.

He tryptophan It is an amino acid found in many protein-rich foods, it helps the body produce serotonin. Serotonin participates in the regulation of mood and sleep cycles. Carbohydrates help the body absorb tryptophan.

Some examples of carbohydrates are pasta, rice, bread, cookies, and potatoes.

Also, unlike healthy carbohydrates, simple carbohydrates raise blood glucose levels in a short time and fall just as quickly, which can make you feel tired. Complex carbohydrates like whole grains and beans provide sustained energy.

you eat too much

Photo: Ella Olsson / Pexels

If you have a large meal, you are more likely to experience sleepiness.

As we digest our food more blood is diverted to the stomach and intestines. This leaves less blood for the rest of the body and can make some people feel a little “dizzy” or tired, explains Angus Stewart, Professor of Nutrition and Dietetics at Edith Cowan University.

The time

Neurologist Brandon Peters notes that the drive to sleep it has little to do with food ingested. Peters that the dream is due to accumulation of a substance inside the brain call adenosine. This accumulation peaks right before bed, but it is also higher in the afternoon compared to the morning.

The longer a person stays awake, the more adenosine accumulates, increasing the desire to sleep.

Another factor that can indirectly contribute to sleepiness is circadian rhythm, which keeps us awake and counteracts adenosine levels. There’s a sinking seven to nine hours after waking up and therefore we can feel sleepy.

How to counter drowsiness after lunch

Coffee
Photo: Elle Hughes / Pexels

Sleep well. If you experience sleep deprivation, this post-lunch drowsiness may be more pronounced.

Small frequent meals. Small meals and snacks every few hours are better than three large meals a day. The sandwiches can be a fruit or fruits.

You can use caffeine. By bedtime, drinks like coffee can boost your energy level.

Take a little nap for 10 to 20 minutes. Both coffee and naps can lower adenosine levels that contribute to sleepiness.

Avoid drinking alcohol with meals.

Generally, this sleepiness and tiredness will pass in a matter of hours as the circadian rhythm picks up again.

It may interest you:

.

Categories
Headline USA

The 5 Health Benefits of Eating Pasta Often (And Without Gaining Weight) | The State

Pasta made with whole grains is lower in calories and carbohydrates than refined pasta.

Photo:
Oleg Magni / Pexels

If you are a pasta lover, this is good news: Eating pasta has health benefits. This food has had a bad reputation due to your carbohydrates, but if you consume in moderation it does not prevent you from following your weight loss and control plan.

Pasta is made from cereals, one of the basic food groups in a healthy diet. It is traditionally made with durum wheat. Although currently most of the products that are sold as pasta are made with common wheat.

Pasta made with whole grains it’s more low in calories and carbohydrates, as well as higher in fiber and micronutrients than refined pasta.

Benefits of eating whole wheat pasta

1. Helps keep blood sugar under control

Wholemeal pasta has healthy carbohydrates (complex), unlike other refined carbohydrates, does not cause spikes in blood sugar. It has a low glycemic index (GI).

The glycemic index is a measure of how quickly sugar enters the bloodstream. Choosing good sources of carbohydrates can help you control your blood sugar and weight, publishes WebMD.

Live Strong notes that a cup of white spaghetti contains 43 grams of total carbohydrates, while an equivalent serving of whole wheat spaghetti offers 37 grams of total carbohydrates.

2. It gives you energy

As we anticipate, pasta brings you carbohydrates, which provide the body with glucose, which is converted into energy that is used to support bodily functions and the physical activity, as explained by the Harvard Nutrition Source.

3. It can help you lose weight

Wholegrain pasta can reduce appetite and increase fullness that contain simple carbohydrates such as refined pasta, white rice, or refined flour bread.

A meta-analysis published in the journal BMJ Open, which found that eating pasta was not related to weight gain when consumed as part of a low GI diet. That does not mean that you abuse pasta, the people in the studies ate on average, 3.3 servings of pasta per week, and a portion was equal to half a cup of cooked pasta.

4. It gives you fiber

Whole wheat pasta provides dietary fiber. Fiber moves through the gastrointestinal tract undigested and helps promote fullness. For this reason, whole wheat pasta may be more effective than refined pasta for reduce appetite and cravings.

Insoluble fiber can also help food move through the digestive system, promoting regularity and helping prevent constipation.

A high intake of dietary fiber has been linked to a lower risk of heart disease, diabetes and obesity.

5. Improve the quality of your diet

Wholegrain pasta is rich in fiber, manganese, selenium, copper, and phosphorous. Has low sodium, cholesterol and grease per portion. But those perks won’t matter if you add a lot of salt (that includes the sauce) or soak your noodles in butter and cheese.

If your pasta is consume in moderation and it combines with nutrient-dense vegetables and a lean protein, can be a very option satisfying and healthy.

It may interest you:

.

Categories
Headline USA

Are the side effects of eating oatmeal every day | The State

The beta-glucan in oats helps slow digestion, increase satiety, and suppress appetite.

Photo:
Alexander Mils / Pexels

Oatmeal is a very healthy type of cereal. It is appreciated for its nutritional value and health benefits. It has a high content of fiber and also provides protein, phosphorus, thiamine (vitamin B1), magnesium, zinc, and other nutrients. Consuming oatmeal on a daily basis has multiple side effects on your body, most of which are positive.

1. You will feel full for longer

Oats can control hunger levels due to its high content of soluble fiber. The main type of fiber in oats is beta-glucan, which helps slow digestion, increase satiety, and suppress appetite.

Half a cup of raw oatmeal has 4 grams of fiber. If you eat foods with protein and good fats like nuts, It can make you feel full for hours.

2. May lower “bad” LDL cholesterol

Thanks to the fiber of beta glucan, oatmeal can lower total and LDL cholesterol levels. WebMD notes that eating oatmeal has these effects when consumed as part of a diet low in saturated fat.

3. Fight inflammation

Whole oats contain phenolic compounds and phytoestrogens that act as antioxidants for reduce the damaging effects of chronic inflammation It is associated with various diseases such as cardiovascular disease and diabetes.

4. Reduce your risk of heart disease

The Harvard Nutrition Source shares that higher intakes of whole grains like oats compared to lower intakes are associated with a 21% reduction in heart disease risk.

5. Improves blood sugar control

He beta glucan of oatmeal can help prevent spikes in blood sugar and insulin levels after eating. Eat oatmeal and oat bran during 4-8 weeks lowers blood sugar before meals, 24-hour blood sugar and insulin levels in people with type 2 diabetes.

Although it is a food rich in carbohydrates, the Minimally processed whole oats have a low to medium glycemic load, while highly processed instant oatmeal has a high load.

6. Prevents constipation

Fiber contributes to intestinal regularity and the prevention of constipation. Beverage intake should be increased as fiber intake increases.

7. Benefits your microbiota

Fiber in oats feeds the good bacteria in the gut, which increase can contribute to a healthy gut, which also has an impact on the immune system, on health in general, even on your mood.

8. Helps you lose weight

Beta-glucan fibers can also increase satiety through a chain reaction of events that regulate appetite hormones. Eating foods that fill you up can help you eat fewer calories and lose weight.

9. It can also cause weight gain

Many brands of instant oats come sweetened or flavored. Added sugar promotes obesity. Go for plain oatmeal that doesn’t have added sugar. You can add flavor with spices like cinnamon, the natural sweetness of the fruit, and add more fiber, protein and good fats with a handful of nuts.

Another reason there may be weight gain with oatmeal is when you overeat and cover it with too many greasy or sugary ingredients.

10. It can cause bloating

Gradually increase your oatmeal intake so your body can get used to it. Adding fiber slowly helps prevent gas and bloating.

Oatmeal has many properties that make it a food that you can integrate into your daily diet. It is nutritious, healthy and can help you control your weight.

It may interest you:

.

Categories
Headline USA

How to deflate after eating a lot of salt | The State

Fast food is often high in sodium.

Photo:
Horizon Content / Pexels

Eating too much salt, either in a single meal or during a day, can cause the feeling of bloating. This is because salt is the main source of sodium, this element causes water retention and water retention can lead to bloating.

What to do if you eat a lot of salt?

1. Drink water

Photo: PxHere

It may seem strange that if you feel loaded with liquid you should drink more, but according to Healthline the first thing you should do is drink enough amounts of water to help your body eliminate excess sodium.

Try to take at least 8-12 cups of water during the day to get rid of swelling.

2. Eat foods rich in potassium

avocado
Photo: Coyot / Pixabay

Make sure your next foods have potassium. According to the American Heart Association (AHA), the potassium reduces the effects of sodium. The more potassium you eat, the more sodium you will lose through urine. Potassium also helps relieve tension on the walls of your blood vessels, which helps lower blood pressure.

Foods rich in potassium include fruits like apricots dry, prunes, raisins, avocado, orange and banana; vegetables, such as acorn squash, spinach, tomatoes, beets, and broccoli; lentils, kidney beans, soybeans, and walnuts; milk and yogurt.

3. Walk

walking exercise
Photo: Shutterstock

A walk or other type of exercise for at least 30 minutes can help alleviate bloating symptoms by keeping fluids moving through your system. According to LiveStrong, stay active can also push gas through the digestive tract, a common culprit for stomach upset.

Reduce your salt intake

Photo: Cottonbro / Pexels

Salt not only swells you up, its high consumption is associated with hypertension and at an increased risk of heart disease and stroke.

Every day people consume between 9 and 12 grams of salt, when what we should be ingesting is a maximum of 5 grams of salt per day, less than a teaspoon.

The World Health Organization (WHO) recommends adults consume less than 2 grams of sodium per day. The proper amount would be equivalent 5 grams of salt daily, a little less than a teaspoon.

The AHA recommends not exceeding 1,500 mg of sodium per day for those who are sodium sensitive or at high risk for hypertension.

For reduce salt intake and abdominal swelling eat food in its most natural state, such as fresh fruits and vegetables, meat and poultry without added sauces and simple whole grains as the oats.

When buying canned or frozen fruits and vegetables, choose the versions without added salt and look for the options with no added sauces. Avoid adding salt and canned vegetables with salt added to homemade dishes.

When buying prepackaged and packaged foods, always check the labels. Americans consume up to 75 percent of their sodium from processed foods Such as soups, ketchup, condiments, and canned goods.

Select unsalted nuts or seeds, dried beans, peas, and lentils; broths, broths or soups without salt or low sodium and fat free

Do not use salt during cooking and remove the salt shaker from your table. Use spices and herbs to enhance the natural flavor of food. You don’t leave food out before you taste it.

The 6 popular foods with more sodium according to the AHA they are: breads, muffins, cookies, pizza, sandwiches, cold cuts and sausages, instant soups and burritos.

It may interest you:

.

Categories
Entertainment USA

Demi Lovato Celebrates Stretch Marks As She Reveals She’s In ‘Eating Disorder Recovery’: ‘I’m So Grateful’

Demi Lovato has opened up about her eating disorder recovery, and body positivity journey. Read the singer’s inspiring message.

Former Disney Channel star Demi Lovato has revealed she is recovering from disordered eating habits. The 28-year-old took to Instagram on December 25, sharing a candid post which featured a series of photos of her stretch marks. “I used to genuinely believe recovery from an eating disorder wasn’t real. That everyone was faking or secretly relapsing behind closed doors. ‘Surely she throws up here and there’, ‘she can’t POSSIBLY accept her cellulite’… those we’re just a few of the things that I used to tell myself growing up,” Demi began her lengthy caption.

The “Confident” singer continued, “I’m so grateful that I can honestly say for the first time in my life – my dietitian looked at me and said ‘This is what eating disorder recovery looks like.’ In honor of my gratitude for the place I’m in today, this was a lil shoot I did by myself in quarantine this summer when I wanted to celebrate my stretch marks instead of being ashamed of them.” Demi said she painted glitter on her upper thighs to “celebrate: her stretch marks. “This year was tough.. be gentle on yourself if you slip up and remember to get right back on track because you’re WORTH THE MIRACLE OF RECOVERY. I LOVE YOU.”

Thousands of fans jumped into the comments section to thank the singer for being so candid about her recovery. “You are such an inspiration to ME and so many others. Thank you for being such an influence for so many of us to love our beautiful bodies!! You look HAWTTT!!” one follower wrote, while another commented, “You’re an incredible human being. Strong and beautiful inside and out.”

Demi Lovato has opened up about her body positivity journey. Image: MEGA

It comes just days after she debuted a total hair makeover, switching up her long brunette locks for a short blonde ‘do with a slight buzz cut. The 2020 People Choice Awards host credited the cut and color to Los Angeles stylist Amber Maynard Bolt, who shared one of the photos of Demi’s new look to her Instagram account. The master stylist wrote, “CHANGE. Got to do something really special for this one @ddlovato.”