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HEALTH & LIFESTYLE

Pooping More Than This (or Less) Could Raise Disease Risk

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Irregular bowel movements could lead to bigger health issues over time, according to a new study of bowel frequency among 1,400 healthy adults.

The study found that people who defecate one to two times per day may have healthier gut bacteria than those who go more or less often. Meanwhile, participants with greater or lesser bowel frequency – those with constipation or diarrhea — had higher levels of blood markers associated with kidney, liver, and neurodegenerative diseases…Click Here To Continue Reading>> …Click Here To Continue Reading>>

 

“We’re arguing that over time, exposure to these molecules at higher levels in the blood is a danger,” said study author Sean Gibbons, PhD, a microbiome researcher and associate professor at the Institute for Systems Biology, a nonprofit biomedical research organization in Seattle. “People should manage bowel movement frequency to be in a more normal range to avoid chronic exposure that could predispose them to some of these chronic diseases.”

That’s because if waste takes too long, or not long enough, to travel through the gut, the timing can impact the way the gut microbiome – the community of microbes that lives in your intestines – uses nutrients from your food, leading to byproducts that can be detrimental to health.

“The metabolism associated with our gut microbiome, we’re coming to realize, is one of the major ways the microbiome communicates with the rest of our body,” said Christopher J. Damman, MD, a clinical associate professor of gastroenterology at University of Washington Medicine, who was not involved with the study.

Previous studies have suggested that the way gut microbes break down food — and the molecules, or metabolites, they produce in the process — can influence a person’s risk of heart disease, diabetes, liver disease, high blood pressure, and insulin resistance.

“This is a growing theme within microbiome science,” Damman said, “and actually helps connect the dots, figuratively and literally, between how an ecosystem of microbial organisms in the gut could have so many far-reaching consequences.”

Why Poop Patterns Matter

Your gut microbiome helps you more fully make use of the energy from food. It can digest fiber, for example, making it available to us when we otherwise could not access it on our own.

Microbes use that fiber to create short chain fatty acids, which are healthy for you because they reduce inflammation. But if the waste travels too fast or too slow, the microbes can’t do their job.

On the slow end of the spectrum are people with constipation, defined in the study as one or two bowel movements a week. These participants had higher blood levels of p-cresol-sulfate and indoxyl sulfate — substances linked to kidney damage — than those who defecated more often.

“If poop takes too long to make it through the gut, you sort of exhaust all of those fibers, and the microbes switch to fermenting protein,” said Gibbons. When microbes ferment protein, “they start to produce these toxins like p-cresol sulfate or indoxyl sulfate.”

These toxins have previously been linked to chronic kidney disease as well as neurodegenerative diseases like Parkinson’s and Alzheimer’s. In study participants, elevated indoxyl sulfate was associated with reduced estimated glomerular filtration rate, a marker of the kidneys’ ability to filter waste.

Gut bacteria deprived of fiber may also feed on the layer of mucus that lines the gut, eroding it and allowing bacteria and toxic metabolites to pass through to other organs.

When waste moves too fast — as with diarrhea — loose stools wash out your colon before the bacteria can finish breaking down fiber into protective short-chain fatty acids, potentially leading to inflammation. READ FULL STORY HERE>>>CLICK HERE TO CONTINUE READING>>>

People in the study who went four or more times per day had higher blood levels of markers associated with liver disease risk, including bilirubin, the yellowish pigment produced when your liver breaks down red blood cells. High bilirubin levels in blood can be a sign of liver or bile duct dysfunction, Gibbons said.

What You Can Do to Balance Your Gut

If you have fewer than three bowel movements per week or more than three per day, talk to your doctor about strategies to get regular, the researchers recommended.

“I think that clinicians should take bowel movement frequency more seriously as a clinical factor that needs to be managed actively,” said Gibbons.
A simple place to start is the produce aisle.

“Eating more vegetables and more fruit — whole foods – that was associated with having a more normal range of bowel movement frequency,” said Gibbons.

These foods are rich in fiber, which regulates bowel habits, and polyphenols, which nourish the helpful gut bacteria. The U.S. government’s dietary guidelines recommend eating 14 grams of fiber for every 1,000 calories, or about 28 grams per day. Any fruits and vegetables can help: An avocado has 9 grams of fiber, a cup of raspberries has 8 grams, a banana has up to 5 grams, and a cup of broccoli has 2 grams.

Keep in mind that when you start eating more fiber, symptoms like gas and diarrhea might temporarily get worse as your gut bacteria adjust. “In some cases, it’s just a matter of calibration,” Damman said.

But if problems persist or you experience a sudden, unexplained shift in bathroom habits, talk to your health care provider, said Damman.

One reason Gibbons began studying this subject is because he and a colleague each had a relative who’d been diagnosed with Parkinson’s disease after years of chronic constipation.

“Our families’ experience is that both of these people experienced decades-long chronic constipation before they ever had any symptoms of neurodegeneration,” Gibbons said. “This is well known in the literature … people who end up with Parkinson’s are much more likely to have had chronic constipation.”

However, those studies can’t prove that chronic constipation actually causes Parkinson’s – they can only demonstrate a link.

“Maybe the disease itself can affect bowel motility,” Gibbons speculated. “A lot of neurotransmitter stuff can affect how fast you poop. But we suspected that even in a healthy population, the microbial metabolism that could be driving some of this organ damage is in a forward direction actually causally affecting the body.”

Next, Gibbons hopes to obtain funding for more research to monitor how people respond to interventions to manage irregular bowel patterns.

 

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HEALTH & LIFESTYLE

Chia seeds can help you lose up to 3 kg per week

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Chia seeds have incredible nutritional values and are one of the most beneficial seeds for the human body – and they are also very easy to grow.

These seeds were used by ancient cultures, and the reason they were so popular is because they contain minerals, vitamins, antioxidants and omega 3. Chia seeds have been the subject of many studies that have
found these seeds to help with weight loss.

It is important to know that these seeds must be consumed responsibly. One tablespoon a day is absolutely enough, because if you consume too much it can be dangerous. READ FULL STORY HERE>>>CLICK HERE TO CONTINUE READING>>>

Chia seeds and the benefits

  • The seeds can burn fat in the stomach and waist, by speeding up the metabolism
  • Chia seeds balance intestinal activity. The reason is that there are fibers in the seeds that control the lazy intestine. It is important to know that you should drink 2 liters of water a day…Click Here To Continue Reading>> …Click Here To Continue Reading>>
    • They provide calcium that helps the body digest fats faster during the day. The seeds help to achieve the flat stomach that everyone wants
    • Can delay our desire for food, because the seeds will give you a feeling of satiety for a longer time.
    • Chia seeds help against anxiety and depression, and many nutrition experts recommend them
    • Contains omega 3, which prevents premature aging and fights cellulite

    To lose weight, it is very important not to give up and to persevere. Chia seeds should be consumed for at least a month. The seeds can be consumed together with vegetables, in salad, with milk, etc. Although
    there are many dishes in which you can combine the chia seeds, it is essential and important not to consume more than the recommended daily amount!

    Here is a recipe for a realy good chia seed shake you can drink to lose weight:

    This chia shake should be consumed twice a day. The first shake an hour before lunch, and the second shake 3 hours before bed. Drink it for 3 weeks and then take a week off. After that you can repeat the
    treatment.

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HEALTH & LIFESTYLE

If Your Kidneys Are In Danger, Your Body Will Give You These Signs

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The kidneys play a critical role in maintaining overall health by filtering waste and excess fluids from the blood, regulating electrolytes, and supporting blood pressure. However, kidney damage can progress silently, and by the time symptoms become obvious, significant damage may already be done. That’s why it’s crucial to recognize early signs that your **kidneys may be in danger**. Here are some key symptoms your body may show when your kidneys are not functioning properly:

1. Changes in Urination

One of the earliest signs of kidney problems is a noticeable change in your urination patterns. This could include:

* Increased or decreased frequency of urination.

* Foamy or bubbly urine (a sign of excess protein). READ FULL STORY HERE>>>CLICK HERE TO CONTINUE READING>>>

* Dark-colored or bloody urine.

* Pain or burning sensation while urinating.

These symptoms suggest that the kidneys may not be filtering waste properly or there could be an infection or other issue affecting the urinary tract…Click Here To Continue Reading>> …Click Here To Continue Reading>>

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HEALTH & LIFESTYLE

What happens when diabetics eat bananas

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That bunch of bananas sitting in your fruit bowl might be causing you unnecessary anxiety if you’re managing diabetes. You’ve probably heard conflicting advice about whether these convenient yellow fruits are friend or foe to your blood sugar levels. Some sources treat them like nature’s candy bars—sweet bombs to be avoided at all costs—while others praise their nutritional benefits regardless of your glucose concerns.

The confusion is understandable. Bananas are undeniably sweet and soft-textured, qualities we typically associate with foods that spike blood sugar. But is their reputation as a diabetic danger deserved, or is there more to the story than their sugar content? The answer might not be as straightforward as you think, and understanding the nuances could add a versatile food back to your menu…Click Here To Continue Reading>> …Click Here To Continue Reading>>

 

 

The sugar situation isn’t what you think

Yes, bananas contain sugar—that’s undeniable. But the type of sugar and how it’s packaged makes all the difference. Unlike the refined sugars found in processed foods, the natural sugars in bananas come bundled with fiber, particularly in less ripe fruits.

This fiber acts like a built-in speed bump for digestion, slowing down how quickly the sugar enters your bloodstream. While a candy bar dumps its sugar load all at once, creating a dramatic spike, a banana delivers its sweetness more gradually, resulting in a gentler rise in blood glucose.

 

What’s even more interesting is that the body processes fruit sugar differently than refined sugar. Fructose, the primary sugar in fruits, can be metabolized without insulin involvement—primarily in the liver where it’s converted to glucose for energy. This alternative metabolic pathway means fruit sugars typically cause less dramatic insulin demand than an equivalent amount of table sugar.

The ripeness factor changes everything

Not all bananas affect your blood sugar the same way, and the yellow-to-brown spectrum of ripeness is your visual guide to their glycemic impact. That spotty, ultra-sweet banana has a very different effect on your body than its greener, firmer counterpart.

As bananas ripen, their starch content transforms into simple sugars, making them both sweeter and potentially more impactful on blood sugar. Simultaneously, their fiber content decreases—a double-whammy for blood glucose management. A 100-gram serving of unripe bananas contains about 18 grams of fiber, while the same amount of fully ripened banana has only 4-5 grams.

This means that choosing slightly underripe bananas—those that are yellow with a hint of green and still have some firmness—gives you more fiber with less sugar. The difference isn’t insignificant; it can substantially change how your glucose levels respond to eating this fruit.

The portion perspective

Size matters when it comes to bananas and diabetes management. Those massive bananas at the supermarket can be twice the size of what dietary guidelines consider a serving, effectively doubling the carbohydrate impact without you realizing it.

A reasonable serving for someone with diabetes is half a medium-sized banana, which provides approximately 15 grams of carbohydrates. This portion allows you to enjoy the nutritional benefits without overwhelming your blood sugar management.

Timing this portion strategically throughout the day rather than consuming a whole banana at once can further mitigate any potential glucose spikes. This approach lets you enjoy the taste and benefits while maintaining better control over your blood sugar levels.

The nutrition beyond the sugar

Focusing solely on the sugar content of bananas misses the bigger nutritional picture. These fruits deliver an impressive array of nutrients that benefit overall health, including some that are particularly relevant for people with diabetes.

Potassium, abundant in bananas, plays a crucial role in maintaining proper insulin function and helps counteract the sodium-retaining effect of insulin. This mineral also supports heart health—important considering the increased cardiovascular risks associated with diabetes.

Vitamin B6, another banana standout, is involved in more than 100 enzyme reactions in the body, including some related to glucose metabolism. The vitamin C and various antioxidants in bananas help combat oxidative stress, which is typically elevated in people with diabetes. READ FULL STORY HERE>>>CLICK HERE TO CONTINUE READING>>>

Perhaps most importantly, the fiber in bananas feeds beneficial gut bacteria, potentially improving insulin sensitivity over time. This prebiotic effect supports metabolic health in ways that extend beyond immediate blood sugar impact.

The pairing power play

How you eat your banana matters almost as much as which banana you choose. Eating this fruit alone on an empty stomach will have a different effect than incorporating it as part of a balanced meal or snack.

Pairing banana with protein or healthy fats creates a nutritional team that slows digestion and moderates blood sugar response. Some effective combinations include banana with greek yogurt, a handful of nuts, or a tablespoon of almond butter.

This pairing strategy doesn’t just benefit blood sugar management—it also creates more satisfying snacks that keep hunger at bay longer, potentially helping with weight management, which is often an important factor in diabetes care.

The personalized approach

The most important thing to understand about bananas and diabetes is that individual responses vary significantly. Factors like your specific type of diabetes, how well it’s currently controlled, your medication regimen, and even your unique gut microbiome composition can all influence how your body responds to this fruit.

This variability means that personal testing is invaluable. Using a glucose monitor to check your levels before eating a banana and again two hours later can provide concrete data about how your body specifically responds. This information is far more valuable than general guidelines because it’s personalized to your unique physiology.

Some diabetics may find they can enjoy a whole medium banana with minimal blood sugar impact, while others might need to limit themselves to a smaller portion or pair it more carefully with other foods. This personalized approach empowers you to make informed decisions rather than relying on one-size-fits-all rules.

The practical integration strategies

If you want to incorporate bananas into your diabetes-friendly diet, several practical strategies can help maximize benefits while minimizing blood sugar concerns.

Choose bananas that are yellow with slight green tips for the optimal balance of flavor and fiber. Fully green bananas can be difficult to digest, while overly ripe ones have more sugar and less fiber.

Consider using banana in ways that naturally limit portion size, such as slicing half a banana onto oatmeal or yogurt rather than eating it whole as a standalone snack.

Freeze ripe bananas to use in smoothies, where you can control the portion size precisely and easily blend with protein sources like unsweetened greek yogurt or a plant-based protein powder.

Remember that physical activity affects how your body processes carbohydrates. Having a small piece of banana shortly before or after exercise may be better tolerated than eating it during sedentary periods.

Track your personal response not just in terms of blood glucose but also energy levels, satisfaction, and how the food fits into your overall nutritional goals. This holistic approach recognizes that diabetes management extends beyond just glucose numbers.

Bananas don’t deserve their bad reputation in the diabetes community. When eaten mindfully—with attention to ripeness, portion size, food pairings, and personal response—they can be part of a nutritious and satisfying diet for most people with diabetes. Their convenience, versatility, and nutritional profile make them worth understanding rather than automatically avoiding based on oversimplified rules about fruit sugar.

The next time you pass the produce section, consider giving bananas another chance. Your body might thank you for the potassium, fiber, and other nutrients packed into this portable, affordable fruit—as long as you enjoy it with knowledge and awareness of how it fits into your unique diabetes management plan.

 

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