Health Tips

AUB Health: 5 Foods That Helps Prevent Belly Bloat

Bloating -- fluid building up between cells in your body -- can be caused by poor digestion, too much sodium, or your period. But according to experts, if you pay attention to what you’re eating, you can usually avoid it. Good news, right? Stay in bikini-ready shape all year long with these bloat-busting bites.
1. Watermelon
All kinds of melons are beneficial to your health, but watermelon is known as one of the juiciest fruits on the stand. That’s probably because it consists of 92 percent water. According to Grotto, it also has a natural diuretic property and is a great source of potassium. “The balance between sodium and potassium is important when it comes to controlling bloat,” he says. For DIY spa water, try mixing lemon, cucumber, watermelon, and rosemary for an ultimate belly-deflating fix. (A word of caution: You may need to use the restroom more than usual when sipping on this.

2. Water with Lemon
A lot of people skip sipping on water when they are bloated, when in reality they should be doing the opposite. People tend to think that when they’re holding on to water they should cut back drinking it, but that’s not the case. Retaining water is actually your body’s way of holding on to fluid so you don’t dehydrate. If you’re having a bloating problem, that’s the time you want to push fluids, not restrict them, says Grotto. Since lemons are a natural diuretic and a gentle laxative when added to warm water, consuming the liquid can help reduce the amount of salt retained in the body. Just make sure you drink from the glass and not through a straw, so you don’t take in any extra air.
3. Rosemary and Turmeric
Rosemary has been used to treat everything from heartburn and headaches to toothaches and high blood pressure. But it also treats intestinal gas and helps digestion, says Jackie Newgent, RD, culinary nutritionist, FITNESS advisory board member, and chef. She suggests steeping it in your tea or combining it with celery or parsley to make your own cooking broth. Valued in Asia for its ability to fight pain and inflammation, turmeric is also key in aiding upset stomach and bloat reduction, says Newgent. Use the bright yellow spice in a curry dish or to flavor your favorite foods
4. Beans and Lentils
The majority of Grotto’s patients with bloated bellies are taking in too much sodium and not enough potassium and fiber. “Ramping down your sodium and increasing your potassium will have an almost immediate effect of reducing bloat,” he says. Lentils, with their high amount of fiber, are a good choice for aiding with digestion. Potassium-rich foods include white beans, soybeans, and lima beans — and they are also the highest-fiber vegetables you can get. Newgent adds that beans are naturally high in both estrogen and protein and can relieve period-induced bloat.
5. Yogurt
Since a lot of people are sensitive to lactose, it’s better to opt for yogurt instead of milk in your next smoothie, especially the kind with live active cultures in it. “Yogurt is already pre-digested and the milk sugar is broken down, where as in milk it’s not, which can create gas and bloating,” says Newgent. The nature of the active cultures lactobacillus and acidophilus found in yogurt can improve symptoms of bloating. Stir in some melon for an ultimate bloat-busting snack!
FITNESS

 

AUB Health: 10 Health Benefits of Carrots

Forget about vitamin A pills. With this orange crunchy powerfood, you get vitamin A and a host of other powerful health benefits including beautiful skin, cancer prevention, and anti-aging. Read how to get maximum benefits from this amazing vegetable.

Benefits of Carrots

1.  Improved Vision
Western culture’s  understanding of carrots being “good for the eyes” is one of the few we got right. Carrots are rich in beta-carotene, which is converted into vitamin A in the liver. Vitamin A is transformed in the retina, to rhodopsin, a purple pigment necessary for night vision.
Beta-carotene has also been shown to protect against macular degeneration and senile cataracts. A study found that people who eat the most beta-carotene had 40 percent lower risk of macular degeneration than those who consumed little.
2.  Cancer Prevention
Studies have shown carrots reduce the risk of lung cancer, breast cancer and colon cancer. Researchers have just discovered falcarinol and falcarindiol which they feel cause the anticancer properties.
Falcarinol is a natural pesticide produced by the carrot that protects its roots from fungal diseases. Carrots are one of the only common sources of this compound. A study showed 1/3 lower cancer risk by carrot-eating mice.
3.  Anti-Aging
The high level of beta-carotene acts as an antioxidant to cell damage done to the body through regular metabolism.  It help slows down the aging of cells.
4.  Healthy Glowing Skin (from the inside)
Vitamin A and antioxidants protects the skin from sun damage. Deficiencies of vitamin A cause dryness to the skin, hair and nails. Vitamin A prevents premature wrinkling, acne, dry skin, pigmentation, blemishes, and uneven skin tone.
5.  A Powerful Antiseptic
Carrots are known by herbalists to prevent infection. They can be used on cuts – shredded raw or boiled and mashed.
6.  Beautiful Skin (from the outside)
Carrots are used as an inexpensive and very convenient facial mask.  Just mix grated carrot with a bit of honey. See the full recipe here: carrot face mask.
7.  Prevent Heart Disease
Studies show that diets high in carotenoids are associated with a lower risk of heart disease.  Carrots have not only beta-carotene but also alpha-carotene and lutein.
The regular consumption of carrots also reduces cholesterol levels because the soluble fibers in carrots bind with bile acids.
8.  Cleanse the Body
Vitamin A assists the liver in flushing out the toxins from the body. It reduces the bile and fat in the liver. The fibers present in carrots help clean out the colon and hasten waste movement.
9.  Healthy Teeth and Gums
It’s all in the crunch! Carrots clean your teeth and mouth. They scrape off plaque and food particles just like toothbrushes or toothpaste.  Carrots stimulate gums and  trigger a lot of saliva, which being alkaline, balances out the acid-forming, cavity-forming bacteria.  The minerals in carrots prevent tooth damage.
10.  Prevent Stroke:
From all the above benefits it is no surprise that in a Harvard University study, people who ate more than six carrots a week are less likely to suffer a stroke than those who ate only one carrot a month or less.

Stay Healthy. Stay Wealthy. Stay Happy

AUB Health: 15 Health Benefits Of Eating Apples

I know you must have heard "An Apple a day keeps the doctor away", well that's not just an adage, it's a fact. Better health could be as easy as reaching for the fruit bowl for some apples next time you need a snack
What makes apples so great?
In 2004, USDA scientists investigated over 100 foods to measure their antioxidant concentration per serving size. Two apples—Red Delicious and Granny Smith—ranked 12th and 13th respectively. Antioxidants are disease-fighting compounds. Scientists believe these compounds help prevent and repair oxidation damage that happens during normal cell activity. Apples are also full of a fibre called pectin—a medium-sized apple contains about 4 grams of fibre. Pectin is classed as a soluble, fermentable and viscous fibre, a combination that gives it a huge list of health benefits.
1. Reduce cholesterolThe soluble fibre found in apples binds with fats in the intestine, which translates into lower cholesterol levels and a healthier you.
2. Get whiter, healthier teeth
An apple won’t replace your toothbrush, but biting and chewing an apple stimulates the production of saliva in your mouth, reducing tooth decay by lowering the levels of bacteria.
3.
Get a healthier heart
An extensive body of research has linked high soluble fibre intake with a slower buildup of cholesterol-rich plaque in your arteries. The phenolic compound found in apple skins also prevents the cholesterol that gets into your system from solidifying on your artery walls. When plaque builds inside your arteries, it reduces blood flow to your heart, leading to coronary artery disease.
4. Curb all sorts of cancers
Scientists from the American Association for Cancer Research, among others, agree that the consumption of flavonol-rich apples could help reduce your risk of developing pancreatic cancer by up to 23 per cent. Researchers at Cornell University have identified several compounds—triterpenoids—in apple peel that have potent anti-growth activities against cancer cells in the liver, colon and breast. Their earlier research found that extracts from whole apples can reduce the number and size of mammary tumours in rats. Meanwhile, the National Cancer Institute in the U.S. has recommended a high fibre intake to reduce the risk of colorectal cancer.
5. Decrease your risk of diabetes
Women who eat at least one apple a day are 28 percent less likely to develop type 2 diabetes than those who don’t eat apples. Apples are loaded with soluble fibre, the key to blunting blood sugar swings.
6. Avoid Alzheimer’s
A new study performed on mice shows that drinking apple juice could keep Alzheimer’s away and fight the effects of aging on the brain. Mice in the study that were fed an apple-enhanced diet showed higher levels of the neurotransmitter acetylcholine and did better in maze tests than those on a regular diet.
7. Control your weight
Many health problems are associated with being overweight, among them heart disease, stroke, high blood pressure, type 2 diabetes and sleep apnea. To manage your weight and improve your overall health, doctors recommend a diet rich in fibre. Foods high in fibre will fill you up without costing you too many calories.
8. Prevent gallstones
Gallstones form when there’s too much cholesterol in your bile for it to remain as a liquid, so it solidifies. They are particularly prevalent in the obese. To prevent gallstones, doctors recommend a diet high in fibre to help you control your weight and cholesterol levels.
9. Beat diarrhea and constipation
Whether you can’t go to the bathroom or you just can’t stop, fibre found in apples can help. Fibre can either pull water out of your colon to keep things moving along when you’re backed up, or absorb excess water from your stool to slow your bowels down.
10. Neutralize irritable bowel syndrome
Irritable bowel syndrome is characterized by constipation, diarrhea, and abdominal pain and bloating. To control these symptoms doctors recommend staying away from dairy and fatty foods while including a high intake of fibre in your diet.
11. Avert hemorrhoids
Hemorrhoids are a swollen vein in the anal canal and while not life threatening, these veins can be very painful. They are caused by too much pressure in the pelvic and rectal areas. Part and parcel with controlling constipation, fibre can prevent you from straining too much when going to the bathroom and thereby help alleviate hemorrhoids.
12. Protect against Parkinson’s
Research has shown that people who eat fruits and other high-fibre foods gain a certain amount of protection against Parkinson’s, a disease characterized by a breakdown of the brain’s dopamine-producing nerve cells. Scientists have linked this to the free radical-fighting power of the antioxidants contained therein.
13. Detoxify your liver
We’re constantly consuming toxins, whether it is from drinks or food, and your liver is responsible for clearing these toxins out of your body. Many doctors are skeptical of fad detox diets, saying they have the potential to do more harm than good. Luckily, one of the best—and easiest—things you can eat to help detoxify your liver is fruits—like apples.
14. Boost your immune system
Red apples contain an antioxidant called quercetin. Recent studies have found that quercetin can help boost and fortify your immune system, especially when you're stressed out.
15. Prevent cataracts
Though past studies have been divided on the issue, recent long-term studies suggest that people who have a diet rich in fruits that contain antioxidants—like apples—are 10 to 15 per cent less likely to develop cataracts.

AUB Health: Tips On How To Prevent Gestational Diabetes

Gestational diabetes develops during pregnancy (gestation). Like other types of diabetes, gestational diabetes affects how your cells use sugar (glucose)...your body’s main fuel. Gestational diabetes causes high blood sugar that can affect your pregnancy and your baby’s health. Expectant moms can help control gestational diabetes by eating healthy foods, exercising and, if necessary, using medication. Taking good care of yourself can ensure a healthy pregnancy for you and a healthy start for your baby.
In gestational diabetes, blood sugar usually returns to normal soon after delivery. But if you’ve had gestational diabetes, you’re at risk for future type 2 diabetes. You’ll continue working with your health care team to monitor and manage your blood sugar.
Prevention
There are no guarantees when it comes to preventing gestational diabetes — but the more healthy habits you can adopt before pregnancy, the better. If you’ve had gestational diabetes, these healthy choices may also reduce your risk of having it again in future pregnancies or developing type 2 diabetes down the road.

1. Eat healthy foods. Choose foods high in fiber and low in fat and calories. Focus on fruits, vegetables and whole grains. Strive for variety to help you achieve your goals without compromising taste or nutrition.
2. Keep active. Exercising before and during pregnancy can help protect you against developing gestational diabetes. Aim for 30 minutes of moderate activity on most days of your week. Take a brisk daily walk. Ride your bike. Swim laps. If you can’t fit a single 30-minute workout into your busy day, several shorter sessions can do just as much good. Park in the distant lot when you run errands. Get off the bus one stop before you reach your destination. Every step you take increases your chances of staying healthy.
3. Lose excess pounds before pregnancy. Doctors don’t recommend weight loss during pregnancy — your body is already working overtime to support your baby’s development. But if you’re planning to get pregnant, losing extra weight beforehand may help you have a healthier pregnancy. Focus on permanent changes to your eating habits. Motivate yourself by remembering the long-term benefits of losing weight, such as a healthier heart, more energy and improved self-esteem.

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