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Digestive system woes? 7 tips for healthy digestion

Digestive system woes? 7 tips for healthy digestion

 26 Aug 2013   Posted by Susan Bowerman, MS, RD, CSSD  0 Comment

A smooth running digestive system relies on the right foods at the right time.

Of all our bodily functions, we probably focus more on our digestive system than any other. I'm sure one reason for this is that we have plenty of opportunities to 'touch base' with our digestive tract and take a reading. After all, you get signals from your digestive system all day long – everything from "feed me!" to "could you loosen the belt a little?" to "air comin' your way!" Your digestive system has a way of speaking up – and has a lot to say about what you put in it… as well as how much and how often.

Many of us eat too much or eat too fast. We don't eat enough fiber. We skip meals – and then subject our systems to a gigantic plate of food. Considering how much use and abuse our digestive systems have to withstand, it's a wonder we don't suffer more than we do. Gas, bloating, "having a hard time going" – not a day goes by that someone doesn't complain to me about one of these common digestive problems. Let's look at what you can do to ease any strain on your digestive system.

Common digestive system 'disturbances': gas, bloating and irregularity
Gas production is a normal part of the digestive process and, unless it's excessive, usually indicates a healthy intake of fiber and a well-functioning digestive tract. Most foods that contain carbohydrate – anything from beans to bagels – are not completely broken down during digestion, so the resident bacteria in your intestines take over, producing gas as they complete the digestive process. The average person passes gas about 14 times a day, releasing about a half-liter of gas in the process.

Some people describe feeling bloated after eating – sort of a 'puffed up' sensation that comes on rather quickly, mostly in the upper abdomen. It is often the result of air that gets trapped in your digestive tract, which can come from a surprising number of sources. Often, it's simply a matter of swallowing a lot of air while you eat – which often happens if you eat too fast or do a lot of talking while you're chewing. Sometimes carbonated beverages can leave you feeling bloated since you're taking in a lot of air along with your liquid. Some people get that bloated feeling when they eat a fatty meal – fat delays the time it takes for food to leave your stomach, so it can leave you feeling uncomfortable.

Irregularity is one of the most common digestive complaints – it's also one of the most misunderstood. Many people think if they don't visit the bathroom on a daily basis, they've got a problem. But if things are moving smoothly – whether it's three times a day or three times a week – you probably don't have anything to worry about.

My seven tips for healthy digestion
Get enough fiber
Fiber is the structural portion of a plant, so it's found in good-for-you foods like fruits, vegetables, beans and whole grains. Adults should be eating in the neighborhood of 30 grams of fiber a day, but the average intake among adults in the US is only about a third of that. Our busy lifestyles contribute to the problem – when we're eating on the go, we're less likely to find the fiber-rich fruits, vegetables and whole grains. Aim to have a fruit or vegetable with every meal or snack, toss some beans into a soup or salad, and choose whole grains over refined "white" breads, cereals, rice and pasta.

Get some "good" bacteria
Your digestive system is home to thousands of strains of beneficial bacteria that help to break down foods that are resistant to normal digestion – which allows you to obtain more nutrients from your foods. The bacteria in your system also help to keep the growth of other, potentially harmful, bacteria at bay – thus promoting healthy digestion.While the idea of consuming bacteria in the diet may not sound appealing, the probiotic bacteria found in yogurt and other fermented foods can promote digestive health. Aside from yogurt, you can pick up some of these "good" bacteria in other fermented soy products (miso, tempeh, kefir), as well as in pickled foods like cucumber pickles, sauerkraut and kimchi.

Meet your fluid needs
Fluid helps the fibers in foods to "swell" and helps to add more bulk to the material passing through the lower digestive tract, which keeps things running smoothly. Watery fruits and vegetables go a long way towards meeting fluid needs, but it's still important to drink fluids throughout the day, too.

Get regular exercise
Exercise isn't just for the muscles you can see, it's good for the smooth muscles of your digestive tract, too. Exercise stimulates the muscles to contract, which keeps things "moving along". Exercise is also a great stress-reducer – which makes it particularly good for those whose digestive systems act up when they get stressed out.

Don't go too long without eating
When you go too long without eating, a couple of things are likely to happen – you'll eat quickly because you're so hungry, and you'll eat too much because you're starving. Either way, you could end up with a touch of indigestion. Your digestive system is likely to be a lot happier if you eat regular meals and snacks throughout the day.

Take your time… making dietary changes
Often when people are bothered by gas, they figure the best thing to do is to eliminate 'gassy' foods like beans or broccoli from the diet. But rather than eliminating these healthy foods, try eating just small amounts over several days to give your system time to adjust. Similarly, if you're trying to add more fiber to your diet, work your way up to the recommended 25-30 grams of fiber gradually.

Take your time… eating and eliminating
When you eat too fast, not only does it lessen the enjoyment of your meal, but you're more likely to swallow air which can lead to gas and bloating. And, when you eat too quickly, you're more likely to overeat since it takes your stomach about 20 minutes to tell your brain that you're full… and that can lead to further digestive discomfort. Lastly, when nature calls, be sure to listen. Too many people put off visits to the restroom if the urge to "go" strikes at an inconvenient time. Sure, the urge may pass – but if you put it off, you're more likely to have trouble getting the job done.

Written by Susan Bowerman, MS, RD, CSSD. Susan is a paid consultant for Herbalife.

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Pendakwah terkemuka German iaitu Pierre Vogel atau nama islam nya Abu Hamza

Salah seorang wartawan bertanya kepada pendakwah terkemuka German iaitu Pierre Vogel atau nama islam nya Abu Hamza tentang kaitan antara keganasan dan Islam,beliau dengan lantang dan berani menjawab :

" Siapa yang mencetuskan Perang Dunia Pertama ? adakah orang islam?

Siapa yang mencetuskan Perang Dunia kedua? Adakah orang islam ?

Siapa pula yang telah membunuh 20 juta nyawa suku kaum Aborigine Australia?! Adakah orang Islam ?

Siapakah yang menghantar bom untuk menghancurkan Hiroshima dan Nagasaki ? Adakah
orang Islam ?.

Siapa pula yang membunuh lebih 100 juta orang Indian Amerika Utara ? adakah orang Islam ?

Dan siapa yang membunuh 50 juta orang Indian di Selatan Amerika ? Adakah orang Islam ?

siapa pula yang menjadikan seramai 180 juta orang-orang Afrika sebagai hamba dan 88% dari hamba-hamba itu mati di buang di lautan Atlantik !! adakah orang islam yang melakukan nya ??

TIDAK ADA DI ANTARA KALANGAN PELAKU-PELAKU ITU ADALAH ORANG-ORANG ISLAM !!

Sebelum itu,hendaklah anda ketahui maksud ''terrorisme'' dengan baik.Kalau non muslim lakukan apa-apa kesalahan seperti diatas mereka akan di sebut sebagai penjenayah,tapi jika orang muslim yang kesalahan seumpama nya,di sifatkan sebagai pengamal terrorisme,pengganas,pemberontak !!
oleh itu anda hendaklah membuat 2 kali timbangan,anda akan tahu dan mengerti siapakah yang sebenarnya PENGGANAS / TERRORIST !''

- Pierre Vogel-

SEDIKIT INFO MENGENAI PIERRE VOGEL.

Pierre Vogel di lahirkan pada 20 Julai 1978 di Frechen.Merupakan seorang ustaz,penceramah bebas,pendakwah dan merupakan bekas peninju professional.

Pierre Vogel yang lantang bersuara ini memeluk islam pada tahun 2001 dan menukar nama nya kepa Abu Hamza dan setelah memeluk islam,beliau mempelajari agama islam, ilmu Al Quran dan kemahiran bertutur bahasa Arab di sebuah Intitusi Pengajian Islam Swasta terkemuka di Mekah iaitu di Om Al Quran.

Sekembali nya beliau ke Berlin,Jerman pada tahun 2006,beliau mengajar dan menjadi seorang guru agama di masjid Al-Nur-Moschee (mosque) Neukölln,di jemput berceramah di kuliah-kuliah Universiti bahkan berdakwah kepada penganut agama lain juga.

Pierre Vogel berkahwin dengan seorang wanita dari Maghribi dan memiliki tiga orang cahaya mata.Sepanjang perjalanan beliau berdakwah,terlalu banyak kecaman,ancaman,fitnah,kritikan yang keterlaluan,sabotaj,dan pelbagai hinaan di terima oleh beliau kerana kelantangan bersuara membela umat islam dan islam dan juga kerana dakwah beliau,namun Pierre Vogel masih bergerak aktif berdakwah dan tidak pernah berputus asa.

GAMBAR :Pierre Vogel bersama rakan-rakan bekas peninju profesional.

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AJAIB : BAYI KELUAR DARI LUMPUR

AJAIB : BAYI KELUAR DARI LUMPUR

berawal dari bencana banjir bandang yang terjadi di bangladesh yang menenggelamkan seorang wanita hamil yang hampir melahirkan,wanita tersebut ikut terseret oleh banjir dan terkubur di dalam tumpukan lumpur
Seteleh beberapa hari pencarian suatu keajaiban terjadi di mana perempuan yang telah mati dan terkubur didalam lumpur itu melahirkan bayinya yang menyembul di atas lumpur entah atas bantuan siapa,bayi tersebut selamat walaupun sempat beberapa hari berada di dalam rahim ibunya yang sudah mati didalam lumpur ( maha suci Allah) berikut ini adalah fotonya :

Asal Terengganu

Mandi Wajib

jangan jadi malas membaca, sila sebarkan !

MANDI WAJIB | Ramai Yang Tidak Sah Mandi Wajibnya?

Jangan Panndang Remeh Bab ni.....

Assalamualaikum, Berkongsi sedikit ilmu… dari JAKIM.

Mandi wajib yg betul….. Mandi wajib merupakan perkataan yang mudah disebut, tetapi jangan terkejut jika dikatakan banyak umat Islam di tanahair kita yang tidak sah mandi wajibnya kerana tidak melakukannya dengan betul.

Untuk melakukan mandi wajib yang betul, seseorang itu tidak boleh melakukannya dengan hanya mandi secara berdiri atau duduk mencangkung sahaja. Sebaliknya, ia mesti dilakukan dalam kedua2 keadaan bagi membolehkan seseorang itu meratakan air ke seluruh anggota badannya yang zahir.

Penolong Pengarah Bahagian Dakwah, Jabatan Kemajuan Islam Malaysia (JAKIM), Uztaz Haji Mat Jais Kamos, 49, menegaskan, bagaimanapun, berdasarkan pengalamannya sebagai bekas kadi di Pejabat Agama Islam Gombak Timur dan penceramah, didapati banyak umat Islam yang tidak mengetahui perkara ini.

"Akibatnya, mandi majibnya menjadi tidak sah kerana tidak memenuhi salah satu rukun mandi wajib iaitu meratakan air keseluruh anggota badan yang zahir. Apabila mandi wajib tidak sah, ibadat yang dilakukan oleh seseorang itu juga turut tidak sah. Itulah akibatnya jika tidak melakukan mandi wajib dengan betul," tegas beliau ketika ditemui di rumahnya di Taman Sri Keramat Kuala Lumpur .

Mandi wajib yang juga sebagai mandi junub atau janabah tidak boleh dipandang ringan oleh umat islam. Setiap orang yang mlakukannya mestilah mengetahui dan memenuhi rukun2nya. Jika tidak mandi wajib seseorang itu tidak akan sah. Rukun mandi wajib ada 3 perkara. Pertama, niat. Kedua , menghilangkan najis di badan.Ketiga , meratakan air keseluruh anggota badan yang zahir. Niat mandi wajib: "Sahaja aku mengangkat hasar besar kerana Allah Taala." Atau " Sahaja aku mandi wajib kerana Allah Taala."

Niat itu di dalam hati dan ia hendaklah disertakan ketika air sampai ke mana2 bahagian anggota badan. Bagi perempuan yang habis haid, niat mandi wajib ialah: " Sahaja aku mengangkat hadas haid kerana Allah Taala." Manakala bagi perempuan yang habis nifas, niat mandi wajibnya ialah: " Sahaja aku mengangkat hadas nifas kerana Allah Taala".

Niat itu jika dilambatkan atau ketika seseorang itu memulakannya selepas dia telah membasuh salah 1 anggota badannya akan menjadikan mandi wajibnya tidak sah. Oleh itu dia mestilah memulakan kembali niatnya ketika dia mula menyampaikan air keseluruh anggota badannya. Sekiranya dia berniat sebelum air sampai ke badan, niat itu juga tidak sah. Oleh itu mandi wajibnya tidak sah.

Mengenai rukun mandi wajib yang ke2, iaitu menghilangkan najis yang ada pada badan , menurut Ustaz Haji Mat Jais, menurut Imam Nawawi, jika kita ada najis di badan, najis itu boleh dibasuh serentak dengan mandi wajib. Ertinya membasuh najis dengan mandi itu boleh disekalikan.

Sementara rukun mandi wajib yang ke3, iaitu meratakan air ke seluruh anggota badan yang zahir , meliputi kulit, rambut dan bulu yang ada di badan, sama ada bulu2 yang jarang atau lebat. Jika rambut seseorang itu ditocang atau disanggul, sekiranya tidak sampai air ke dalamnya, tocang atau sanggul itu wajiblah dibuka. Bulu2 dalam lubang hidung pula, tidak wajib dibasuh kerana dianggap batin. Tetapi sekiranya, bulu2 di dalam hidung itu bernajis, ia wajiblah dibasuh.

Mengenai kuku pula, jika di dalam kuku ada kotoran yg boleh menghalang sampai air ke badan khususnya di bahagian bawah kuku, kotoran itu wajiblah dibuang. Membuang kotoran di dalam kuku itu pula boleh dilakukan ketika sedang mandi.

Tentang rambut yg diwarnakan pula selain inai, inilah yang merumitnya. Sebenarnya jika rambut seseorang itu diwarnakan dengan pewarna selain inai, mandi wajib seseorang itu tidak sah. Oleh itu, seseorang yang mewarnakan rambutnya dengan pewarna selain inai, jika dia hendak mandi wajib, dia mestilah membuang pewarna pada rambutnya terlebih dahulu. Tetapi untuk membuang pewarna itu pula bagaimana?.. Inilah yang rumitnya. Sedangkan pewarna pada rambut itu sebenarnya tidak boleh dibuang begitu mudah.

Yang menyebabkan mandi wajib orang yang menggunakan pewarna pada rambutnya tidak sah kerana pewarna itu akan menyalut rambutnya yang menghalang air sampai ke rambut. Ini berbeza dengan inai. Inai sebenarnya akan meresap ke rambut, tetapi pewarna pula akan menyalut rambut menyebabkan air terhalang ke rambut.

Tetapi dalam hal ini, jangan pula ada yang salah faham. Sebenarnya pewarna itu jika dikeluarkan sijil halal oleh JAKIM dan sekiranya pewarna itu tidak bernajis, bukanlah bermaksud menjadi tidak sah. Dalam hal ini, sukalah saya menyatakan bahawa sembahyang dan mandi wajib itu berbeza. Jadi, mestilah dipandang dari sudut yg berbeza.

Dalam hal ini juga, sukalah saya menyatakan, huraian mengenai rukun mandi wajib seperti yang telah saya nyatakan ini adalah merupakan perbezaan sah atau tidak mandi wajib. Jadi, ia perlulah diberikan perhatian yang lebih oleh umat Islam.

Mengenai sebab2 seseorang itu wajib mandi wajib pula, Ustaz Haji Mat Jais menegaskan, sebab2nya terdiri daripada 6 sebab. 3 sebab melibatkan lelaki dan perempuan iaitu kerana bersetubuh walaupun tidak keluar air mani, keluar air mani dan mati. Manakala 3 sebab lagi hanya melibatkan kaum perempuan sahaja, iaitu keluar darah haid, nifas dan melahirkan anak(wiladah) .

Mandi wajib boleh dilakukan di mana2 dengan menggunakan air mutlak sama ada air telaga, air paip, sungai laut dan tasik. Bagi pasangan suami isteri yang bersetubuh pula, mereka tidak semestinya mandi selepas bersetubuh, tetapi diwajibkan mandi ketika ingin beribadat.

Selepas bersetubuh pula, jika ia dilakukan pada waktu malam, jika tidak mahu mandi wajib, seelok2nya ambillah wuduk sebelum tidur itu adalah sunat, manakala tidak berwuduk sebelum tidur adalah makruh.

Panduan Tambahan :

1. Agar wajah selalu segar, berseri-seri dan cantik, cucilah minima 5 kali sehari dengan air wudhu. Jangan langsung dikeringkan, biarkan menitis dan kering sendiri. Lalu ambillah sajadah, shalat, berdzikir, dan berdo'a.

2. Untuk menghilangkan stress, perbanyaklah 'olahraga'. Cukup dengan memperbanyakkan solat. Ketika solat, kita mengerakkan seluruh tubuh. Lalu berkonsultasilah pada Allah SWT dengan dzikir dan do'a.

3. Untuk pelembab, agar awet muda, gunakanlah senyuman. Tidak hanya di bibir tapi juga di hati. Jangan lupa bisikkan 'kata kunci', "Allahuma Kamma Hassanta Khalqii Fahassin Khuluqii" (Ya Allah sebagaimana engkau telah memperindah kejadianku, maka perindah pula akhlaqku). (HR Ahmad).- ( DOA TENGOK CERMIN ).

4. Untuk punya bibir cantik, bisikkan kalimat-kalimat Allah, tidak berbohong atau menyakiti hati orang lain, tidak menyombongkan diri atau takbur.

5. Agar tubuh langsing, mulus, diet yang teratur dengan berpuasa seminggu 2 kali, Isnin dan Khamis. Jika kuat, lebih bagus lagi puasa Nabi Daud AS i.e. selang satu hari. Makanlah makanan halal, perbanyak sayuran, buah-buahan, dan air putih.

6. Untuk mengembangkan diri, sebarkan salam dan sapaan. Dengan demikian kita akan banyak dikenal dan disayangi.

Rahsia 13 Inilah dia rahsia as-solat, sebagai peringatan bagi yang sudah tahu atau panduan bagi yang baru tahu……

1. Niat Sembahyang Sebenarnya memeliharakan taubat kita dari dunia dan akhirat.

2. Berdiri Betul Fadilatnya, ketika mati dapat meluaskan tempat kita di dalam kubur.

3. Takbir-ratul Ihram Fadilatnya, sebagai pelita yang menerangi kita di dalam kubur.

4. Fatihah Sebagai pakaian yang indah-indah di dalam kubur.

5. Ruqu' Sebagai tikar kita di dalam kubur.

6. I'tidal Akan memberi minuman air dari telaga al-kautsar ketika di dalam kubur.

7. Sujud Memagar kita ketika menyeberangi titian SIRATUL-MUSTAQIM.

8. Duduk antara 2 Sujud Akan menaung panji-panji nabi kita di dalam kubur.

9. Duduk antara 2 Sujud (akhir) Menjadi kenderaan ketika kita di padang Mahsyar.

10.Tahhiyat Akhir Sebagai penjawab bagi soalan yang dikemukakan oleh Munkar & Nankir di dalam kubur.

11.Selawat Nabi Sebagai pendinding api neraka di dalam kubur.

12.Salam Memelihara kita di dalam kubur.

13.Tertib Akan pertemuan kita dengan Allah S.W.T.

Dari Abdullah bin 'Amr R. A., Rasulullah S. A. W.bersabda : "Senarai di atas adalah salah satu sebab mengapa orang Yahudi / Kafir tidak sukakan angka 13 dan juga Hari Jumaat. Itulah sebab mengapa mereka mencipta cerita yang begitu seram sekali iaitu " FRIDAY the 13th " jika ada di kalangan kamu yang perasan!!!" Wassalam.

"Sampaikanlah pesanku biarpun satu ayat…" Sebaik-baik manusia itu adalah mereka yang memberi manafa'at kepada manusia lain…

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Your Medication Can Kill You!

Your Medication Can Kill You!
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You probably already know that what you do know about your medicine could kill you. You may not know that what you don't know could do so as well. Hold that somber thought- we'll get back to it.

You, and I, and everyone else has seen those direct-to-patient drug ads that Big Pharma runs on prime time television. Invariably, they feature a person skipping through butterflies and wildflowers, demonstrating the wonders of better living through pharmacotherapy, as an announcer calmly rattles off the ways the drug can destroy your health: it can make your liver explode, and your eyeballs catch fire, and your kidneys fall out, and so on. But you won't mind- you are too busy skipping through meadows.

Except, of course, that people do mind! In fact, I can't understand those ads at all, since the purpose of advertising is to talk people into things, not out of them. Overwhelmingly, my patients who have seen such drug ads are scared to death of those medicines, and very much disinclined to take them. I don't recall the last time a patient said to me: "I want that medicine I saw on TV that can make my eyeballs catch fire…" Generally, it's quite the opposite; if I recommend that medication, they tell me I must be crazy. As advertising goes, this really is odd.

Before getting to my point, I have a few things to point out to forestall a rush to judgment about my motivations.

I don't like taking medications myself- not even when I need them. Most of my patients seem to feel that way, and I respect it. I am not on Big Pharma's payroll, and have no stake in the use of any drug. What's more, I have worked for nearly a decade and a half in integrative medicine, in a model of my own devising, side by side with naturopathic colleagues, with a focus on natural treatments whenever possible. Even those looking for nasty things to say about me would really be pushing it to call me a pill pusher. I'm the guy patients come to see when they want alternatives to their prescribed drugs. Seriously.

It is in that context I need to point out that it's not only what you do know about your medications that can hurt you; it's what you don't know. What people tend not to know is the side effects of not taking medication when it's truly warranted.

I am a 50-year-old guy with 5 kids, and a desk job. I take no medications. My blood pressure is that of a very fit 20-year-old, and my cholesterol is under 150, with HDL higher than LDL. There are more good biometrics where those came from, but that will do. I am not boasting. None of this is evidence that I'm a swell guy, or special in any way. This is all merely the result of practicing what I preach, and using lifestyle as my medicine.

Everyone could do the same with the right skill set, and if more people did, the pharmaceutical business would be a whole lot smaller and less profitable. From my perspective, that's a consummation devoutly to be wished-and I am doing all I can to help people get there from here. I devote my time and energy to developing lifestyle programs for adults and children alike; to developing training programs in lifestyle medicine for clinicians and patients alike; and to writing books on the topic for both health care professionals, and everyone else. I practice lifestyle medicine, I preach it, and I am passionate about its potential to improve the human condition.

But I am also pragmatic. I look around and see a world awash in chronic disease, stealing life from years and years from life. And while lifestyle is best to prevent all that misery, modern medicines are often best for treating it.

Despite all the valid concerns about environmental contaminants, cancer rates and deaths have declined, not risen, over recent decades, due largely to advances in medical technologies and drugs. Stroke rates and stroke death have declined dramatically, due to advances in risk factor identification, and in particular, better pharmacotherapy for high blood pressure. Heart attack occurrence, and mortality, have declined, due overwhelmingly to advances in both technology, and pharmacology- from clot-dissolving agents, to statins. These are facts of epidemiology, not principles of ideology.

Lifestyle could be our best medicine, and I both plan and pledge to keep doing all I can to help make it so. The very best medicine means less time in clinics, because it reverberates through our culture.

But in the interim, we do have widespread diabetes, and heart disease, and hypertension, and dyslipidemia, and insulin resistance, and cancer, and so on. All too many of us have conditions that warrant treatment, and for which, fortunately, we often do have effective pharmacotherapy.

Here, then, is the point. Big Pharma is obligated to rattle off the side effects of their drugs in those ads; there are no corresponding ads to rattle off the side effects of needed drugs that go untaken.

Yes, side effects of medications can kill. But so can the side effects of declining medications we really need. When prescribed judiciously by clinicians who know what they are doing to patients who know what they are getting, drugs are far more likely to help than harm.

So here's to needing less medication; we could make that happen. But until we get there from here, I advise an open mind and lack of prejudice. Get good information from sources you trust, and then take the path of most likely benefit, least likely harm- knowing it may or may not involve a stop at the pharmacy.

Photo: Digital Vision via Getty Images

-fin

Dr. David L. Katz; http://www.davidkatzmd.com/

www.turnthetidefoundation.org