Five strategies to have a great poop, all the time!

Private gp london

If you often struggle to go to the bathroom, then your relationship with stomach is heading for trouble.  You're not alone! When it comes to digestive issues, chronic constipation is one of the most commonly reported problems all over the world. In fact, it's estimated to affect up to 14% of the population worldwide. Besides being unhealthy, constipation is uncomfortable, frustrating, and stressful to deal with.

The common symptoms people with chronic constipation experienced, besides being unable to pass stool comfortably were irritation, lack of interest in work, frequent mood swings, worry and embarrassment. The other less reported were abdominal swelling, nausea, sudden weight-loss and in some extreme cases, even vomiting.

So let’s clear up a few things. You should never need to run to the bathroom. Also, if you pass stools less than once a day, you’re constipated. Poop reveals more about your overall well being than you might think. Learn to observe your poop. An oily residue or slick slides indicate you aren't absorbing dietary fat as well. If you drop rabbit pellets or you're straining too much over the pot, you need to boost your fibre intake. Floating poops could be a result of excessive gas in the gut produced due to an overgrowth of bad intestinal bacteria. Besides, when you don't defaecate properly, you become bloated and feel miserable all the time.

Let’s fix these issues using five simple strategies:

1. Boost Fibre intake: Fibre is known to increase the bulk and frequency of stools in people suffering with constipation. Fruits, leafy vegetables and nuts are known to contain a lot of fibre, so consuming larger portions will help you bulk up the stools allowing them to exit easily. If meeting that quota from food becomes a challenge, look for a professionally formulated fibre-blend powder supplement.

2. Try this magic fruit: Prunes are a fabulous high-fibre fruit that bursts constipation. Eat them right away or throw a few into your protein shake and things will almost certainly get moving down there.

3. Stay hydrated: Studies show that even mild dehydration can aggravate constipation. Sufficient water is needed to make your stools softer and easier to eliminate. If filtered water first thing in the morning doesn’t help, have some herbal or peppermint tea.

4. Use supplements smartly: Diets low in magnesium (along with inadequate water) contribute to constipation. Supplements rich in magnesium along with vitamin C is a good choice to ensure optimal movement. If your poop gets runny, back off a bit. Iron and calcium are constipating, so if you are taking either of these, you may need some supplements to reduce those effects.

5. Burst to move: A survey suggests that patients diagnosed with irritable bowel syndrome (IBS) who exercised regularly reported significant improvements in constipation. High-intensity interval training and weight resistance become efficient and effective way to keep fat away and alleviate constipation. Even 30 minutes of vigorous walking can help get things moving.

6. Seek medical aid: When the above tips do not bring a significant change, seek medical help. You can consult a private gp or simply avail same day doctor services provided by companies like IPSA Medical based in London. During your constipation consultation, the medical professional will study your symptoms closely and suggest dietary and lifestyle changes to get desired results . 

4 super dietary fixes for preventing high blood pressure

By adapting to these super fixes including counting calories, you can easily achieve the dream of preventing high blood pressure, reduce some medications and shed off some extra pounds. Here’s how…

1. Watch what you eat: Some people are unaware of the calories they consume each day. They may underestimate how much they eat and actually wonder why they can’t sculpt down the extra weight.

Making a list of what you eat, including the portion sizes, can let you track the problem areas in your diet. You can then revise your diet -- work on reducing calories and cutting down portions -- to lose weight and manage your blood pressure.

2. Cut the Salt (sodium): Not reducing the intake of rightly feared salt can have a drastic effect on your blood pressure levels. A high-sodium diet increases blood pressure in many people. In fact, the less sodium you eat, the better blood pressure control you might have.

To lower the sodium intake, try these suggestions:

●     Maintain a food diary to keep a check of salt in the foods you eat.

●     Set targets for less than 2,300 milligrams (about 1 teaspoon of salt) a day. Ask your doctor if you still need to cut down.

●     Check for sodium on the nutritional facts label on every food package.

●     Select foods that have 5% or less of the “Daily Value” of sodium.

●     Avoid foods that have 20% or more Daily Value of sodium.

●     Avoid canned foods, processed foods, lunch meats, and fast foods.

●     Use salt-free seasonings.

Ipsa Medical

3. Eat potassium, magnesium rich foods: Increased consumption of Potassium and Magnesium rich foods may help control blood pressure. Fruits and vegetables that are high in these minerals and fibre and low in sodium are an ideal choice especially as snacking options. Stick to whole fruits and veggies. Juice shouldn’t be preferred, because the fiber is removed. Also, nuts, seeds, legumes, lean meats, and poultry are good sources of magnesium.

4. Switch to DASH diet! : Once diagnosed with high blood pressure, your doctor may advise DASH diet (Dietary Approaches to Stop Hypertension) which comprises of low fat food dairy products along with a combination of fresh green vegetables and fruits. This diet primarily focuses on heart-healthy foods that are low in fat, cholesterol, and sodium, and rich in nutrients, protein, and fiber.

Following these tips and visiting Blood Pressure service centre regularly can be of great help in preventing high Blood Pressure.