Nutrition
Staying constipation-free through diet
Eat healthy to avoid constipation
Everyone has a bout of constipation now and then. Infrequent bowel movements, fewer than three a week – and difficulty passing stool are tell-tale signs of constipation. Constipation may be a side effect, dietary habits, or a symptom of a more serious condition.
Constipation may lead to other problems. Straining during bowel movements can cause haemorrhoids, hernias, anal fissures or tears in the skin near the anus.
With just a simple dietary and lifestyle modification, this problem can be alleviated.
Foods to avoid
Low fibre highly processed foods like white breads and pastries, pizza and burgers should be reduced to a minimum in our diet.
Foods to consume
It will benefit us greatly to include high fibre foods like;
• Whole grains such as brown rice, wheat, oats and barley
• Nuts and seeds
• Beans and lentils
• Fruits and vegetables
• Adequate drinking water, at least eight glasses or six sachets of water a day
These increase the bulk of our stool and facilitate adequate bowel movement.
Lifestyle modification
Modifying our lifestyle from a predominantly sedentary lifestyle to incorporating exercises like going for walks, jogging, and riding bicycles, as well as taking alcohol in moderation will serve to prolong our healthy life and prevent constipation from being a burden.
In conclusion, maintaining a balanced diet rich in fibre and fluidsis crucial for preventing constipation. Incorporating fruits, vegetables, and whole grainsinto our daily meals can promote regular bowel movements.
Additionally, limiting the intake of processed foods and high-fat items can further support digestive health.
By making these dietary adjustments, we can reduce the risk of constipation and enjoy improved overall well-being. Remember, a healthy gut starts with mindful food choices.
The writer is a Nutritionist and Chief Executive Officer (CEO) of Holistic Health Consult.
“Your diet, your health, your health your wealth.”
e-mail:info@holistichealthconsult. org
Kind courtesy of:
Holistic Health Consult
“Your diet your health, your health your wealth”
Contact: 0205143324
WhatsApp: 0248963474
e-mail: info@holistichealthconsult.org
Nutrition
Kaaweku
Kaaweku
Kwaaweku is a staple food for royals in Ada. The name ‘Kaaweku’ is derived from two syllables – Kaawe which means crab in the Ada language and ‘Ku’ which is taken from ‘banku’ because of its preparation which is similar to that of banku.
In other languages, this food made from roasted corn flour and palm nut soup has different names with the most common being ‘Apapransa’ as it is called by the Akans. In the Ewe language, it is called, Dzemkpl3, and in Ga, it is called ‘Akplijii’.
Ingredients
-1kilogram of palm nut extract
-2 large onions
-4 large peppers
– 3 large tomatoes
-Two tablespoonfuls of grinded ginger
-Two tablespoonfuls of garlic
– Half cup of roasted corn flour
– Fish/meat
-Momone
-Two tablespoonfuls of powdered shrimps
-Smoked salmon
-3 large crabs
Three tablespoonfuls of salt
Preparation
-Prepare the meat or fish to be used
-Season with your choice of seasonings, add blended onions, garlic, ginger if preferred
-Add salt to taste
-Allow fish/meat to steam for about 5-10 minutes
-Blend tomatoes and pepper
-Add to the steamed meat or fish
-Dilute palm nut extract with warm water and put on fire to boil.
– Dilute and melt the palm extract in warm water.
– Strain the palm nut extract to meat.
-Add crab after 5 minutes
-Allow soup to boil/ cook for 15- 25minutes (Normally ready when the palm oil separates to the top. Also, taste to see if the fresh taste of the palm is completely gone).
When Palm nut soup is ready, proceed to Kaaweku preparation
-Scoop about eight ladles into a separate saucepan
-Add about 9-10 tablespoonful of the cornmeal gradually and a spoonful at a time, stirring the mixture at the same time and continuously till desired pasty texture as achieved and all lumps are completely dissolved.
-Add a scoop of soup and allow to steam for a couple of minutes.
– Serve into your bowl, garnishing with the crab on top, and enjoy. Soure: Ghanafoods.com
Nutrition
Dietary management of rheumatoid arthritis
Green-cabbage
In this new chapter, we will be discussing how we can manage rheumatoid arthritis with our diet.
Rheumatoid arthritis (RA) is an autoimmune inflammatory disease of the joints. Autoimmune means that the body’s disease fighting system attacks the person’s own body cells.
The main cause is unknown. Rogue molecules cause the cartilage to break down, and the result is throbbing, warm, stiff, and swollen joints. Over time, it even exceeds the joints and damage the bones.
Rheumatoid arthritis is more common in women and has several features that makes it different from other kinds of arthritis. For example, a person with rheumatoid arthritis may feel tired, have occasional fevers, and generally not feel well. And unlike osteoarthritis, pain and stiffness is worse in the morning while pain and swelling of osteoarthritis is worse in the evening.
Management is mostly pain medications and immunosuppressant but the role of diet cannot be over looked.
Foods to include
Anthocyanin rich foods such as; red grapes, cranberries, cherries and cabbage.
Copper rich foods such as; crab, mushroom, spinach, and beans.
Omega-3 fatty acid rich foods such as; salmon, flaxseed, anchovies, and sardines.
Vitamin E rich foods such as; almonds, avocado, red bell peppers, and peanut butter.
Foods to avoid
Red meat such as; beef, mutton, and chevon.
Gluten containing products such as; wheat.
Refined carbohydrates and processed foods such as; pastries, certain cereals, and white rice.
Lifestyle modification
Modifying our lifestyle from a predominantly sedentary lifestyle to incorporating exercises like going for walks, jogging, and riding bicycles, as well as avoiding late-night high-calorie meals, excessive alcohol intake, and cigarette smoking will serve to prolong our healthy life and prevent rheumatoid arthritis from being our burden.
In conclusion, rheumatoid arthritis can be difficult to cope with psychologically, due to its autoimmune nature. But let us always remain steadfast with the simple ways of managing it; a balanced diet rich in anti-inflammatory nutrients, alongside regular exercise and healthy lifestyle choices, will help manage symptoms and reduce the impact of rheumatoid arthritis.
The writer Dr Bernice Korkor Asare is the CEO of Holistic Health Consult
“Your diet your health, your health your wealth”
E-mail: holistichealthconsultgh@gmail.com
